The issue of weight loss is most relevant lately, both in young girls and in older women. But it is girls who are most often worried about their appearance and the absence of extra pounds, so every day they are looking for ways to lose 10 kg with exercises and diets. Why exactly 10 kg? This weight is approximate, because for each, how many kilograms of excess weight you need to get rid of is purely individual. But still, the most popular search query on the Internet remains "How to lose 10 kg weight? "Exercise and Diet, " we’ll talk about that later.
In fact, there are several ways to lose weight. This includes not only diets and exercises, but also good nutrition in general and various cosmetic procedures (wraps, massages, baths), not to mention teas and herbal preparations for weight loss. But everyone knows that it is an integrated approach to solving the problem of losing 10 kg of weight with exercises in a month that will give the most pronounced effect.
Special training systems for weight loss developed by fitness experts allow you to effectively lose 10 kg with exercise in 2 weeks or earlier, only if you strictly adhere to a certain diet and a certain level ofphysical activity. With their help, you will be able not only to bring your weight back to normal, but also to pump up almost all muscle groups.
For everyone who wants to lose weight by 10 kg with exercises in 2 weeks or a maximum of 1 month, we present a special set of effective home workouts.
How to lose 10 kg in a month with sport?
As we have already found out, only an integrated approach to the issue of weight loss can bring the expected results. Therefore, when doing exercises for weight loss, do not forget to eat right and drink up to 2-3 liters of water. Regular physical activity should be mandatory. To do this, you can sign up for swimming, fitness, aerobics, dance, Pilates or running.
And if you want to consolidate the result, use the following set of workouts in order to lose weight by 10 kg. Consider exercises for the most problematic areas of the body:
- Starting position - standing on your hands (as in push-ups), while the back is flat and not sagging, and the stomach is tucked in. Bend one leg at the knee and point it towards the opposite shoulder, then return to the starting position. Repeat the same steps with the other leg about 15 times for 3 sets.
- Grasp the back of a chair and raise your leg to a 90 degree angle to your body without bending the knee. After that, do 10 circular movements with it and switch legs. Keep your back straight at all times.
- Stand on the side of the chair, holding with your hand, and perform 20 swings with each leg to the side, completing 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. After that, roll to the side and perform 30 swings with each leg up and forward, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your hands, clasping them into the castle. Perform gentle tilts, first in one direction, then in the other, then return to the starting position. You should feel how your obliques and abs are stretched, which will gradually relieve you of sagging sides.
- Place your legs close together and swing your legs, one first, then the other. At the same time, always stand straight, without bending your back. If this exercise is difficult for you, you can hold your hand behind the back of a chair. Perform about 15 swings with each leg in 3 sets.
But in order for the exercises to bring the maximum results when losing weight, it is necessary to strictly adhere to the correct diet, so further we will talk about how to lose weight by 10 kg using diets. Also, don't forget about exercise.
How to lose weight by 10 kg or more with the help of regular diets and exercises?
Performing the above set of exercises for weight loss, determine an individual diet for yourself. It can be represented by specially designed diets, as well as a diet based on the rules of healthy eating with certain restrictions.
Even if you are not a fan of diets, remember that to lose weight effectively, you must absolutely give up alcohol, fatty, sugary and starchy foods, excluding fast foods, fast carbohydrates and saturated fats. Replace harmful foods for your figure with fresh vegetables, fruits and cereals, and also drink as much water as possible. Reduce your daily portion: this will allow you to reduce your food intake. Moreover, soon your stomach will noticeably decrease in size, and the feeling of hunger will cease to bother you so 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 weight by 10 kg or more with the help of diets, use the following methods:
- Strict mono-diet based on fat-free kefir and buckwheat. It is designed for 1 week, if desired, it can be extended or repeated after some time.
- Celery soup diet. This is one of the easiest, because this soup can be eaten in any quantity whenever you feel hungry, without worrying about 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 one week, but it can have many contraindications, so think carefully before risking your health in the name of weight loss. Alternate the days when you only drink mineral water with the days when you drink a liter of milk. On one of the weekdays you can eat a vegetable or fruit salad, and on the weekend - a boiled egg, meat or 100 grams of fat-free cottage cheese with kefir.