How to lose weight per month by 10 kg per month? This question torments more often the fair sex on the eve of spring or summer. It is very important to make the process smooth and not harm your health. The first results will motivate you to continue to maintain a diet and exercise. (Hi-tech available).
How to lose weight by 10 kg per month: simple tips
In order to lose up to 10 kg per month and not cause damage, you should adhere to the tips:
- Refusal of flour products. In the online weight loss program, it is recommended not to eat bread and its derivatives for some time.
- Refusal of sugar and its derivatives. Even if you are a sweet tooth, you should limit yourself to foods that are high in sugar.
- Denial of fried and salty. These components can retain water in the body in addition to harmful effects on it.
- Rules for a light dinner and hearty breakfast. Those who like to eat up at night gain weight much faster than those who refuse to eat dinner at all or replace it with protein food.
- Do not drink after eating. A rule familiar to us in childhood really has a place to be. Drinking this or that meal, we consciously stretch the stomach. As a result, in the future we need to eat significantly more calories than usual. (Tanya Rybakova threw up to 3 kg in a week).
Instead of regular tea, choose purple "Chang-Shu"
During weight loss, it is important to drink water in large quantities. Tea is also healthy, but without sugar. Instead of the usual, many prefer purple tea "Chang-Shu", which not only burns fat, but also prevents its further deposition.
Diet for losing 10 kg per month: menu
For those people who urgently need to lose a few pounds, an extreme weight loss diet has been developed. You can stick to it exactly or replace it with similar products every day (pay attention to Protasov’s recipes).
1 Week. As a breakfast you can eat a choice: non-fat yogurt, a handful of fruits or nuts. After 2 hours, if hunger is felt, you can eat an apple. For lunch, you can cook vegetable soup without frying and fat, low-fat varieties of fish or meat, salad. Dinner - a glass of kefir.
2 week. Breakfast - curd non-fat dairy products, a handful of raisins. Lunch - salad, fish or steamed meat, vegetables. Dinner - vegetable salad.
3 week. Breakfast - whole grain breads, a handful of dried fruits. Lunch - 2 boiled eggs, 1 tablespoon of any cereal without oil. Dinner - cottage cheese and a glass of low-fat kefir.
4 week. Breakfast - green vegetable salad with hand cola. Lunch - boiled chicken and salad. Dinner - 2 baked apples.
It is worth considering the fact that for one meal you should not eat more than 300 grams.
Also need to consider number of contraindicationsthat are present in this diet. Among them:
- Pregnancy and breastfeeding
- Acute period of a chronic disease;
- Persons over 55;
- Children under 16;
- Normal psycho is an emotional upsurge.
Exercises to help you lose 10 kg per month
In order for you to get a quick result, you need to work on weight loss in the complex.For this, it is worth developing not only a nutrition system, but also intensive training, in which the emphasis needs to be placed on the cardio load.
Ideally, a trainer should deal with the selection of trainings and exercises, scheduling a program specifically for you, taking into account the individual characteristics of the body and the presence of chronic diseases.
Sample training plan:
It’s worth starting with a 15-minute workout. Every day, increase the time to 45-60 minutes. As a warm-up, you can jump on a skipping rope for 3-5 minutes.
Run. How much do you need to run? In order to get rid of excess weight, it is recommended to start with a run of 15 minutes. If you are a beginner, you can start with a quick walk on a treadmill or a regular park. Over time, it is necessary to increase the load and increase the pace. 30 minutes a day (morning or evening) is enough.
Legs and buttocks. The most proven and best exercises are lunges and squats. But you should start with simple squats, which are the most energy-consuming and effective for the lower body.
Abs and stomach. Such exercises as twisting, frog, boat are suitable. To do this, you need to lie on your back and raise your body, straining the press. It is very important to control the muscles of the neck, it is better to focus your eyes on the ceiling. If you do everything correctly, you will feel a pleasant burning sensation in the abdomen.
Means for losing weight without training and diets
Today, you can cope with excess weight without extreme diets, especially when the goal is to lose 10 kg per month. This is a very real figure, so it’s enough to adjust the diet, eliminating flour and sweets and use one of the modern means that increase sweating and cleanse the body.
SHAPE UP BELT sauna film
It is known that body wraps are great for weight loss. It is true to go covered in olive oil or other means from the list of home weight loss is not very pleasant. But there is an alternative - “SHAPE UP BELT” film-sauna.
It is elastic, smells good and helps a lot in the issue of excess weight. The film enhances perspiration, which allows you to burn subcutaneous fats and remove excess fluid and waste from the body. It is recommended to apply several times a week (2-3).
WonderPatch Slimming Patches
If you want to speed up the process of losing weight, you can get the patch for weight loss "WonderPatch". This is a patch that needs to be attached to the stomach. You can wear it for 8 hours during sleep, sports or at work, as it does not cause any discomfort. The result is noticeable after the first application.
Ab Gymnic Slimming Belt
With the help of the Ab Gymnic slimming belt you can not only get aspen waist and cubes, but also get rid of back pain. You can wear it under clothes, since the belt does not cause any discomfort.
Women's Slim Shirts Hot Shapers
The result from playing sports will be many times better if you train not in ordinary clothes, but in a special “Hot Shapers” T-shirt. It speeds up fat burning due to the unusual properties of the Neotex fabric from which it is made.
Sports, sports, sports and proper nutrition