The problem of weight loss is most relevant recently, both among young girls and older women. But it is the girls who are most often 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 for each number of pounds of excess weight you need to get rid of, it 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 many 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 this is an integrated approach to solving the problem of how to lose 10 kg with exercise in one month, which will give the strongest effect.
Special training systems for weight loss, developed by fitness experts, allow you to effectively lose 10 kg with exercise for 2 weeks or earlier, only if you strictly adhere to a certain diet and level of physical activity. With their help you will not only be able to return your weight to normal, but also to pump up almost all muscle groups.
For all who want to lose 10 kg with exercise for 2 weeks or a maximum of one month, we present a special set of effective workouts at home.
How to lose 10 kg per month with exercise?
As we have already learned, only an integrated approach to the issue of weight loss can give the expected results. Therefore, when doing weight loss exercises, do not forget to eat properly 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, dancing, Pilates or running.
And if you want to consolidate the result, use the following set of workouts to lose 10 kg. Consider exercises for the most problematic areas of the body:
- Starting position - standing on your hands (as with push-ups), while the back is straight and not sagging, and the abdomen is pulled inward. Bend one leg at the knee and point it at 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 the chair and raise your legs at a 90-degree angle to your body without bending your knee. Then make 10 circular motions with it and change legs. Keep your back straight at all times.
- Stand sideways to the chair, holding your hand, and do 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. Then turn to the side and make 30 swings with each leg up and forward, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your arms, squeezing them into the castle. Perform smooth slopes, first in one direction, then in the other, and then return to starting position. You need to feel how your hair and abdominal muscles stretch, which will gradually free you from the sagging sides.
- Place your feet close together and rotate your legs, first with one, then with the other. At the same time, always stand up straight without tilting your back. If this exercise is difficult for you, you can keep your hand behind the back of the chair. Perform about 15 swings with each leg in 3 sets.
But in order for the exercises to give maximum results in weight loss, it is necessary to strictly adhere to the correct diet, so below we will talk about how to lose 10 kg with diets. Also, do not forget about exercise.
How to lose 10 kg or more with the help of diets and regular exercise?
Performing the above set of exercises for weight loss, determine for yourself an individual diet. It can be represented by specially developed diets, as well as a diet based on the rules of a healthy diet with certain restrictions.
Even if you are not a fan of diets, remember that in order to lose weight effectively, you must give up alcohol, fatty, sweet and starchy foods, except for fast foods, fast carbohydrates and saturated fats. Replace foods that are harmful to your figure with fresh vegetables, fruits and grains, and also drink as much water as possible. Reduce your portion every day: this way you can reduce your food intake. In addition, your stomach will soon noticeably decrease in volume, and the feeling of hunger will stop bothering 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 10 kg or more with the help of diets, then use the following methods:
- Strict monodiet based on skim kefir and buckwheat. It is intended for 1 week, if desired it can be extended or repeated after some time.
- Celery soup-based diet. It is one of the easiest, because this soup can be eaten in any quantity every time you feel hungry, without fear for the figure. For its preparation 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 puree.
- Solid diet based on periodic fasting. This diet will help you lose 10 kg in just one week, but there may be many contraindications, so think carefully before risking your health in the name of weight loss. Alternate the days when you drink only mineral water with the days when you drink a liter of milk. On weekdays you can eat vegetable salad or fruit, and on weekends - boiled egg, meat or 100 grams of low-fat cottage cheese with kefir.