How to lose 10 kg weight? Exercise and diet

physical activity for weight loss per month of 10 kg

The problem of weight loss is the most relevant in recent times, both among girls and among older women. But they are the girls most often worried about their appearance and the absence of extra pounds, so every day they look 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 of which it is necessary to eliminate is purely individual. However, the most popular search query on the Internet remains "How to lose 10 kg weight? Exercise and diet", so more on that later.

In fact, there are many ways to lose weight. This includes not only diets and exercises, but also proper nutrition in general and various cosmetic procedures (compresses, 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 10 kg 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 sooner, only if you strictly adhere to a certain diet and level of physical activity. With their help, you will be able not only to bring your weight back to normal, but also to pump up almost any muscle group.

For everyone who wants to lose 10 kg weight with exercises in 2 weeks or at most in a month, we present a special series of effective workouts at home.

How to lose 10 kg in a month with exercise?

As we have already discovered, only an integrated approach to the problem of weight loss can give the expected results. Therefore, when doing exercises for weight loss, do not forget to eat right 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, then use the following set of workouts 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 even and does not sag and the stomach is pulled inwards. Bend one leg at the knee and point it towards 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 lift your leg at a 90 degree angle to your body without bending the knee. Next, make 10 circular motions with it and switch the leg. Always keep your back straight.
  • Stand to the side of the chair, holding it with your hand, and perform 20 swings with each leg to the side, completing 3 sets. To increase the load, do not hold the chair with your hand.
  • Lie on the floor and rhythmically lift your glutes up and down at least 20 times in 3 sets. Then, turn onto your side and perform 30 swings with each leg up and forward, keeping it parallel to the floor.
  • Put your feet shoulder-width apart and raise your hands, squeezing them into the castle. Do soft inclines, first in one direction, then the other, then return to the starting position. You should feel how your obliques and abs are being stretched, which will gradually relieve you of sagging hips.
  • Bring your legs together and swing your legs, first one, then the other. At the same time, always stand straight, without tilting your back. If this exercise is difficult for you, you can keep 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 adhere to the correct diet, so we will talk further about how to lose 10 kg weight using diets. Also, don't forget about exercise.

How to lose weight of 10 kg or more with the help of regular diets and exercises?

apple to lose weight in a month for 10 kg

Performing the above set of exercises for weight loss, determine an individual diet for 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 proponent of diets, remember that in order to lose weight effectively, you must absolutely give up alcohol, fatty, sweet and starchy foods, excluding fast food, fast carbohydrates and saturated fat. Replace foods that are harmful to your figure with fresh vegetables, fruits and grains, and also drink as much water as possible. Reduce your portion every day - this way you can reduce your food intake. Also, 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 of 10 kg or more with the help of diets, use the following methods:

  • Strict mono diet 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 based diet. It is one of the easiest, because this soup can be consumed in any quantity whenever you are 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 peppers and 2 tomatoes or tomato paste.
  • Strict diet based on intermittent fasting. This diet will help you lose 10kg in just a week, but it can have many contraindications, so think carefully before putting your health at risk in the name of weight loss. Alternate days of drinking only mineral water with days of drinking a liter of milk. On one of the weekdays, 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.