The issue of weight loss has received the most attention in recent times, both among young girls and older women. But it is the girls who are often worried about their appearance and cannot gain extra pounds, so they are looking for ways to lose 10 kg a day with exercises and diets. Why exactly 10 kg? This weight is approximate, since for each kilogram of excess weight you need to get rid of is completely individual. However, the most commonly searched question on the Internet is still "How to lose 10 kg? Exercise and diet", so we will talk about that later.
In fact, there are quite a few ways to lose weight. This includes not only diet and exercise, but also proper nutrition in general and various cosmetic procedures (wraps, massages, baths), not to mention teas andHerbal preparations for weight loss. But everyone knows that it is a general method to solve the problem of how to lose weight 10 kg with exercises in 1 month that will give the most obvious effect.
Special weight loss training systems developed by fitness experts allow you to effectively lose 10 kg with exercise in 2 weeks or earlier, only if you strictly follow a dietdrinking and certain levels of physical activity. With their help, you will not only be able to bring your weight back to normal, but you will also be able to strengthen almost all muscle groups.
For all those who want to lose 10 kg with exercises for 2 weeks or up to a month, we present a particularly effective home workout set.
How to lose 10 kg in a month with exercise?
As we have learned, only an integrated approach to weight loss can bring about the desired results. Therefore, when performing weight loss exercises, do not forget to eat well and drink enough 2-3 liters of water. Regular physical activity should be mandatory. To do this, you can sign up for swimming, gymnastics, aerobics, dance, Pilates, or running.
And if you want to consolidate the results, use the following set of exercises to lose 10 kg. Consider exercises for the most problematic body areas:
- Starting position - stand on your hands (as in push-ups), while your back is straight and not sagging, while drawing your stomach in. Bend one leg at the knee and direct it toward 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 raise your legs to a 90-degree angle to your body without bending your knees. Then do 10 circular motions with it and switch legs. Keep your back straight at all times.
- Stand on the side of the chair, hold with your hands, and perform 20 rotations with each leg to the side, completing 3 sets. To increase the load, do not hold onto the seat with your hands.
- Lie on the floor and rhythmically raise your butt up and down at least 20 times for 3 sets. Then, roll onto your side and do a 30-fold rotation with each leg up and down in front, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your arms, gripping the castle. Perform rhythmic inclines, first in one direction, then in the other, and then return to the starting position. You will feel how your abs and abs are stretched, which will help you gradually reduce the sagging of the sides.
- Place your feet close together and swing your leg, first, then the other. At the same time, always stand straight, do not tilt your back. If this exercise is difficult for you, you can put your hands behind the back of the chair. Do about 15 rotations with each leg for 3 sets.
But in order for the exercises to bring maximum results when losing weight, it is necessary to strictly follow the correct diet, here we will talk about how to lose weight 10 kg with a diet. Also, don't forget to exercise.
How to lose weight 10 kg or more with the help of diet and regular exercises?
Performing the above weight loss exercises, you should determine for yourself a suitable diet. It can be represented by specially designed diets, as well as diets based on the rules of a healthy diet with certain restrictions.
Even if you are not a fan of diets, remember that in order to lose weight effectively, you must definitely give up alcohol, foods that are high in fat, sweet and starchy, not including food. fast, fast carbohydrates and saturated fats. Replace foods that are bad for your body with fresh vegetables, fruits and whole grains, and drink as much water as possible. Reduce your daily food intake: this way you can reduce the amount of food you eat. In addition, soon your stomach will decrease in volume, and the feeling of hunger will no longer bother you as 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 from 10 kg or more with the help of diet, then use the following methods:
- A strict diet based on fat-free kefir and buckwheat. It is designed for 1 week, if desired can be extended or repeated after a while.
- Diet based on celery soup. This is one of the easiest dishes, as this soup can be eaten in any quantity whenever you feel hungry without worrying about shape. 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 bell peppers, and 2 tomatoes orketchup.
- Rigid diets are based on intermittent fasting. This diet will help you lose 10 kg in just a week, but it can have many contraindications, so think twice before risking your health in the name of weight loss. Replace the days when you only drink mineral water with days when you drink a liter of milk. On one of the weekdays, you can eat vegetable or fruit salad, and on the weekend - a boiled egg, meat or 100 grams of fresh fat-free cottage cheese with kefir.