Is it possible to lose 10 kg in a month

9 January 2021

The goals of losing weight are very different, and so are the ways to achieve them. Someone prefers a diet for gentle weight loss, in which the body does not experience 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 ten pounds during that time. Does it make sense to rush 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?

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

However, most of those who want to lose a lot quickly 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 witha height of 170cm is about 72kg. And if you lose 10 kg in a month, then 14% of the mass will be lost, which can already have quite unpleasant consequences for health.

Therefore, before setting yourself such a task, think about what is most important to you: at all costs as soon as possible to gain harmony or to move a little more calmly towards the goal, but withoutharm your own body!

Absolutely anyone can lose 10kg 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, not in one. But if you still want to resort to extreme methods, or your weight is significantly over the norm, at least try to follow the general rules that help to minimize the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters per day. It will reduce the load on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins, and maintain beautiful skin.
Discard all cooked meals and canned goods. They contain many chemical additives which do not contribute to rapid weight loss and do not poison the body.
Eliminate sugar, baked goods, and sweets from your diet. If you really want something sweet, you can taste honey or dried fruit in small amounts.
Choose low fat dairy products. This will allow the body to get enough calcium to maintain strong bones and teeth, but will reduce the daily intake of fat.

Eat healthy meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam or boil it, in extreme cases, to grill it, but not in a saucepan with the addition of oil.
Eat seafood. They are very beneficial because they contain a huge amount of minerals and trace elements which help to keep the metabolism at a high level.
Cut the 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 consumption of beer by men leads to female obesity due to the high content of phytoestrogens in the drink.
Eat in portions. This will allow the body to efficiently digest food, smoothly consume the calories received and not store fat.
Carbohydrates - in the morning. Those carbohydrates that you don't have time to use up in a day will settle on your sides as fatty deposits overnight. If you want to lose 10 kg in a month, a carbohydrate dinner is not for you!
Watch out for nuts. Nuts, seeds and dried fruits are the perfect snack for anyone on a diet. It helps to relieve hunger quickly and provides the body with valuable nutrients. But don't forget the calories. The daily rate is no more than a handful of such a mixture!
Juice and soda. Carbonated drinks irritate the lining of the stomach and can cause it to become inflamed. They must be excluded from the scheme. There are 1 to 2 glasses of freshly squeezed juice left on the menu.
Get more fiber. Coarse vegetable fiber performs three useful functions at once: it eliminates hunger for a long time, stimulates intestinal motility, adsorbs and eliminates toxins. Their main source is fresh fruits and vegetables, bran, sprouts and whole grain breads.

Already just on these rules, you can easily lose 10 pounds in just two months, and if you add regular sport to this, then even faster.

Important! Ideally, these principles of nutrition 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 about the same level.

TOP 10 diets

For those who do not quit the thought: “I want to lose 10 kg faster! ”, there are more rigid types of diets, which are posted mainly on the Internet. Nutritionists are not too keen on extreme methods, as most of them slow down the metabolism and disrupt the balance of vitamins and minerals in the body.

Here are the TOP-10 popular diets, the reviews of which among those who have lost weight are not the worst:

Curd. In a week, half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed per day. Gradually add 1 to 2 fruits per day, 10 to 150 grams of whole grain 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 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 side dish of vegetables.
Protein. The basis of the diet is low-fat diet boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits per day are allowed.
Apple DietApple. In fact, with a mono-diet, you can not stay on it for more than 7 days, during which on average one kilogram of body weight is needed. The whole diet is 1. 5 kilograms of green apples and water.
Cereals. Diet on cereals, boiled in water, without adding salt and oil. 2 times a day, you can eat vegetable salad with lemon dressing. It is very difficult to sit on it for a whole month.
. Assumes the presence of freshly squeezed fruit and vegetable juices in the diet. If you don't sit on it for more than a week, it helps you lose 5-10 pounds. But with prolonged use, tooth enamel is destroyed, stomach pain appears, and constipation begins.
Fruit. Only unsweetened fruits remain in the diet, 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.
Coffee. A cup of coffee is drunk before each meal (4 to 5 times a day). This allows you to eat less and speed up your metabolism. But it overloads the heart and increases blood pressure.

As you can see, not all effective diets that allow you to get rid of up to 10 pounds in a month are not balanced.

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

Restrictions and contraindications

The use of any unbalanced diet and too rapid weight loss is strictly contraindicated:

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

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

Doctors have found that those who often follow low-calorie diets or die of starvation gradually develop anorexia, a serious mental illness that interferes with normal eating. Its insidious nature is that it is very difficult for a layman to grasp the first symptoms. And when the disease fully manifests itself, only an experienced psychiatrist can get rid of it. Placement in a special clinic is often necessary.

Exercise

With a starting weight of 100 kg or more, you can lose 10 kg in a month without physical exertion, simply by reducing the diet consumed by 20%. But you are unlikely to be satisfied with the result obtained in this way. A figure in rapid weight loss, left without a layer of fat, fades and loses its clean outline. The person becomes completely shapeless, the skin sags and muscles are difficult to see in their folds.

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

At the basic level, walking for an hour with moderate strides or half an hour of aerobic training is sufficient. 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 the means to lose 10 kg per month are not without danger to health. For this reason, it is important to listen to the advice of professionals, especially nutritionists and fitness instructors. In general, the issue of losing weight in a month for any number of kilograms should be approached holistically, revising your diet and including physical activity in the daily routine. There are many options - from proper nutrition to low calorie diets. Weight loss exercises also have varieties depending on the area you want to train on.

Diets

The simplest option is to simply separate the foods into prohibited and permitted. By eating according to this principle for the 4 weeks and doing it at least twice a week, you will easily lose weight. The list of prohibited foods includes:

lard and other fatty foods;
alcohol;
;
sugar and all sugary foods;
spices;
sauces, mayonnaise, ketchup;
fried and smoked dishes;
soda;
chips;
packaged juices;
;
flour products.

By simply eliminating these foods, you will already start to lose weight. Replace them with healthy foods, including:

fresh vegetables, stewed, boiled or baked, other than potatoes;
skimmed milk and fermented milk products;
hard-boiled eggs;
lean meats and fish;
cereals;
whole grain bread;
unsweetened fruit.

Based on these two lists, you can lose weight for over 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 using:

Japanese diet. It is based on the use of protein. It can last from 7 to 14 days. The basis of the diet consists of 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. i. e. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength training does not allow the skin to sag, which is especially important with such rapid weight loss in a month. In any case, you can not suddenly start playing sports, if previously the loads were limited to simple stairs. The first should be a light warm-up, long walks, and then only try 15-minute workouts. Then the load can be gradually increased.

No diet

You can lose weight not only with diet, but also with a few simple rules. The first of them is the mandatory reduction in calorie intake. It can be anything, the main thing is that you have a daily energy deficit. This involves expending more calories than you consume. Thanks to this, the body will extract 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 portion size 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 am - it is more correct to eat a late dinner 3-4 hours before bedtime;
replace all simple carbohydrates with complex carbohydrates, that is, eat not candy, but cereals;
include fresh fruits and vegetables in your diet every day;
for preparing food by cooking, boiling, baking or steaming;
do not give up your favorite foods completely, but simply eat them in small amounts and preferably in the morning;
Use the right spices such as ginger, cinnamon, red pepper, turmeric, and mustard.

Good nutrition less 10 kg per month

The above rules also apply to type of diet such as nutrition. Although this technique is often considered even a way of life, because its principles can be observed 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 a pot of ordinary curd. The main dishes of good nutrition are also healthy and no less tasty. You can study the detailed menu below.

The basic principle of the diet in the form of good nutrition is compulsory breakfast. Its absence makes you overeat at night. In the morning you can also eat something sweet. Lunch should include a serving of carbohydrates and protein, and dinner should include only protein. An example menu based on these principles can be composed as follows:

breakfast - rice with a slice of bread, berries, green salad and lemon tea;
snack - yogurt, a serving of cottage cheese, fruit;
lunch - low-fat fish with vegetable salad, 2 toast, still mineral water;
afternoon tea - a handful of nuts or dried fruit;
dinner - cooked vegetables with steamed cutlet, a slice of bread, water or lemon tea.

Effective 10 kg weight loss diets

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

Mono Diet

Kefir diets are classified as very effective diets. It will not take a month to lose weight, but only 10 days. One of them should be unloading, when you cannot eat anything at all for a day, but only drink water. The basis on the remaining days is kefir with a fat content of not more than 2. 5%. A certain type of product is added to it 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 - fasting day;
6-10 days - any of the rations for the first 4 days per day.

Vegetarian

Its main difference is the lack of meat. Prohibited 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;
cooked, steamed or grilled vegetables;
rye bread;
hard-boiled eggs;
olive oil;
;
low-fat kefir, milk and cottage cheese;
unsweetened fruit.

Protein

Another great option is a protein diet. Plus, it helps maintain muscle tone. The basic principle is the almost complete restriction of carbohydrates. They are replaced by proteins. It is recommended to combine this diet with exercise throughout the month. It 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 low-fat broth;
afternoon tea - cottage cheese with natural yogurt;
dinner - 2 hard-boiled eggs, one serving of fish;
before bedtime - a glass of fresh oranges or apples.

10kg Weight Loss Plan

In addition to developing a month-long diet plan, it is recommended that you develop a training system for more effective weight loss. It will depend on whether you are exercising at home or going to the gym. When developing a monthly plan, women should focus on cardio, which along with diet helps burn fat more efficiently. Men are more suited to serious strength 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 this effectively with just a few dumbbells and weights. The start of a workout is a warm-up, for example, cardio or some of the simpler exercises - squats and push-ups. At the end of the session, it is recommended to cool off in the form of stretching for good muscle training. The main set may include the following exercises, performed in 3 sets of 8 to 10 reps:

lunges, possible with dumbbells;
twist;
pumps;
plank for 30 to 60 seconds;
squats, including plie;
lift the pelvis into a lying position;
elevation of the legs;
"scissors" or "bicycle".

At the gym

The design principles of workouts for gym workouts remain 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:

dumbbell press;
recumbent dumbbells;
Squats with a bar on the shoulders;
leg extension in the simulator;
standing arms with dumbbells;
lifting on the toes in the simulator;
twist;
hyperextension.

Workout to burn fat less 10 kg per month

Interval and circuit training is considered to be more effective in terms of fat loss. They are more intense. More specifically, interval training is an alternation of 4 minutes of complexes of 20 seconds of physical activity and 10 seconds of rest. For such activities, you can choose any exercise according to the problem areas. Squats, lunges, push-ups, crunches on the press, etc. are suitable. Circular training involves continuously performing a number of exercises, for example:

squats;
pumps;
starfish jump;
any ab exercise;
swing legs;
slots;
"bike" exercise.

Notice

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

I have stomach problems, so diets are not recommended 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 even over 10 kg, but my weight was initially large, so I was able to lose weight so quickly even without a special diet.

How to lose weight without harming your health

Why Are Dietitians United Against Poor Eating? There is an opinion that most of the diseases that occur in humans are the result of poor nutrition with a lack of vitamins and minerals. A vivid example is the so-called scurvy. A very dangerous disease that can be treated with ordinary ascorbic acid (vitamin C).

If a woman simply cuts off her diet to reduce the level of calories consumed, in addition to losing weight of 10 kilograms or more, it will lead to a general deterioration in well-being, brittle hair and nails, andpale skin. But is there a real way to lose 10 pounds in a month without harming your health? Of course, yes, and that's the usual good nutrition.

The essence of weight loss

How to lose 10 kg in a month? To do this, you don't need to search for magic pills or sophisticated modern techniques for which they require an orderly amount (like Elena Malysheva's diet), you just need to know and follow the principles ofgood nutrition for weight loss. At the same time, not only the stomach 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 is losing weight, the better the results they can achieve in a shorter period of time without damaging their health. Expending more calories is a necessary factor in successfully losing 10 kilograms. The less you move, the longer it will take.

Rules for losing weight 10 kg:

Before you lose weight in a month, be sure to exclude yeast-based baked goods from your diet. If you can not eat without bread, replace it with pita bread or diet unleavened bread;
favor dietetic meats (chicken breast, lean beef) and baked or steamed fish;
eat vegetables and fruits in the morning, except cabbage, which you can eat all night;
Eat a hearty breakfast and skip dinner. Ideally, breakfast should contain more than 30% 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 meeting the needs of the stomach, leads to disturbances in the nutritional system, malaise and depressed mood. Have a snack with apples, dried fruits, low-fat kefir, cottage cheese or yogurt;
If you want to lose 10 pounds in a month and not harm your health, remember that 80% of your diet should consist of vegetables, fruits and grains. The rest of the gap is filled with meat and dairy. All of this should be consumed every day, taking into account the necessary calories.