Weight loss program: without harm to health to lose weight 10 kg in a month?

The question of "extra" weight loss, at least once, but stood in front of everyone. Time to spare, and the extra pounds not 1, not 2, as many as 8, 10 or even 12. Of course, it would be better to take care of a slim figure in advance. But do not despair, because you have in stock the whole month.

Any experiments, or otherwise, related to health, it is important to consider in advance. It is very important not to hurt yourself when losing weight.

You can resort to the help of fitness trainers and professional nutritionists, but having the will power and desire to lose weight - it is really to achieve a visible effect. Importantly, in this case, know the basics of safe weight loss and to apply them correctly myself.

The principles of nutrition to lose weight 10 kg in a month

weight loss

To efforts were not in vain, do not neglect the basic principles of nutrition for weight loss, namely:

  1. Every hour drink 1 Cup negazirovannoy water to improve metabolism. We tend to confuse hunger and thirst. Before eating, drink water and the amount eaten will decrease significantly.
  2. High-calorie foods to eat for Breakfast, so during the day all the excess calories were spent.
  3. For dinner, to give preference to low-calorie meats or fish. Combining their steamed vegetables.
  4. Limit or completely eliminate the use of salt. It holds excess fluid in the body and this prevents weight loss.
  5. To exclude from the menu of sausages, frankfurters, patties industrial production.
  6. Their confectionery products to prefer bitter chocolate and sweets based on fruits (jellies, sorbet, salads).
  7. Eliminate starchy foods, fried, sweets and fast food.
  8. Portions should be small.
  9. To eliminate starvation and overeating.
  10. Smaller meals (eating 5-6 times a day).

In order to lose 10 pounds in a month at home, you need to plan your diet and to paint a menu for the coming month.

If so much time there, try to lose 7 pounds in 7 days following the procedure, Or learn how to lose weight in a week 5 kg at home:

Effective diet for a month

food

To really lose weight in a month 10 kg? It all depends on the source data. If the growth of 170 cm you weigh 60-65 kg, the question of weight loss 10 kg in General is not advisable. In this case it is better to use a balanced, healthy diet and sport.

But, if the problem is severe and you are suffering from excess weight - diet for a month - exactly what you need!

So, diet for weight loss of 10 kg in a month at home:

1 week weight loss

PN

  1. Breakfast: oatmeal porridge on the water and 1 egg;
  2. Snack: 1 banana;
  3. Lunch: vegetable soup, lean fish, steamed and any mess;
  4. Snack: 1 Apple;
  5. Dinner: vegetable salad.

W

  1. buckwheat porridge on the water and 1 slice cheese;
  2. a handful of dried fruit - 20 g;
  3. vegetable stew and cooked brisket;
  4. low-calorie yogurt;
  5. diet cheesecake - 150 g

MS

  1. cheesecakes diet;
  2. 1 banana;
  3. vegetable soup and baked fish;
  4. 1 cheese with low calorie content;
  5. salad of tomatoes, cucumbers and boiled bacon.

Thu

  1. scrambled eggs for a couple;
  2. 150 g low-fat cheese;
  3. dietary ear and 2 burgers for a couple;
  4. 2 baked Apple;
  5. steamed carp and 150 g of rice.

PT

  1. 2 boiled eggs, a slice of bread and 20 g cheese;
  2. 1 Apple;
  3. mashed potatoes and bacon;
  4. 1 low-fat cottage cheese;
  5. tomatoes and cucumbers - 2 PCs.

SB

  1. Diet casserole;
  2. 1 banana;
  3. vegetable soup and boiled brisket;
  4. fruits;
  5. salad of fresh vegetables and 1 slice of bread.

Sun

  1. 150 g low-fat cheese and a slice of bread;
  2. a handful of dried fruit;
  3. vegetable stew and baked chicken;
  4. 2 apples;
  5. steamed salmon and some rice.

2 week weight loss

PN

  1. Breakfast: yogurt with buckwheat and 1 egg;
  2. Snack: 1 Apple;
  3. Lunch: onion soup and boiled brisket;
  4. Snack: 1 banana;
  5. Dinner: vegetable stew and jello with fruit;

W

  1. oatmeal with dried fruit;
  2. 1 low-fat cottage cheese;
  3. soup of vegetables and hake a couple;
  4. 1 Apple;
  5. diet casserole.

MS

  1. cottage cheese with dried fruits and nuts;
  2. 1 banana;
  3. Beet soup with a slice of black bread;
  4. vegetable salad and brisket;
  5. yogurt.

Thu

  1. scrambled eggs and a couple of 20 g low-fat cheese;
  2. low-fat yogurt;
  3. vegetable Soup, boiled buckwheat with bacon;
  4. 2 apples;
  5. 150 g of cottage cheese 0-5%.

PT

  1. 2 eggs, hard-boiled;
  2. 1 banana;
  3. mashed potatoes, baked carp;
  4. 1 Apple;
  5. vegetable salad with the addition of brisket.

SB

  1. dietary cheese cakes;
  2. a handful of nuts;
  3. low-fat soup and slice of black bread;
  4. 1 Apple;
  5. yogurt.

Sun

  1. yogurt with dried fruit;
  2. 1 banana;
  3. mashed potatoes and 2 burgers for a couple;
  4. 2 baked Apple;
  5. pasta durum and boiled chicken.

3 week weight loss

PN

  1. Breakfast: buckwheat porridge with milk;
  2. Snack: 1 banana;
  3. Lunch: cabbage soup, rice with vegetables;
  4. Snack: 1 Apple;
  5. Dinner: steamed fish with cucumber salad.

W

  1. oatmeal and 1 egg;
  2. fruits;
  3. pumpkin soup, rice with meatballs (for a couple);
  4. fruit jelly;
  5. yogurt.

MS

  1. cottage cheese (0-3%) - 170 g;
  2. strip;
  3. fish patties steamed, mashed potatoes;
  4. cheese;
  5. salad from vegetables;

Thu

  1. buckwheat and 1 egg;
  2. 1 banana;
  3. onion soup and 1 slice of black bread;
  4. boiled breast meat, raw vegetables.

PT

  1. scrambled eggs for a couple;;
  2. vegetable stew, fish for a couple;
  3. 200 g of cheese;
  4. fermented baked milk.

SB

  1. diet pancakes and tea;
  2. a handful of dried fruit;
  3. diet soup and a slice of black bread;
  4. vegetable casserole.

Sun

Fasting diet and vegetables.

4 week weight loss

PN

  1. Breakfast: oatmeal and 1 egg;
  2. Snack: fruit;
  3. Lunch: fish, baked with vegetables;
  4. Snack: yogurt;
  5. Dinner: boiled chicken.

W

  1. scrambled eggs for a couple and 1 slice cheese;
  2. a handful of nuts;
  3. rice soup and baked fish;
  4. 150 g of cheese.

MS

  1. rice porridge;
  2. cheese - 1-2% fat;
  3. boiled fish with vegetables;
  4. fruit smoothies.
  5. buckwheat porridge, yogurt.

Thu

  1. 150 g low-fat cottage cheese;
  2. 1 banana;
  3. low-fat broth, rice with boiled fish;
  4. strip;
  5. diet scrambled eggs.

PT

  1. yogurt with dried fruit;
  2. fruit jelly;
  3. mashed potatoes, beef patties for a couple;
  4. berries;
  5. salad of fresh vegetables.

SB

  1. oatmeal on the water and a slice of cheese;
  2. a handful of dried fruit;
  3. low-fat broth, rice with boiled fish;
  4. fruits;
  5. yogurt.

Sun

  1. cheese toast;
  2. 1 banana;
  3. stew with chicken;
  4. 2 baked Apple;
  5. fermented baked milk.

By eliminating the consumption of salt, the body will quickly break up with the excess fluid and as a result, for the week, you can lose weight by 4-6 kg! It's a real number for weight loss! So you're on your way to a slim body.

How much calories are consumed a day?

exercise

Is considered safe weight loss 850-950 grams in a week. However, if you want to lose weight faster (in our case 2.5 kg per week), you must adhere strictly to the recommendations in the diet and increase physical activity.

Diet for weight loss 10 kg per month, must include:

  • vegetables and fruits can be both fresh and stewed. It is better to give preference to vegetables rich in fiber (zucchini, cabbage). They have a lot of rough fiber, which has a positive effect on the digestion. With the exception of potatoes and bananas;
  • proteins - meat, eggs, legumes. Proteins - the nutrition of muscle tissue. They are quickly digested, which does not allow them to settle on our waist in the form of unsightly wrinkles. Better white meat - chicken, Turkey, lean fish (cod, sea bass);
  • slow carbohydrates - cereals, bread from wheat flour. Better to eat them for Breakfast because they are high in calories.

How much you need to consume calories per day to lose weight 10 kg in a month? - For effective weight loss women need to eat no more than 1 200 kcal per day, for a man 1400.

When losing weight, it is important to keep drinking regime (every hour a glass of water). It is recommended to use a multivitamin to compensate for the deficiency of minerals and trace elements for weight loss.

What you need to do exercises?

How to lose weight in a month for 10 kg on nutrition? If you've decided to go to the target, then without normalization diet is not enough.

To safely lose weight and lose extra pounds, be sure to follow the basic nutrition principles:

  • drink more water;
  • regular exercise;
  • do not overeat (eat little and often);
  • eliminate salt from your diet (I see visible results).

So, deciding to "fight" curves, you need to understand that dietary restrictions will not be enough for weight loss.

To weight went evenly, it is necessary to perform complex physical exercises.

Training should last 40-60 minutes, 3-4 times a week. It is better to do exercises for all muscle groups, paying special attention to problem areas.

Approximate workout plan for weight loss:

  1. Squats - simple and very effective way to remove accumulated fat from the thighs and lose weight at the sides. Place your feet at shoulder width and sit on an imaginary chair. You can do deeper squats or to increase the load to take up some weight (like a bottle of soda, filled with water). The number of repetitions, it is better to choose on the basis of physical condition, an average of three sets of 15 repetitions.
  2. A pair of scissors. Take a lying position. Press the lower back to the floor raise your legs at a right angle and do leg swings, imitating the movement of scissors. 3 sets of 15-20 reps.
  3. Strap. Get on the floor, leaning on elbows and socks at the same time. In this position you need to have at least 30 seconds every day to increase the duration to a few minutes. Working the abdominal muscles, the front muscles of the thigh, hands.
  4. Push-UPS. Press your palms into the floor, spreading them shoulder-width apart. Feet socks. Bend your arms at the elbows smoothly, dropping the body on the floor. Don't forget about the straight back. 10-15 reps, 4 sets.
  5. Attacks. Here you will need dumbbells weighing 1.5-2 kg. Take them in hand. From a standing position step the right leg forward and squat. Then change the leg. The number of repetitions 20 times for 3 sets.

Before you start exercising you need to warm up your muscles fit by walking on the spot for 10 minutes.

To lose weight fast at home for 10 kg per month without dieting, you need to practice a lot. Sport helps to solve the problem of losing weight and achieve slender and toned body. But to lose weight fast at home for 5 kg easier.

Cardio workout for weight loss

cardio

Cardio workout is primarily aerobic exercise, aimed at strengthening the cardiovascular system. If the heart is working faster, it increases the metabolism.

It is important not to overdo it and give the load metered-dose (2-3 times a week). In order for the body time to recover.

  • The most affordable, but no less effective exercise for home exercises will be jumping rope. 120 jumps per minute - average speed. Just over an hour burned 750 calories.

In order to effectively lose 10 pounds in a month with cardio before training is recommended to wrap the body with cling film. This will help you quickly lose weight and withdraw excess fluid from the body.

The program of cardio to lose weight 10 kg:

  1. Squat jumps: feet shoulder width apart, perform squats with your back straight. From this position make the jump up. And so - 15 repetitions.
  2. Jumping rope - 20 minutes.
  3. Lunges and swings at 40 times;
  4. Push-UPS: place palms on floor at shoulder width and put your. Smoothly be lowered parallel to the floor. So 20 repetitions.

Perform 3-4 approach.

If all of the recommendations, you'll be able to get rid of extra pounds and effectively lose weight in just a month.

15.08.2018