How to lose weight with 10 kg? Training and diet

physical activity for weight loss by 10 kg per month

The problem of weight loss has been most relevant lately, both among young girls and older women. But most often, girls are worried about their appearance and the lack of extra pounds, so they look for ways to lose weight from 10kg every day with exercises and diets. Why 10 kg? This weight is approximate because in each case, the number of kilograms of excess weight you need to get rid of is purely individual. Nevertheless, the most popular search query on the web remains "How to lose weight by 10 kg? Training and diet ", so we'll 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 and various cosmetic procedures (wraps, massages, baths) in general, not to mention teas and weight loss herbal preparations. But everyone knows that this is an integrated approach to solving the problem of how to lose 10 kg with exercises in a month that have the most pronounced effect.

Special weight loss training systems developed by fitness experts allow you to lose weight effectively with 10 kg of exercise in 2 weeks or less, only if you strictly follow a certain diet and level of physical activity. With their help, you can not only normalize your weight, but also pump up almost all muscle groups.

For anyone who wants to lose 10 kg with exercise in 2 weeks or up to a month, we present a special effective home workout kit.

How to lose 10 kg in a month with exercise?

As we have already learned, only an integrated approach to the issue of weight loss can bring the expected results. Therefore, during weight loss exercises, be sure to eat properly and drink up to 2-3 liters of water. Regular physical activity should be made mandatory. To do this, you can register for swimming, fitness, aerobics, dancing, pilates or running.

And if you want to solidify the result, use the next workout kit to lose 10 kg. Consider exercises in the most problematic areas of the body:

  • Starting position - stand on your hands (as in the case of push-ups) while your back is flat and does not lower, your stomach is retracted. Bend one leg at the knee and point it towards the opposite shoulder, then return to 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 knees. Then make 10 circular motions with it and replace your legs. Always keep your back straight.
  • Stand sideways to the chair, hold with your hands, and perform 20 swings with each leg sideways, completing 3 sets. To increase the load, do not hold the chair with your hand.
  • Lie on the floor and rhythmically raise and lower your buttocks at least 20 times in 3 sets. Then roll over to your side and perform 30 swings with both feet up and forward, parallel to the floor.
  • Place your feet shoulder-width apart and raise your hands and squeeze them into the castle. Make smooth inclines, first in one direction, then the other, and then return to the starting position. You should feel the oblique and abdominal muscles tense, which will gradually relieve the sagging of the sides.
  • Put your feet close together and swing your feet, first one and then the other. However, always stand up straight, do not tilt your back. If this exercise is difficult for you, keep your hands behind the back of the chair. Perform approximately 15 swings with both feet in 3 sets.

But in order for exercises to give maximum results during weight loss, the right diet must be strictly adhered to, so in what follows we will talk about how to lose weight with 10 kg using diets. Also, don’t forget about exercise.

How to lose 10 kg or more through diet and regular exercise?

apples for weight loss in one month to 10 kg

Determine an individual diet to lose weight by performing the above series of exercises. They 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’re not a fan of diets, keep in mind that in order to lose weight effectively, you must definitely give up alcohol, fatty, sweet, and starchy foods, except fast foods, fast carbs, and saturated fats. Replace foods that are harmful to your shape with fresh vegetables, fruits, cereals, and drink as much water as possible. Reduce your daily dose: this will reduce your food intake. In addition, your stomach volume will soon be noticeably reduced, and your hunger will so often cease to bother you 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 diets, use the following methods:

  • Strict monodiet based on fat-free kefir and buckwheat. It is designed for 1 week and can be extended or repeated after a period of time as needed.
  • Diet based on celery soup. This is one of the easiest because this soup can be eaten in any amount every time you feel hungry without fear of shape. 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.
  • A rigid diet based on intermittent fasting. With this diet, you can lose 10 kg in just one week, but it can have many contraindications, so think carefully before you risk your health to lose weight. Alternate between days when you only drink mineral water and days when you drink a liter of milk. On weekdays, you can eat vegetable salad or fruit, and on weekends, boiled eggs, meat, or 100 grams of low-fat cottage cheese with kefir.