The problem of weight loss is the most relevant in recent times, both among girls and among older women. But it is girls who are most concerned about their appearance and the absence of extra pounds, so they are looking for ways every day to lose 10 kg with exercise and diet. Why exactly 10 kg? This weight is approximate, because for each the number of pounds of excess weight you need to get rid of is purely individual. But still, the most popular search query on the Internet remains "How to lose weight by 10 kg? Exercise and diet", so we'll talk about that later.
In fact, there are a few ways to lose weight. This includes not only diet and exercise, but also proper nutrition in general and various aesthetic 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 exercises in 2 weeks or earlier, only if you strictly adhere to a certain diet and physical activity level. With their help, you will not only be able to bring your weight back to normal, but also increase almost every muscle group.
For everyone who wants to lose weight by 10 kg with exercises in 2 weeks or a maximum of a month, we present a special set of effective exercises at home.
How to lose 10 kg in a month with exercises?
As we have already discovered, only an integrated approach to the weight loss issue can give the expected results. So when doing weight loss exercises, be sure 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 pool, fitness, aerobics, dancing, 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 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 in. 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 your knee. After that, make 10 circular movements with it and switch legs. Keep your back straight at all times.
- Stand on your side on the chair, holding it with your hand, and do 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 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 out, keeping it parallel to the floor.
- Place your feet shoulder-width apart and lift your hands, pinning them to the castle. Make gentle leans, first in one direction, then the other, then return to the starting position. You should feel how your obliques and abs are stretched, which will gradually relieve you of saggy sides.
- Place your legs close together and swing your legs, first one, then the other. At the same time, always keep straight, without bending your back. If this exercise is difficult for you, you can hold your hand behind the back of a chair. Perform about 15 swings with each leg in 3 sets.
But in order for exercises to give the maximum result when losing weight, it is necessary to strictly adhere to the correct diet; therefore, we will talk more about how to lose weight by 10 kg using diets. Also, don't forget to exercise.
How to lose weight by 10 kg or more with the help of regular diet and exercise?
Carrying out 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 dieter, remember that in order to lose weight effectively, you should definitely give up alcohol, fatty, sweet and starchy foods, excluding fast foods, fast carbs and saturated fats. Replace foods that are harmful to your figure with fresh vegetables, fruits and cereals, and also drink as much water as possible. Reduce Your Portion Daily: This way you can reduce your food intake. Also, soon your stomach will noticeably decrease in volume, and the feeling of hunger will no longer bother 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 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 Diet. It is one of the easiest, because this soup can be consumed in any quantity each time 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 peppers and 2 tomatoes or tomato paste.
- 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 carefully before risking your health in the name of weight loss. Alternate days when you only drink 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.