How To Lose 10KG In 1 Month – Diet And Exercises

Here’s how to lose 10kg in 1 month with diet and exercises. Warning: This doesn’t involve any diet pills, jogging, or any other stupid things like that. You’ll get a secret diet and 2 “next generation” exercises that’ll suck pounds off your belly, thighs, hips, and butt.

How to Lose 10kg Diet

1. Eat eggs… as many as you want, as often as you want. Filling and packs a lot of protein. Minimum of 4 eggs a day.

2. Eat black beans… high in protein and fiber, 25 grams of each in 1 can. And they’re cheap. Eat 1 can a day. Do it however you want, just make sure 1 can disappears by the end of the day.

3. Eat apples, as many as you want, as often as you want. Apples are high in water content and each one has 5 grams of fiber. A perfect snack. Minimum of 3 apples a day.

4. The rest of the diet is up to you. As long as you follow those 3 rules above, I’m not too worried about the bad things you do. Now, this isn’t a “free pass” to screw up and eat really bad, but you don’t have to be totally strict with yourself.

How to Lose 10kg Exercises

1. Spinning

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No, not spinning on a stationary bike, spinning around in a circle like you did as a kid. Just spin around clockwise, with your arms out like airplane wings. Spin anywhere from 5-20 times to get slightly dizzy. It’s not beneficial to get totally dizzy.

Once you get that number of spins, do multiple sets of spins with that number throughout the day.

This works for weight loss because spinning teaches the Endocrine System to be more balanced with it’s hormones and hormonal releases. Since you most likely have unbalanced hormones, the spins help to unlock your ability to lose weight fast because of the balanced hormones.

There’s more to it than that, but because of limited space, I can’t give you all the details. But you can get all the details on spinning by clicking the link below to get my free 19 page report.

2. Hindu Squats

Hindu squats cause a massive oxygen deficit within your body. This works great for fat loss because it makes your body pillage your body fat for the instant source of energy that it needs. What you do is squat up and down as fast as possible, without weights. Touch your finger tips to the ground with each repetition.

This is the best way on how to lose 10kg in a month with diet and exercises.

Your goal is to do 100 repetitions in less than 5 minutes.

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Apple Diet Plan

Could an apple a day keep the extra pounds away? According to a recent study in Food Chemistry, yes, because apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss.

How it works: These compounds—fiber and polyphenols—remain undigested until they’re fermented in the colon, where they act as food for friendly bacteria and help your body outweigh the bad bacteria that thrives on junk food, says lead study author and food scientist Giuliana Noratto. This restored microbial balance appears to reduce chronic inflammation, which increases the risk of obesity, and boosts feelings of fullness to help stave off overeating.

“Obese people have an out-of-balance gut,” says Noratto. “So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain.” In the study, obese mice that were fed apple compounds ended up with gut bacteria similar to that of lean mice.

But what kind of apple you eat may matter. Tart Granny Smiths reign supreme: They contain the highest concentration of fiber and polyphenols compared to varieties like Gala, McIntosh, and Golden Delicious.

Need more reason embrace the fall fruit? Previous research links apples to everything from a healthier immune system to a reduced risk of stroke, diabetes, high cholesterol, and cardiovascular disease.

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Aim to eat an apple a day—or up to two or three, says Noratto. As for apple pie or crisp? Sorry, those don’t count: Cooking destroys the polyphenols in apples. Try some Granny Smith slices dunked in cinnamon-spiked peanut butter instead, or paired with a sharp cheddar cheese. For a slimming winter salad with Granny Smith slices and carnival squash, try the recipe below.

Apple, Squash, Kale, and Seed Salad

1 sm carnival squash, seeded and cut into ½” wedges
¼ c plus 2 tsp olive oil
2 Tbsp minced shallot
2 Tbsp fresh lemon juice
2 tsp Dijon mustard
3 c packed shredded kale
1 lg green apple, sliced
1 ½ c cooked quinoa
¼ c each sunflower seeds and pepitas
crumbled ricotta salata cheese for serving (optional)

1. HEAT oven to 425°F. Place squash on a rimmed sheet pan with 2 tsp oil and toss well to coat. Roast until tender and golden, about 20 minutes. Set aside.
2. WHISK shallot, lemon juice, and Dijon in large bowl. Add remaining ¼ cup oil in a steady stream and whisk until incorporated. Season with kosher salt and black pepper to taste. Add kale, apples, quinoa, sunflower seeds, pepitas, and squash. Toss gently until combined. Serve topped with ricotta salata if desired.

NUTRITION (per serving) 400 cal, 10 g pro, 41 g carb, 7 g fiber, 9 g sugars, 24 g fat, 3 g sat fat, 240 mg sodium 

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