How to lose weight by 10 kg? Exercise and Diet

physical activity for weight loss per month by 10 kg

The problem of losing weight is the most relevant in recent times, both among young girls and among older women. But it is the girls who are most often worried about their appearance and the absence of extra pounds, so they are looking for ways every day to lose 10 kg with exercises and diets. Why exactly 10 kg? This weight is approximate, because for each the number of kilograms of excess weight that 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 quite a few ways to lose weight. This includes not only diets and exercises, but also proper nutrition in general and various cosmetic 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 exercise in 2 weeks or earlier, only if you strictly adhere to a certain diet and level of physical activity. With the help of them, you will be able not only to bring your weight back to normal, but also pump up almost all muscle groups.

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 workouts at home.

How to lose 10 kg in a month with exercise?

As we have already found out, only an integrated approach to the issue of losing weight can give the expected results. Therefore, when doing exercises for weight loss, do not forget 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, then use the following set of workouts in order to lose weight by 10 kg. Consider exercises for the most problematic areas of the body:

  • Starting position - standing on your 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 raise your leg at a 90-degree angle to your body without bending your knee. After that, make 10 circular movements with it and change the leg. Keep your back straight at all times.
  • Stand sideways to the chair, holding with your hand, and perform 20 swings with each leg to the side, completing 3 sets. To increase the load, do not hold on to 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 over on your side and perform 30 swings with each leg up and forward, keeping it parallel to the floor.
  • Place your feet shoulder-width apart, and raise your hands up, clasping them into the castle. Perform smooth inclinations, first in one direction, then in the other, and then return to the starting position. You should feel your obliques and abs stretch, which will gradually relieve you of sagging sides.
  • Place your legs close to each other and swing your legs, first one, then the other. At the same time, always stand straight, without tilting 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 the exercises to give the maximum result when losing weight, it is necessary to strictly adhere to the correct diet, so further we will talk about how to lose weight by 10 kg using diets. Also, don't forget about exercise.

How to lose weight by 10 kg or more with the help of diets and regular exercises?

apple for weight loss in a month for 10 kg

Performing 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 supporter of diets, remember that in order to effectively lose weight, you must definitely give up alcohol, fatty, sweet and starchy foods, excluding fast foods, fast carbohydrates 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. In addition, soon your stomach will noticeably decrease in volume, and the feeling of hunger will stop bothering 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, then 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.
  • Diet based on celery soup. It is one of the easiest, because this soup can be eaten in any quantity every time you feel hungry, without fear for 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 bell peppers, and 2 tomatoes or tomato paste.
  • Rigid diet based on intermittent fasting. This diet will help you lose 10 kg in just a week, but it can have many contraindications, so think carefully before risking your health in the name of losing weight. Alternate days when you drink only mineral water with days when you drink a liter of milk. On one of the weekdays, you can eat a vegetable salad or fruit, and on the weekend - a boiled egg, meat, or 100 grams of fat-free cottage cheese with kefir.