It is possible to lose 10 kg in one month

9 January 2021

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

A lot or a little?

Indeed, losing 10 kilograms without harm to health is realistic only for those whose starting body weight is significantly higher than normal and the BMI is above 30. This means that with a 'height of a person more than 170 cm, his body weight is more than 100 kilograms. And, having shed 10 kg, he will lose only 10% of his weight, which doctors consider the maximum acceptable rate of weight loss.

However, most of those who want to lose fast and a lot, have a significantly lower BMI - 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), weightwith a height of 170 cm it is about 72 kg. And if you lose 10 kg in a month, 14% of the mass will be lost and this can already have quite unpleasant consequences for health.

Therefore, before giving yourself such a task, think about what is most important to you: at any cost, as soon as possible achieve harmony or move towards the set goal a little more calmly, but withoutharm your body!

Absolutely 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 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 best to lose 10 kg in 2 months, and not in one. But if you still want to resort to extreme methods or your weight is significantly higher than normal, at least try to follow the general rules that help minimize the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters per day. This will reduce the load on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins and preserve beautiful skin.
Eliminate 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.
Eliminate sugar, baked goods and sweets from your diet. If you really want something sweet, you can enjoy honey or nuts in small quantities.
Choose low-fat dairy products. This will allow the body to get enough calcium to maintain the strength of the bones and teeth, but will reduce the daily fat intake.

Eat diet meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam it or boil it, in extreme cases, grill it, but not in a pan with the addition of oil.
Eat seafood. They are very useful as they contain a huge amount of minerals and trace elements that help keep metabolism high.
Eliminate alcohol. Besides the fact that it retains water in the body, its decay products poison the body, overload the liver and kidneys and destroy the brain. Regular consumption of beer by men leads to female obesity due to the high content of phytoestrogens in the drink.
Eat fractionally. This will allow the body to digest food efficiently, smoothly consume the calories received and not put fat in reserve.
Carbohydrates - in the morning. Those carbohydrates that you don't have time to consume in a day will settle on your hips 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 the nuts. Nuts, seeds and dried fruit are the perfect snack for anyone on any diet. It helps relieve hunger quickly and provides the body with valuable nutrients. But don't forget the calories. The daily rate is nothing more than a handful of such a blend!
Juices and soda. Any carbonated drinks irritate the stomach lining and can cause it to become inflamed. They should be excluded from the diet. There are 1-2 glasses of freshly squeezed juice left on the menu.
Get more fiber. Coarse vegetable fibers perform three useful functions at once: they eliminate hunger for a long time, stimulate intestinal motility, adsorb and remove toxins. Their main source is fresh fruits and vegetables, bran, sprouted seeds, and wholemeal bread.

Already with these rules alone, you can easily lose 10 kilograms in just two months and if you add regular sports to this then even faster.

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

TOP 10 diets

For those who do not leave the thought: "I want to lose 10 kg faster! ", there are types of stricter diets, which are mainly posted on the Internet. Nutritionists are not too fond of extreme 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, reviews of which among those who have lost weight are not the worst:

Curd. Within a week, half a kilo of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed per day. Gradually add 1-2 fruits per day, 10-150 grams of wholemeal 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.
Egg. Breakfast and dinner - 2 boiled eggs, a slice of black bread, tea. For lunch - soup on lean meat or vegetable broth, a piece of lean meat with a side dish of vegetables.
Proteins. The basis of the diet is low-fat dietary 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 can keep it for no more than 7 days, during which it takes on average one kilogram of body weight. The whole diet is 1. 5 kilograms of green apples and water.
Cereals. Diet based on cereals, boiled in water, without adding salt and oil. 2 times a day, you can eat a vegetable salad with lemon dressing. It is very difficult to sit on it for a whole month.
Juice. It is assumed that only freshly squeezed fruit and vegetable juices are present in the diet. If you sit for no more than a week, it helps you lose 5 to 10 kilograms. But with prolonged use, tooth enamel is destroyed, stomach pains appear, and constipation begins.
Fruit. In the diet, only unsweetened fruits remain, which can be consumed up to 2 kg per day. Alternation with low-fat dairy products is allowed (at different meals).
Chocolate. A very hard version of the mono-diet, which allows you to eat 100 grams of dark chocolate and drink green tea in unlimited quantities per day. Abuse of diet can lead to various diseases.
Cafeteria. Drink a cup of coffee before each meal (4-5 times a day). This allows you to eat less and speeds up your metabolism. But it overloads the heart and increases blood pressure.

As you can see, all effective diets that allow you to shed up to 10 kilograms in one month are not balanced.

Reviews of those who have tried to cope with excess weight in this way confirm that general well-being after the first week is noticeably deteriorating. So is it worth tolerating or is it better to choose a healthier and more economical method?

Restrictions and Contraindications

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

restrictions during pregnancy and lactation;
in the presence of any chronic diseases of the internal organs;
acute hepatic or renal failure;
problems with the nervous and cardiovascular systems;
oncological and autoimmune diseases;
after recent severe injuries and surgery;
with active inflammatory processes in the body;
if immunity is severely reduced for any reason;
during intense physical activity and / or strength training.

Unbalanced nutrition and insufficient caloric intake in these cases can lead to catastrophic consequences, up to and including death.

Doctors have found that those who frequently follow low-calorie diets or starve gradually develop anorexia, a serious mental illness that interferes with eating normally. Its insidiousness is that it is very difficult for a layman to catch the first symptoms. And when the disease manifests itself in full force, only an experienced psychiatrist can get rid of it. Placement in a special clinic is often required.

Exercise

With an initial weight of 100 kg or more, you can lose 10 kg in one month without physical effort, simply by reducing the diet consumed by 20%. But the result obtained in this way is unlikely to satisfy you. A rapidly losing weight figure, left without a layer of fat, fades and loses its clear outline. The person becomes completely shapeless, the skin sags and the muscles are difficult to see in the folds of him.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase the calorie deficit, which now occurs not only due to the reduction of the usual diet, but also from regular training. The disappearing layer of fat is gradually replaced by the muscle structure and the skin remains taut and beautiful.

At the basic level, it is sufficient to walk for an hour in moderate and fast steps or half an hour of aerobic training. 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 achieve the opposite result - build muscle under the fat layer and get even bigger.

How to lose 10 kg per month

An indisputable fact is the claim that ways to lose 10 kg per month are not harmless to health. For this reason it is important to listen to the advice of professionals, including nutritionists and fitness instructors. In general, the problem of weight loss in a month for any number of kilograms should be addressed comprehensively, by reviewing the diet and including physical activity in the daily routine. There are many options: from proper nutrition to low-calorie mono diets. Weight loss exercises are also available in variety depending on the area you want to train in.

Diets

The simplest option is to simply separate the foods into prohibited and allowed. By eating this principle for all 4 weeks and exercising at least a couple of times a week, you will easily lose weight. 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;
chip;
packaged juices;
fatty meats;
flour products.

By simply eliminating these foods, you will already start losing weight. Replace them with healthy food, which includes:

fresh, stewed, boiled or baked vegetables, other than potatoes;
skimmed milk and fermented milk products;
hard-boiled eggs;
lean meats and fish;
cereals;
wholemeal bread;
unsweetened 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 can get good results in a month by using:

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 satisfy hunger quickly, such as fish, meat, eggs, olive oil, fruits, vegetables and cereals.

Slimming exercises

Depending on your specific goal, you can choose strength or aerobic activity for your diet, eg. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength exercises do not allow the skin to sag, which is especially important with such rapid weight loss in a month. In any case, it is not possible to suddenly start playing sports, if previously the loads were limited to simple climbing ladders. The first should be a light warm-up, long walks, 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 to some simple rules. The first of these is the mandatory reduction in calorie intake. It can be anything, as long as you have a daily energy deficit. It consists of consuming more calories than you consume. Thanks to this, the body will extract the energy it lacks from its reserves. In addition to calories, it is important to follow a series of simple rules:

reduces the diet to 1500-2000 kcal and portions to 200-250 g;
eat 4-5 times a day, observing the breaks between meals at 3-4 hours;
stop snacking while watching TV or in front of the computer;
do not limit food after 6 - it is more correct to have dinner 3-4 hours before bedtime;
replaces all simple carbohydrates with complex ones, eg. eat not sweets, but cereals;
include fresh fruits and vegetables in your diet every day;
to prepare food by stewing, boiling, baking or steaming;
do not completely abandon your favorite delicacies, but simply consume them in small quantities and preferably in the morning;
Use the right spices like ginger, cinnamon, chilli, 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 also considered a way of life, because its principles can be respected for any period of time. The basis is a balanced diet with the amount of protein and carbohydrates that a person needs. The diet does not exclude sweets, but they should be healthy, for example, marshmallows, cheesecake, jam or a regular curd casserole. The main dishes of proper nutrition are also healthy and no less tasty. You can study the detailed menu below.

The main principle of diet in the form of proper nutrition is the obligatory breakfast. Its absence makes you overeat in the evening. You can also eat something sweet in the morning. Lunch should include a serving of carbohydrates and proteins and dinner should include protein only. 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 portion of cottage cheese, fruit;
lunch - lean fish with vegetable salad, 2 toast, still mineral water;
afternoon tea - a handful of nuts or dried fruit;
dinner - stewed vegetables with steamed cutlet, a slice of bread, water or lemon tea.

10 kg effective weight loss diets

Although proper nutrition gives good results, many still choose diets from the category "lose 10 kg per month". Here, several effective techniques can be distinguished. The most difficult option is express diets, limiting the diet to one or two foods. Weight loss on them is mostly achieved due to water loss. A protein diet, on which you can lose weight quickly, enjoys good reviews, because protein is a natural fat burner. The vegan method with restriction in the diet of meat and predominance of plant foods has excellent results.

Mono diet

Kefir diets are classified as highly effective diets. Losing weight will not take a month, but only 10 days. One of them should be the drain, when you can't eat anything for a day, but only drink water. The basis for the remaining days is kefir with a fat content of not more than 2. 5%. A certain type of product is added every day:

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

Vegetarian

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

buckwheat or boiled rice;
bunting on the water;
stewed, steamed or grilled vegetables;
rye bread;
hard-boiled eggs;
olive oil;
mushrooms;
low-fat kefir, milk and cottage cheese;
unsweetened fruits.

Proteins

Another great option is a protein diet. It also helps maintain muscle tone. The basic principle is the almost complete restriction of carbohydrates. They are replaced with proteins. It is recommended to combine this diet with exercise throughout 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;
lunch - lean meat with sliced vegetables or a bowl of soup in lean broth;
afternoon tea - cottage cheese with natural yogurt;
dinner - 2 boiled eggs, a portion of fish;
before going to bed - a glass of fresh oranges or apples.

10 kg slimming plan

In addition to drawing up 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 work out at home or go to the gym. When making a monthly plan, women should focus on cardio, which, along with the diet, helps burn fat more efficiently. Men are best suited to severe force loads that help build muscle. When choosing exercises, be sure to consider their complexity, especially if you are a beginner athlete.

At home

Even at home you can do it effectively with just a couple of dumbbells and weights. The beginning of a workout is a warm-up, such as cardio or some of the simpler exercises: squats and pushups. At the end of the session, it is recommended to cool off in the form of stretching for proper muscle formation. The main series can include the following exercises, performed in 3 sets of 8-10 repetitions:

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

In the gym

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

rocker;
lying dumbbells;
Squat with a barbell on the shoulders;
leg extension in the simulator;
arms standing with dumbbells;
lifting on the toes in the simulator;
twist;
hyperextension.

Fat burning training minus 10 kg per month

Interval and circuit training is considered the most effective in terms of fat loss. They are more intense. Specifically, interval training is an alternation for 4 minutes of complexes of 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, push-ups, crunches on the press, etc. are suitable. Circular training consists of continuously performing a series of exercises, for example:

squat;
push-ups;
jumping starfish;
any abdominal exercise;
swings your legs;
sinks;
"exercise bike".

Reviews

I don't like diets, so I decided to simply lose weight, following a series of simple rules. He limited his diet to 1500 kcal per day. Eliminated sweet, fatty, fried. I was doing light exercises and stretching every day. For a month I managed to lose weight by 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. The total for a month is also more than 10 kg, but initially my weight was large, so I managed to lose weight so quickly even without a special diet.

How to lose weight without harm to health

Why are nutritionists united against bad nutrition? It is believed that most diseases that occur in humans are the result of poor nutrition with a lack of vitamins and minerals. A striking example is the so-called scurvy. A very dangerous disease that can be treated with regular ascorbic acid (vitamin C).

If a woman simply cuts her diet to reduce the level of calories consumed, as well as losing weight by 10 or more kilograms, this will lead to a general deterioration in well-being, brittle hair and nails and pale skin. But is there a real way to lose 10 kilograms in one month, without harm to health? Of course, yes, and this is the usual proper nutrition.

The essence of weight loss

How to lose 10 kg in one month? To do this, it is not necessary to look for magic pills or sophisticated modern techniques for which you are asked to lay out a tidy sum (such as Elena Malysheva's diet), it is enough to know and follow the principles of proper nutrition for weight loss. At the same time, not only the stomach and hips will lose weight, but also the face, arms, legs and the whole body as a whole.

Remember that the more active the lifestyle of a person who loses weight, the better the results they can achieve in a shorter period of time without harm to their health. Spending more calories is a necessary factor to successfully lose 10 kilograms. The less you move, the longer it will take.

10 kg weight loss rules:

Before losing weight in a month, be sure to exclude leavened baked goods from your diet. If you can't eat without bread, replace it with pita bread or unleavened diet bread;
give preference to diet meats (chicken breast, lean beef) and baked or steamed fish;
eat fruits and vegetables 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. As for dinner, it should be light and taken no later than five hours before bedtime;
never drive to hunger. A hungry stomach is the worst enemy of weight loss. The constant desire to eat, without satisfying the needs of the stomach, leads to disruption of the nutritional system, malaise and depressed mood. Arrange snacks with apples, nuts, low-fat kefir, cottage cheese, or yogurt;
If you want to lose 10 kilograms in a month and not harm your health, remember that 80% of your diet should consist of vegetables, fruits and cereals. The rest of the void is filled with meat and dairy products. All this should be consumed every day, taking into account the required calories.