How to lose weight in a month 10 kg: what to do if you want to lose weight quickly at home menu
Many people believe that to lose weight fast for 10 or more pounds is impossible if not to accept special preparations not to go to the gym. Actually to lose 10 kgs in a month can be in the home, for this you need to eat right and most importantly – really want to lose weight.
Is it possible to lose 10 kg in a month?
Before you start to lose weight and reach your right menu, you need to find out whether you have excess weight. There are special services for the body mass index that will help you figure out whether you need to lose weight, or excess weight is just a figment of your imagination and the embodiment of the complexes.
If you really want to lose weight, even at home, following simple rules, you will get rid of 3 kg per week and from 10 kg per month, respectively. But the desire to lose weight should not go beyond, you cannot ignore the rules and expose their health to danger.
Ways to fast weight loss should be selected taking into account individual differences and be harmful to you. To lose weight quickly and safely, we need to do so:
- find out the reason of excess weight;
- eliminate it, if possible, and make a plan for weight loss 10 kg per month;
- revise your diet;
- exercise even at home.
Remember that the fullness may not be the only consequence of overeating and a sedentary lifestyle, sometimes it can provoke the following factors:
- the metabolic disorders;
- hormonal failure.
Despite the fact that the above reasons it is difficult to fight, you can exclude their subsequent impact on weight gain.
The stages of weight loss of 10 kg
Regardless of the reason for the additional weight, you need to develop a strategy of getting rid of him. The main thing is to really want to lose weight and work hard on it. In any case, don’t listen to anyone who promises you a quick weight loss of 10 pounds in a month without any extra effort and without dieting by some pills.
Naturally, there are drugs that help you lose weight, but they, like starvation, can subsequently have a negative impact on your condition. So do not think of easy ways to lose weight fast and easy on 10 kg within one month.
The stages of weight loss should be the following:
- consultation with a doctor;
- diet and sports loads in the home and not only;
- phased training the body to weight loss;
- compliance with all conditions, including diet and exercises;
- out of the diet;
- store the result.
This progressive scheme is necessary then to not only lose weight in a month 10 kg and more, but to retain such indicators in the future and have no health problems. Because often rapid weight loss methods effect in the form of a strong stress and diseases.
Rules and tips for weight loss of 10 kg
You may help to lose weight 10 kg or more during one or more months simple rules, if you will be difficult to follow a complicated diet, to count calories and study the composition of the products. Below, we offer you to familiarize yourself with them:
- do not eat flour products. If you cannot stop eating bread, choose black or cereal, and pastries try changing the fruits;
- avoid sugar in tea or coffee put a substitute for this product;
- keep the consumption of fatty, fried and spicy foods to a minimum, if you can’t entirely abandon it. Meat and fish cook for a couple or bake;
- to be precise, tight, and easily eat at least 2 hours before bedtime;
- carbohydrates in the form of pasta, nuts, breads and eat oatmeal in the morning and afternoon, and evening meals, choose protein – eggs, chicken, cheese or fish. Mixing them is not recommended;
- discard juice, sugar and carbonated drinks.
As you can see, everything is quite simple, these simple rules will not only lose weight but also to improve the General state and condition of the skin. Even if you diversify menu, with the gradual weight loss you get used to its weight and will not recover.
Should you really want to lose weight. And of course, even at home find time to exercise.
Types of diets and exercise
To lose 10 kg and more per month. The most effective diets are:
- buckwheat diet;
- Apple fasting days;
- unloading on yogurt;
- unloading grapefruit.
Ten-day diet is very useful only when you are pre-prepared for it. Proactively reduce the number of products in his diet, slowly give up flour and meat. And to return to a normal diet after a diet, too, should gradually, otherwise you will quickly gain weight again. Calculate your diet for a month before it start.
Also do not forget about exercise. At home you can perform are:
- 15 minutes of cardio in the morning;
- to 20 sit-UPS;
- turn the body on the sides for 15 times;
- lean in different directions for 15 times;
- rotate the pelvis;
- download press 15 to 30 times;
- walk in place for 2 minutes.
What you need to remember when dieting?
To lose weight at 10 kg per month need to not only follow a diet and know the basic rules, keep in mind certain rules in order not to gain weight.
For example, there are a number of foods that contribute to obesity:
- burgers and fries, and other food with fast carbohydrates.
All these foods are digested quickly, but do not suppress hunger. And at its worst when carbohydrates are eaten along with fats, such as cakes with butter creams.
For weight loss per month per 10 kg and more it is best to eat proteins with carbohydrates (for example, chicken with vegetables), and fats to minimize.
Some recommendations for quick weight loss:
- do not eat after 19 hours;
- fruits in the second half of the day can increase the amount of sugar in the blood;
- strictly adhere to composed diets;
- exercise regularly.
To prevent overeating, do not go later than 23 hours, but if the evening hunger you are not able to endure, for a couple of hours before bedtime can afford the following:
- some fish;
- low-fat cottage cheese.
If you do not eat at night, then you will lose weight overnight, as this is the time of day somatropin produced hormone which helps to grow children and adults to lose weight. And it also helps in the fight against hunger, thanks to him we are not hungry when you sleep. And because he is not always hungry in the morning.
It is also not recommended to eat too, since a large amount of food can stretch the stomach wall, and it contributes to obesity and poor condition.
Menu for weight loss
On the Internet you can find a large number of menus for quick and strict diets that help to lose 10 kg and above per month and even less. However, they can be dangerous, what is often say nutritionists. Suffer the body, skin, internal organs, hair and legs. Lose weight – excreted liquid, but fatty deposits sometimes remain.
How can that be? First of all, respect the day, do not cram the night, eat when you can’t drink a lot, take vitamins and do not be nervous.
If we talk about diet menu that will help lose weight fast 10 kg, the most popular is based on vegetable salads. So, you can make a salad from any vegetables, tucking them in olive or linseed oil or lemon juice.
Diet is to to any dish, add 4 tablespoons of salad. Because of this you will lose weight at 10 kg.
The other diet involves the consumption of meals with no restrictions, with the exception of carbohydrate, that is sweet. Craving for this product with time goes away. It is assumed in a large number of calcium, lactose and protein. But the fats you need to stop to consume within 2 weeks to maintain muscle mass. The menu for the month will look like this:
- in the first week eat fresh vegetables, sour apples, hard-boiled eggs (1 piece per week), yoghurt;
- in the second week, add fish and meat;
- third, limit the consumption of dairy products;
- in the fourth week allowed meat, cheese, vegetables , egg, drink green tea and mineral water.
For all the time drink plenty of pure water. Exercise at home or go to the gym or go to aerobics.
As you can see, to lose 10 pounds in a month is possible if strongly to want and to exert maximum effort. And if you eat right and lead an appropriate lifestyle, you will succeed.