The goals of weight loss are very different, as are the ways to achieve them. Someone prefers a smooth mode of weight loss, in which the body does not experience severe stress, and its owner - a feeling of constant hunger. It is easy for others to limit literally everything for a month, but to lose tens of pounds during that time. Does it make sense to hurry like that and how will your body feel if you lose 10 kg per month? Are there safe ways to achieve this result?
In fact, losing 10 pounds without harming your health is only real for those whose body weight is significantly higher than normal and whose body mass index is over 30. This means that a person with a height of 170 cm, his body weight is more than 100 kilograms. After losing 10 kg, she will lose only 10% of her weight, which doctors consider to be the maximum acceptable rate of weight loss.
However, for most people who want to lose weight fast and lose a lot, their body mass index is significantly lower - from 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), The weight is 170 cm and a height of about 72 kg. And if you lose 10 kg per month, 14% of the mass will be lost and this can already have quite unpleasant consequences for health.
So before you set yourself such a task, think about what is most important to you: to be able to achieve harmony as soon as possible or to achieve your goal a little calmer, but without damaging your own body
Absolutely anyone can lose 10 kg in 3 months with minimal effort, but at the same time, lost fat is almost guaranteed not to come back, which often happens with rapid weight loss.
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 your weight is significantly above the norm, try to even follow the general rules that help reduce the possible negative consequences of rapid weight loss:
By just following these rules, you can easily lose 10 pounds in just two months, and if you add that to regular sports, then faster.
Important! Ideally, such principles of nutrition should become the norm for everyone, in which case the weight will fall slightly in two to three months, then it will be stable and maintained at about the same level.
For those who do not leave the thought: "I want to lose 10 kg faster! ", there are more rigid types of diets that are mostly posted on the Internet. Dietitians 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, overview of which among those who have lost weight are not the worst:
As you can see, not all effective diets that can help you lose 10 pounds a month are unbalanced.
Their review of those who have tried to deal with excess weight in this way confirms that general well-being has deteriorated significantly since the first week. So is tolerance worth it or is it better to choose a healthier, more economical method?
It is strongly contraindicated to use any unbalanced diet and lose weight very quickly:
In these cases, an unbalanced diet and insufficient calorie intake can lead to catastrophic consequences, up to and including 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 normal nutrition. His cunning is that it is very difficult for an eriskats to fix the first symptoms. And when the disease manifests itself with all its might, only an experienced psychiatrist can get rid of it. It is often necessary to be placed in a special clinic.
Weighing 100kg or more, you can lose 10kg a month without exercise by simply reducing your diet by 20%. But the result obtained in this way, most likely, will not suit you. The fast weight loss figure, without the remaining fat layer, is blurred and loses a clear outline. The person becomes completely formless, the skin becomes flaky and the muscles hardly fit into its folds.
Active physical activity allows you to maintain muscle tone, maintain a high metabolism and increase the calorie deficit, which now arises not only due to the reduction of the usual diet, but also due to regular exercise. The fat layer disappears gradually changing with the muscle frame and the skin remains tense and beautiful.
At the first level, it is enough to walk for an hour with a moderate fast pace or half an hour of aerobic exercise. Gradually, the load should increase as the body quickly adapts to it.
Exercise should be done only when most of the fat is already released. Otherwise, you can get the opposite result: Build muscle under a layer of fat and increase it even more.
The undisputed fact is the statement 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 issue of weight loss per month for any number of kilograms should be considered comprehensively, review your diet and include physical activity in your daily routine. There are many options - from calorie-restricted mono diets to proper nutrition. Slimming exercises can also be found according to the varieties in which area you want to work.
The simplest option is to simply separate the food in a forbidden and permitted manner. Eating on this principle for 4 weeks and exercising at least a few times a week, you will easily lose weight. The list of prohibited foods includes:
By simply eliminating this food, you will already start losing weight. Replace them with healthy foods that include:
Based on these two lists, you can lose weight in one month without a specific diet. There are also special techniques that are also aimed at getting rid of excess weight. You can get good results in a month:
For a specific purpose, you can choose strength or aerobic activity for the diet, e. g. ი. Cardio. The latter is more effective in terms of fat burning and volume reduction. Strength training does not let the skin down, which is especially important in such a rapid weight loss in one month. In any case, you can not suddenly start playing sports, if previously the load was limited to a simple climb up the stairs. The first should be light warm-up, long walks, and only then try 15-minute workouts. Then the load can be gradually increased.
You can lose weight not only with diets, but also with a few simple rules. The first of these is the mandatory reduction in calorie intake. It can be anything, the main thing is that you have a daily energy deficit. It consists of consuming more calories than you consume. Thanks to this, the body releases energy that is lacking from its own reserves. In addition to calories, it is important to follow many simple rules:
The above rules also apply to types of diets such as meals. Although this technique is often even considered a lifestyle, as its principles can be adhered to at any 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, marmalade or plain cottage cheese. Proper nutrition is also healthy and no less delicious. You can study the detailed menu below.
The main principle of the diet in the form of proper nutrition is a mandatory breakfast. In its absence you have to overeat in the evening. In the morning you can also enjoy something sweet. Lunch should contain a portion of carbohydrates and protein, while dinner should contain only protein. A sample menu based on these principles can be composed as follows:
Although proper nutrition gives good results, many still choose diets from the category "lose 10 kg per month". Several effective techniques can be highlighted here. The strictest option is express diets, limiting the diet to one or two foods. Weight loss will be followed by fatigue and constant tiredness. A protein diet on which you can lose weight fast enjoys good reviews because protein is a natural fat burner. The vegan method has excellent results by restricting the meat diet and favoring plant foods.
Kefir diets are classified as highly effective diets. Losing weight on it will take not one month, but only 10 days. One of them should be the unloading time, when you can not eat anything at all during the day, but only drink water. The basis of the remaining days is kefir with a fat content of not more than 2. 5%. Some kind of product is added to it every day:
Its main 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:
Another excellent option is a protein diet. In addition it helps maintain muscle tone. The basic principle is almost complete restriction of carbohydrates. They are replaced by protein. Combining this diet is recommended throughout the month. This will help shape the body. Menu sample for one month:
In addition to drawing up a one-month diet plan for more effective weight loss, it is recommended to develop a training system. It will depend on whether you exercise or at home, if you go to the gym. When making a monthly plan, women should focus on cardio, which along with diet promotes more efficient fat burning. Men are more suited to a serious force load that helps build muscle. Be sure to consider the complexity of the exercises you choose, especially if you are a beginner athlete.
Even at home you can do this effectively with just a few dumbbells and weights. The beginning of the exercise is warm-up, for example, cardio or the simplest exercises - sitting and pushing. At the end of the session it is recommended to cool down in the form of stretching for proper muscle formation. The basic set may include the following exercises performed in 3 sets of 8-10 repetitions:
Exercise design principles remain the same. With cardio load it is recommended to use a treadmill, exercise bike, ellipsoid. The basic set of exercises can be as follows:
Intermediate and circular training is considered to be more effective in burning fat. They are more intense. In particular, interval training is a 20-second physical activity of a 4-minute complex and a 10-second rest shift. For such activities you can choose any exercise, depending on the problem areas. Suitable for sitting, hitting, pressing, pressing, etc. Sh.
I do not like diet, so I decided to lose weight simply by following many simple rules. He limited his diet to 1500 kcal per day. Exclude sweet, fatty, fried foods. I did light exercises and stretching every day. I could lose only 8 kg in one month.
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. In total I weighed more than 10 kg in a month, but my weight was initially large, so even without a special diet I could lose weight so fast.
Why are nutritionists on a united front against poor nutrition? There is a belief that most people suffer from poor nutrition as a result of a lack of vitamins and minerals. A striking example is the so-called squirrel. A very dangerous disease that is treated with ordinary ascorbic acid (vitamin C).
If a woman simply reduces her diet to reduce the amount of calories consumed, in addition to losing 10 or more pounds, it will lead to a general deterioration in well-being, hair and nail breakdown, 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 a normal proper meal.
How to lose 10 kg per month? To do this, you do not need to search for magic pills or sophisticated modern techniques for which they need to put a regular amount (for example, the diet of Elena Malisheva), it is enough to know and follow the principles of proper nutrition for weight loss. At the same time, not only the stomach and sides will lose weight, but also the face, hands, feet and the whole body.
Remember that the more active your weight loss lifestyle is, the better results it can achieve in a short period of time without harming your health. Spending more calories is an essential factor in successfully losing 10 pounds. The less you move, the longer it will last.
10 kg weight loss rules: