The problem of losing weight has recently become most relevant for both young girls and older women. But it's the girls who most often worry about their appearance and the lack of extra pounds, so every day they look for ways to lose 10 kg with exercises and diets. Why exactly 10 kg? This weight is approximate, because for everyone the number of kilograms of excess weight that you need to get rid of is purely individual. However, the most popular search query on the internet remains "How to lose 10 kg? Exercise and Diet, " so we'll talk about that later.
In fact, there are quite a few ways to lose weight. This includes not only diets and exercises, but also proper nutrition in general and various cosmetic procedures (wraps, massages, baths), not to mention teas and herbal preparations for weight loss. But everyone knows that how to lose 10 kg in a month with exercises is an integrated approach to solving the problem, which gives the strongest effect.
Special weight loss training systems developed by fitness experts allow you to effectively lose 10 kg through exercise in 2 weeks or less, only if you strictly adhere to a specific diet and level of physical activity. With their help, you can not only bring your weight back to normal, but also pump up almost all muscle groups.
For everyone who wants to lose 10 kg with exercises in 2 weeks or a month at most, we present a special set of effective workouts to do at home.
How to lose 10 kg in a month with exercise?
As we have already found out, only an integrated approach to losing weight can deliver the expected results. Therefore, when doing weight loss exercises, do not forget to eat right and drink up to 2-3 liters of water. Regular physical activity should be mandatory. You can also sign up for pool, fitness, aerobics, dance, Pilates or running.
And if you want to consolidate the result, use the following workouts to lose 10 kg. Consider exercises for the most problematic areas of the body:
- Starting position - stand on your hands (like doing push-ups) while your back is straight and not sagging and your stomach is tucked in. Bend one leg at the knee and point it to the opposite shoulder, then return to the starting position. Repeat the same steps with the other leg about 15 times for 3 sets.
- Grab the back of a chair and, without bending your knee, lift your leg up at a 90-degree angle to your body. Then do 10 circular movements with it and switch legs. Always keep your back straight.
- Stand sideways to the chair, hold on with your hand, and swing each leg out to the side for 20 swings to complete 3 sets. To increase the load, do not hold the chair with your hand.
- Lie on the floor and rhythmically lift your buttocks up and down at least 20 times in 3 sets. Next, roll onto your side and perform 30 swings with each leg up and forward, keeping them parallel to the floor.
- Place your feet shoulder-width apart and raise your hands, clasping them in the lock. Perform gentle inclines, first in one direction, then the other, and then return to the starting position. You should feel your obliques stretch, gradually relieving you of sagging sides.
- Place your legs close together and swing your legs, first one, then the other. Always stand up straight without bending your back. If you find this exercise difficult, you can hold your hand behind the back of a chair. Do about 15 swings in 3 sets with each leg.
But in order for the exercises to give the maximum result when losing weight, it is necessary to strictly adhere to the right diet, so we will talk further about how to lose 10 kg with diets. Don't forget about exercise either.
How to lose 10 kg or more with the help of diet and regular exercise?
Determine for yourself an individual diet, performing the above exercises for weight loss. It can be represented by specially designed diets, as well as a diet according to the rules of healthy eating with certain restrictions.
Even if you are not an advocate of dieting, remember that in order to lose weight effectively, you must absolutely avoid alcohol, fatty, sweet and starchy foods, with the exception of fast food, fast carbohydrates and saturated fats. Replace body-damaging foods with fresh vegetables, fruit, and muesli, and also drink as much water as possible. Reduce your portion daily: Here's how to reduce your food intake. In addition, your stomach volume will soon decrease noticeably, you will not be bothered by the feeling of hunger as often and you will be able to consume fewer and fewer calories.
If you dare to take drastic measures and want to know how to lose 10 kg or more with the help of diets, then use the following methods:
- Strict mono-diet based on fat-free kefir and buckwheat. It is designed for 1 week, can be extended if desired or repeated after some time.
- Diet based on celery soup. It is one of the simplest, because you can eat this soup in any quantity without worrying about losing your figure. To prepare it, you will need the following products: 1 kg of cabbage, 2 carrots, 0. 5 kg of celery, 1-2 onions, 1-2 peppers and 2 tomatoes or tomato paste.
- Rigid diet based on intermittent fasting. This diet will help you lose 10 kg in just a week, but it can have many contraindications, so think carefully before risking your health in the name of losing weight. Alternate days when you only drink bottled water with days when you drink a liter of milk. On one of the weekdays you can eat a vegetable salad or fruit, and on the weekend - a boiled egg, meat or 100 grams of fat-free cottage cheese with kefir.