Every girl wants to have a slim figure, but not everyone has it. In this article, you will learn how to lose weight in a month by 7 – 10 kg with an excess weight of 10 – 12 kg.
The first thing to do is to determine if you are overweight. We recognize it by the formula Height – 110 \u003d ideal weight. If overweight is not less than eight kg, then this article is for you.
Is it possible to lose weight by 7-10 kg in a month? Yes, of course you can.
First, follow our diet. Second, find willpower. Thirdly, go in for sports, at least exercise. Fourth, find motivation.
The day should start with a 15-minute exercise.
- Walking in place for 1-2 minutes.
- 15-20 squats.
- Turns the body in different directions 15 times.
- Tilts in different directions 15 times.
- Circular movements of the pelvis.
- Rocking the press 15-30 times.
- Walking in place for 1-2 minutes.
After charging breakfast. It should be light but nutritious. Some examples of breakfasts:
- Cucumber, 1 piece of rye bread.
- Boiled egg.
- Vegetable or fruit salad.
- I like porridge on the water.
- Omelette.
You can come up with your own breakfast, but it must be low-calorie, no more than 350 calories.
Snack after breakfast or otherwise brunch passes 2-3 hours after a normal breakfast. At this time, it is advisable to have a snack with fruits or berries and tea.
We dine tightly: the first and second. For the first soup, but in a very small portion. For the second boiled meat, either chicken or beef with vegetables. On the second, you can also have any vegetable salad. And third, green tea.
After 3 hours after lunch there will be an afternoon snack. On it, we do not overeat, enough to eat a couple of apples or other fruits. Periodically, you can drink green tea without sugar and all sorts of goodies.
Dinner will be delicious. We need kefir and berries or fruits. Fruits or berries need to be crushed and add kefir and some kind of juice, you can buy or freshly squeezed. It turns out a delicious milkshake. You can drink or eat in any portions until you are full, but do not overeat. And be sure to remember that we hold dinner no later than 19:00.
After 1 or 1.5 hours we have an evening run. You need to go to the nearest park or forest and run. 15 minutes is enough to start, but for each next week we add 5 minutes. An evening jog makes it possible to burn off the extra calories that we ate during the day. If there is no way to go for a run, then you should work out at home or you can sign up for fitness, swimming pool and so on. If you decide to work out at home, then repeat the morning exercises, but preferably increasing the load every day.
If you follow this diet, then you can lose 5-6 kg per month, but if you begin to spend fasting days, you will achieve your goal by losing 7-10 kg. Fasting day helps to remove toxins from the body and helps the stomach to relax from heavy meals. It should be done 1-2 times a week. A fasting day is a day when we eat one product throughout the day.
Nowadays, there are many unloading days, some of them: kefir, apple, watermelon, green tea, cucumber and even meat. If you eat any one product throughout the day, you can lose weight by 0.5-1 kg. Pregnant girls and those who have begun critical days are prohibited from fasting days. If you are not strong enough for a fasting day, then do not do it. Or if you feel hungry or dizzy, do not pounce on food, but have a snack with something nutritious: a boiled egg or potatoes with vegetables, that is, diversify your day and continue to eat on a diet.
If you plan to lose more than 10 kg in a short period of time, then you need to go to the gym or do water aerobics. You can find the nearest fitness club with a 25-meter swimming pool in Moscow on the Goldsgym.ru website. There are special discounts for subscriptions for readers of the article. Learn more from club managers. The promotion is limited.
Our article will help you get a slim figure!
