How a month to lose 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 health. The first results will motivate you to continue to maintain a diet and exercise. (High tech is available).
How to lose weight by 10 kg per month
In order to lose up to 10 kg per month and not cause damage, you should follow the tips:
1. Refusal from flour products. In the online program, losing weight is recommended not to eat for some time bread and its derivatives.
2. Refusal from sugar and its derivatives. Even if you have a sweet tooth, you should limit yourself to foods that contain large amounts of sugar.
3. Failure of fried and salted. These components can retain water in the body in addition to the harmful effects on it.
4. Rules for light dinner and hearty breakfast. Those who like to fill up for the night are gaining weight much faster than those who refuse to eat dinner at all or replace it with protein food.
5. Do not drink after eating. The rule familiar to us in childhood really has a place to be. Washing down one or another meal, we consciously stretch the stomach. As a result, in the future we need to eat more calories than usual. (Tanya Rybakova threw up to 3 kg in a week).
How to lose 10 kg per month - the real advice of Dr. Ducane.
This very strict diet will help you remove not only extra pounds from your body, but also toxins, improve your skin, nails and hair. It is designed by a professional doctor and contains in its menu all the necessary elements for a balanced diet. You will not return to the old weight, and most importantly, it is absolutely suitable for everyone (even a 16-year-old girl).
Diet for extreme slimming (menu for a month)
For those people who urgently need to lose a few pounds, developed a diet of extreme weight loss. You can stick with it exactly or replace it every day with similar products (pay attention to Protasov's recipes).
Week 1.
1. As a breakfast you can eat at your choice: low-fat yogurt, a handful of fruit or nuts. After 2 hours, if you feel hunger, you can eat an apple. For lunch you can cook vegetable soup without zazharki and fat, low-fat varieties of fish or meat, salad. Dinner - a glass of kefir.
2 week.
Breakfast - cottage cheese low-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 butter. Dinner - cottage cheese and a glass of low-fat kefir.
4 week.
Breakfast - vegetable green salad with hand cola. Lunch - boiled chicken fillet and salad. Dinner - 2 baked apples.
It is necessary to take into account the fact that for one meal you should not eat more than 300 grams.
It is also necessary to take into account a number of contraindications that are present in this diet.
Among them:
• Pregnancy and breastfeeding
• Acute period of chronic disease
• Especially over 55 years old
• Children under 16
• Normal psycho - emotional recovery.
Lose 10 kg per month - at home exercise
In order for you to get a quick result, you need to work on weight reduction in the complex. For this, it is worthwhile to develop not only a nutrition system, but also intensive workouts, in which the emphasis should be placed on cardio exercise.
The trainer should ideally be involved in the selection of trainings and exercises, writing a program specifically for you, taking into account the individual characteristics of the body and the presence of chronic diseases.
Approximate training plan:
It is 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 rope for 3-5 minutes.
• Run. How long should you run? In order to get rid of excess weight, it is recommended to start with running for 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.
• Press and belly. Suitable exercises such as twisting, frog, boat. To do this, you need to lie on your back and lift the torso, straining the press. It is very important to control the muscles of the neck, it is better to focus your gaze on the ceiling. If you do everything correctly, you will feel a pleasant burning sensation in the abdomen.
