Is it possible to lose 10 kg in a month?

9 January 2021

The goals of losing weight are very different, as are the ways to achieve them. One prefers a smooth weight loss regime where the body does not experience severe stress, and the owner - a constant feeling of hunger. For others, it is easier to limit themselves to everything for a month, but to lose ten pounds during this time. Does such a hurry make sense, and if you lose 10 kg a month, how will the body feel? Are there safe ways to achieve this result?

More or less?

In fact, losing 10 kilograms without harming your health is only real for those who have a much higher body weight than normal and have a body mass index above 30. This means that a person weighs more than 100 kilograms when he is over 170 cm tall. And when you lose 10 kg, doctors will lose only 10% of the weight, which they consider the maximum rate of weight loss.

However, the body mass index of most people who want to lose weight fast and much is significantly lower - from 25 to 28. With a BMI of 25 (upper limit of normal! ) And a height of 170 cm, the weight is about 72 kg. If you lose 10 kg in a month, you will lose 14% of the mass, and this can already lead to very unpleasant consequences for health.

Therefore, before setting yourself such a task, think about what is more important for you: to achieve harmony quickly at any cost, or a little calmer towards the intended goal, but without harming your body!

Absolutely anyone can lose 10 kg in 3 months with minimal effort, and the lost fat is guaranteed not to return as quickly as losing weight.

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, not a month. However, if you still want to resort to extreme methods or your weight is much higher than normal, at least follow the general rules that help minimize the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters a day. This will reduce the load on the kidneys and cardiovascular system, allow you to quickly cleanse toxins and toxins and maintain beautiful skin.
Discard all convenient foods and preserves. It contains many chemical additives that do not help to lose weight fast and poison the body.
Eliminate sugar, baked goods and confectionery from your diet. If you want something really sweet, you can enjoy a small amount of honey or dried fruit.
Choose low-fat dairy products. This will allow the body to get enough calcium to maintain the strength of bones and teeth, but will reduce daily fat intake.

Eat diet meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam or boil, in extreme cases, fry on the grill, but not in a bowl with added oil.
Eat seafood. They are very useful because they contain large amounts of minerals and trace elements that help maintain a high level of metabolism.
Stop drinking alcohol. In addition to retaining water in the body, putrefactive products poison the body, overload the liver and kidneys, and destroy the brain. Men's regular consumption of beer causes women to gain weight due to the high content of phytoestrogens in the drink.
Eat in part. This will allow the body to digest food more efficiently, consume calories more efficiently and not store fat.
Carbohydrates - in the morning. Those carbohydrates that you don't have time to consume in a day will settle next to you in the form of fat deposits overnight. If you want to lose 10 kg a month - carbohydrate dinner is not for you!
Be careful with nuts. Nuts, seeds and dried fruits are an excellent snack for those on any diet. Helps to quickly eliminate hunger and provides the body with valuable nutrients. But do not forget about calories. The daily rate is no more than a handful of such a mixture!
Juices and soda. Any carbonated drink irritates the stomach and can cause inflammation, should be excluded from the diet. There are 1-2 glasses of freshly squeezed juice left on the menu.
Get more fiber. Coarse plant fibers perform three beneficial functions at once: they eliminate long-term hunger, stimulate intestinal peristalsis, absorb and excrete toxins. The main sources are fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

Already, just by following these rules, you can easily lose 10 pounds in just two months, and it's even faster if you add this regular exercise.

Important! Ideally, such dietary principles should be the norm for everyone, in which case the weight will fall slightly in two to three months, then stabilize and be maintained at approximately the same level.

TOP 10 diets

For those who don't mind: "I want to lose 10 kg faster! " Nutritionists do not like extreme methods, because most of them slow down the metabolism and upset the balance of vitamins and minerals in the body.

Below are the TOP-10 most popular diets for weight loss:

cottage cheese. For a week, consume half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir per day. Gradually add 1-2 fruits, 10-150 grams of wholemeal bread per day.
Vegetarian. Meat, poultry, fish are excluded from the diet, and in the strict version, all products of animal origin. Vegetables - raw or steamed - make up 80% of the diet.
Eggs. Breakfast and dinner - 2 boiled eggs, a slice of black bread, tea. For dinner - a piece of lean meat with soup, vegetable side dish on low-fat meat or vegetable broth.
Protein. The basis of the diet is a low-fat diet of boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits a day are allowed.
Apple DietApple. In fact, a mono-diet can last more than 7 days while gaining an average of one kilogram of body weight. The whole diet is 1, 5 kilograms of green apples and water.
Grain. Diet on grains boiled in water without adding salt and fat. You can eat a vegetable salad with lemon zest twice a day. It is very difficult to sit on it for a whole month.
Juice. Accepts only freshly squeezed fruit and vegetable juices in the diet. If you do not sit on it for more than a week, it helps to lose 5 to 10 kilograms. However, when used for a long time, tooth enamel is destroyed, stomach pains appear and constipation begins.
Fruit. Only sugar-free fruits that can be eaten up to 2 kg per day remain in the diet. It is allowed to replace it with low-fat dairy products (in different dishes).
Chocolate. A very strict version of the mono-diet, which allows you to eat 100 grams of dark chocolate and drink green tea a day. Dietary abuse can lead to various diseases.
Coffee shop. Drink a cup of coffee before each meal (4-5 times a day). This allows you to eat less and speeds up your metabolism. However, it puts a lot of strain on the heart and raises blood pressure.

As you can see, not all effective diets that allow you to lose up to 10 pounds a month are balanced.

Opinions of those who want to fight this excess weight confirm that the general well-being deteriorates significantly after the first week. So is it worth enduring, or is it better to choose a healthier, more economical method?

Restrictions and contraindications

The use of unbalanced diets and very fast weight loss are completely opposite:

restrictions during pregnancy and lactation;
in case of chronic diseases of internal organs;
acute liver or kidney failure;
nervous and cardiovascular system problems;
oncological and autoimmune diseases;
after recent serious injuries and surgeries;
with active inflammatory processes in the body;
if immunity is severely reduced for any reason;
.

In these cases, an unbalanced diet and insufficient calorie intake can lead to catastrophic consequences, including death.

Doctors have found that people who often go on low-calorie diets or suffer from hunger gradually develop anorexia, a serious mental illness that prevents them from eating normally. The trick is that it is very difficult for a layman to catch the first symptoms. Only an experienced psychiatrist can get rid of it when the disease manifests itself in full force. Placement in a private clinic is often required.

Sports

With a starting weight of 100 kg or more, you can lose 10 kg in a month without physical exertion, simply by reducing the diet consumed by 20%. However, the result obtained in this way is unlikely to suit you. A rapidly losing weight figure with a fat-free layer is blurred and loses its clear contour. The person becomes completely shapeless, the skin sags and it is difficult to see the muscles in the wrinkles.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase calorie deficit, which is not only due to the reduction of the usual diet, but also as a result of regular exercise. The missing layer of fat is gradually replaced by a muscle frame, leaving the skin supple and beautiful.

At the basic level, one hour of moderate walking or half an hour of aerobic exercise is enough. The load should be gradually increased as the body adapts quickly to it.

Strength training should only be done when most of the fat has been removed. Otherwise, you can get the opposite result: build muscle under the fat layer and grow even more.

How to lose 10 kg per month

An undeniable fact is that the ways to lose 10 kg per month are not harmless to health. For this reason, it is important to listen to the advice of experts, including nutritionists and fitness trainers. In general, the issue of losing weight in a month for any kilogram should be approached comprehensively, reconsider your diet and include daily physical activity. There are many options - from proper nutrition to calorie-restricting mono diets. There are different types of weight loss exercises depending on the region you want to work on.

Diets

The simplest option is to separate foods into forbidden and allowed. Eating on this principle for all 4 weeks and exercising at least twice a week will make you lose weight easily. The list of prohibited foods includes:

lard and other fatty foods;
alcohol;
salt;
sugar and all sweet foods;
spices;
sauces, mayonnaise, ketchup;
fried and smoked dishes;
soda;
chips;
packaged juices;
fatty meats;
products.

Just by eliminating these foods, you will start to lose weight. Replace them with healthy food, which includes:

Fresh, cooked, boiled or baked vegetables except potatoes;
skim milk and fermented milk products;
boiled egg;
lean meat and fish;
cereals;
whole grain bread;
unsweetened fruits.

According to these two lists, you can lose weight for more than a month without a certain diet. But there are also special techniques aimed at losing weight. You can get good results in a month:

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

Weight Loss

Depending on your specific goal, you can choose strength or aerobic activity for your diet, ie. heart. Second, it is more effective in terms of burning fat and reducing volume. Strength training does not allow the skin to sag, which is especially important with such a rapid weight loss in a month. In any case, if in the past the loads were limited to simple climbing stairs, you will not start the sport suddenly. First, there should be a light warm-up, a long walk, and only then try 15-minute workouts. Then the load can be gradually increased.

No diet

You can lose weight not only thanks to diets, but also thanks to a few simple rules. The first is the forced reduction of calorie intake. Anything can happen, the main thing is that you have a daily lack of energy. It's about burning more calories than you consume. As a result, the body will release the missing energy from its reserves. In addition to calories, it is important to follow a few simple rules:

diet reduces 1500-2000 kcal and portion size to 200-250 g;
eat 4-5 times a day, observe breaks between meals for 3-4 hours;
Stop snacking while watching TV or in front of a computer;
Do not limit food after 6 o'clock - it is better to eat late 3-4 hours before bedtime;
Replace all simple carbohydrates with complex ones, ie. eat cereals, not sweets;
Include fresh fruits and vegetables in your diet every day;
cooking by cooking, boiling, baking or steaming;
Do not completely abandon your favorite flavors, just consume small amounts and preferably in the morning;
Use appropriate spices such as ginger, cinnamon, paprika, turmeric and mustard.

Proper nutrition minus 10 kg per month

The above rules also apply to the type of diet, such as nutrition. Although this technique is often considered a way of life, its principles can be followed at any time. The key is a balanced diet with the amount of protein and carbohydrates a person needs. Diet does not exclude sweets, but they should be healthy, for example, marshmallow, cheesecake, marmalade or ordinary cottage cheese casserole. The main dishes of proper nutrition are also healthy and no less delicious. You can get acquainted with the detailed menu below.

The main principle of a diet in the form of proper nutrition is a mandatory breakfast. Its absence eats you up a lot in the evening. You can eat something sweet in the morning. Lunch should contain some carbohydrates and proteins, and dinner should contain only proteins. An example menu based on these principles can be designed as follows:

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

Effective 10 kg weight loss diets

Despite proper nutrition and good results, many people still choose a diet from the category of "losing 10 kg per month. "Here are some effective techniques. The toughest choices are express diets that limit your diet to one or two foods. Due to the loss of water, they lose more weight. A protein diet where you can lose weight fast enjoys good reviews because protein is a natural fat burner. The vegan method, which is dominated by meat restrictions and plant foods, gives excellent results.

Mono diet

Kefir diets are classified as highly effective diets. It will take only 10 days, not a month. You will not be able to eat anything daily, but only when you drink water, one of them should be emptying. The remaining fat content of the remaining days is not more than 2. 5% kefir. Every day a certain type of product is added to it:

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

Vegetarian

The main difference is the lack of meat. Prohibited foods include coffee, alcohol and pepper corn. In this case, the daily menu may consist of the following products and dishes:

boiled buckwheat or rice;
bunting in water;
cooked, steamed or grilled vegetables;
rye bread;
boiled egg;
olive oil;
mushroom;
low-fat kefir, milk and cottage cheese;
unsweetened fruits.

Protein

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

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

10kg Weight Loss Plan

In addition to developing a diet plan for a month, it is recommended to develop a training system for more effective weight loss. It will depend on whether you exercise at home or go to the gym. When planning a month, women should pay attention to cardio, which helps them burn fat more effectively along with their diet. Men are better suited for serious strength loads that help build muscle. When choosing a workout, especially if you are a beginner, make sure you take into account their complexity.

At home

At home, you can do it effectively with just a few dumbbells and weights. The beginning of a workout is a warm-up, for example, cardio or some of the simplest exercises - squats and push-ups. At the end of the session, it is recommended to cool down in the form of stretching for proper muscle formation. The main group can include the following exercises performed in 3 sets of 8-10 repetitions:

cotton, possible with dumbbells;
bending;
push;
30-60 seconds board;
plie;
lift the pelvis while lying down;
leg lift;
"scissors" or "bicycle".

In the gym

The design principles of workouts for gym workouts remain the same. It is recommended to use a treadmill, sports bike, ellipsoid as a cardio load. The basic set of exercises can be as follows:

barbell press;
false dumbbells;
Sit with a barbell on your shoulders;
leg extension in the simulator;
standing arms with dumbbells;
lifting on the simulator;
bending;
hyperextension.

Fat burning is minus 10 kg per month

Break and circuit training are more effective in terms of fat loss. They are more dense. Specifically, interval training is an alternative to 4-second 20-second physical activity and 10-second rest complexes. You can do any training for such activities, depending on the problem areas. Squatting, claws, pushing, squeaking in the press, etc. It is appropriate. Circular training consists of a series of continuous exercises, for example:

squat;
push;
jumping starfish;
any exercise;
swaying legs;
lung;
training "bike".

Reviews

I don't like diets, so I decided to lose weight following a few simple rules. He limited his diet to 1, 500 calories a day. Sweet, oily, fried removed. I did light exercise and stretching every day. I managed to lose only 8 kg in a month.

I have a stomach problem, so diets are contraindicated for me. On the advice of a doctor, I switched to proper nutrition. I only did cardio on a treadmill or stationary bike. I weighed only 10 kg for a month, but I weighed a lot at first, so I was able to lose weight quickly, even without a special diet.

How to lose weight without harming your health

Why are nutritionists united on the issue of malnutrition? It is believed that most diseases in humans are the result of poor nutrition due to vitamin and mineral deficiencies. A striking example is the so-called excuse. A very dangerous disease that can be treated with ordinary ascorbic acid (vitamin C).

If a woman simply cuts her diet to reduce the calorie intake in addition to losing 10 or more pounds, it will lead to a general deterioration in well-being, broken hair and nails, and pale skin. But is there a real way to lose 10 pounds a month without harming your health? Of course, yes, and this is the usual proper nutrition.

The essence of losing weight

How to lose 10 kg in a month? To do this, you do not need to look for the magic pills or modern methods that they ask you to put a neat amount (for example, Elena Malysheva's diet), it is enough to know and follow the principles of proper nutrition to lose weight. At the same time, not only the stomach and sides, but also the face, arms, legs and the whole body will lose weight.

Remember that the more active a person's weight loss lifestyle is, the better he or she can achieve in a short period of time without compromising health. Spending more calories is a necessary factor to successfully lose 10 pounds. The less you move, the longer it will take.

10 kg weight loss rules:

Eliminate yeast from your diet for a month before losing weight. If you can't eat without bread, replace it with pita bread or unleavened diet bread;
prefer diet meats (chicken breast, lean beef) and oven-baked or steamed fish;
Eat vegetables and fruits in the morning, except cabbage, which you can eat all night;
Eat a full breakfast and skip lunch. Ideally, breakfast should be more than 30 percent of daily calories. When it comes to food, it should be light and should be taken no later than five hours before bedtime;
Never starve yourself. Hungry stomach is the worst enemy of weight loss. The constant desire to eat without satisfying the needs of the stomach leads to disorders of the digestive system, feeling unwell and depressed mood. Eat a snack with apples, dried fruits, low-fat kefir, cottage cheese or yogurt;
If you want to lose 10 pounds a month and not harm your health, remember that 80 percent of your diet should consist of vegetables, fruits and whole grains. The rest of the cavity is filled with meat and dairy products. All this should be consumed every day, taking into account the required calories.