It is possible to lose 10 kg per month

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?

a lot or a little?

There are safe ways

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.

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 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:

  • 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 get rid of toxins and toxins and maintain beautiful skin.
  • Discard all convenient foods and canned food. They contain a lot of chemical additives that do not promote rapid weight loss and poison the body.
  • Exclude sugar, baked goods and confectionery from your diet. If you really want something sweet, you can enjoy honey or dried fruit in small quantities.
  • Choose low-fat dairy products. This will allow the body to get enough calcium to maintain strong bones and teeth, but will reduce daily fat intake.
  • Dietary meat
  • Eat diet meat: chicken breast, veal, lean beef, rabbit. Moreover, it is better to cook it on steam or boil it, in extreme cases, grill it, but not in a pan with the addition of oil.
  • Enjoy seafood. They are very beneficial because they contain huge minerals and trace elements that help maintain a high level of metabolism.
  • Cut out alcohol. In addition to retaining water in the body, its breakdown products poison the body, overload the liver and kidneys, and destroy the brain. Regular consumption of beer by men causes female obesity due to the high content of phytoestrogens in the drink.
  • Feed in fractions. This will allow the body to take in food efficiently, consume the calories taken in smoothly and not store fat in reserve.
  • Carbohydrates - in the morning. Carbohydrates that you do not have time to excrete during the day will be processed in the form of fat deposits on your side at night. If you want to lose 10 kg a month - a carbohydrate lunch is not for you!
  • Be careful nuts. Nuts, seeds and dried fruits are excellent foods for any diet. It helps to relieve hunger quickly and provides the body with valuable nutrients. But do not forget about calories. The daily rate is not just a handful of such a mixture!
  • juices and soda. Any carbonated drink irritates the stomach lining and can cause its inflammation. They should be excluded from the diet. 1-2 glasses of freshly squeezed juice are left on the menu.
  • Get more fiber. Coarse plant fibers perform three useful functions simultaneously: they eliminate hunger for a long time, stimulate intestinal movement, absorb and eliminate toxins. Their main sources are fresh vegetables and fruits, bran, prominent seeds and whole grain breads.

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.

Top 10 Diet

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:

  1. Cottage cheese. Consume half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir per day for a week. 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 solid 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 slice of black bread, tea. For lunch - soup with lean meat or vegetable broth, a piece of lean meat with a side dish of vegetables.
  4. protein. The basis of the diet is low-fat diet cooked meat (usually chicken breast) and cooked, fresh or fried vegetables. 1-2 fruits a day are allowed.
  5. Apple DietApple. In fact, on a mono-diet, you can stay on it for no more than 7 days, during which time it needs to weigh an average kilogram. The whole diet is 1, 5 kilograms of green apples and water.
  6. Cereals. Diet for cereals, boiled in water, without the addition of salt and oil. Twice a day, you can serve a vegetable salad with lemon zest. It is very difficult to sit on it all month.
  7. juice. Vitamin A contains only freshly squeezed fruit and vegetable juices. If you sit on it for no more than a week, it will help you lose 5 to 10 kilograms. But with prolonged use, the enamel of the teeth is destroyed, pains appear in the stomach and constipation begins.
  8. Fruits. Only sweet fruits, up to 2 kg per day, remain in the diet. Alternation with fatty dairy products (on different meals) is allowed.
  9. Chocolate. A very strict version of the mono-diet that allows you to enjoy 100 grams of dark chocolate and drink green tea in unlimited quantities per day. Misuse of diet can lead to various diseases.
  10. Coffee shop. 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 raises blood pressure.

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?

Limitations and Contraindications

It is strongly contraindicated to use any unbalanced diet and lose weight very quickly:

  • Restrictions during pregnancy and lactation;
  • in the presence of any chronic disease of the internal organs;
  • Acute liver or kidney failure;
  • Nervous and cardiovascular system problems;
  • Oncological and autoimmune diseases;
  • after recent serious injuries and surgeries;
  • with active inflammatory processes in the body;
  • if immunity is severely reduced for any reason;
  • During intense physical activity and / or strenuous exercise.

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.

Exercise

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.

How to lose 10 kg per month

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.

Diets

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:

  • fatty fats 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

By simply eliminating this food, you will already start losing weight. Replace them with healthy foods that include:

  • Fresh, stewed, cooked or baked vegetables, except potatoes;
  • skim milk and fermented milk products;
  • boiled eggs;
  • lean meats and fish;
  • cereals;
  • grain bread;
  • unsweetened fruit.

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:

  • Japanese diet. It is based on the use of proteins. This 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 cereals.

slimming exercises

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.

without diet

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:

  • Reduce the diet to 1500-2000 kcal, and the size of the army to 200-250 g;
  • Eat 4-5 times a day, taking breaks between meals for 3-4 hours;
  • Stop snacking while watching TV or in front of a computer;
  • Do not limit food after 6 hours - it is better to eat late dinner 3-4 hours before bedtime;
  • Replace all simple carbohydrates with complex ones, e. g. ი. Serve not sweets, but cereals;
  • Include fresh fruits and vegetables in your diet every day;
  • Preparation of food by cooking, 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, red pepper, turmeric and mustard.
Mandatory reduction in calorie intake

Proper nutrition minus 10 kg per month

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.

Menu

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:

  • Breakfast - rice with a slice of bread, small fruits, green salad and lemon tea;
  • snack - yogurt, part 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 - Stewed vegetables with steamed cutlets, a slice of bread, water or tea with lemon.

Effective 10 kg weight loss diets

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.

Mono diet

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:

  • 1 - 400 g 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 Lent;
  • 6-10 days - any ration for the first 4 days daily.
ჭაჭო

Vegetarian

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:

  • boiled buckwheat or rice;
  • chewing on water;
  • stewed, steamed or fried vegetables;
  • rye bread;
  • boiled eggs;
  • olive oil;
  • mushrooms;
  • low-fat kefir, milk and cottage cheese;
  • unsweetened fruit.

protein

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:

  • Breakfast - milk or other fermented milk drink;
  • snack - 150 g rice porridge;
  • Lunch - lean meat with chopped vegetables or a bowl of soup in low-fat broth;
  • Afternoon tea - cottage cheese with natural yogurt;
  • Dinner - 2 boiled eggs, part of fish;
  • Before bed - one cup of fresh oranges or apples.

10 kg weight loss plan

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.

at home

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:

  • lunges, dumbbells available;
  • scroll;
  • pushes;
  • plank for 30-60 seconds;
  • suppression, including plush;
  • Pelvic lift during bed;
  • leg lift;
  • "Scissors" or "Bicycle".

in the gym

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:

  • Barbell Press;
  • lying dumbbells;
  • seats with shoulder tip;
  • leg extension in the simulator;
  • arms with standing dumbbells;
  • Raise your fingers in the simulator;
  • scroll;
  • Hyperrection.
Barbell on the chair

Fat burning exercises minus 10 kg per month

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.

  • seats;
  • pushes;
  • Sea Star Jump;
  • any ab workout;
  • swing legs;
  • Lunges;
  • Exercise "Bicycle".

Reviews

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.

How to lose weight without harming your health

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).

Lose weight without harm to health

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.

The essence of weight loss

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:

  • Before losing weight in a month, be sure to exclude yeast baked goods from your diet. If you can not eat without bread, replace it with pita bread or unleavened diet bread;
  • Give preference to diet meat (chicken breast, lean beef) and fish cooked or cooked in the oven;
  • Eat vegetables and fruits in the morning, except cabbage, which you can eat overnight;
  • Have a delicious breakfast and skip dinner. Ideally, breakfast should contain more than 30 percent of your daily calories. As for dinner, it should be light and should be taken no later than five hours before bedtime;
  • Never starve yourself. 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 food system, a feeling of bad and depressed mood. Serve with apples, dried fruit, low-fat kefir, cottage cheese or yogurt;
  • If you want to lose 10 pounds a month and not harm your health, then remember that 80 percent of your diet should consist of vegetables, fruits and whole grains. The rest of the gap is filled with meat and dairy products. You should consume all this every day, taking into account the necessary calories.
09.01.2021