The problem of weight loss is the most important in recent times, both in young girls and in older women. But it is the girls who most often worry about their appearance and lack of extra pounds, so they look for ways every day to lose 10 kg 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 simply individual. But still, the most popular internet search question remains "How to lose weight by 10 kg? Exercise and diet", so we will talk about this later.
In fact, there are many ways to lose weight. This includes not only diets and exercise, but also proper nutrition in general and various cosmetic procedures (wraps, massages, baths), not to mention herbal teas and herbal preparations. But everyone knows that it is an integrated approach to solve the problem of how to lose 10 kg of weight with exercises in a month that will give the most pronounced effect.
Special weight loss training systems 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 level of physical activity. With their help, you will be able not only to return your weight to normal, but also to pump almost all muscle groups.
For all those who want to lose weight by 10 kg with exercises in 2 weeks or a maximum of one month, we present a special set of effective exercises at home.
How to lose 10 kg in a month with exercise?
As we have already discovered, only an integrated approach to the issue of weight loss can deliver the expected results. Therefore, when doing weight loss exercises, remember 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 a pool, gym, gymnastics, dance, Pilates or jogging.
And if you want to consolidate the result, then use the following set of exercises to lose weight by 10 kg. Consider exercises for the most problematic areas of the body:
- Starting position - standing on the hands (as in push-ups), while the back is flat and does not lower, and the stomach pulls. Bend one leg at the knee and point it toward 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 at a 90-degree angle to your body without bending your knee. After that, make 10 circular motions 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 sideways, completing 3 sets. To increase the load, do not grab the chair with your hand.
- Lie on the floor and rhythmically raise your buttocks up and down at least 20 times in 3 sets. After that, roll to your side and perform 30 swings with each foot up and forward, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your arms up, squeezing them into the castle. Perform smooth inclines, first in one direction, then in the other, and then return to the starting position. You should feel how sloping and belly are lying, which will gradually free you from the hanging sides.
- Place your feet close together and shake your legs, first one, then 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 a chair. Perform about 15 swings with each leg in 3 sets.
But in order for the exercises to give the maximum result when you lose weight, it is necessary to strictly adhere to the proper diet, so further we will talk about how to lose weight by 10 kg using diet. Also, do not forget about exercise.
How to lose weight by 10 kg or more with the help of regular diets and exercises?
By performing the above set of exercises for weight loss, determine an individual diet yourself. It can be represented by specially designed diets, as well as a diet based on the rules of a healthy diet with certain restrictions.
Even if you are not a diet supporter, remember that to lose weight effectively, you should definitely give up alcohol, fatty, sweet and starchy foods, excluding fast foods, fast carbohydrates and saturated fats. Replace foods that are harmful to your figure with fresh vegetables, fruits and whole grains, as well as drink as much water as possible. Reduce your daily intake: this way you can reduce food intake. In addition, soon your stomach will decrease significantly in volume, 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, then use the following methods:
- Strict mono-diet based on fat-free kefir and buckwheat. It is designed for 1 week, if desired, can be extended or repeated after a while.
- Celery soup based diet. It is one of the easiest, because this soup can be eaten in any quantity whenever you are hungry, without fear for the 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 bell peppers and 2 tomatoes or tomato paste.
- Solid diet based on intermittent fasting. This diet will help you lose 10 kg in just one week, but there can 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 one of the days of the week, 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.