The problem of weight loss has recently become the most relevant among both young girls and older women. But girls are most worried about their appearance and lack of extra pounds, so they are looking for ways to lose 10 kg every day with exercise and diet. Why exactly 10 kg? This weight is approximate, because the number of kilograms you need to lose weight for each of them is purely individual. But still the most popular search query on the Internet is "How to lose 10 kg? Exercise and diet", so we'll talk about it later.
In fact, there are several ways to lose weight. Not only diets and exercises, but also proper nutrition and various cosmetic procedures (wraps, massages, baths), teas and herbal remedies for weight loss. But everyone knows that this is an integrated approach to solving the problem of losing 10 kg with exercise in a month, which will have the most obvious effect.
Special weight loss training systems developed by fitness experts allow you to lose 10 kg with exercise 2 weeks or earlier, only if you strictly follow a certain diet and level of physical activity. With their help, you will not only be able to normalize your weight, but also pump almost all muscle groups.
We offer a special set of effective exercises at home for anyone who wants to lose 10 kg with exercise for 2 weeks or a maximum of one month.
How to lose 10 kg per month through exercise?
As we have already found, only an integrated approach to weight loss can give the expected results. Therefore, when exercising to lose weight, do not forget to eat properly and drink up to 2-3 liters of water. Regular physical activity should be mandatory. You can sign up for swimming, fitness, aerobics, dancing, Pilates or jogging.
If you want to strengthen the result, use the following set of exercises to lose 10 kg. Consider exercises for the most problematic areas of the body:
- Starting position - standing on your hands (as in kicks), the back is straight and does not bend, and the stomach is pulled in. Bend one leg at the knee and direct it to the opposite shoulder, then return to the starting position. Repeat the same steps with the other foot about 15 times for 3 sets.
- Hold the back of the chair and lift your legs at a 90-degree angle to your body without bending your knees. Then make 10 circular motions with it and change legs. Always keep your back straight.
- Stand on the side of the chair, hold it with your hands and swing each leg to the side 20, complete 3 sets. Do not stick to the chair with your hands to increase the load.
- Lie on the floor and rhythmically raise and lower your hips at least 20 times in 3 sets. Next, roll to your side and swing up and forward 30, keeping each foot parallel to the ground.
- Keep your feet shoulder-width apart and raise your arms, tying them to the castle. First make smooth inclines in one direction, then in the other, and then return to the starting position. You should feel how your oblique and abdominal muscles stretch, which will gradually release you from the swinging sides.
- Put your feet close together and swing your legs, first one, then the other. At the same time, always stand straight without bending your back. If this exercise is difficult for you, you can keep your hand behind the back of the chair. Make about 15 swings with each leg in 3 sets.
However, in order to lose weight for maximum results, it is necessary to strictly follow a proper diet, so later we will talk about losing 10 kg using diets. In addition, do not forget about exercise.
How to lose 10 kg or more with the help of diets and regular exercise?
To lose weight, set an individual diet for yourself by performing the above set of exercises. Specially designed diets can also be represented by a diet based on healthy dietary rules with certain restrictions.
Even if you are not a dietitian, remember that to lose weight effectively, you must abstain from alcohol, fatty, sweet and starchy foods, except fast foods, fast carbohydrates and saturated fats. Replace foods that damage your figure with fresh vegetables, fruits and grains, as well as as much water as possible. Reduce your daily intake: this way you can reduce your food intake. In addition, soon your stomach volume will be significantly reduced and the feeling of hunger will stop bothering you more 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, use the following methods:
- A strict mono-diet based on lean kefir and buckwheat. Intended for 1 week, can be extended if desired, or repeated after a while.
- Diet based on celery soup. This is one of the easiest, because this soup can be eaten in any quantity without fear of the figure every time you feel hungry. 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 bell peppers and 2 tomatoes or tomato paste.
- A strict diet based on intermittent fasting. This diet will help you lose 10 kg in just one week, but it can have many contraindications, so think carefully before you risk your health in the name of losing weight. There is an alternative to the days when you drink a liter of milk and the days when you drink only mineral water. One day of the week you can eat a vegetable salad or fruit, and on the weekend - 100 grams of low-fat cottage cheese with boiled eggs, meat or kefir.