Is it possible to lose 10 kg in a month

The goals of losing weight are very different, as are the ways to achieve them. Someone prefers smooth weight loss, where the body is not exposed to severe stress, and its owner - a constant feeling of hunger. For others, it's easier to limit yourself to literally everything for a month, but lose a dozen kilograms during that time. Does it make sense to hurry and how will the body feel if you lose 10 kg in a month? Are there safe ways to achieve this result?

A lot or a little?

Are there safe ways

In fact, losing 10 kilograms without harm to health is only realistic for those whose initial body weight is well above the norm and whose body mass index is above 30. This means that with a height of over 170 cm, the body weight of a person is more than 100 kilograms. And after shedding 10 kg, he will only lose 10% of his weight, which doctors consider to be the maximum acceptable rate of weight loss.

Most people who want to lose a lot quickly and a lot, however, have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ) the weight is with a height of170 cm about 72 kg. And if you lose 10 kg in a month, then 14% of the mass will be lost, and this can already have quite unpleasant consequences for health.

Therefore, before you set yourself such a task, think about what is more important to you: at any cost as quickly as possible, to achieve harmony or to approach the intended goal, a little more calmly, but without your own bodyto harm!

Absolutely anyone can lose 10 kg in 3 months with minimal effort, but at the same time it is almost guaranteed that the lost fat will not come back, 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 rather than one. Nevertheless, if you want to resort to extreme methods or your weight is significantly above the norm, at least try to follow the general rules that will help minimize the possible negative consequences of rapid weight loss:

  • Drink plenty of water - at least 1. 5 liters per day. This relieves the strain on the kidneys and cardiovascular system, allows you to quickly remove toxins and toxins, and maintain beautiful skin.
  • Discard all ready meals and canned food. 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 honey or dried fruit in small amounts.
  • Choose low-fat dairy products. This allows the body to get enough calcium to maintain the strength of bones and teeth, but it decreases the daily fat intake.
  • Diet meat
  • Eat dietary meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to cook it steamed or boil, in extreme cases, grill it, but not in a pan with added oil.
  • Eat seafood. They are very useful as they contain a large amount of minerals and trace elements that help keep your metabolism at a high level.
  • cut out alcohol. In addition to retaining water in the body, its decay products poison the body, overload the liver and kidneys, and destroy the brain. Regular beer consumption in men leads to obesity in women due to the high content of phytoestrogens in the drink.
  • Eat fractionated. This enables the body to efficiently digest food, smoothly use up the calories it has ingested, and not store fat in reserve.
  • carbohydrates - in the morning. These carbohydrates, for which you don't have time on a day, settle on your sides in the form of fat deposits overnight. If you want to lose 10 kg in a month, a carbohydrate dinner is not for you!
  • Be careful with nuts. Nuts, seeds, and dried fruits are the perfect snack for those who eat well. It helps to quickly relieve hunger and provides the body with valuable nutrients. But don't forget about the calories. The daily rate is no more than a handful of such a mixture!
  • juices and soda. All carbonated drinks irritate the stomach lining and can cause inflammation. They should be excluded from the diet. There are still 1-2 glasses of freshly squeezed juice on the menu every day.
  • Get more fiber. Coarse vegetable fibers perform three useful functions at the same time: they eliminate hunger for a long time, stimulate intestinal motility, adsorb and remove toxins. Their main sources are fresh vegetables and fruits, bran, sprouted seeds, and whole grain breads.

Even following these rules, you can easily lose 10 kilograms in just two months. If you add exercise to that on a regular basis, it will be even faster.

Important! Ideally, such nutritional principles should become the norm for everyone. In this case, the weight will drop slightly in two to three months, then stabilize and be kept at roughly the same level.

TOP 10 diets

For those who keep thinking: "I want to lose 10 kg faster! ", there are more stringent types of diets that are mainly published on the Internet. Nutritionists don't like extreme methods too much, as most of them slow down metabolism and upset the vitamin and mineral balance in the body.

Below are the top 10 diets whose ratings aren't the worst among those who have lost weight:

  1. Quark. Half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed within a week. Gradually add 1-2 fruits per day, 10-150 grams of whole grain bread.
  2. 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.
  3. egg. Breakfast and dinner - 2 hard-boiled eggs, a slice of black bread, tea. For lunch - soup on low-fat meat or vegetable broth, a piece of lean meat with a vegetable garnish.
  4. protein. The basis of the diet is low-fat boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits per day are allowed.
  5. Apple DietApple. In fact, on a mono diet, you cannot stay on it for more than 7 days, during which it averages one kilogram of body weight. The entire diet consists of 1. 5 kilograms of green apples and water.
  6. grain. Diet on cereals, boiled in water without adding salt and oil. You can eat a vegetable salad with lemon dressing 2 times a day. It is very difficult to sit on it for a whole month.
  7. juice. Assumes that only freshly squeezed fruit and vegetable juices are included in the diet. If you do not sit on it for more than a week, you will lose 5 to 10 kilograms. With prolonged use, tooth enamel is destroyed, stomach pain occurs and constipation begins.
  8. fruit. Only unsweetened fruits remain in the diet, which can be consumed up to 2 kg per day. Switching to low-fat dairy products is allowed (at different meals).
  9. chocolate. A very tough version of the mono diet that allows you to eat 100 grams of dark dark chocolate and drink green tea in unlimited amounts per day. Diet abuse can lead to various diseases.
  10. Café. A cup of coffee is drunk before each meal (4-5 times a day). This allows you to eat less and speeds up your metabolism. But it overworks the heart and increases blood pressure.

As you can see, all effective diets that can get you rid of up to 10 kilograms per month are unbalanced.

Reviews from people who have tried to deal with obesity in this way confirm that general well-being deteriorates significantly after the first week. So is it worth tolerating or is it better to choose a healthier, more economical method?

Limitations and contraindications

The use of unbalanced diets and losing weight too quickly is strictly contraindicated:

  • restrictions during pregnancy and breastfeeding;
  • for chronic diseases of the internal organs;
  • acute liver or kidney failure;
  • problems with the nervous and cardiovascular system;
  • oncological and autoimmune diseases;
  • after recent serious injuries and operations;
  • with active inflammatory processes in the body;
  • if the immunity is severely impaired for any reason;
  • during intense physical activity and / or strength training.

An unbalanced diet and insufficient calorie intake can lead to catastrophic consequences and even death in these cases.

Doctors have found that those who frequently follow low-calorie diets or starve to death gradually develop anorexia, a serious mental illness that interferes with normal eating. His trick is that it is very difficult for a layperson to recognize the first symptoms. And if the disease manifests itself in full force, then only an experienced psychiatrist can get rid of it. Accommodation in a specialist clinic is often required.

Exercise

With a starting weight of 100 kg or more, you can lose 10 kg per month without physical exertion by simply reducing the diet you have taken by 20%. However, it is unlikely that the result obtained in this way will suit you. A rapidly diminishing figure without a layer of fat blurs and loses its clear outline. The person becomes completely shapeless, the skin sags, and the muscles in their folds are difficult to see.

Through active physical activity, you can maintain muscle tone, maintain a high metabolic rate, and increase the calorie deficit that is now created not only by reducing your usual diet but also by exercising regularly. The layer of disappearing fat is gradually replaced by the muscle carcass, and the skin remains firm and beautiful.

At the beginning it is sufficient to run for an hour with moderate steps or for half an hour of aerobics. Gradually, the load should be increased, as the body quickly adapts to it.

Strength training should only be done when most of the fat has already been eliminated. Otherwise, you can get the opposite result: build muscles under the layer of fat and get even bigger.

How to lose 10 kg a month

An indisputable fact is to say that ways to lose 10kg a month are not harmful to your health. Because of this, it's important to listen to advice from professionals, including nutritionists and fitness trainers. In general, the problem of losing weight for any number of kilograms in a month should be fully addressed by reviewing your diet and including physical activity in your daily routine. There are many options - from proper nutrition to a low-calorie mono diet. Weight loss exercises also have varieties depending on the zone you want to train.

Diets

The simplest option is to simply separate food into prohibited and permitted. If you eat this principle every 4 weeks and exercise at least a few times a week, you will 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 meat;
  • flour products.
lean meat

If you just eliminate these foods, you will already lose weight. Replace them with healthy foods including:

  • fresh, steamed, boiled or baked vegetables, except potatoes;
  • skimmed milk and fermented milk products;
  • boiled eggs;
  • lean meat and fish;
  • grain;
  • whole grain bread;
  • unsweetened fruits.

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

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

slimming exercises

Depending on the specific goal, you can choose strength or aerobic activity for the diet; H. Cardio. The latter are more effective in terms of fat burning and volume reduction. Strength exercises do not let the skin sag, which is especially important with such a rapid weight loss in a month. In any case, you cannot start exercising abruptly if the load was previously limited to simply climbing stairs. The first should be a light warm up, long walks, and only then do a 15-minute workout. Then the load can be increased gradually.

No diets

You can lose weight not only thanks to diets, but also thanks to a few simple rules. The first of these is the mandatory reduction in caloric intake. It can be anything, the main thing is that you have a daily energy deficit. It consists of consuming more calories than you are consuming. Thanks to this, the body will extract the energy it lacks from its own reserves. In addition to calories, it's important to follow a number of simple rules:

  • reduce the diet to 1500-2000 kcal and the portion size to 200-250 g;
  • eat 4-5 times a day and watch the breaks between meals after 3-4 hours;
  • stop snacking while watching TV or sitting in front of the computer;
  • do not limit eating after 6 a. m. - it is more correct to have a late dinner 3-4 hours before bedtime;
  • replaces all simple carbohydrates with complex ones, i. e. H. don't eat sweets, eat cereal;
  • include fresh fruits and vegetables in your diet every day;
  • for preparing food by braising, boiling, baking or steaming;
  • Don't give up your favorite specialties entirely, just consume them in small quantities, preferably in the morning.
  • Use the right spices like ginger, cinnamon, paprika, turmeric and mustard.
mandatory reduction in caloric intake

Proper nutrition minus 10 kg per month

The above rules also apply to the type of diet, e. g. B. Diet. Although this technique is often even viewed as a life form, its principles can be followed for any length of time. The basis is a balanced diet with the amount of proteins and carbohydrates a person needs. The diet doesn't exclude sweets, but they should be healthy, such as marshmallows, cheesecake, jam, or regular curd casserole. The main courses of proper nutrition are also healthy and no less tasty. You can study the detailed menu below.

Menu

The main principle of nutrition in the form of proper nutrition is the obligatory breakfast. Its absence makes you overeat in the evening. In the morning you can eat something sweet. Lunch should have a serving of carbohydrates and protein, and dinner should only have protein. A sample menu based on these principles can be composed as follows:

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

Effective 10 kg weight loss diets

Although the right diet gives good results, many still choose diets from the "Lose Weight 10kg Per Month" category. Several effective techniques can be distinguished here. The hardest option is express diets that limit the diet to one or two foods. Their weight loss is more achieved through the loss of water. A protein diet that allows you to lose weight quickly has received good reviews because protein is a natural fat burner. The vegan method with a restriction on the meat diet and the predominance of plant-based foods has excellent results.

Mono diet

Kefir diets are classified as highly effective diets. It won't take you a month to lose weight, it will only take 10 days. One of these should be discharged if you cannot eat at all for a day, only drink water. The basis for the remaining days is kefir with a fat content of no more than 2. 5%. A certain type of product is added every day:

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

Vegetarian

The main difference is the lack of meat. Prohibited foods are coffee, alcohol and peppercorns. In this case, the daily menu can consist of the following products and dishes:

  • cooked buckwheat or rice;
  • bunting on the water;
  • steamed, steamed or grilled vegetables;
  • rye bread;
  • boiled eggs;
  • olive oil;
  • mushrooms;
  • 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 the almost complete restriction of carbohydrates. They are being replaced by protein. It is recommended that this diet be combined with exercise throughout the month. This will help shape the body. Sample menu for a month:

  • Breakfast - milk or another fermented milk drink;
  • Snack - 150 g of rice porridge;
  • Lunch - lean meat with sliced ​​vegetables or a bowl of soup in a low-fat broth;
  • afternoon tea - cottage cheese with natural yoghurt;
  • dinner - 2 boiled eggs, a serving of fish;
  • before bed - a glass of fresh oranges or apples.

10 kg weight loss plan

In addition to creating a diet plan for a month, it is recommended to develop a training system for more effective weight loss. It depends on whether you work out at home or go to the gym. When creating a monthly plan, women should focus on cardio which, along with diet, will help burn fat more efficiently. Men are more suitable for heavy strength loads that help build muscle. When choosing exercises, consider their complexity, especially if you are a beginner.

At home

Even at home, you can do this effectively with just a few dumbbells and weights. Starting a workout is with a warm-up, such as 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 to ensure proper muscle formation. The main set can contain the following exercises, performed in 3 sets of 8 to 10 repetitions:

  • lunges, possible with dumbbells;
  • twist
  • ;
  • push-ups;
  • plank for 30-60 seconds;
  • squats, including plies;
  • lift the pelvis while lying down;
  • leg raises;
  • "scissors" or "bicycle".

In the gym

The principles of designing workouts for workouts in the gym remain the same. It is recommended that you use a treadmill, exercise bike, and ellipsoid for cardio exercise. The basic exercises can be as follows:

  • barbell press;
  • lying dumbbells;
  • squats with a barbell on your shoulders;
  • Leg extension in the simulator;
  • standing arms with dumbbells;
  • lift on toes in the simulator;
  • twist
  • ;
  • overstretching.
Bench press with the barbell

Fat burning training minus 10 kg per month

Interval and circuit training are considered more effective in terms of fat burning. They are more intense. In particular, interval training is a variety of 4 minute complexes with 20 seconds of physical activity and 10 seconds of rest. For such activities, you can choose any exercise depending on the problem areas. Squats, lunges, pushups, crunches in the press, etc. are all suitable. Circuit training consists of continuously performing a series of exercises, for example:

  • squats;
  • push-ups;
  • starfish jump;
  • every from exercise;
  • swinging legs;
  • lunges;
  • Exercise "bicycle".

Reviews

I don't like dieting, so I decided to just lose weight, following a series of simple rules. She limited her diet to 1500 kcal per day. Eliminates sweet, fatty, fried. I did light exercises and stretched every day. For a month I was only able to lose 8 kg.

I have stomach problems, so diets are contraindicated for me. On the advice of a doctor, I switched to proper nutrition. I've only done cardio on a treadmill or stationary bike. The total amount for a month is even more than 10 kg, but my weight was initially large, so I was able to lose weight so quickly without a special diet.

How to lose weight without harming your health

Why are nutritionists on a united front against poor nutrition? There is an opinion that most of the diseases that occur in humans are the result of poor diet with a lack of vitamins and minerals. A striking example is what is known as scurvy. A very dangerous disease that can be treated with common ascorbic acid (vitamin C).

Lose weight without harming your health

If a woman simply cuts her diet to reduce calorie consumption, and in addition to losing 10 or more kilograms, this leads to an overall deterioration in well-being, brittle hair and nails, and pale skin. But is there a real way to lose 10 kilograms a month without harming health? Of course, yes, and that is the usual proper diet.

The essence of weight loss

How can you lose 10 kg in a month? To do this, you don't have to look for magic pills or sophisticated modern methods that you have to pay a tidy sum for (like Elena Malysheva's diet). It is enough to know and follow the principles of proper diet for weight loss. At the same time, not only the abdomen and sides lose weight, but also the face, arms, legs and the entire body.

Remember that the more active a slimming person's lifestyle, the better results they can get in a shorter amount of time without compromising health. Consuming more calories is a necessary factor in successfully losing 10 kilograms. The less you move, the longer it will take.

10 kg weight loss rules:

  • Before you lose weight in a month, you should exclude yeast baked goods from your diet. If you can't eat without bread, replace it with flatbread or unleavened diet bread.
  • prefer meat (chicken breast, lean beef) and fish cooked or steamed in the oven;
  • eat vegetables and fruits in the morning, with the exception of cabbage, which you can eat all night;
  • Have a hearty breakfast and skip dinner. Ideally, breakfast should contain more than 30 percent of your daily calories. Dinner should be light and eaten no later than five hours before bedtime.
  • never make yourself hungry. A hungry stomach is the worst enemy of weight loss. The constant need to eat without satisfying the needs of the stomach leads to disorders in the nutritional system, malaise and a depressed mood. Enjoy a snack of apples, dried fruits, low-fat kefir, cottage cheese, or yogurt.
  • If you are losing 10 kilograms a month and you don't want to harm your health, remember that 80 percent of your diet should consist of vegetables, fruits, and grains. The rest of the void is filled with meat and dairy products. All of this should be consumed every day, taking into account the required calories.