The problem of weight loss is the most relevant in recent times, both among young girls and among older women. But it is the girls who most often care 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 the number of kilograms of excess weight that you need to get rid of is purely individual. But still, the most popular search query on the Internet is still "How to lose weight in 10 kg? Exercise and diet", so we will talk about that later.
In fact, there are quite a few 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 it is an integrated approach to solving the problem of how to lose weight by 10 kg 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 sooner, only if you strictly follow a certain diet and physical activity level. With the help of them, you will be able not only to return your weight to normal, but also to pump up almost all muscle groups.
For everyone who wants to lose 10 kg of weight with exercises in 2 weeks or a maximum of a month, we present a special set of effective workouts at home.
How to lose 10 kg in a month with exercise?
As we have already found out, only an integrated approach to the topic of weight loss can bring the expected results. Therefore, when doing exercises for weight loss, do not forget to eat well and drink up to 2-3 liters of water. Regular physical activity should be mandatory. To do this, you can sign up for a swimming pool, fitness, aerobics, dance, pilates or running.
And if you want to consolidate the result, use the following set of exercises to lose weight by 10 kg. Consider exercises for the most problem areas of the body:
- Starting position: standing on the hands (as in push-ups), while the back is level and does not sink, and the stomach is contracted. 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.
- Grab 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 him and switch legs. Keep your back straight at all times.
- Stand sideways to the chair, supporting it with your hand, and do 20 swings with each leg to the side, completing 3 sets. To increase the load, do not support 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 onto your side and do 30 swings with each leg up and forward, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your hands, bringing them together in the castle. Make gentle inclines, first in one direction, then in the other, and then return to the starting position. You should feel your obliques and abs being stretched, which will gradually relieve you of sagging sides.
- Bring your legs close to each other and swing your legs, first one, then the other. At the same time, always stand upright, without bending your back. If you find this exercise difficult, you can hold your hand behind the back of a chair. Do about 15 swings with each leg in 3 sets.
But in order for the exercises to give the maximum result when losing weight, it is necessary to strictly follow the correct diet, so we will talk further 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 diet and regular exercises?
Performing the above set of exercises for weight loss, determine for yourself an individual diet. 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 fan of diets, remember that in order to lose weight effectively, you definitely need to give up alcohol, fatty, sweet and starchy foods, excluding fast foods, fast carbohydrates and saturated fats. Replace the foods that harm your figure with fresh vegetables, fruits and cereals, and also drink as much water as possible. Reduce your daily ration: this way you can reduce your food intake. In addition, soon your stomach will 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 weight by 10 kg or more with the help of diets, use the following methods:
- Strict monodiet based on fat-free kefir and buckwheat. It is designed for 1 week, if desired it can be extended or repeated after a while.
- Celery soup diet. It is one of the easiest, because this soup can be eaten in any quantity whenever you feel hungry, without fear of 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 puree.
- 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 about it before risking your health in the name of losing weight. Alternate days when you drink only mineral water with 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.