How to lose 10 kg in a month and get the figure of your dreams
Losing 10 kg weight fast at home is real. There are some effective ones. You will forever say goodbye to excess weight and find the figure you dreamed about. Read the entire article to the end and act.
I want to lose 10 kg - a clear plan of action
To lose weight by 10 kg in a week, month or even a year is up to you. Follow our clear plan of action from a nutritionist.
1. Plan your diet
It is important to create a nutrition plan with whole foods. When compiling a diet menu, be guided by the rule: 50% vegetables, 25% carbohydrates and 25% protein products. From the scheduled menu, exclude fried, too salty, spicy and smoked. Prepare meals as for children, maximum balanced and healthy.
2. Diet balance (on your plate)
Fast weight loss also depends on what you eat. If you want to lose weight quickly, you must keep your diet under control. And do not worry, we will help you lose 10 kg.
Your plate should look like this: 50% vegetables, 25% protein, and 25% healthy carbohydrates.
Vegetables are very important in weight loss, they turn off hunger receptors, contain a minimum of calories and increase metabolism. If the vegetables on the plate are half of what you eat, then the weight will melt.
Protein is also important, and will help you lose 10 kg without losing muscle mass. Ideally, 25% of the daily food should be proteins, which will burn more fat, help ward off appetite, and even help muscle recovery.
Here is a list of proteins:
- eggs;
- poultry (chicken and turkey);
- dairy products (yogurt, cheese, milk);
- seafood;
- lean beef.
For those who prefer vegan and vegetarian protein sources:
- lentils;
- beans, peas and beans;
- tofu;
- nuts (almonds, peanuts, cashews);
- seeds (pumpkin and);
- oats;
- spinach;
- avocado.
Healthy carbohydrates are ideal for fast weight loss:
- vegetables;
- legumes;
- wild and unpolished rice;
- whole grain cereals;
- whole grain bread, pasta, flour.
A diet based on natural products is the key to rapid weight loss. Preservatives and chemical derivatives of sweeteners and thickeners actually cause weight gain. So eat all natural.
3. Drink water
Increasing your water intake is the easiest way to make a big difference and also lose 10kg. So pour yourself a glass of water and drink it right now, I'll wait.
Water naturally increases metabolism and flushes out toxins.
The goal - 2 liters is guaranteed to speed up the metabolism and rid the body of all those toxins that prevent weight loss.
4. Curb your appetite
The appetite will come no matter how disciplined you are. So what are you going to do?
Cravings for sweets
Replace a piece of candy cake with fresh fruit:
- oranges;
- berries;
- apples.
They suppress appetite, dull the feeling of hunger and cravings for sweets.
Craving for sour
Substitute for sour candies:
- grapefruit;
- a handful of raspberries or grapes.
Craving for chocolate
Eat 1-2 dark chocolate cubes. Better yet, wait until it melts in your mouth. It's better than pouncing on a whole bar of chocolate.
cravings for salt
Don't even think about eating chips, cut them out.
cravings for carbohydrates
Did you know that the average potato has only 163 calories? When you really want buns - cook a baked potato with Greek yogurt and chopped green onions. Such a dish will help overcome cravings for flour.
5. Fruits and vegetables to the rescue
Why are we always looking for zero calorie food? What to eat to lose 10 kg and as much as possible without extra calories. Instead of fighting, let's work on it.
Eat as many vegetables as you like, treat them like zero calorie food.
Fill your plate with vegetables at every meal, ideally over 50%. This will make you feel full without the extra calories. The brain has hunger sensors, and this is the only way to turn off the receptors that trigger increased appetite.
Have you ever noticed that a few hours after a fatty (but delicious) meal, you feel hungry again? This is because you have not turned off your hunger receptor and the body is increasingly demanding fatty foods.
What to do if you hate vegetables? Prepare green smoothies from vegetables, fruits and herbs. 
6. Correct breathing technique
If you're used to stress eating, then it's time to confront this debilitating skill with proper breathing techniques. Use the 4-7-8 method for this:
- Breathe in for a count of 4.
- Hold your breath and count to 7.
- Then exhale slowly to the count of 8.
Exhale necessarily through the mouth. Repeat the exercise 8-10 times or as much as you can. Proper nutrition techniques will help suppress and further control appetite. 
7. Be honest with yourself
Are you really doing everything in your power to lose 10 kg or do you want to go the easy way? Be honest with yourself; there is no easy way and you know it. For fast weight loss, you need perseverance and a little stamina.
If you are mentally unprepared for weight loss, it will be difficult to succeed in this.
Often we like to deceive ourselves, coming up with different excuses. This must be stopped if you are going to lose weight. Be honest and hard on yourself when it comes to diet and exercise.
8. Visit the supermarket once a week
One of the best ways to lose 10 pounds is to make a shopping list and stick to it. This shopping list should include all useful foods that lead to weight loss. If you stick to this list and only go to the supermarket once a week, you won't be tempted to buy junk food.
9. Take a picture of yourself
Take pictures to track your weight loss progress. This motivates you to keep losing weight.
16 ways to quickly lose weight in a week by 5-10 kg (video)
Golden Rules for Weight Loss
The golden rule is never give up. If you really want to lose 10 kg fast, you must be ready to do everything in your power to lose those extra pounds.
Another golden rule for those who have decided to lose 10 kilograms - each meal begins with a green salad seasoned with lemon and olive oil. Mayonnaise lovers should strictly forget about this forbidden product. The use of lettuce will improve the process of digestion, the assimilation of food, the removal of harmful components from the body. For breakfast, you can eat buckwheat porridge, or oatmeal without salt and sugar.
It is not recommended to drink carbonated drinks, especially sweet ones, yeast baked goods, marinades and pickles. You should forget about liberties with products for the period of the diet. There is no need to think that nothing will happen from one piece eaten, because it will be followed by the second and third, which will definitely return all the lost kilograms to their place.
Therefore, no matter what happens, even if the arrow of the scales is rapidly going down, you do not need to relax. You need to control yourself daily, and in order to avoid the temptation, simply do not buy prohibited foods. 
Physical exercise
Regular physical activity does not mean going to the gym every day, exercising and loading the body more and more. While this helps in rapid fat loss, it is not always possible. There are other exercises that you can do at home in order to lose 10 kg.
A few simple exercises to lose weight:
- hiking;
- jogging;
- climbing stairs;
- dancing;
- push ups;
- squats;
- aerobics that you can do at home;
- just walking the dog.
In the morning, it is not recommended to load yourself with intense physical exercises, since after that a strong appetite may break out. Calories burned will definitely want to come back. It is best to give preference to yoga or water aerobics. These systems contribute to the accumulation of energy in the body. Do not forget about walking in the fresh air and, of course, visiting the sauna, bath once a week.
Another tip - get a scale that will allow you to control the weight and the process of losing weight every morning. Successful results of hard work motivate to more radical actions. 
Ways to lose weight by 10 kg
Thus, in order to lose weight by 10 kg, it is worth following the classic recommendations:
- Limit your intake of fats and replace them with low-fat foods.
- Introduce more vegetables into your diet.
- Replace sugar with fresh fruits and dried fruits.
- Whole grain bread instead of buns.
- Take vitamins.
- Don't eat at night. Maximum until 20 pm.
- Drink plenty of fluids (water and detox drinks).
- Eat at a strictly defined time 5-6 times a day in small portions.
- Love sports.
- Move more.
- Get enough sleep.
The main thing that every person who managed to lose weight should remember is to maintain the achieved proportions. Rapidly shed weight can also quickly return.
Throughout the day, you can conduct a kind of auto-training, convincing yourself that everything will work out and you should not turn off the intended path. To lose weight by 10 kg quickly is very difficult and dangerous to health.
It would be more correct to lose weight gradually, but if, nevertheless, the desire is huge, it is worth adhering to the rules outlined, which will allow you to bring the weight back to normal. With willpower, each person can create a miracle - lose the hated kilograms.
