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. Some people prefer a smooth weight loss regime, where the body does not experience severe stress, and its owner - a constant feeling of hunger. For others, it is easier to limit themselves to literally everything in a month, but lose a dozen kilos during this 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?

Much or little?

Are there safe ways

In fact, it is only realistic to lose 10 kg without health damage for those whose initial body weight is significantly higher than the norm and the body mass index is above 30. This means that with a person's height above 170 cm, his body weight is morethan 100kg. And after losing 10 kg, he loses only 10% of his weight, which doctors consider the maximum acceptable weight loss rate.

However, most of those who want to lose weight fast and much, have a body mass index significantly lower - from 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), the weight with a height of 170 cm is approx. 72 kg. And if you lose 10 kg in a month, 14% of the mass is lost, and this can already have quite unpleasant health consequences.

Therefore, before you set yourself such a task, consider what is more important to you: at all costs as soon as possible to get harmony or move towards the intended goal a little more calmly, but without harm to your own 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 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 and not in one. But if you still want to resort to extreme methods, or if your weight is significantly higher than the norm, 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 a day. This reduces the strain on the kidneys and cardiovascular system, allows you to quickly remove toxins and toxins and maintain a beautiful skin.
  • Discard all amenities and canned foods. They contain many chemical additives that do not contribute to rapid weight loss and poison the body.
  • Remove sugar, pastries and confectionery from your diet. If you really want something sweet, you can enjoy honey or dried fruits 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 reduces daily fat intake.
  • diet meat
  • Eat diet meat: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam it or boil it, in extreme cases fry it on the grill, but not in a pan with the addition of oil.
  • Eat seafood. They are very beneficial as they contain a huge amount of minerals and trace elements that help keep the metabolism at a high level.
  • Cut out alcohol. In addition to the fact that it holds on to water in the body, its decay products decay to the body, overload the liver and kidneys and destroy the brain. Men's regular consumption of beer leads to female obesity due to the high content of phytoestrogens in the drink.
  • Eat fractions. This allows the body to digest food in a quality way, utilize the received calories evenly and not put fat in reserve.
  • Carbohydrates - in the morning. The carbs that you do not have time to use up in 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!
  • Careful with nuts. Nuts, seeds and dried fruits are the perfect snack for them on any diet. It helps to relieve hunger quickly and provides the body with valuable nutrients. But do not forget calories. The daily rate is no more than a handful of such mix!
  • Juice and soda. All carbonated beverages irritate the stomach lining and can cause its inflammation. They 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 useful functions at once: they eliminate hunger for a long time, stimulate intestinal motility, adsorb and remove toxins. Their main source is fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

Already only on these rules you can easily lose 10 kg 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 which case the weight will drop slightly in two to three months, then stabilize and will be kept at about the same level.

TOP 10 diets

For those who do not leave the thought: "I want to lose 10 kg faster! ", there are more rigid types of diets that are mainly placed on the Internet. Nutritionists do not like extreme methods too much, as most of them slow down the metabolism and disturb the vitamin and mineral balance in the body.

Below are the TOP-10 popular diets whose reviews among those who have lost weight are not the worst:

  1. 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 a 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. Eggs. Breakfast and dinner - 2 hard-boiled eggs, a piece of black bread, tea. For lunch - soup on low-fat meat or vegetable broth, a piece of lean meat with a vegetable side dish.
  4. Protein. The basis of the diet is cooked low-fat meat (usually chicken breast) and cooked, fresh or grilled vegetables. 1-2 fruits a day are allowed.
  5. Apple DietApple. In fact, a mono-diet, you can stay on it no more than 7 days where it takes an average of a kilo of body weight. The whole diet is 1, 5 kg of green apples and water.
  6. Korn. Diet on cereals, boiled in water without the addition of salt and oil. Twice a day you can eat a vegetable salad with lemon dressing. It is very difficult to sit on it for a whole month.
  7. Juice. Assumes the presence of only freshly squeezed fruit and vegetable juices in the diet. If you sit on it for no more than a week, it will help you lose 5 to 10 kg. However, with prolonged use, the enamel of the teeth is destroyed, abdominal pain occurs, and constipation begins.
  8. Fruit. Only unsweetened fruits are left in the diet, which can be eaten up to 2 kg a day. Alternation with low-fat dairy products is allowed (at various meals).
  9. Chocolate. A very tough version of the monody that allows you to eat 100 grams of dark chocolate and drink green tea in unlimited amounts a day. Dietary abuse can lead to various diseases.
  10. Coffee bar. Before each meal (4-5 times a day) drink a cup of coffee. 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 lose up to 10 kg in a month are not balanced.

Reviews of those who have tried to manage obesity in such ways confirm that the general well-being after the first week deteriorates significantly. So is it worth tolerating, or is it better to choose a healthier and frugal method?

Restrictions and Contraindications

Using unbalanced diets and losing weight fast is strictly contraindicated:

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

Unbalanced nutrition and insufficient calorie intake in these cases can lead to catastrophic consequences, even death.

Doctors have found that those who frequently go on a low-calorie diet 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 a starting weight of 100 kg or more, you can lose 10 kg per month without physical exertion, simply by reducing the diet consumed by 20%. But the result obtained in this way probably does not suit you. A figure that loses weight quickly, is left without a layer of fat, blurs and loses its clear contours. The person becomes completely formless, the skin scissors, and the muscles are difficult to see in its folds.

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 cutting down on the usual diet, but also with regular exercise. The layer of disappearing fat is gradually replaced by the muscle body and the skin remains tight and beautiful.

In the beginning level, it is sufficient to walk for one hour at moderate fast steps or half an hour of aerobic exercise. Gradually, the load should increase as the body quickly adapts to it.

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

How to lose 10 kg a month

An indisputable fact is the statement that ways to lose 10 kg in a month are not harmful to health. For this reason, it is important to listen to the advice of professionals, including nutritionists and fitness instructors. In general, the issue of losing weight in a month for any number of kg should be addressed in detail, review your diet and include physical activity in your daily routine. There are many options - from proper nutrition to calorie-restricted monodiet. Weight loss exercises also have varieties depending on the zone you want to train.

Diets

The simplest option is simply to separate foods into forbidden and permitted. When you eat on this principle for all 4 weeks and exercise 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;
  • saucer, mayonnaise, ketchup;
  • fried and smoked dishes
  • soda water;
  • chips;
  • juice package;
  • fatty meats;
  • flour products.
lean meat

By simply removing these foods, you are already starting to lose weight. Replace them with healthy foods that include:

  • Fresh, stewed, cooked or baked vegetables, excluding potatoes
  • skimmed milk and fermented milk products
  • boiled eggs;
  • lean meats and fish;
  • korn;
  • 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 obesity. You can get great results in a month using:

  • Japanese diet. It is based on the use of proteins. It can last from 7 to 14 days. The basis of the diet is foods that quickly satisfy hunger, 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, ie. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength exercises do not allow the skin to sink, which is especially important with such a rapid weight loss in a month. In any case, you can not suddenly start playing sports if the loads were previously limited to simple steps. The first should be a light warm-up, long walks and only then try 15 minutes of training. Then the load can be gradually increased.

No diets

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

  • reduce the diet to 1500-2000 kcal and the serving size to 200-250 g;
  • eat 4-5 times a day and observe breaks between meals of 3-4 hours;
  • stop snacking while watching TV or in front of the computer;
  • do not restrict food after 1 p. m. 6 - it is more correct to eat a late dinner 3-4 hours before bedtime;
  • replace all simple carbohydrates with complex, ie. eat not so, but grain;
  • includes fresh fruits and vegetables in your diet every day;
  • for preparing food by stewing, cooking, baking or steaming;
  • does not give up your favorite delicacies completely, but consumes them only in small amounts and preferably in the morning;
  • Use the right spices like ginger, cinnamon, red pepper, turmeric and mustard.
mandatory reduction in calorie intake

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 lifestyle because its principles can be adhered to at any time. The basis is a balanced diet with the amount of proteins and carbohydrates a person needs. The diet does not exclude sweets, but they must be healthy, for example marshmallows, cheesecake, jam or plain curd. 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 the diet in terms of proper nutrition is the obligatory breakfast. Its absence causes you to eat too much in the evening. In the morning you can eat something sweet. Lunch should include some carbohydrates and proteins, and dinner should include only proteins. An example menu based on these principles can be composed as follows:

  • breakfast - rice with a piece of bread, small fruit, green salad and lemon tea;
  • snack - yogurt, a serving of cottage cheese, fruit;
  • lunch - low-fat fish with vegetable salad, 2 bowls, still mineral water;
  • afternoon tea - a handful of nuts or dried fruits;
  • dinner - stewed vegetables with steamed chop, a piece of bread, water or tea with lemon.

Effective diet with weight loss of 10 kg

Although proper nutrition gives good results, many still choose diets in the "lose 10 kg per month" category. Several effective techniques can be distinguished here. The most difficult option is express diets that limit the diet to one or two foods. Weight loss on them is achieved more due to loss of water. A protein diet where you can lose weight fast has good reviews because protein is a natural fat burner. The vegan method with a restriction in the diet of meat and the consideration of vegetable foods have excellent results.

Mono-diet

Kefir diets are classified as very effective diets. It does not take a month to lose weight on it, but only 10 days. One of them should be unloading when you can not eat anything at all 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 specific 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 fresh vegetables;
  • 5 - fasting day;
  • 6-10 days - any of the rations for the first 4 days daily.
Cottage cheese

Vegetarian

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

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

Protein

Another good option is a protein diet. In addition, it helps maintain muscle tone. The basic principle is the almost complete restriction of carbohydrates. They are replaced with protein. It is recommended to combine this diet with exercise during the month. This helps shape the body. Sample menu for one month:

  • breakfast - milk or any other fermented milk drink
  • snack - 150 g rice porridge;
  • lunch - lean meat with sliced ​​vegetables or a bowl of soup in low-fat broth;
  • afternoon tea - cottage cheese with natural yoghurt;
  • dinner - 2 boiled eggs, one serving of fish;
  • before bedtime - a glass of fresh oranges or apples.

10 kg weight loss plan

In addition to preparing a diet plan for a month, it is recommended to develop an exercise system for more effective weight loss. It depends on whether you are training at home or going 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 suited to severe strength loads that help build muscle. When choosing exercises, consider their complexity, especially if you are a beginner athlete.

Home

Even 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 set can include the following exercises performed in 3 sets of 8-10 reps:

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

In the gym

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

  • barbell press;
  • horizontal dumbbells;
  • Squats with a barbell on the shoulders;
  • leg extension in the simulator;
  • standing arms with dumbbells;
  • lift your toes in the simulator;
  • twist;
  • hyperextension.
barbell bench press

Fat burning training minus 10 kg per. month

Interval and circuit training is considered to be more effective in terms of fat loss. They are more intense. Specifically, interval training is an alternation into 4-minute complexes with 20 seconds of physical activity and 10 seconds of rest. For such activities, you can choose an 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:

  • squats;
  • push-ups;
  • starfish jump;
  • any ab exercise;
  • swing legs;
  • lunges;
  • training "bike".

Reviews

I do not like diets, so I decided to lose weight just by following a few simple rules. She limited her diet to 1500 kcal a day. Eliminated sweet, fatty, fried. I did light exercises and stretches every day. For a month I only managed to lose 8 kg.

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

How To Lose Weight Without Healing Health

Why are nutritionists in a united front against malnutrition? There is a perception that most of the 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 common ascorbic acid (vitamin C).

lose weight without health damage

If a woman simply cuts her diet to reduce the level of calories consumed in addition to losing 10 kg or more, this will lead to a general deterioration of well-being, brittle hair and nails and pale skin. But is there a real way to lose 10 kg in a 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 a month? To do this you do not need to look for magic pills or sophisticated modern methods that they ask to put a nice amount on (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 abdomen and sides 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 results he can achieve in less time without health damage. Using more calories is a necessary factor to lose 10 kg successfully. The less you move, the longer it takes.

10 kg weight loss rules:

  • Before losing weight in a month, be sure to exclude yeast pastries from your diet. If you can not eat without bread, replace it with pita bread or unleavened bread.
  • prefers diet meats (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 all night;
  • Eat a big 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 go hungry. A hungry stomach is the worst enemy of weight loss. The constant desire to eat without satisfying the needs of the stomach leads to disturbances in the nutritional system that feel uncomfortable and depressed. Arrange snacks with apples, dried fruit, low-fat kefir, cottage cheese or yogurt;
  • If you want to lose 10 kg in a month and not harm your health, remember that 80 percent of your diet should consist of vegetables, fruits and grains. The rest of the hole is filled with meat and dairy products. All this must be consumed every day taking into account the required calories.