How to lose 10 kg at home in a month: diet and exercise program
Having a pair of dumbbells and a rope you can lose 10 kg per month at home.
Diet shakes and supplements will not give such an effect, only self-work is important: training, nutrition and body care.
Observing some rules, quickly achieving the desired result is real, but you need to take into account the individual characteristics of the body.
How to lose weight per month by 10 kg?
The absence of problems with hormones is the key to harmony. Consultation in the clinic is necessary if the weight has increased sharply and does not decrease, or if it exceeds the norm by 15 or more kilograms.
The doctor will tell you how to lose weight by 10 kg per month and not harm your health, give recommendations.
When hormonal analysis does not give bad results, it is enough to follow the general rules.
Weight loss depends on many factors that need to be considered:
Age. Up to 35-40 years, extra pounds go faster.
Willpower. Significant changes will be achieved if certain rules of healthy lifestyle, nutrition and regular exercise are observed.
Body mass. With an initially large amount of fat, it is more difficult to obtain the desired effect.
Floor. In men, weight loss is faster due to physiological characteristics.
Experience. People who previously achieved results can correctly calculate strength.
Anyone who makes an effort can lose a small amount of fat, but reaching the 10 kg bar is more difficult.
To change the shape in 30 days, you need to follow three “whales”:
individually selected daily routine;
sports and power loads;
the use of natural, low-calorie foods.
The body is restored and healthy weight loss occurs due to regular physical activity.
Significantly more difficult task than weight loss is its retention. To alleviate it, in consultation with a nutritionist or doctor, you can resort to taking drugs that reduce appetite. So, for example, taking a modern combination drug of central action Goldline Plus for 6 months, allows not only to reduce body weight, but also to form the right eating habits, to maintain the result in the future.
Thanks to the substance sibutramine, which is part of the drug, the feeling of fullness is accelerated and the amount of food eaten is reduced by 20%, and caloric intake by 25%. In addition, Goldline Plus enhances thermogenesis (heat production by the body), due to which about 100 kcal is additionally burned per day. To achieve the effect, it is necessary to take the drug in the dosage and duration of the course, which the doctor will prescribe and, of course, do not forget about the diet and physical activity.
Ways to quickly lose weight
The most effective methods that you can use to lose weight by 10 kg per month at home:
Losing weight per month by 10 kg is a result that is almost impossible to achieve without the use of emergency measures (increasing the load and completely changing the diet).
How to remove excess 10 kg without diets
A person who wants to lose 10 kg per month at home should understand that a strict diet is not the key to success .
The weight loss that occurs when sitting on the same kefir will not be stable.
The right menu for the day includes chicken or other lean meat, bananas, apples, cereals, light soups. No need to go on a diet, healthy foods are introduced into the diet, and all fatty and floury foods are removed.
Mandatory item - physical activity.
The rules of a balanced diet:
A day they drink water or another liquid: tea, herbal infusions - about 2 liters.
Vegetables - 50% of the diet.
Buckwheat, long-cooking oatmeal, boiled meat and fish are the main components of the menu.
For permanent weight loss, it is important to ensure regular fitness, hiking. You can include jogging and yoga classes in the program.
Do not stand on the scales every day. The result will appear only after a while, but the volumes will begin to leave almost immediately. Instead of weighing, you can track progress by taking measurements of body volumes: arms, legs, hips, and waist.
Proper nutrition: minus 10 kg per month
A diet for weight loss of 10 kg per month at home should be varied. It is recommended to eat at least one fruit and vegetable per day.
It is important to drink at least 1.8 liters of water daily - this includes herbal teas, natural juices and occasionally coffee.
Food is consumed at the same time:
breakfast: 07.00 - 10.00;
lunch: 12.00 - 14.00;
dinner: 17.00 - 20.00.
An example of proper nutrition, on the basis of which you can create a daily menu:
Oatmeal porridge - 2 tbsp. l
Kefir or tea
2 tbsp. l muesli.
A cup of coffee without milk or herbal tea
Millet porridge in milk with a banana.
Fruit smoothie: milk, banana, frozen berries
Apple or pear
Cheesecakes with sour cream on oatmeal
Rye bread with liver pate.
Vegetable salad - 150 g
Salad of cabbage, carrots and beets.
Steamed Chicken or Beef - 100 g.
Whole Grain Bread - Slice
Beans - 100 g.
Chicken Breast (Braised) - 150 g
Any fruit to taste
Orange or grapefruit
A glass of skim yogurt
Rice - 50 g.
Vegetables - 100 g
Salad of green and red vegetables
Braised turkey with zucchini (without butter)
Drinking nonfat yogurt
Kefir - 1 cup
Sour milk drink
The diet in the example is suitable for regular nutrition, without diets.
How to choose the right products:
Flour - only oatmeal or whole grain.
Oatmeal labeling "long cooking".
Whole grain pasta.
For lunch and dinner for a side dish: buckwheat, bulgur, millet porridge, brown rice.
Food should not be greasy, fried, and vegetables fill half of the dish.
How many calories do you need per day?
Many eat right, do not get a positive result . It’s important not just to make the right diet, but to accurately calculate how many calories you consume per day.
Fat, protein, carbohydrate - the main elements necessary for the body. Proper nutrition implies their inclusion in the diet.
If the weight is a long time and you can’t lose weight by 10 kilograms per month, then there is an excess of some substances and a lack of others. You can determine the daily BJU indicator individually, using the online calculator.
The option of proper nutrition for one day (calories - 1470):
Snack: smoothie - a glass of milk, cottage cheese, banana, blueberries.
Dinner: fried chicken, green beans.
For proper nutrition, homemade dishes made from natural, fresh products are suitable.
What can and cannot eat?
The first thing that experts advise for those who want to lose 10 kg per month at home is the separation of products into useful and harmful.
sweet water - duchess pear, lemonade, soda;
fatty dishes fried with butter;
white bread, pastry;
sugar, cakes, pastries;
juice in boxes;
With the exclusion of these products from the diet, a healthy change in body weight is ensured.
Junk food is replaced by the following products:
fruits (bananas, oranges, pears, apples);
stewed and boiled vegetables;
whole wheat bread;
meat and fish.
Each product has energy value, and the calorie entering the body gives energy, but also contributes to weight gain if the energy received is excessive and not expended.
What eating habits will help you lose weight?
By following a few simple rules, you can achieve significant weight loss:
Set the daily calorie intake for energy deficiency (up to 2000 kcal).
To eat in small portions - 250 grams, several times a day.
Eat at certain hours of the day.
For a snack, use low-calorie foods: fruit chips, pears.
Replace simple carbohydrates with complex carbohydrates (quick cooked pasta with whole grains).
Use spices: turmeric, cinnamon and red pepper.
Prepare a dish taking into account its fullness with proteins, carbohydrates and fats.
An important rule: the selection of workouts, menus and types of activity should be carried out individually, taking into account the initial weight, characteristics of the body. It is important to maintain health.
Recovery and rest is an important point. If the body receives tremendous loads and does not rest, stress occurs, in which the adrenal gland increases the hormone cortisol.
The opposite effect occurs - cortisol blocks the breakdown of fatty tissues, and weight loss does not occur.
Types of home restoration available to everyone:
An eight-hour dream.
Relaxing treatments include a warm bath with oils, sea salt, massage or self-massage.
Training on a schedule is a maximum of 6 days a week, one day off must be mandatory. The optimal schedule is every other day.
Long walks in the fresh air. The recommended number of steps per day is 10,000.
The time for which you can notice the minimum result is a week.
Workout plan at home and in the gym
Observing the diet, loads and healthy lifestyle rules, in 30 days you can get the result and lose weight at home by 10 kg. Classes in the hall are not a prerequisite.
Training at home is no less effective if you use equipment: dumbbells, weights, jump rope.
Home Workout Plan:
Warm up. Squats and push-ups - 25 times each exercise.
Twisting - 3 sets, 10 reps.
The bar is 30 seconds for beginners or 60 seconds for followers.
Exercise “scissors” or “bicycle” - 10 times. 3 approaches recommended.
Lunges on the spot - 3 sets, 10 reps.
A set of exercises for the hall:
Dumbbell divorce standing and lying - 3 sets, 10 reps.
Barbell bench press.
Leg extension on the simulator.
Without cardio loading, a positive effect is not possible. The program includes treadmill or ellipsoid exercises.
Fast and effective weight loss at home or in the gym at 10 kg per month is possible as a result of daily work on yourself.
Fat Burning Workout minus 10 kg per month
Fat burning exercises must be included in the program to lose extra pounds. Active walking or jumping on the spot alone will not produce the expected effect.
Fat burners differ from regular workouts in high intensity. They can be interval and circular.
Interval training program:
Each exercise is repeated 4 times, observing the action / rest mode.
In a circular training, approaches are performed one after another. The average time is 20-25 minutes.
Crossfit training example - 5 times, 5 repetitions:
It is recommended to complete this program every other day. Be sure to take time to restore the body.
You can reduce weight by ten kg, doing both in the hall and at home. But just training, even active ones, will not be enough. Additionally, body care is required - a visit to the bath or sauna, as well as eating only healthy food.
Useful daily long walks at a distance of at least 10 kilometers. It is important to find your own way and keep systematic without missing a single day.