Lose weight by 10 kg in a month is an effective diet and exercise

Diet called "lose 10 pounds in a month" involves the use of a specific menu, and some effective training programs. Only such an integrated approach will really help to reduce weight in a short period of time. Diet for a month may be different – a proper diet or a more rigorous methodology. Different training programs depending on the exercising at home or in the gym. More detail weight loss of 10 kg in a month is described next.

weight loss of 10 kg exercises

How to lose 10 pounds in a month

The undeniable fact is that the ways on how to lose 10 pounds in a month, are not harmless to health. For this reason, it is important to listen to recommendations of experts, including nutritionists and fitness instructors. In General, the issue of weight loss per month on any number of pounds must be approached comprehensively, reviewing your diet and including the day of physical load. There are many options – from proper nutrition to the mono-diet, which limits calories. Exercise for weight loss also have different variations depending on the area you want to work.

Diet

The easiest option simply divides the products into forbidden and permitted. Eating according to this principle all 4 weeks and exercising at least a couple times a week, you will easily lose weight. The list of banned products includes:

  • fat and other fatty meals;
  • alcohol;
  • salt;
  • sugar and sweet foods;
  • spices;
  • sauces, mayonnaise, ketchup;
  • grilled and smoked foods;
  • soda;
  • chips;
  • packaged juices;
  • fatty meats;
  • flour products.

Simply eliminating these foods you will begin to lose weight. To replace them you need healthy food, which includes:

  • fresh, steamed, boiled or baked vegetables, except potatoes;
  • low-fat milk and milk products;
  • boiled eggs;
  • lean meat and fish;
  • cereals;
  • whole wheat bread;
  • unsweetened fruit.

Based on these two lists, it is possible to lose weight and more than per month without a specific diet. But there are special techniques that are also aimed at getting rid of excess weight. Good results you can obtain using:

  1. Diet Bormenthal. Limit the calorie content to 900-1500 calories. The main rule is the lack of hunger, which causes overeating. Not completely eliminated favorite products – they can be up to 20% of the diet.
  2. Japanese diet. It is based on the use of proteins. It can last from 7 to 14 days. The basis of the diet are the foods that quickly satisfy hunger, for example, fish, meat, eggs, olive oil, fruits, vegetables and whole grains.

Exercise for weight loss

Depending on the specific purpose, you can choose to diet or aerobic power loads Zn. cardio. The latter is more effective for burning fat and reducing volumes. Power same exercises do not allow the skin to lose elasticity, which is especially important in such a fast weight loss in a month. In any case, one cannot suddenly begin to exercise, if earlier load was limited to simple lifting of the stairs. The first should be an easy warm-up, long walks, and then try 15-minute workout. Then the load can be gradually increased.

weight loss of 10 kg

Without dieting

You can lose weight not only through diet, but a few simple rules. The first of these is compulsory reduced-calorie diet. It can be any, as long as daily you created an energy deficit. He is to spend more calories than you consume. Because of this the body will get required energy from its own reserves. Besides the caloric content it is important to observe a number of simple rules:

  • to reduce intake to 1500-2000 calories, and serving size to 200-250 g;
  • eat 4-5 times a day, observing the intervals between meals 3-4 hours;
  • to stop snacking while watching TV or in front of the computer;
  • not restrict food after 6 hours – the right to eat a late dinner 3-4 hours before sleep;
  • replace all simple carbohydrates complex, Zn. not apply sweets, and cereals;
  • daily include in your diet fresh fruits and vegetables;
  • cook foods using the stewing, boiling, roasting, or steaming;
  • not to abandon your favorite sweets, just eat them in small quantities and preferably in the morning;
  • use the right spices, such as ginger, cinnamon, red pepper, turmeric and mustard.
weight loss of 10 kg diet

Proper diet, minus 10 pounds in a month

The rules above are suitable for this type of diet, as proper nutrition. Although this method often believe even a way of life, because it is possible to adhere to the principles of any amount of time. The basis is a balanced diet with the necessary human quantity of protein and carbohydrates. The diet does not exclude foods and sweets, but they should be useful, for example, marshmallows, cheesecake, marmalade or plain cheesecake. Main meals good nutrition is also useful and no less delicious. Detailed menu and further you can see.

Menu

The main principle of a diet of proper nutrition is a must for Breakfast. His absence and makes you overeat in the evening. In the morning and you can eat something sweet. Lunch should include a portion of carbohydrates and protein, and dinner is only protein. Sample menu based on these principles it is possible to make so:

  • Breakfast – rice with a slice of bread, a small fruit, green salad and tea with lemon;
  • snack – yogurt, serving of cottage cheese, fruit;
  • lunch – lean fish with vegetable salad, 2 toast, mineral water without gas;
  • afternoon tea – handful of nuts or dried fruit;
  • dinner – steamed vegetables with a chop for a couple, slice of bread, water or tea with lemon.

Effective diet for weight loss 10 kg

Although proper diet and gives good results, many people still choose diets "lose 10 pounds in a month". There are several effective techniques. The toughest option – Express-diets that limit intake to one or two products. The weight loss they achieved more at the expense of water loss. Good reviews enjoys protein diet, where you can quickly lose weight, because protein is a natural fat incinerator. Excellent results have vegan technique with the restriction in the diet is meat, and a predominance of plant foods.

Mono -

The category of highly effective diets include kefir. To lose weight it will not a month, but only 10 days. One of them should be fasting when the day is impossible to eat anything at all, and only drink water. The basis in the remaining days becomes kefir with a fat content no higher than 2.5%. Every day it has added a certain kind of products:

  • 1 – 400 g low-fat cottage cheese;
  • 2 – 500 g boiled chicken fillet;
  • 3 to 500 g of fruits;
  • 4 – 500 g of fresh vegetables;
  • 5 – fasting day;
  • 6-10 days – all days of any of the diets the first 4 days.
weight loss of 10 kg food

Vegetarian

The main difference is the lack of meat. Prohibited foods include: coffee, alcohol and seasoning in the form of pepper. The daily menu may consist of the following products and dishes:

  • boiled buckwheat or rice;
  • oatmeal on the water;
  • steamed or grilled or steamed vegetables;
  • rye bread;
  • boiled eggs;
  • olive oil;
  • mushrooms;
  • low-fat yogurt, milk and cottage cheese;
  • unsweetened fruit.

Protein

Another great option is protein diet. In addition, it helps to keep muscles toned. The basic principle is the almost complete restriction of carbohydrates. Replace them with protein. It is recommended to combine a diet with exercise for the entire month. This will help to form the terrain of the body. Sample menu for the month:

  • Breakfast – milk or any other dairy drink;
  • snack – 150 g rice porridge;
  • lunch – lean meat with veggie meats or a bowl of soup on low-fat broth;
  • snack – cottage cheese with natural yogurt;
  • dinner – 2 boiled eggs, a serving of fish;
  • before sleep – a glass of freshly squeezed orange or Apple juice.

Diet plan for 10 kg

Other than making diet plan for a month for a more effective weight loss it is recommended to develop the training system. It will depend on whether you're at home or visit a gym. The plan for a month women should focus on cardio, which along with diet helps to more efficiently burn fat. Men are more suitable for serious weight training, which helps build muscle. Choosing exercises, one should keep in mind their complexity, especially if you are a novice athlete.

At home

Even at home, you can effectively deal with if you only take a couple of dumbbells and weights. The beginning of a workout is a workout, for example cardio or a few simple exercises – squats and pushups. At the end of sessions it is recommended to perform a set of exercises in the form of extensions to proper formation of muscles. A core set might include the following exercises that are performed in 3 sets of 8-10 reps:

  • lunges with dumbbells;
  • twisting;
  • push-UPS;
  • plank for 30-60 seconds;
  • squats, including plie;
  • the rise of the pelvis in the supine position;
  • the rise of the legs;
  • "scissors" or "Bicycle".
weight loss of 10 kg in the gym

In the gym

Guidelines for training classes at the gym remain the same. As a cardio-load, it is recommended to use a treadmill, exercise bike, ellipsoid. A basic set of exercises can be as follows:

  • bench press bar;
  • the layout of dumbbells lying down;
  • squats with a barbell on the shoulders;
  • the leg extension in the simulator;
  • distributing of hands with dumbbells while standing;
  • lifting on socks in the simulator;
  • twisting;
  • hyperextension.

Adipem ardens training lose 10 pounds in a month

More efficient in relation to fat-burning are considered as interval and circuit training. They have higher intensity. Specifically, interval training is an alternating for 4 minutes complexes with 20 seconds of exercise and 10 seconds of rest. For these classes, you can choose any exercises depending on the problem areas. Suited squats, lunges, squats, curl to press, etc. circuit training is a continuous fulfillment of a number of exercises, for example:

  • squats;
  • push-UPS;
  • jumping "starfish";
  • any exercise for the press;
  • leg swings;
  • attacks;
  • the exercise "Bicycle".