Losing 10 kg in 2 months at home

How much weight can you lose in 2 months?

Before you begin to analyze the basic requirements for achieving your goal, you need to understand what result is realistic. It is important to know how much weight you can lose in 2 months, and build on this objective value. Actual weight loss depends on many factors.

Our body weight reflects the picture of biochemical processes occurring in the body. If we consume more energy than we expend, this is noticeable through excess fat deposition. This is how the body leaves the unsold balance in reserve so that it can be used in a stressful situation. In another case, when calorie expenditure is greater than intake, the reverse process occurs. Therefore, losing weight is, first of all, a calorie deficit.

So how much can you really lose if you don’t have enough calories in your daily diet? Naturally, no one will tell you the exact numbers. However, practice shows that a complete refusal of food shows a loss of 200 g of fat per day. But this option is extremely harmful to the body. The right approach, based not only on calorie content, but also on the quality of the diet and the use of other fat burning options, allows you to achieve good results.

Healthy approach to nutrition

The smartest decision would be not so much to adhere to any particular dietary system, but to gradually but firmly transfer your diet to a healthy path. First, you need to spend time creating a complete menu for the week ahead. If you like it, then you can stick with it further. But when the seasons change, it will still have to be revised, adding and excluding certain seasonal products from it.

How to lose 10 kg in 2 months at home?

If you still want to know how to lose 10 kg in 2 months at home, you need to understand a few very important things. Firstly, such a result is difficult to achieve. In reality, few achieve such dramatic weight loss. If you use fasting and strict grueling diets, then maybe you will achieve this result, but at the same time your body and health will be depressed. Such a serious weight loss if done incorrectly has a significant impact on the body. In addition, after returning to your normal lifestyle, these 10 kg will return and may even double.

Secondly, and most importantly, you can achieve a reduction of 10 kg in 2 months only if you use all the means for this:

• The first thing you need to do is adjust your diet in compliance with the principle of calorie deficit;
• The second element leading to success is regular exercise. To accelerate metabolism and start the fat burning process, this is a prerequisite. Lying on the couch with a plate of salad and a couple of eggs will achieve absolutely nothing. To lose weight, you will have to sweat a little;
• And finally, the third element is sports nutrition. Sports and diet, of course, will give results. But to lose weight by 10 kg in such a short time, the body will need support. The sports nutrition industry today offers very effective fat burners that accelerate weight loss without side effects (if used correctly).

Diet for weight loss for 2 months

The first thing we focus on when asking how to lose 10 kg in 2 months is diet. Keeping in mind the need to reduce calories, we must create the right diet. An effective diet for weight loss is always a minimum of carbohydrates (especially simple ones) and an emphasis on protein foods. Food rich in protein provides the necessary energy and nourishes the muscles, preventing them from being destroyed during the process of losing weight.

We will give you a detailed menu for the week in two versions, so that you do not suffer from this issue and know exactly how to lose weight in two months.

Menu option No. 1:

1 day

1. Eggs – 2 pieces (boiled), green tea (unsweetened);
2. Chicken fillet – 120 grams (boil), fresh vegetables (salad), a plate of buckwheat;
3. White sea fish – 150 grams (bake with vegetables).

Day 2

1. Eggs – 2 pieces (preparing an omelet), cucumber – 1 piece, a cup of tea;
2. Turkey – 120 grams (boil), fresh vegetables (salad);
3. Cottage cheese – 1 pack, milk – 1 mug.

Day 3

1. Green tea – 1 cup, any muesli – 1 plate, chicken egg – 1 pc. (boil);
2. Fish – 100-150 grams (bake in the oven), pasta – 1 plate, tea;
3. Chicken fillet – 125 grams (chopped and stewed with vegetables), milk – 250 ml.

4 day

1. Oatmeal or rolled oats – 1 small plate (cook in water, add dried fruits), milk – 250 ml;
2. Chicken breast – 200 grams (boil with buckwheat), vegetable salad;
3. White sea fish – 220 grams (bake in the oven along with vegetables).

5 day

1. Kefir – 250 ml, banana – 1 pc., apple – 1 pc.;
2. Chicken fillet – 125-150 grams (boil), rice porridge – 200 grams;
3. Fresh vegetables (salad), lavash – 1 small piece, sea fish – 150 grams (bake).

Day 6

1. Oatmeal or rolled oats (cook in water, add dried fruits), chicken egg - 1 pc.;
2. Turkey meat – 200 grams, cucumbers (finely chopped for salad), buckwheat porridge – 200 grams;
3. Beef – 120 grams (boil), 1 potato (bake), cabbage (salad).

Day 7

1. Chicken eggs – 2 pcs. (cook), muesli – one bowl, milk – 250 ml;
2. White sea fish – 250 grams (bake), pasta – 200 grams, cucumber – 1 pc. fresh;
3. Cottage cheese – 1 pack (0% fat), banana – 1 pc.

Menu option No. 2:

1 day

1. Chicken eggs – 2 pcs. (cook), orange juice – 250 ml, oatmeal – 200 g (in water);
2. Turkey meat – 150 grams (bake in the oven), rice porridge – 200 grams, fresh cucumber;
3. Sea fish – 200 grams (boil), vegetables (salad).

Day 2

1. Egg whites – 2 pcs. (omelet), banana – 1 pc., unsweetened green tea;
2. Sea fish – 200 grams (bake), corn – 150 grams;
3. Cottage cheese (0% fat) – 1 pack, berries – 100 grams, milk – 250 ml.

Day 3

1. Yogurt without additives, muesli - one bowl, grapefruit - 1 pc., milk - 250 ml;
2. Chicken fillet – 200 grams (boil), buckwheat – 200 grams, cucumber salad;
3. Beef – 150 grams (bake in the oven), rice porridge – 150 grams, cabbage (salad).

4 day

1. Chicken eggs – 2 pcs. (cook), oatmeal – 150 grams, orange juice – 250 ml;
2. Sea fish – 200 grams (stewed with vegetables), pita bread – 1 piece;
3. Cottage cheese (0% fat) – 1 pack, milk – 250 ml.

5 day

1. Kefir – 250 ml, cottage cheese – 50 grams, oatmeal – 150 grams;
2. Turkey – 150 grams (boil or bake), rice porridge – 200 grams, one fresh cucumber;
3. Chicken fillet – 200 grams (bake), vegetables (salad), orange juice – 250 ml.

Day 6

1. Egg whites – 2 pcs. (omelet), milk – 250 ml, banana – 1 pc.;
2. Chicken fillet – 150 grams (boil), potatoes – 1 pc. (bake), unsweetened tea;
3. Low-fat cottage cheese – 1 serving, apple – 1 pc.

Day 7

1. Muesli – 1 bowl (add dried fruits), milk – 250 ml, walnuts – 50 grams;
2. White sea fish – 200 grams (bake), pasta – 200 grams, cabbage salad;
3. Beef – 150 grams (boil), rice porridge – 200 grams, unsweetened green tea.

We have prepared a menu for you for the week in two versions, which can be alternated. Between main meals, you can have snacks, during which you are allowed to eat some fruit, some nuts, a vegetable salad, or drink a glass of juice.

Workouts for weight loss

To lose 10 kg in 2 months, you must exercise. Physical activity during weight loss involves a combination of strength training and cardio. The first is weight training in the gym. Try basic exercises: they will strengthen your muscles, create their volume and start the fat burning process.

No less important is cardio, which, when used correctly, gives excellent results. The most effective exercises are the following:

• Running (up to 600 calories per hour);
• Exercise bike (up to 600 calories per hour);
• Jumping rope (up to 1000 calories per hour).

The duration of the cardio workout should be at least 30 minutes. It is important to monitor your heart rate (HR). The heart rate in the “fat burning zone” is within 65-85% of the maximum heart rate, which can be calculated by subtracting your age from 220.

Exercises to lose weight

How to lose weight in a week at home

To lose ten kilos in a couple of months, you need to do a set of exercises every day. The load must be increased gradually. It is possible to start with 10 repetitions of any exercise in three or four approaches, after a month perform fifteen, twenty repetitions in four approaches, after 1.5 months increase the intensity to 25 repetitions in four approaches.

Important! The main thing is to constantly practice. To effectively lose weight, you need to train every day for 60 days without breaks.

Exercises to lose ten kilos in a couple of months:

1. The person lies on his back, legs bent at the knees, palms behind the head, elbows bent at right angles. Exhaling, he raises his upper body and touches his sternum to his knees. Freezes in this position for a couple of seconds and gradually returns to the starting position.
2. Without changing the position of the body, the arms are located along the body, the legs should be straight and raised vertically to the body. Gradually, the legs lower without touching the floor, stretching out the socks. The body freezes for two seconds and returns to its original position.
3. While on your right side, you need to lean on your arm, which is bent at the elbow, and your legs are straight. When exhaling, the pelvis rises so that the back and back of the leg are in one straight line. The body freezes for two seconds and returns to its starting position. The same must be done on the left side.
4. The legs are parallel to the shoulders. Bend to the right, and at the same time raise your left arm. The legs are straight. Bend to the left while raising your right arm.

Repeated exercises every day can get boring. Swings, mills, squats and push-ups will also help you lose weight effectively. You can effectively lose weight with the help of auxiliary physical activity: Pilates, swimming, running. During the period of weight loss, it is best not to use a bra, walk more, jump rope, and twist the halahoop.

For your information. Complete with proper nutrition, the results will not take long to appear, and the extra pounds will go away forever.

How to lose 10 kg in 2 months - help from fat burners!

The basic principle of operation of all fat burners is to accelerate metabolic processes in the body. Without accelerating our metabolism, we will not achieve weight loss. Fat burners purposefully “warm up” the body, promote the conversion of fats into energy, remove excess fluid from the body and stimulate the central nervous system. If you ask your trainer how to lose 10 kg in 2 months, he will recommend this product to you.

The sports nutrition market pleases consumers with the latest developments. And we are ready to share with you the most effective products, briefly talking about them.

Rules for losing weight

As a rule, in pursuit of a beautiful, slender figure, girls ask their close friends for help. They advise each other on diets, tried and not. The problem is that a diet that works for one may not necessarily work for another. Each power system has both advantages and disadvantages.

It is almost impossible to choose something for yourself and immediately hit the target, so many people who are losing weight have been trying for years to get rid of annoying folds, but the result never comes. Perhaps they violate the basic rules of losing weight or indulge in sweets a couple of times a week. To prevent this from happening, you need to remember once and for all the basic tenets of proper nutrition for weight loss.

Water as a panacea

Indeed, water consumption is necessary for any person to lose weight without it. It normalizes the functioning of all internal systems of the body. Life is impossible without it. During a diet and proper nutrition, you should drink up to 2 liters of clean water per day. This amount does not include other liquids, be it tea, coffee, broth or juice.

Every morning, as soon as the body leaves the bed, it is recommended to drink a glass of clean water. It activates the body, helps it wake up from sleep and prepare for the arrival of food. It is also necessary to drink water while working or studying. Many people take plastic bottles with them and place them on their desk. And when the water runs out, it is replaced with new one.

There is only one restriction on water consumption - it should be drunk strictly one hour after eating, not earlier. Otherwise, it will be much more difficult for the stomach to absorb the incoming food.

Real photos of losing 10 kg in 2 months!

If you still doubt that this approach allows you to lose 10 kg in 2 months at home, then look at these photos. These people actually went through all the stages described and used all the means with which they could achieve quick results. Some of them, often men, used testosterone boosters or prohormones in order to get not just a body with a low percentage of fat, but also hard muscles.

Diet + training + fat burner

Diet + training + fat burner-diuretic

Diet + workouts

Diet + exercise + diuretic

Diet + training + course of prohormones for dry mass

Naturally, everything is individual, and there is no guarantee that you will lose 10 kg in a couple of months. For those who have a significant number of kilograms of excess weight, the result will be more noticeable. For those who only need to lose 5 kg to have an ideal body, achieving this is usually more difficult.

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Discussion:

1. Regina says:
   Thanks for the article, very informative. I didn’t even know that losing weight requires more than just exercise and a normal diet. This is probably why I couldn’t lose weight normally; the weight kept coming back.
2. Darya says:

   And I know all this thanks to the FFB training manual. I bought it recently and couldn’t be more pleased, now I can even advise trainers. I am slowly noticing results from using all the techniques described there. I recommend it to everyone.

3. Daniel says:

   Very useful information, and special thanks for the detailed menu. I'm going to start drying, I think I'll use it as a basis. I know about sports nutrition, I’ve tried fat burners. They really help you not to go crazy while losing weight and get results much faster.

4. Aliya says:

   Well, it’s quite possible to lose 10 kg by fasting, but then you’ll have to treat all sorts of ailments. The correct approach is in the article. I tried all this, and I almost succeeded in this result. I lost 8 kg in two months. I trained hard, ate right and the fat burner also helped.

5. Yurka says:

   I'm not that fat, but I have a lot of fat. I bought your FFB manual guys. Everyone praises her, and so will I. The information there is one hundred percent and effective. I’ve been following all the advice for the second week now, and I feel the fat disappearing.

6. Kira says:

   And I’ve already tried the fat burner from your list! The one that is Gold star infrared. Just awesome stuff. I started losing weight instantly and my head cleared up. I also follow a diet, love to train, and everything works out for me)))

7. Lola says:

   It's good that there are articles like this. I couldn’t form a normal picture of the correct approach in my head. And here everything is on the shelves, they also wrote out the menu. Thank you very much, I’ll put it into practice, maybe I’ll lose 10 kg.

8. Sergey says:

   In my experience as a coach, only one person managed to achieve such a result. It's difficult to follow all the points. But he bravely walked towards this, and now he is happy with his ideal body. Try it, but try not to forget any of the above.

9. Nikitos says:

   I also bought this FFB method for 290 rubles. It seems to me that such a storehouse of knowledge will not be so cheap for long. It’s even a pity to give it to someone or give it away, because you want people to respect other people’s work at least a little. I acquired it, now I’m doing it right, and I’m turning from a fat seal into a handsome man.

10. Olenka says:

    I didn’t know that jumping rope burns so many calories. I need to get off the exercise bike and try this kind of cardio. Everything about nutrition is clearly written, I’ll take some information from you regarding the menu. I agree about fat burners; they have a qualitative effect on the results.

11. Evgeniya says:

    But I managed to lose 10 kg in just over two months. The coach was very good and everything I did in the article. Now I understand how qualified he is. I continue to exercise with pleasure, eat right and tell everyone that this is real.

Physical exercise

To lose weight, you need to move more. An active lifestyle helps to break down fat deposits and improve the health of the body as a whole. Many girls, having tried many different diets, were disappointed with the results because they did not include physical activity in their weight loss program.

To start the process of losing weight, you need to burn more calories than you take in. If you do ordinary household chores, achieving a positive result is quite problematic. It's another matter if you set aside time for sports. Moreover, it is not necessary to go to the gym and exhaust your body with intense physical activity. Simple exercises are enough or make your lifestyle more active than before.

Let's say, instead of taking the elevator, take the stairs. Every evening you can devote a two-hour walk. It is advisable to do gymnastics in the morning.

On a note! You can combine your usual activities with physical activity. For example, squatting while brushing your teeth or doing dumbbells while watching TV, rather than eating a sandwich.

If you follow the above recommendations, within a month you can feel how much slimmer your body has become.

It is worth giving a few examples to understand how effective certain types of activities will be:

• by running and climbing the stairs, you can get rid of 900 kcal in just an hour;
• if you run at a speed of 15 km/h, you can lose 700 kcal within an hour;
• by skating, you can lose 100 g of excess weight in an hour;
• when swimming crawl it is possible to burn approximately 500 kcal per hour;
• Fast cycling helps you get rid of 550 kcal in an hour;
• Jumping rope can burn 550 kcal in 60 seconds.

Thus, regular exercise will help you lose excess weight quickly.

Do you need to take care of your skin?

If you lose weight quickly, your skin will sag. Especially if you perform only cardio exercises, forgetting about weight training. Usually, visible results appear after a month of intense sports – the skin becomes flabby and begins to rapidly lose its elasticity. Most people who are losing weight begin to panic at such moments.

You need to take care of your skin from the first days of losing weight. To increase the elasticity of the epidermis, it is recommended to massage daily with anti-cellulite creams and lifting agents, take baths with sea salt, and do clay wraps. Components for cosmetic formulations are selected individually, taking into account skin defects. For example, compositions made from black clay and citrus essential oil will help get rid of cellulite. To increase elasticity, gels with seaweed and hyaluronic acid are used.

With proper weight loss, you can develop healthy eating and sports habits in two months. You definitely don’t want to return to your old lifestyle and gain weight again.