Is it possible to lose 10 kg in a month

9 January 2021

The goal of losing weight is very different, as are the ways to achieve it. One prefers a smooth weight loss regimen, in which the body does not suffer from severe stress, and its owner - constant hunger. For others, it is easier to limit themselves to literally everything for a month, but lose a dozen pounds over the years. Does it make sense to rush, and how does the body feel if you lose 10 kg in a month? Is there a safe method to achieve this result?

More or less?

In fact, losing 10 kilograms without endangering health is realistic only for those whose weight is initially much higher than the norm, and whose body mass index exceeds 30. This means that with a person's height exceeding 170 cm, his weight is more than100kilogram. And, after losing 10 kg, she will lose only 10% of her weight, which doctors consider the maximum acceptable weight loss rate.

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

So, before assigning such a task to yourself, think of something more important to you: at any cost as soon as possible to achieve harmony or move towards the intended goal a little calmer, but without endangering your own body!

Of course 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 better to lose 10 kg in 2 months, and not in one. But if you still want to use extreme methods or your weight is much higher than usual, try at least to follow the general rules that help reduce the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters a day. This will reduce the load on the kidneys and cardiovascular system, allowing you to get rid of toxins and toxins quickly and preserve beautiful skin.
Discard all comfort foods and canned foods. They contain many chemical additives that do not contribute to rapid weight loss and poison the body.
Eliminate sugar, grilled foods, and sweets from your diet. If you really want something sweet, you can enjoy honey or dried fruit in small amounts.
Choose low-fat dairy products. This will allow the body to get enough calcium to maintain bone and tooth strength, but will reduce daily fat intake.

Eat nutritious meat: chicken breast, veal, lean beef, rabbit. Moreover, it is better to cook it with steamed or boiled, in extreme cases, roast, but do not in a pan with the addition of oil.
Eat seafood. They are very beneficial because they contain large amounts of minerals and trace elements that help keep metabolism at a high level.
Cut down on alcohol. In addition to the fact that it stores water in the body, its decay products poison the body, burden the liver and kidneys, and destroy the brain. Regular consumption of beer by men leads to obesity in women due to the high content of phytoestrogens in beverages.
Eat in fractions. This will allow the body to digest food efficiently, consume calories received smoothly and do not store fat.
Carbohydrates - in the morning. Carbohydrates that you do not have time to consume in a day will stay on your side in the form of overnight fat storage. If you want to lose 10 kg in a month - a carb dinner is not for you!
Be careful with nuts. Nuts, whole grains and fruits are perfect snacks for those on a diet. It helps to eliminate hunger quickly and provides valuable nutrients to the body. But do not forget about calories. Daily rates are no more than a handful of mixes!
Juice and soda. Any carbonated beverage irritates the lining of the stomach and can cause inflammation. There are 1-2 freshly squeezed juices left on the menu a day.
Get more fiber. Rough plant fibers perform three useful functions at once: they eliminate hunger for a long time, stimulate bowel movements, absorb and remove toxins. Their main sources are fresh vegetables and fruits, bran, grown seeds and whole wheat bread.

Only based on this rule, you can easily lose 10 pounds in just two months, and if you add regular exercise, then faster.

Important! Ideally, such a dietary principle should be a habit for everyone, in this case, the weight will drop slightly in two to three months, then stable and will be maintained at almost the same level.

TOP 10 diet

For those who do not think: "I want to lose 10 kg faster! ", there is a more rigid type of diet, which is published mainly on the Internet. Nutritionists do not like extreme methods, as most of them slow down metabolism and disrupt the balance of vitamins and minerals in the body.

Here are the TOP-10 popular diets, of which 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 eaten daily. Gradually add 1-2 pieces a day, 10-150 grams of whole wheat bread.
Vegetarian. Meat, poultry, fish are not included in the diet, and in hard versions - all products of animal origin. Vegetables - raw or steamed - make up 80% of the diet.
Eggs. Breakfast and dinner - 2 boiled eggs, a slice of black bread, tea. For lunch - low-fat meat soup or vegetable broth, a piece of lean meat with vegetable side dishes.
Protein. The basis of the diet is low-fat boiled meat (usually chicken breast) and boiled, fresh or roasted vegetables. 1-2 pieces a day are allowed.
Apple DietApple. In fact, with a mono diet, you can last for no more than 7 days, where it requires an average of one kilogram of body weight. The whole diet is 1. 5 pounds of green apples and water.
Bijirin. Diet on cereals, boiled in water, without adding salt and oil. 2 times a day, you can eat vegetable salad with lemon marinade. It is very difficult to sit for a full month.
Juice. Assuming the presence of 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 pounds. But with prolonged use, tooth enamel is destroyed, abdominal pain appears, and constipation begins.
Fruit. Only sugar-free fruits remain in the diet, which can be eaten up to 2 kg per day. Alternatives to low-fat dairy products are allowed (on different foods).
Chocolate. A very difficult mono-diet version, which allows you to eat 100 grams of dark chocolate and drink green tea in unlimited amounts every day. Dietary abuse can lead to a variety of diseases.
Coffee shop. Before each meal (4-5 times a day) a cup of coffee is drunk. This allows you to eat less and speed up your metabolism. But it burdens the heart and increases blood pressure.

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

Reviews for those who have tried to overcome excess weight in such a way, confirm that the general well-being after the first week is deteriorating. So is it fair to tolerate or better to choose a healthier and safer method?

Restrictions and contraindications

Unbalanced diet and losing weight too quickly are strictly contraindicated:

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

An unbalanced diet and inadequate calorie intake in this case can result in catastrophic consequences, up to and including death.

Doctors have found that those who regularly go on a low-calorie diet or starve gradually develop anorexia, a serious mental illness that interferes with normal eating. The downside is that it is very difficult for the general public to catch the first symptoms. And when the disease appears strong, only experienced psychiatrists 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 in a month without physical exercise, just by reducing the diet eaten by 20%. But the results obtained in this way may not be suitable for you. Rapid weight loss figures, left without a layer of fat, blur and lose its obvious outline. The person becomes faceless, sagging skin, and muscles are difficult to see in the folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase calorie deficit, which now arises not only because of a reduced diet, but also with regular exercise. The layer of fat that is gradually lost is replaced by the skeletal muscle, and the skin remains taut and beautiful.

At the basic level, walking for an hour fast or half an hour of aerobic exercise is enough. Gradually, the load should increase, as the body quickly adapts to it.

Strength training can only be done when most of the fat has been removed. Otherwise, you can get the opposite result: build muscle under the fat layer and become bigger.

How to lose 10 kg a month

The indisputable fact is that the way to lose 10 kg a month is not harmful to health. For this reason, it is important to listen to professional advice, including nutritionists and fitness experts. In general, the problem of weight loss in a month for a number of kilograms should be approached comprehensively, review your diet and include physical activity in your daily routine. There are many options - from proper nutrition to a mono diet that blocks calories. Weight loss training also has its own variety of zones depending on the zone in which you want to exercise.

Diet

The easiest option is to separate food into forbidden and permissible. Taking this principle for 4 weeks and exercising at least a few times a week, you will lose weight easily. The list of prohibited foods includes:

lard and other fatty foods;
alcohol;
salt;
sugar and all sweets;
spices;
sauce, mayonnaise, tomato sauce;
fried and smoked dishes;
soda;
cip;
packaged juice;
fatty meats;
flour products.

By simply eliminating these foods, you will start to lose weight. You need to replace it with a healthy diet, which includes:

fresh, boiled, stewed or baked vegetables, in addition to potatoes;
skimmed milk and fermented dairy products;
boiled eggs;
lean meats and fish;
grain;
whole wheat bread;
fruit without sugar.

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 losing excess weight. You can get good results in a month using:

Japanese food. It is based on protein consumption. 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 cereals.

Slimming Exercises

Depending on the specific goal, you can choose an activity or aerobic activity for the diet, namely cardio. The latter is more effective in terms of fat burning and volume reduction. Strength training does not let the skin sag, which is very important with rapid weight loss in a month. However, you should not start playing sports suddenly if previously the load was limited to a moderate climbing ladder. The first is light heating, long walks, and only then try a 15-minute workout. Then the load can be increased gradually.

Without diet

You can lose weight not only thanks to diet, but also some simple rules. The first is a reduction in mandatory calorie intake. Maybe, the main thing is that you experience a lack of energy every day. It’s about spending more calories than you eat. Thanks to this, the body will remove the energy it lacks from its own storage. In addition to calories, it is important to follow a few simple rules:

reduce diet to 1500-2000 kcal, and serving size to 200-250 g;
eat 4-5 times a day, observing breaks between meals at 3-4 hours;
stop chewing while watching TV or in front of a computer;
do not limit food after 6 o'clock - more precisely if eating late at night 3-4 hours before bed;
replace all medium carbohydrates with complex carbohydrates, which include not sweets, but cereals;
include fresh fruits and vegetables in your daily diet;
to prepare food by boiling, boiling, grilling or steaming;
do not abandon your favorite foods completely, but only eat them in small amounts and preferably in the morning;
Use the right spices like ginger, cinnamon, red pepper, turmeric and mustard.

Proper nutrition is reduced by 10 kg per month

The above rules also apply to diet types such as diet. Although this technique is often considered a way of life, because its principles can be adhered to over a long period of time. It is basically a balanced diet with the amount of protein and carbohydrates a person needs. The diet does not include sweets, but the food should be healthy, such as marshmallows, cheesecake, marmalade or curd curasserole. The main course of proper nutrition is also healthy and no less delicious. You can learn the detailed menu below.

The main principle of diet in the form of proper nutrition is compulsory breakfast. Its absence makes you overeat in the evening. In the morning, you can eat something sweet. Lunch must include some carbohydrates and protein, and dinner should contain protein only. An example menu based on these principles can be arranged as follows:

breakfast - rice with a slice of bread, small fruit, green salad and lemon tea;
snacks - yogurt, some cottage cheese, fruit;
lunch - low-fat fish with vegetable salad, 2 toast, mineral water;
afternoon tea - a handful of nuts or dried fruit;
dinner - boiled vegetables with steamed slices, a slice of bread, water or tea with lemon.

An effective 10 kg weight loss diet

Despite proper nutrition and good results, many still choose a diet from the category of "losing 10 kg a month. " Some effective techniques can be distinguished here. The hardest option is an express diet, limiting the diet to one or two foods. Their weight is achieved more due to water loss. A protein diet, where you can lose weight fast, enjoys good reviews, because protein is a natural fat burner. Vegan methods with restrictions in meat diet and the superiority of plant foods have excellent results.

Diet Mono

Kefir diet is classified as a very effective diet. It will not take a month to lose weight, but only 10 days. One of them should be dismantled, when you can not eat anything for a day, but only drink water. The basis of the remaining days is kefir with a fat content of not more than 2. 5%. Certain product types are added to it daily:

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

Vegetarian

The 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;
pregnant on water;
boiled, steamed or roasted vegetables;
roti rai;
boiled eggs;
olive oil;
mushrooms;
low-fat kefir, milk and cottage cheese;
fruit without sugar.

Protein

Another great option is a protein diet. In addition, it helps maintain muscle tone. The basic principle is almost complete carbohydrate restriction. They are replaced with protein. 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 other fermented milk drinks;
snack - 150 g of rice porridge;
lunch - lean meats with sliced vegetables or a bowl of soup in low-fat broth;
afternoon tea - cottage cheese with natural yogurt;
dinner - 2 boiled eggs, some fish;
before bed - a glass of fresh orange or apple.

Weight Loss Plan 10kg

In addition to formulating a month-long diet plan, it is recommended to develop a training system to lose weight more effectively. It depends on whether you are exercising at home or going to the gym. When making monthly plans, women should focus on cardio, which, along with diet, helps burn fat more effectively. Men are better suited for serious strength loads that help build muscle. When choosing a workout, be sure to consider its complexity, especially if you are a beginner athlete.

At home

Even at home, you can do it effectively with just a few dumbbells and weights. The start of training is 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 the body in the form of stretching for proper muscle formation. The main set may include the following exercises, performed in 3 sets of 8-10 repetitions:

lungs, possibly with dumbbells;
rotate;
push-up;
board for 30-60 seconds;
squats, including plie;
lift the pelvis while lying down;
leg lift;
"scissors" or "bicycle".

In the gym

The principles of training planning for gym workouts remain the same. It is recommended to use a treadmill, exercise bike, ellipsoid as a cardio load. Basic training groups can be as follows:

press barbell;
lying dumbbells;
Squats with a barbell on the shoulder;
leg extensions in the simulator;
arm stand with dumbbells;
lifting toes in simulator;
rotate;
hyperextension.

Fat burning training reduced by 10 kg per month

Interval and circuit training is considered more effective in terms of fat burning. They are stronger. Specifically, interval training is a 4 minute complex replacement of 20 seconds of physical activity and 10 seconds of rest. For such activities, you can choose any training depending on the problem area. Squats, lunges, push-ups, crunches on press, etc. are appropriate. Circular training consists of performing several exercises continuously, for example:

squats;
push-up;
jump starfish;
any ab training;
swinging legs;
lungs;
exercise "bike".

Comments

I do not like diet, so I decided to lose weight moderately, following a few simple rules. He limits his diet to 1500 kcal a day. Removed sweet, fatty, fried. I do light exercise and stretching every day. For a month I managed to lose only 8 kg.

I have stomach problems, so diet is contraindicated for me. On the advice of a doctor, I switched to proper nutrition. I just do cardio using a treadmill or stationary bike. The amount for a month is more than 10 kg, but my weight was initially large, so I was able to lose weight quickly even without a special diet.

How to lose weight without endangering your health

Why are nutritionists united against bad nutrition? There is an opinion that most diseases that occur in humans are due to malnutrition with vitamin and mineral deficiency. A striking example is what is called scabies. A very dangerous disease that can be treated with regular ascorbic acid (vitamin C).

If a woman cuts her diet to reduce her calorie intake, in addition to losing 10 kilograms or more, this will lead to deterioration of general well-being, brittle hair and nails, and pale skin. But is there a real way to lose 10 pounds in a month, without endangering health? Of course, yes, and this is proper nutrition.

The essence of weight loss

How to lose 10 kg in a month? To do this, you do not have to look for magic pills or sophisticated modern techniques that they ask to give a neat amount (such as Elena Malysheva diet), it is enough to know and follow the principles of proper nutrition to lose weight. 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 the person who loses weight, the better results can be achieved in a shorter period of time without endangering health. Spending more calories is a necessary factor to successfully lose 10 kilograms. The less you move, the longer it takes.

10 kg weight loss rules:

Before losing weight in a month, be sure to exclude yeast-baked foods from your diet. If you can’t eat without bread, replace it with pita bread or unleavened diet bread;
prefers nutritious meat (chicken breast, lean beef) and fish cooked in the oven or steamed;
eat vegetables and fruits in the morning, except cabbage, which you can eat all night;
Enjoy breakfast and miss dinner. Ideally, breakfast should contain more than 30 percent of your daily calories. For dinner, it must be light and drunk no later than five hours before bed;
never make yourself hungry. A hungry stomach is the worst enemy of weight loss. Constant eating cravings, without meeting the needs of the stomach, cause disorders in the digestive system, feeling unwell and depressed mood. Enjoy a snack with apples, dried fruit, low-fat kefir, cottage cheese or yogurt;
If you want to lose 10 pounds in a month and not endanger your health, remember that 80 percent of your diet should consist of vegetables, fruits and grains. The rest is filled with meat and dairy products. All of this must be eaten daily, taking into account the calories needed.