How to lose 10 kg per month at home

The quick acquisition of a wasp waist is a dream for most of the female population ahead of the holiday season. Athletes are preoccupied with their weight as they prepare for serious competition.

The actual amount that can be dropped in a month is around 10 kg. However, if we talk about any methods of losing weight that are harmless to health, one cannot count on such a figure.

How many kg can you lose in a month without harming your health?

If you do not expose the body to stress, then with the right approach, a person should lose no more than one kilogram per week.

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How to lose 10 kg in a month?

For whom is the risk of rapid weight loss justified? Nutritionists agree that for patients who have excessive excess body weight, and in fact, obesity, this method of losing weight is acceptable.

Regime, nutrition, sports

First you have to subordinate life to new rules:

• Take food strictly by the hour.
• Find a power plan that you can handle.
• In order not to think about food, you need to occupy your thoughts with an interesting hobby.
• Develop an exercise regimen.
• Weight control weekly.
• It is necessary to believe in the possibility of a positive result.

  

Changing your eating habits

To lose 10 kilograms in a month, you need to radically change your eating habits. Regardless of the chosen program, within a week, or even a month, you will have to change the established canons of nutrition.

What foods are banned?

You need to prepare yourself for the fact that some familiar food will be excluded from the daily menu. Most techniques prescribe the refusal of:

• sweets;
• fatty foods;
• smoked meats and pickles;
• cereals and vegetables with a high content of gluten and starch;
• mayonnaise and other sauces, ketchup;
• alcoholic and carbonated drinks.

The principles of good nutrition for weight loss

The main credo of proper nutrition during a diet is not to overeat too much at a time. All weight loss programs recommend splitting the food you eat into equal parts.

Learn to use calorie tables. You will need this to compose the menu yourself. Eat fresh vegetables and fruits, and drink plenty of water.

We compose the menu for the day ourselves

Choosing a specific diet as a basis is not enough. Being at home, it is easy to make up for the lack of prescribed products by going to the store.

But if lunch is planned in a cafe or canteen, then the choice is already limited. To quickly navigate the calorie grid, you need to take care of your daily diet in advance.A list of meals is compiled for the whole day, taking into account what may be in the working canteen.

Choosing a diet

It is impossible to count all the diets that are offered today to those in need of losing weight. Change your body by 10 kg. for a month you can try with the following diets.

"Minus 60"

This is the author's diet of the Russian woman Katerina Merimanova, tried on her own experience and giving excellent results. The process is designed for a long time. The number of food restrictions is minimal. You will have to exclude only milk chocolate, dessert wine and semolina.

Basic dietary rules:

• Acceptance of products, during the day, divided into equal portions.
• Eliminate nighttime snacks.
• Reduce the amount of potatoes, pasta, sugar in the diet.
• Eat potatoes, pasta, sugar only in the morning.
• Take desserts for breakfast so that extra calories can be burned during the day.
• Gradualness in everything. For example: reduce the amount of sugar in tea from three to two tablespoons, then to one. The habit of eating before bed, gradually shift one hour at a time until six in the evening.
• Add fruit to meals, not snack on them.
• Drink no more than two liters of fluid a day.
• Do not eat bread and meat products at the same time.
• Make dinner low in calories. Either vegetable or meat, add only fruit dressings.
• The maximum number of meals is four (lunch is allowed).

"5 parts"

At the beginning of the 20th century, Dr. Pevzner invented fifteen dietary "tables" for his patients. Depending on the disease that his patients suffered, he selected the menu necessary for recovery.

The main principle of this menu is based on five meals a day.

With such a fractional diet, the load on the liver and biliary system is minimal. The excretion of bile and the accumulation of important polysaccharides are stimulated. The level of cholesterol and fat metabolism are normalized.

The menu of this table assumes exclusively boiled, baked, less often stewed food.

• Any dairy products with low to medium fat content.
• Low-fat fish.
• Any lean meat.
• Vegetable oils. Animal oil in a limited amount - once a day for a morning sandwich or as an additive to porridge.
• Any cereals.
• Eggs in different types.
• All vegetables.
• The fruit is neither sour nor too sweet.
• Drinks: milk coffee, green tea, black tea, fruit and vegetable juices, low in sugar.

Exceptions from the menu will affect:

• All fried, smoked, fatty and canned foods.
• Soups based on meat broths are excluded.
• Legumes.
• Hot spices.
• Cold food and drinks.
• Puff pastry. Limit butter.
• Limit chocolate and sugar.

Japanese diet

In the land of the "rising sun" you rarely see obese people. It is a slender nation. In ancient times, due to their isolation and climatic conditions on the Japanese islands, they ate vegetables, fruits, cereals, and they ate poultry and seafood from protein foods.

There is practically no fat in such a diet, it is low in calories.

But, it is rich in vitamins and fiber, protein and minerals. Now, of course, culinary trends from other countries have penetrated the country, but the traditions in Japan are very strong.

This program is good in that it gives instructions to the performer for a specific two-week period. However, you need to be prepared for a very tight schedule:

• Eat only three times a day, not allowing snacks.
• Salt and other spices should not be added to food.
• They rise from the table with a feeling of slight hunger.
• Give up meat. You can saturate the body with proteins at the expense of chicken, eggs, sea and dairy products.
• Drink plenty of clean water. Possibly not sweet coffee and green tea.
• You can use vegetable oil, any fruits and vegetables.
• For bread products, crackers or dried bread are recommended, preferably rye.

The Japanese technique allows you to lose up to eight kilograms.At the same time, due to its extreme nature, nutritionists do not recommend resorting to it more than twice a year.

Diet "according to Bormental"

Self-control is the main tenet of this diet. Nutritionists recommend that you print a table of food calories and attach it to the refrigerator.... Write down the foods eaten in a notebook every day and calculate the calorie content.

The number of calories should not go beyond 1000 at the bottom and 1200 at the top. Restrictions apply to fatty foods, baked goods and alcohol.

Low carb diet

The American diet seeks to limit carbohydrate intake. The principle is that, without having received additional carbohydrates, the body looks for an additional source of energy in fat reserves.

The largest amount of carbohydrates is found in potatoes, sweets, white rice, smoked meats, bananas, grapes, any baked goods and alcohol. For the duration of the diet, these foods must be excluded.

It is recommended to focus on protein foods: meat, eggs, dairy products, nuts, vegetables, mushrooms.

Hollywood Diet

Public people have to carefully monitor their appearance. Restoring their visual appeal, artists go for any restrictions. And they lose 10 kg in a month, no matter how difficult it is.

The duration of the course of the Hollywood diet is scheduled for either seven or fourteen days. They eat 2 times a day at lunchtime and in the evening. Vegetable snacks are possible. Excluded from the diet:

• any salty and sweet dishes;
• flour and cereal products;
• alcohol;
• fruits, vegetables, which contain a large amount of starchy substances;
• any oils;
• smoked, fried.

The dieter should drink at least 1.5 liters of water, green tea and coffee.

All protein products are prepared by stewing, boiling or baking.

Acting diet

The diet of the actors helps to quickly lose a couple or three kilograms. The minimum course is four days:

1. unsalted tomato juice and boiled rice in unlimited quantities;
2. curd, cheese products and dairy products;
3. lean meat with green tea;
4. orange juice or dry wine.

Ducan's diet

Oat bran is the cornerstone of Dr. Ducan's French diet. At the beginning of the process, he suggests calculating the optimal weight to strive for. Height is minus 100 for men and minus 110 for women.

The diet is divided into 4 stages, of individual duration:

• the first stage - they eat exclusively food rich in protein;
• second stage - vegetables are added;
• the third stage - the gradual introduction of cheeses, sweets, pasta and cereals;
• the fourth stage - there are no dietary restrictions. But, one of the seven days to do protein.

As a snack, you can steam 2.5 tablespoons of bran. This will get rid of the feeling of severe hunger.

Mono diets

Such a diet prescribes the use of one, sometimes two, types of foods. Water, green tea can be drunk in unlimited quantities.

Examples of such diets:

1. 1.5 liters of 1% kefir are divided into several doses, eating an apple.
2. unlimited amount of buckwheat cooked in water.
3. a glass of boiled rice is divided into several receptions. You can eat apples or drink apple juice.

   

Usually they sit on such diets from three to five days. During this time, the body gets rid of the accumulated slagging. Lost up to four kilograms.

Losing weight with activated carbon

A person sitting on this diet will need to take up to 10 tablets of adsorbent. Its main action is aimed at drawing out harmful substances from the body. This diet is followed for 5 or 10 days.

There are programs that offer to take the sorbent only at night or once a day on an empty stomach. The number of tablets in each type of charcoal technique is individual.

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Healthy Weight Loss Menu Option or Systemic Diet

Wondering how to lose 10 kg in a month? It may be worth turning to a "systemic" diet. The diet is scheduled for 28 days.

1. They eat small portions up to five times a day.
2. Breakfast is the most important meal of the day.
3. Dinner should contain the least amount of food.
4. For every day of the week, a new kind of food.

Sample menu for 1 week:

1. The first 2 weeks they eat the same for breakfast. It should be full of proteins and carbohydrates: a couple of chicken eggs and a small orange.
2. You can dine in the first week:
   • any fruit, but one type for example, sweet melon (Monday and Thursday);
   • chicken meat;
   • cheese with tomato and a slice of toasted bread;
   • boiled vegetables and a couple of eggs;
   • any one fruit (for example, red apples);
   • and on the last day of the week: boiled chicken with tomato, boiled carrots and potatoes, grapefruit.
3. You can have dinner during the first week:
   • boiled meat dishes (Monday and Wednesday);
   • a couple of boiled eggs, a slice of rye bread, a cucumber snack, an orange;
   • fried beef and cucumber salad (Thursday and Saturday);
   • fried flounder, stewed vegetables, green apple;
   • and on the last day of the first week: boiled vegetables (excluding potatoes).

Sample menu for the next seven days:

1. The breakfast is the same.
2. Food for lunch:
   • in the first three days: fried beef with tomato-cucumber snack;
   • low-fat cheese, a couple of eggs and boiled carrots;
   • boiled fish;
   • fried meat, tomato and grapefruit;

and ends the week: fried chicken, stewed carrots, tomatoes and grapefruit.

3. Dinners:
   • the first three days: a couple of boiled eggs and an orange;
   • Thursday, Friday: boiled eggs;
   • fruit slices;
   • Sunday: grilled chicken, stewed carrots, tomatoes and an orange.

     

3 week:

• day one: they eat as many different fruits as they want;
• in the second: how many vegetable dishes you want, excluding potatoes;
• on Wednesday, repeat the diet of the first day, adding boiled vegetables to the fruits;
• fourth: stewed broccoli, lettuce with the addition of cabbage are prepared for fried flounder;
• fifth: boiled beef with broccoli stew;
• and on weekends: green apples.

In the past seven days, they eat at any time, but strictly observe the amount of products from the list:

• Day one: boiled chicken 400 grams, three small tomatoes, four green cucumbers, a jar, canned tuna, a slice of bread, citrus;
• second day: 200 grams of fried beef, three small tomatoes, four green cucumbers, a slice, a small slice of melon;
• third: 20 grams of cottage cheese, a saucer of boiled vegetable snacks, two small tomatoes and fresh cucumbers, a slice, citrus;
• fourth: half boiled chicken, three small tomatoes, fresh cucumber, slice, medium citrus, green apple;
• fifth: two boiled eggs, a bunch of lettuce, three small tomatoes, a medium orange;
• day six: a kilogram of white chicken meat, 125 grams of low-fat cheese, 2 small tomatoes and the same amount of cucumbers, a slice, medium citrus, 250 ml. kefir;
• on Sunday, repeat the third day food set.

What treatments will help you lose weight?

If, with the question: "how to lose 10 kilograms in a month?" consult a nutritionist, then, to help dietary nutrition, he will definitely advise a number of other procedures.

Massage

A massage aimed at problem areas with the highest body fat.

Wraps

The procedure is carried out in a beauty parlor, but you can also do it yourself. A paste is applied to the patient's body, which acts on the subcutaneous fat layer, after which it is wrapped in polyethylene.

There is an effect of liquid evaporation from the problem area. If you carry out the procedure at home, then honey, salt, camphor and mustard solutions can be applied as a paste.

Slimming Sports

Active physical activity is one of the first tips that a specialist will give when prescribing a diet.Exercising in the gym, running, aerobics, swimming - all these sports will help burn excess fat. But, subject to systematic exercise, at least 2 - 3 times a week.

Cardio workouts at home

Cardio is a concept related to the work of the heart. Cardio workouts will simultaneously help both strengthen the heart muscle and lose weight. A change in weight by 10 kg per month is a serious test for the body. Therefore, while playing sports, you need to closely monitor the work of the heart.

The essence of cardio training is in the correct calculation of the frequency of contraction of the heart muscle. In men, the maximum heart rate is 220 minus age. Women have 214 minus age. The result is multiplied by 0.7.

The resulting number will be optimal for activities that promote fat burning. Any increase in heart rate will indicate excessive cardiac stress. Too low a frequency will indicate its lack.

Work on problem areas

Sometimes, body fat only bothers in certain areas. Most often this is the area of ​​the waist, buttocks. Removing the surplus locally is very difficult, but possible.

Actions aimed at problem areas will come to the rescue:

• sports loads;
• wraps;
• massage.

However, you need to remember: local weight loss without a general one gives modest results.

Run

Jogging can help you lose one third of your daily calories. Nutritionists say the best time to run is in the morning. Most fat is burned in the morning.

You need to run:

• not very fast, monitoring the pulse with a heart rate monitor;
• away from traffic roads;
• breathe through the nose;
• do not stop abruptly at the end;
• do a couple of stretching exercises before and after a run.

What bad habits prevent weight loss?

The worst harmful habit is human laziness. Many people really want to lose weight, but forcing themselves to take the first step towards this is the most difficult task.

Another habit associated with the lack of breakfast in the diet. The desire to sleep longer, and replace breakfast with a cup of coffee at the workplace, this behavior is familiar to many. Nutritionists insist that the first meal in the morning is the most important. It helps to speed up the metabolism in the body, and this is a necessary quality for losing weight.

Another eating habit is associated with a lack of regularity in eating. Light snacks during the working day and a massive homemade dinner are a real disaster for the digestive system.

Alcohol also has a negative effect on slimness. It is common knowledge that alcoholic beverages contribute to dehydration. Deficiency of moisture leads to the fact that excess calories are not burned, but are converted into fat deposits. And a solid snack will exacerbate this process.

Weight loss acceleration methods

How to speed up the process of losing weight? The effectiveness of measures to help you lose 10 kilograms per month depends on the combination of methods used. Most diets suggest limiting the calorie intake of food. This in itself gives a positive, but usually short-term result.

Along with dietary nutrition, physical activity must be connected. Not everyone loves to play sports. Alternative types of loads will help with this. It is known that when walking calmly, approximately 3.2 kcal is burned. per kilogram of weight.

And running will help you burn up to 10 kcal. You can easily calculate the loss of kilocalories during a half-hour run or 2 hours of shopping.

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Video on how to quickly lose 10 kg at home: