Can lose 10 kg in a month

9 January 2021

Weight loss goals vary widely, as well as ways to achieve them. Someone prefers a smooth weight loss regimen, in which the body is not severely stressed, and the owner of it - the constant feeling of hunger. For others, it is easier to literally limit yourself to everything for a month but lose tens of pounds in this time. Is it reasonable for you to be in such a hurry and how would your body feel if you lost 10 kg in a month? What are the safe ways to achieve this result?

More or less?

In fact, losing 10 kg without harming health is only practical for those whose initial body weight is significantly higher than the above standards and body mass index. 30. kg. And, after getting rid of 10 kg, he will only lose 10% of his weight, which the doctors consider the maximum acceptable rate of weight loss.

However, most people who want to lose more quickly and heavily have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (which is the upper limit of the standard! ), weightwith a height of 170 cm is about 72 kg. And if you lose 10 kg in a month, 14% of the weight is lost, and this can have quite unpleasant health consequences.

Therefore, before setting yourself up for such a task, think about what is more important to you: at all costs as soon as possible to achieve harmony or move towards a pacified goal. a bit calmer, but not harmful to your own body!

Everyone can lose 10 kg in 3 months with minimal effort, but at the same time, the lost fat is almost guaranteed not to return, as is the case with the usual case of rapid weight loss.

General Rules

For those who want to maintain a healthy body and beautiful skin, nails and hair, it is better to lose 10 kg in 2 months rather than in one. But if you still want to use harsh methods or your weight is significantly higher than the standard, at least try to follow the general rules that help minimize the possible negative consequences of the reduction. quick weight:

Drink plenty of water - at least 1. 5 liters per day. This will reduce the burden on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins and preserve beautiful skin.
Eliminate all convenience and canned foods. They contain a lot of chemical additives that do not contribute to rapid weight loss and detoxification of the body.
Eliminate sugars, pies and candies from your diet. If you really want something sweet, you can enjoy honey or dried fruit in small amounts.
Choose low-fat dairy products. This will help your body get enough calcium to maintain the strength of your bones and teeth, but will reduce your daily fat intake.

Eat all kinds of meat: chicken breast, veal, lean beef, rabbit. Furthermore, it is better to cook it with steam or boil, in extreme cases, bake it, but not to the pan with added oil.
Eat seafood. They are very beneficial because they contain a large amount of minerals and trace elements that help keep metabolism at a high level.
Cut off alcohol. In addition to the fact that it holds water in the body, its breakdown products poison the body, overload the liver and kidneys, and damage the brain. The fact that men regularly drink beer leads to obesity among women due to the high phytoestrogen content in the drink.
Eat split. This will allow the body to digest food in a quality manner, gently drain the calories it receives and not store fat.
Carbohydrate - in the morning. Carbohydrates that you don't have time to use up in a day accumulate on your sides as fat that accumulates overnight. If you want to lose 10 pounds in a month - a carbohydrate dinner isn't for you!
Be careful with nuts. Nuts, seeds and dried fruits are the perfect snack for dieters. It helps to quickly reduce hunger and provides the body with valuable nutrients. But don't forget about calories. Daily rate no more than a handful of such a mixture!
Juices and soft drinks. Any carbonated drink irritates the stomach lining and can cause inflammation. They should be eliminated from the diet. The menu has 1-2 glasses of freshly squeezed juice.
Get more fiber. The raw plant fibers perform three useful functions at once: eliminating the feeling of long-term hunger, stimulating bowel movements, absorbing and eliminating toxins. Their main sources are fresh vegetables and fruits, bran, sprouted seeds and whole-grain bread.

With only these rules, you can easily lose 10 kg in just two months and if you add regular sports to this, it gets even faster.

Important! Ideally, such nutritional principles should become the norm for everyone, in which case the weight will decrease slightly within two to three months, then stabilize and be maintained at approximate levels. slag.

Top 10 diets

For those who don't mind: "I want to lose 10 kg faster! ", there are more strict types of diets, posted mostly on the Internet. Nutritionists don't like extreme methods too much, as most of them slow down metabolism and disrupt the balance of vitamins and minerals in the body.

Here are the TOP-10 popular diets, the reviews of those who have lost weight aren't the worst:

Curd. Within a week, people consumed half a kilogram of cheese (up to 9 percent fat) and half a liter of low-fat kefir per day. Add 1-2 berries per day, 10-150 grams of whole grain bread.
Vegetarian. Meat, poultry, fish are excluded from the diet and in the hard version - all products of animal origin. Vegetables - raw or steamed - make up 80% of the diet.
Eggs. Breakfast and dinner - 2 hard-boiled eggs, a slice of black bread, tea. For lunch - soup with low-fat meat or vegetable broth, a lean piece of meat with a vegetable side dish.
. The basis of the diet are low-fat boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 berries per day are allowed.
Apple DietApple. In fact, on a single diet, you can maintain it for no more than 7 days, of which an average of one kilogram of body weight. The entire serving size is 1. 5 kg green apple and water.
Cereals. Diet grains, boil in water, do not add salt and oil. 2 times a day can eat vegetable salad with lemon sauce. It is difficult to sit on it for a month.
Fruit juice. Assume that only fruit juices and vegetables are pressed in the diet. If you sit on it for no more than a week, it will help you lose 5 to 10 kg. But with prolonged use, tooth enamel is destroyed, abdominal pain and constipation.
Fruit. Only unsweetened fruit remains in the diet, up to 2 kg per day can be eaten. Allows replacement of low-fat dairy products (into different meals).
Chocolate. A very harsh version of the single diet, allowing you to eat 100 grams of dark chocolate and drink green tea in unlimited amounts per day. Abuse of the diet can lead to many different diseases.
Coffee shop. Drink a cup of coffee before each meal (4-5 times a day). This allows you to eat less and speed up your metabolism. But it overloads the heart and raises blood pressure.

As you can see, all the effective diets that help you lose up to 10 kg in a month are unbalanced.

Reviews of people who have tried to deal with excess weight in such ways confirm that their general health condition after the first week is significantly deteriorating. So is it worth it or is it better to choose a better, economical method?

Restrictions and contraindications

Strictly contraindicated the use of any unbalanced diet and too fast weight loss:

restrictions during pregnancy and lactation;
when there are any chronic diseases of internal organs;
acute liver or kidney failure;
problems with the nervous and cardiovascular system;
cancers and autoimmune diseases;
following serious recent trauma and surgery;
with active inflammatory processes in the body;
if the immunity is severely impaired for any reason;
for intense physical activity and / or strength training.

An unbalanced diet and inadequate calories in these cases can lead to dire consequences, possibly leading to death.

Doctors have found that people who often go on a low calorie or fasting diet develop anorexia, a serious mental illness that interferes with normal eating. Its taboo is that the laity is very difficult to encounter the first symptoms. And when there is a full-blown illness, only an experienced psychiatrist can recover. Usually have to go to a special clinic.

Exercises

With an initial weight of 100 kg or more, you can lose 10 kg per month without exertion, simply by reducing your serving size by 20%. But the results this way are not necessarily suitable for you. A body that loses weight quickly, loses a layer of fat, fades away and loses clear lines. The person becomes completely out of shape, sagging skin and muscles are barely visible in the folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase a calorie deficit, which not only happens due to cutting down on regular diets. but also due to regular practice. The disappearing fat layer is gradually replaced by the muscle frame, the skin is still stretched and beautiful.

On a basic level, an hour of walking with moderately fast strides or half an hour of aerobic exercise is sufficient. Gradually, the load should be increased, as the body quickly adapts to it.

Endurance training should only be done when most of the fat has been removed. If not, you could get the opposite result: build muscle under the fat layer and get even bigger.

How to lose 10 kg per month

An undeniable fact is that ways to lose 10 kg per month are not harmless to health. For this reason, it's important to listen to the advice of experts, including a nutritionist and fitness trainer. In general, how many kilograms of weight loss per month should be taken in a holistic approach, taking into account diet and including physical activity in a daily routine. There are many options available - from the right diet to a single calorie-restricted diet. Weight loss exercises are also available in different types depending on the area you want to exercise.

Diet

The simplest option is to simply separate foods into prohibited and allowed foods. Following this principle for all 4 weeks and exercising at least a few times a week, you will easily lose weight. The list of prohibited foods includes:

lard and other fatty foods;
;
;
sugar and all sweets;
spices;
, mayonnaise, ketchup;
fried and smoked foods;
soda;
chip;
packaged juice;
fatty meat;
flour products.

Just by eliminating these foods, you will begin to lose weight. Need to replace them with healthy foods, including:

fresh, stewed, boiled or baked vegetables, other than potatoes;
skim milk and fermented dairy products;
boiled eggs;
lean meat and fish;
cereals;
whole grain bread;
fruit without sugar.

Based on these two lists, you can lose weight in over a month without any specific diet. But there are also special techniques to remove excess weight. You can get good results in a month by using:

The Japanese diet. It is based on the use of proteins. It can last from 7 to 14 days. The basis of the diet are foods that help quickly satisfy hunger, such as fish, meat, eggs, olive oil, fruits, vegetables and whole grains.

Weight loss exercise

Depending on your specific goal, you can choose strength or aerobic activity for the diet, i. e. cardio. The latter is more effective in terms of fat burning and mass loss. Resistance exercises do not allow the skin to sag, which is especially important with such rapid weight loss in a month. In any case, you cannot suddenly start playing a sport if before that the load is limited to simple stairs. Light warm-ups first, go for long walks, and then exercise for only 15 minutes. The load can then be gradually increased.

Not dieting

You can lose weight not only by dieting but also with some simple rules. The first of these is the required reduction in calories. It can be anything, the main thing is you have a daily energy deficit. It involves consuming more calories than you consume. Thanks to that, the body will draw the lack of energy from its own reserves. In addition to calories, it is important to follow some simple rules:

reduced the serving size to 1500-2000 kcal and the serving size to 200-250 g;
eat 4-5 times a day, adhere to a break between meals at 3-4 hours;
stop snacking while watching TV or in front of the computer;
does not restrict food after 6 hours - rather eating dinner 3-4 hours late before going to bed;
replaces all simple carbohydrates with complex carbohydrates, ie do not eat sweets but grains;
includes fresh fruits and vegetables in your daily diet;
for the preparation of food by stewing, boiling, baking or steaming;
doesn't completely give up on your favorite delicacies, but just consume them in small quantities and preferably in the morning;
Use the right spices like ginger, cinnamon, red pepper, turmeric, and mustard.

Proper nutrition minus 10 kg per month

The above rules also apply to diet patterns such as nutrition. Although this technique is often considered a way of life, because its principles can be followed at any time. The basis is a balanced diet with the amount of protein and carbohydrates a person needs. The diet doesn't rule out sweets, but they should be healthy, like marshmallows, cheesecake, marmalade or regular curd casserole. Properly nutritious main courses are also healthy and equally delicious. You can study the detailed menu below.

The main rule of a properly nutritious diet is a compulsory breakfast. Its absence causes you to overeat in the evening. In the morning, you can eat something sweet. Lunch should consist of a portion of carbohydrates and protein, and dinner should consist of only protein. A sample menu based on these principles can be created as follows:

Breakfast

- rice with a slice of bread, small fruit, green salad and lemon tea;
snack - yogurt, a piece of cheese, fruit;
- low-fat fish with vegetable salad, 2 toast, mineral water still;
afternoon tea - a handful of nuts or dried fruits;
- stewed vegetables with steamed cutlets, a slice of bread, water or tea with lemon.

Effective weight loss 10 kg diet

Despite the proper nutrition and good results, many people still choose a diet under the category "lose 10 kg per month". Some effective techniques can be distinguished here. The toughest choice is an abrupt diet, which limits the diet to one or two foods. Weight loss for them is more achieved due to dehydration. Protein diet where you can quickly lose weight, is well regarded, since protein is the natural fat burner. The vegan approach with limited meat intake and mostly plant foods yields great results.

Monochrome diet

The Kefir Diet is classified as a highly efficient diet. It won't take a month to lose weight, but only 10 days. One of them should be lifted, when you can't eat anything for a day and only drink water. The basis on the remaining days is kefir with a fat content not exceeding 2. 5%. A certain type of product is added to it every day:

1 - 400 g low-fat cottage cheese;
2 - 500 g boiled chicken fillet;
3 - 500 g of fruit;
4 - 500 g of fresh vegetables;
5 - day of fasting;
6-10 days - any serving for the first 4 days daily.

Vegetarian

Its main difference is the lack of meat. Banned foods include coffee, alcohol, and pepper. In this case, the daily menu might include the following products and dishes:

buckwheat or boiled rice;
hovering over the water;
stewed, steamed or grilled vegetables;
rye bread;
boiled eggs;
olive oil;
mushrooms;
low fat kefir, milk and cottage cheese;
fruit without sugar.

Protein

Another great option is the protein diet. In addition, it helps maintain muscle tone. The basic principle is to limit carbohydrates almost completely. They are replaced with protein. It is recommended to combine this diet with exercise throughout the month. This will help shape the body. Sample menu for one month:

breakfast - milk or any other fermented milk drink;
- 150 g of rice porridge;
lunch - lean meat with sliced vegetables or a bowl of soup in low fat broth;
afternoon tea - cheese with natural yogurt;
- 2 boiled eggs, one part fish;
at bedtime - a glass of oranges or fresh apples.

10kg weight loss plan

In addition to planning your diet for one month, you should build a training system to lose weight more effectively. It will depend on whether you exercise at home or go to the gym. When planning monthly, women should focus on heart, along with diet, help burn fat more effectively. Men are better suited to intense exercises that help build muscle. When choosing exercises, be sure to consider their complexity, especially if you're a beginner athlete.

At home

Even at home, you can be effective with just a few dumbbells and dumbbells. The start of the session is a warm-up, like a cardio or some of the simplest exercises - squats and push ups. At the end of a session, you should cool down by means of stretching to build the right muscle. The main exercise may include the following exercises, performed in 3 sets of 8-10 reps:

lunges, maybe with weights;
twisted;
push-ups;
for 30-60 seconds;
squats, including plie;
lift pelvis when lying down;
;
"pull" or "bicycle".

At the gym

The principles of the exercise design for the gym remain the same. Encourage use of treadmill, exercise bike, ellipsoid as a cardio exercise. The basic set of exercises might look like this:

Weightlifting

;
lying dumbbells;
Squatting with barbell on shoulder;
leg extension in the simulator;
arms stand with dumbbells;
lift your toe in the simulator;
twisted;
lowers blood pressure.

Fat training minus 10 kg per month

Cycle and circuit training is considered to be more effective at losing weight. They are more intense. Specifically, interval training is a 4-minute alternation of 20 seconds of physical activity and 10 seconds of rest. For such activities, you can choose any exercise depending on the problem area. Squats, lunge, push ups, crunches on presses, v. v. is suitable. Circle training involves doing several exercises continuously, for example:

squatting;
push-ups;
jumping starfish;
any exercise ab;
rotate the legs;
lunges;
"bike" exercise.

Reviews

I don't like dieting, so I decided to lose weight simple, follow some simple rules. She limits her intake to 1500 kcal per day. Reducing sweetness, fat, frying. I do light and stretching exercises every day. In a month, I lost only 8 kg.

I have stomach problems, so the diet is contraindicated for me. On the advice of my doctor, I switch to a healthy diet. I only do cardio on the treadmill or stationary bike. In total in a month even more than 10 kg, but my initial weight was large so I lost weight quickly even without a special diet.

How to lose weight without harming your health

Why are nutritionists teaming up against poor nutrition? It is thought that most human illnesses are the result of poor nutrition, lack of vitamins and minerals. A striking example is the so-called scurvy. A very dangerous illness can be treated with common ascorbic acid (vitamin C).

If a woman simply cuts her portion sizes to reduce caloric intake, in addition to losing 10 kg or more weight, this leads to general decline in healthbrittle hair and nails, pale skin. But is there a real way to lose 10 pounds in a month without harming your health? Yes, of course, and this is the usual proper nutrition.

The nature of weight loss

How to lose 10 kg in a month? To do this, you don't have to resort to magical pills or complicated modern methods that require a neat arrangement of money (such as the Elena Malysheva diet), justKnow and adhere to the principles of proper nutrition to lose weight. At the same time, not only the abdomen and sides will lose weight, but the face, arms, legs and entire body.

Remember that the more active a weight-loss person lives, the better they can achieve in the short term with no harm to their health. Consuming more calories is essential for successful 10 kg loss. The less you move, the longer it will take.

10 kg weight loss rule:

Before losing weight for a month, be sure to exclude yeast from your diet. If you cannot eat without bread, replace it with pita bread or unleavened diet bread;
favors diet meats (chicken breast, lean beef) and fish cooked in the oven or steamed;
eat vegetables and fruit in the morning, except cabbage, you can eat all night;
A hearty breakfast and skipping dinner. Ideally, breakfast should contain more than 30% of your daily calories. For dinner, it is recommended to have a snack and drink no later than five hours before bedtime;
never make yourself hungry. An empty stomach is the worst enemy of weight loss. The constant cravings that fail to meet the needs of the stomach lead to disrupted nutritional systems, feeling unwell and depressed mood. Snack on apples, dried fruit, low-fat kefir, cheese or yogurt;
If you want to lose 10 kg in a month and don't harm your health, then remember that 80% of your diet should include vegetables, fruits and whole grains. The remainder of the void was filled with meat and dairy products. All of these should be consumed every day, taking into account calories required.