Is it possible to lose 10 kg in a month

9 January 2021

The goals of losing weight are very different, as are the methods of achieving them. Someone prefers to have an easy weight loss, in which the body does not experience severe stress, and its owner - constant hunger. Emotion. For others, it is easy to limit yourself to literally everything for a month, but lose a dozen kilograms during this time. Does it make sense so quickly, and if you do in a monthHow will the body feel if you lose 10 kg? Are there safe methods to achieve this result?

much or little?

In fact, losing 10 kilograms of weight without harming health is realistic only for those whose initial body weight is significantly above the standard, and the body mass index is above 30. This means that with a person over 170 cm in height, his body weight is over 100 kilograms. And, after getting rid of 10 kg, he will lose only 10% of his weight, which the doctor says is the maximum allowable weight lossRate.

However, people who want to lose fast and a lot have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (which is the upper limit of the standard! ), Weighs about 72 kg with a height of 170 cm. And if you lose 10 kg in a month, 14% of the mass will be lost, and thisAlready there can be quite unpleasant consequences for health.

Therefore, before you set yourself such a task, think about what is more important to you: achieving harmony as soon as possible at any cost or moving a little more peacefully toward the intended goal, But without harming your body!

Absolutely everyone can lose 10 kg of weight in 3 months with minimal effort, but at the same time, lost fat is almost guaranteed not to return, as is often the case with 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 and not in one. But if you still want to resort to extreme methodsOr if your weight is significantly higher than ideal, then at least try to follow general rules that help reduce the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters per day. This will reduce the burden on the kidneys and the cardiovascular system, allowing you to quickly remove toxins and toxins and preserve beautiful skinwill allow.
Abandon all convenience foods and canned foods. They contain a lot of chemical additives that do not contribute to rapid weight loss and poison the body.
Remove sugar, baked goods and confectionery from your diet. If you really want something 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 dietary meats: chicken breast, veal, lean beef, rabbit. Also, it is better to steam it or boil it, in extreme cases, fry it on the grill, but not in the pan with the addition of oil. .
Eat seafood. They are very beneficial because they contain a large amount of minerals and trace elements that help to keep the metabolism at a high level.
Cut out alcohol. Apart from the fact that it maintains water in the body, its decay products poison the body, overload the liver and kidneys, and destroy the brain. High content of phytoestrogens in the drinkDue to regular consumption of beer by men, women become obese.
Eat partially. This will allow the body to efficiently digest food, consume the calories it receives smoothly and will not add fat to the reserve.
Carbohydrates - In the morning. Those carbohydrates that you don't have time to use in a day will settle on your sides as fat deposits overnight. If you want to lose 10 kilos in a month -A carbohydrate dinner is not for you!
Be careful with nuts. Nuts, seeds and dry fruits are the perfect snack for those eating on any diet. It helps relieve hunger quickly and provides the body with valuable nutrients. Do not forget about. The daily rate is no more than a handful of such a mixture!
Juice and soda. Any carbonated beverage irritates the stomach lining and can provoke its inflammation. They should be kept out of the diet. The menu contains 1-2 glasses of freshly squeezed juice.
Get more fiber. The fibers of the plant plant perform three useful functions at once: they eliminate long-term hunger, stimulate intestinal peristalsis, adsorb, and remove toxins. Their mainSources are fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

Already only on these rules, you can easily lose 10 kilograms in just two months, and if you add to this regular practice, even faster.

Important! Ideally, such principles of nutrition should become the norm for all, in which case, the weight will decrease slightly in two to three months, then stabilize and be maintained at approximately the same level.

Top 10 diets

For those who don't give up on the idea: "I want to lose 10 kg of weight fast! ", there are more rigorous types of diets, mainly posted on the internet. Nutritionists are highlyDo not like the methods, as most of them slow down the metabolism and disrupt the vitamin and mineral balance in the body.

Below are the top-10 popular diets, of which the review of weight loss is not the worst:

Yogurt. Within a week, half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir per day is consumed. Slowly 1-2 fruits a day, whole grains. Add 10–150 grams of bread.
Vegetarian. Meat, poultry, fish are excluded from the diet, and in the harsh version - all products of animal origin. Vegetables - raw or boiled - make up 80% of the diet.
Egg. Snack and Dinner - 2 hard boiled eggs, a slice of black bread, tea. For lunch - soup on low-fat meat or vegetable broth, a slice of lean meat with vegetable side dish.
Protein. The basis of the diet is low-fat diet boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits per day are allowed.
Apple DietApple. In fact, a mono-diet, you cannot live on it for more than 7 days, during which it takes an average of one kilogram of body weight. The entire diet is 1. 5 kg of green apple and water. .
Cereals. Cereals boiled in water, without adding salt and oil. 2 times a day, you can eat vegetable salad with lemon dressing. It is very difficult to sit on it for a whole month.
Juice. Only considers presence in the diet of freshly squeezed fruit and vegetable juices. If you don't sit on it for more than a week, it helps you lose 5 to 10 kilograms of weight. But longWith prolonged use, the enamel of the teeth is destroyed, abdominal pain appears, and constipation begins.
Fruits. The diet consists of only unripe fruits, which can be eaten up to 2 kg per day. Substitutes with low-fat dairy products (on separate meals) are permitted.
Chocolate. A very difficult version of the mono-diet, which allows you to eat 100 grams of dark chocolate and drink unlimited amounts of green tea per day. Dietary abuse can lead to various diseases.
Coffee shop. Drinks a cup of coffee before every meal (4-5 times a day). It allows you to eat less and speed up your metabolism. But at the same time, it helps the heart. Overloads and raises blood pressure.

As you can see, not all effective diets allowed to get rid of up to 10 kilograms a month are balanced.

Review of those who have tried to cope with excess weight in this way, confirm that general well-being is deteriorating significantly after the first week. So is it worth tolerating or is it a healthy, sparingWhich method is better to choose?

Restrictions and differences

Any unbalanced diet and quick weight loss are strictly used:

restrictions during pregnancy and breastfeeding;
in the presence of any chronic diseases of the internal organs;
acute liver or kidney failure;
problems with the nervous and cardiovascular systems;
oncological and autoimmune diseases;
after recent serious injuries and surgery;
with active inflammatory processes in the body;
If immunity decreases for some reason;
during intense physical activity and / or strength training.

In these cases unbalanced nutrition and insufficient calorie intake can lead to devastating results, until death.

Physicians have found that people who often go on a low-calorie diet or develop anorexia slowly from hunger, are a serious mental illness that interferes with eating in general. It is very difficult for a man to catch the first symptoms. And when the disease manifests in full force, only an experienced psychiatrist can get rid of it. Placements in a specialized clinic are often required.

exercise

With a starting weight of 100 kg or more, you can lose 10 kg per month without physical exertion, simply by consuming less than 20% of the diet. But the results obtained in this way are unlikely to suit you. A fast-losing weight figure, left without a thick layer, blurs and loses its clear outline. The person becomes completely shapeless, the skin flattens, and the muscle folds. It is difficult to see.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate, and increase calorie deficiency, which is now produced not only by normal dietary cuts, but also by regular trainingThe fat layer is gradually replaced by the muscle frame, and the skin remains soft and beautiful.

At the basic level, walking for one hour on a moderate brisk stride or half an hour of aerobic training is sufficient. Slowly, the load should be increased, as the body quickly adapts to it.

Strength training should only be done if most of the fat is already depleted. Otherwise, you can get the opposite result: the muscle building under the layer of fat gets even bigger.

how to lose 10 kg weight per month

An undisputed fact is that methods of losing 10 kilos of weight per month are not harmless to health. For this reason, it is important to listen to the advice of professionals, including nutritionists and fitness trainers. Generally, someoneEven for the number of kilograms the issue of losing weight in a month should be approached extensively, including modifying your diet and physical activity in the daily routine. There are many options - from proper nutrition to a calorie-restricted mono diet. Weight loss exercises have varieties depending on the area you want to work out.

diet

The simplest option is to just separate foods into prohibited and allowed. On this principle, eating all 4 weeks and exercising at least twice a week, you will lose weight easily. Prohibited food. The list of substances includes:

lard and other fatty foods;
alcohol;
salt;
sugar and all sweet foods;
spices;
sauce, mayonnaise, ketchup;
fried and smoked dishes;
soda;
chips;
packaged juice;
fatty meat;
flour products.

By eliminating these foods, you will already start losing weight. Replace them with healthy foods, including:

Fresh, stew, boiled or baked vegetables, other than potatoes;
skim milk and fermented milk products;
boiled eggs;
lean meat and fish;
grains;
Whole grain bread;
Unripe fruits.

Based on these two lists, you can lose weight for more than a month without a specific diet. But there are also special techniques aimed at getting rid of excess weight. You get good results in a month. Can:

Japanese diet. It is based on the use of protein. It can last for 7 to 14 days. Dietary base are foods that quickly satisfy hunger, such as fish, meat, eggs, olives. Oil, fruits, vegetables, and grains.

slimming exercises

Depending on the specific goal, you can choose strength or aerobic activity for the diet, ie. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength exercises do not allow the skin to relax, whichWith such rapid weight loss in a month is especially important. Under no circumstances, you can suddenly start playing the game, if the first loads were limited to simple climbing stairs. The first light warm-up, Walking long and only then a 15 minute workout should be attempted. Then the load can be increased gradually.

no diet

You can lose weight not only for diet, but also for a few simple rules. The first of these is the inevitable reduction in calorie intake. It can be anything, the main thing is that you have daily energyIt contains more calories than you consume. Thanks to this, the body will overcome the lack of energy from its reserves. In addition to calories, it is important to follow several simple rules:

Diet at least 1500-2000 kcal, and serving size 200-2000 grams;
eat 4-5 times a day, breaks between meals in 3-4 hours;
Stop snacking while watching TV or in front of a computer;
Do not limit food after 6pm - it is more correct to eat late dinner 3-4 hours before bedtime;
Replace all simple carbohydrates with complex ones, ie. Do not eat sweets, but grains;
Include fresh fruits and vegetables in your diet every day;
by cooking stew, boiling, baking or steaming;
Do not completely abandon your favorite dishes, but simply consume them in small amounts and preferably in the morning;
Use the right spices like ginger, cinnamon, cayenne, turmeric and mustard.

Proper nutrition minus 10 kg per month
The above rules also apply to types of diet such as nutrition. Although this technique is often considered a way of life, Because its principles can be followed at any time. The base is a balanced diet with the amount of protein and carbohydrate a person needs. The diet does not exclude sweets, but they must be healthy, for example, Marshmallow, Cheesecake, Marmalade or regular yogurt casserole. The main nutritional dishes are also healthy and no less tasty. You can study the detailed menu below.

The main principle of diet as proper nutrition is compulsory breakfast. Its absence makes you eat in the evening. In the morning, you can eat something sweet. The midday meal should include a portion of carbohydrates and protein, andDinner should consist of protein only. A sample menu based on these principles can be created as follows:

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

effective 10 kg weight loss diet

Although proper nutrition gives good results, many still choose diets from the "lose 10 kg weight per month" category. Many effective techniques can be distinguished here. The hardest option is the express diet, which makes the dietRestricts to one or two foods. Lack of water causes them to gain more weight. A protein diet, on which you can lose weight quickly, gets good reviews, because protein is a natural fat. Burner. The vegetarian diet and predominance of plant foods have excellent results with a restriction in the diet of meat.

mono diet

The kefir diet is classified as a highly effective diet. It will take not only a month to lose weight, but only 10 days. One of them must be unloaded, when you do anything for a day. Can not eat, but only drink water. The basis of the remaining days is 2. Kefir with a fat content of not more than 5%. Every day a certain type of product is added to it:

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

vegetarian

Its main difference is the lack of meat. Restricted foods include coffee, wine, and peppercorn. In this case, the daily menu may include the following products and dishes:

Boiled buckwheat or rice;
bunions on water;
stew, steamed or grilled vegetables;
rye bread;
boiled eggs;
olive oil;
mushrooms;
low-fat kefir, milk and cheese;
Unripe fruits.

protein

Another great option is the protein diet. In addition, it helps to maintain muscle tone. The basic principle is almost complete restriction of carbohydrates. They are replaced with protein. With this month exerciseCombining the diet is recommended. It will help shape the body. Sample menu for a month:

Breakfast - milk or any other fermented milk drink;
snack - 150 grams of rice porridge;
Lunch - lean meat or soup bowl with sliced vegetables in a low-fat broth;
afternoon tea - cottage cheese with natural yogurt;
dinner - 2 boiled eggs, a portion of fish;
- a glass of fresh oranges or apples.

10kg weight loss plan

In addition to preparing a diet plan for a month, it is recommended to develop a training system for more effective weight loss. This will depend on whether you exercise at home or go to the gym. When making a monthly plan, women should focus on cardio, which along with diet helps burn fat more efficiently. Men are more suitable for severe strength loads that help in building muscle. When choosing, be sure to consider their complexity, especially if you are a beginner athlete.

at home

Even at home, you can do this effectively with just a pair of dumbbells and weights. The start 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, cooling is recommended as stretching for proper muscle formation. The main set may include the following exercises, performed in 3 sets of 8–10 reps:

lungs, possible with dumbbells;
twisting;
push-ups;
plank for 30-60 seconds;
squats, including pli;
raising the pelvis while lying down;
leg lift;
"scissors" or "bicycle".

in the gym

The principles of designing workouts for the gym are similar. It is recommended to use a treadmill, exercise bike, ellipse as a cardio load. The basic set of exercises can be as follows:

Barbell Press;
lying dumbbells;
Squats with a barbell on the shoulders;
leg extension in the simulator;
standing arms with dumbbells;
elevating toes in the simulator;
twisting;
hyperextension.

Fat Burning Workout minus 10kg per month
Interval and circuit training are considered more effective in the context of fat loss. They are more intensive. In particular, interval trainingThere is an option for a 4-minute and 10-second rest for a complex of 20 seconds of physical activity. For such activities, you can choose any exercise based on problem areas. Squats, Lungs, Push-Ups, PressBut crunches etc. are appropriate. Circular training involves a variety of exercises, for example:

squats;

push-ups;

Starfish jumping;

any abs exercise;

swing leg;

lungs;

exercise "bike".

review

I don't like the diet, so I decided to just lose weight, following several simple rules. He limited his diet to 1500 kcal per day. Sweet, fatty, fried. I everyA day of light exercise and stretching. For a month I lost only 8 kg.

I have stomach problems, 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. A total of over 10 kg for a month. Is, but my weight was initially large, so I was able to lose weight so quickly even without a special diet.

how to lose weight without harming health

Why are dietitians united against poor nutrition? There is an opinion that most diseases in humans are the result of poor nutrition with deficiency of vitamins and minerals. One striking example is the so-called scurvy, a very dangerous disease that can be treated with simple ascorbic acid (vitamin C).

If a woman cuts her diet to reduce calorie levels, in addition to only losing 10 or more kilograms of weight, it will lead to better deterioration of hair, brittle hair and nails, and pale skinBut is there a real way to lose 10 kilograms of weight in a month without harm to health? Of course, yes, and this is normal proper nutrition.

weight loss summary

how to lose 10 kg of weight in a month? To do this, you do not need to look for magic pills or sophisticated modern techniques, for which they ask to keep out a clean amount (such as Elena Malasheva's diet), this is the proper nutrition for weight loss. It is enough to know and follow the principles of. At the same time, not only the weight of the stomach and sides will be reduced, but also in the form of face, hands, feet and whole body.

Remember that the more active a person who is to lose weight, the better he can achieve results without harm to health. Spending more calories is a necessary factor in successfully losing 10 kg. The less you move. Will increase, it will take longer.

10 kg weight loss rules:

Before losing weight in a month, make sure to exclude yeast baked goods in your diet. If you can't eat without bread, replace it with beaten bread or unleavened diet bread;
Give preference to diet meat (chicken breast, lean beef) and fish cooked in the oven or steamed;
Eat vegetables and fruits in the morning with the exception of cabbage, which you can eat overnight;
Have a hearty breakfast and skip dinner. Ideally, breakfast should be more than 30 percent of your daily calories. For dinner, it should be light and not taken five hours before bedtime;
Never drive yourself to hunger. Hungry abs are the worst enemy of weight loss. Constant desire to eat without meeting stomach needs, leads to disruption of the nutritional system, unhealthy and depressed moodHave a snack with apples, dried fruits, low-fat kefir, cottage cheese or yogurt;
If you want to lose 10 kilograms of weight in a month and do not harm your health, remember that your diet should include 80 percent vegetables, fruits and grains. The remaining intervals are meat and dairy products. All of this should be consumed every day, keeping in mind the required calories.