Is it possible to lose 10 kg in a month?

9 January 2021

Weight loss goals are very different, as are the ways to achieve them. Some prefer a smooth weight loss regime, in which the body does not experience severe stress, and its owner - a constant feeling of hunger. It is easier for others to limit themselves to literally everything for a month, but to lose ten kilograms in that time. Does it make sense to be in such a 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?

In fact, losing 10 kilograms without harm to health is real only 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 body weight of more than 170 cmhis body weight greater than 100 pounds. And by losing 10 kg, they will lose only 10% of their weight, which doctors consider the maximum allowable weight loss rate.

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

Therefore, before you set yourself such a task, think about what is more important for you: at all costs to achieve harmony as soon as possible or move towards the desired goal a little calmer, but without harm to your own body!

Absolutely everyone can lose 10 kg in 3 months with minimal effort, but at the same time it 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 one. But if you still want to resort to extreme methods or your weight is significantly higher than the norm, try to at least 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 burden on the kidneys and cardiovascular system, will allow you to quickly remove toxins and toxins and preserve beautiful skin.
Discard all practical foods and canned foods. They contain a lot of chemical additives that do not contribute to rapid weight loss and poison the body.
Eliminate sugar, bakery products and sweets 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 the strength of the bones and teeth, but it will reduce the daily fat intake.

Eat dietary meat: chicken breast, veal, lean beef, rabbit. Moreover, it is better to steam or cook, in extreme cases grill, but not in a pan with the addition of oil.
Eat seafood. They are very useful because they contain a huge amount of minerals and trace elements that help maintain metabolism at a high level.
Turn off 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 in men leads to female obesity due to the high content of phytoestrogens in the drink.
Eat in part. This will enable the body to digest food efficiently, consume the received calories smoothly and will not put fat in reserve.
Carbohydrates - in the morning. Those carbs that you don’t have time to consume in one day will settle on your hips in the form of fat deposits overnight. If you want to lose 10 kg in a month - a carb dinner is not for you!
Careful with nuts. Nuts, seeds and dried fruits are the perfect snack for those on any diet. It helps to quickly alleviate hunger and provides the body with valuable nutrients. But don’t forget the calories. The daily rate is just a handful of such a mixture!
Juices and soda. Any carbonated drinks irritate the gastric mucosa and can cause inflammation and 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 sources are fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

You can easily lose 10 kilograms in just two months on these rules alone, and if you add regular sports to this, even faster.

Important! Ideally, such dietary principles should become the norm for everyone, in this case the weight will drop slightly in two to three months and then stabilize and be maintained at approximately 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, which are mostly published on the Internet. Nutritionists do not like too extreme methods, because most of them slow down the metabolism and disturb the balance of vitamins and minerals in the body.

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

Cheese. Within a week, half a kilo of fresh cheese (up to 9% fat) and half a liter of low-fat kefir are eaten daily. Gradually add 1-2 fruits a day, 10-150 grams of wholemeal 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.
EggBreakfast and dinner - 2 hard-boiled eggs, a slice of black bread, tea. For lunch - soup on lean meat or vegetable broth, a piece of lean meat with vegetables.
Proteins. The basis of the diet is low-fat diet cooked meat (usually chicken breast) and cooked, fresh or grilled vegetables. 1-2 fruits per day are allowed.
Apple DietApple. In fact, a mono-diet, you can stay on it for no more than 7 days, during which you need an average of a kilogram of body weight. The whole diet is 1, 5 kilograms of green apples and water.
Cereals. Cereal diet, cooked in water, without adding salt and oil. You can eat a vegetable salad with lemon topping twice a day. It is very difficult to sit on it for a whole month.
Sok. It implies 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 helps you lose 5 to 10 pounds. But with prolonged use, tooth enamel is destroyed, stomach pains appear and constipation begins.
Fruit. Only unsweetened fruit remains in the diet, which can be eaten up to 2 kg per day. Alteration with low-fat dairy products (for different meals) is allowed.
Chocolate. A very hard version of the mono-diet, which allows you to eat 100 grams of dark dark chocolate and drink green tea in unlimited quantities per day. Child abuse can lead to various diseases.
Café. 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 pounds in a month are not balanced.

Reviews of those who have tried to deal with being overweight in this way confirm that the general health condition is significantly deteriorating after the first week. So, is it worth tolerating or is it better to choose a healthier, more economical method?

Limitations and contraindications

The use of unbalanced diets and weight loss too fast is strictly contraindicated:

restrictions during pregnancy and lactation;
in the presence of any chronic diseases of the internal organs;
acute liver or kidney failure;
problems with the nervous and cardiovascular systems;
cancer 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 strength training.

An unbalanced diet and insufficient calorie intake in these cases can lead to catastrophic consequences, including death.

Doctors have found that those who often go on a low-calorie diet or starve, gradually develop anorexia, a serious mental illness that interferes with normal eating. His 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 solve it. Accommodation in a special clinic is often required.

Exercise

With an initial weight of 100 kg or more, you can lose 10 kg in a month without physical effort, simply by reducing your spent diet by 20%. But the result obtained in this way probably suits you. A figure that loses quickly, is left without a layer of fat, blurs and loses its clear outlines. The person becomes completely shapeless, the skin relaxes, and the muscles are hard to see in her folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolism and increase the calorie deficit, which now occurs not only by reducing the usual diet, but also regular training. The layer of fat that disappears is gradually replaced by a muscular frame, and the skin remains taut and beautiful.

At the beginner level, it is enough to walk for an hour in moderate brisk steps or half an hour of aerobic training. Gradually, the load should increase, because the body quickly adapts to it.

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

How to lose 10 kg per month

It is an indisputable fact that weight loss methods of 10 kg per month are not safe for 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 pounds should be approached comprehensively, reviewing your diet and including physical activity in your daily routine. There are many options - from a proper diet to a mono diet with calorie restriction. Weight loss exercises also have different variants, depending on the zone you want to exercise.

Diet

The simplest option is to simply separate food into forbidden and allowed. By eating this principle all 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;
sol;
sugar and all sweet foods;
spices;
sauces, mayonnaise, ketchup;
fried and smoked dishes;
soda;
chips;
packaged juices;
fatty meat;
flour products.

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

Fresh, stewed, cooked or roasted vegetables, other than potatoes;
boiled eggs;
lean meat and fish;
cereals;
whole grain bread;
unsweetened fruit.

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 dealing with 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 is food that quickly satisfies hunger, such as fish, meat, eggs, olive oil, fruits, vegetables and grains.

Weight loss exercises

Depending on the specific goal, you can choose strength or aerobic activities for the diet, ie. cardio. The latter are more efficient in terms of burning fat and reducing volume. Strength exercises do not allow the skin to relax, which is especially important with such a rapid weight loss in a month. In any case, you can't start playing sports abruptly, if the loads were previously limited to simple climbing steps. First there should be a light warm-up, long walks, and only then try 15-minute workouts. Then the load can be gradually increased.

No diet

You can lose weight not only thanks to diets, but also a few simple rules. The first is to reduce your calorie intake. That can be all, the main thing is that you have a daily energy deficit. It consists of consuming more calories than you expend. 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 diet to 1500-2000 kcal and portion size to 200-250 g;
eat 4-5 times a day, respecting the breaks between meals in 3-4 hours;
stop nibbling 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, ie. do not eat sweets, but cereals;
Include fresh fruits and vegetables in your diet every day;
for preparing food by stewing, cooking, baking or steaming;
don’t completely abandon your favorite delicacies, but simply consume them in small amounts and preferably in the morning;
Use real spices like ginger, cinnamon, red pepper, turmeric and mustard.

Proper nutrition minus 10 kg per month

The above rules also apply to the type of diet, such as diet. Although this technique is often considered even a way of life, because its principles can be adhered to at any time. The basis is a balanced diet with the required amount of protein and carbohydrates. The diet does not exclude sweets, but they should be healthy, for example, marshmallow, cheesecake, jam or plain casserole. The main dishes of a proper diet are 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 mandatory breakfast. His absence makes you overeat in the evening. You can eat something sweet in the morning. Lunch should contain a portion of carbohydrates and protein, and dinner only protein. A sample menu based on these principles can be compiled as follows:

breakfast - rice with a slice of bread, small fruit, lettuce and lemon tea;
snack - yogurt, a portion of cottage cheese, fruit;
lunch - lean fish with vegetable salad, 2 toasts, non-carbonated mineral water;
afternoon tea - a handful of nuts or dried fruit;
dinner - stewed vegetables with steamed cutlet, slice of bread, water or tea with lemon.

Effective weight loss diet of 10 kg

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

Mono diet

Kefir diets are classified as highly effective diets. It won’t take you a month to lose weight, just 10 days. One of them should disembark, because you can’t eat anything during the day, just drink water. The basis for the remaining days is kefir with a fat content of no 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 cooked chicken fillet;
3 - 500 g of fruit;
4 - 500 g of fresh vegetables;
5 - day of fasting;
6-10 days - any of the meals the first 4 days a day.

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:

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

Proteins

Another great 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 proteins. It is recommended to combine this diet with exercise throughout the month. This will help shape the body. Sample menu for one 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 a low-fat soup;
afternoon tea - fresh cheese with natural yogurt;
dinner - 2 boiled eggs, a portion of fish;
before bed - a glass of fresh oranges or apples.

10 kg weight loss plan

In addition to compiling a diet plan for a month, it is recommended to 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 making a monthly plan, women should focus on cardio, which along with diet helps in burning fat more efficiently. Men are more suitable for serious power loads that help build muscle. When choosing exercises, consider their complexity, especially if you are a novice athlete.

At home

Even at home, you can do it effectively with just a few dumbbells and weights. The beginning of training is warming up, for example, cardio or some of the simplest exercises - squats and push-ups. At the end of the session, cooling in the form of stretching is recommended for proper muscle formation. The main set may include the following exercises, performed in 3 sets of 8-10 repetitions:

outbursts, possible with dumbbells;
twisting;
push-ups;
board 30-60 seconds;
squats, including plie;
lifting the pelvis in a supine position;
raising the leg;
"scissors" or "bicycle".

At the gym

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

weight press;
recumbent dumbbells;
Squats with weights on the shoulders;
leg extension in simulator;
standing arms with dumbbells;
finger lift in simulator;
twisting;
hyperextension.

Fat burning training minus 10 kg per month

Interval and circuit training are considered more effective in terms of fat loss. They are more intense. In particular, interval training is an alternating combination of a 4 minute complex of 20 seconds of physical activity and 10 seconds of rest. For such activities you can choose any exercise, depending on the problem areas. Squats, lunges, push-ups, sit-ups, etc. are suitable. Circuit training consists of continuously performing a number of exercises, for example:

squats;
push-ups;
jumping starfish;
any ab exercise;
leg swing;
outbursts;
exercise "bike".

Reviews

I don’t like diet, so I decided to lose weight simply, following a series of simple rules. She limited her diet to 1500 kcal per day. Eliminates sweet, fatty, fried foods. I did light exercises and stretching every day. In a month I managed to lose only 8 kg.

I have stomach problems, so my diet is contraindicated. On the advice of a doctor, I switched to a proper diet. I only did cardio on a treadmill or exercise bike. In total for a month it is even more than 10 kg, but my weight was initially large, so I could lose weight so quickly even without a special diet.

How to lose weight without harm to health

Why are nutritionists a united front against poor nutrition? It is believed that most diseases that occur in humans are due to 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 ordinary ascorbic acid (vitamin C).

If a woman simply reduces her diet to reduce the level of calories consumed, with weight loss of 10 or more pounds, it will lead to a general deterioration in well-being, brittle hair and nails, and pale skin. But is there a right way to lose 10 pounds in a month without harming your health? Of course, yes, and this is the usual proper diet.

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, for which they ask to bring out a tidy sum (such as Elena Malisheva's diet), it is enough to know and follow the principles of proper diet for weight loss. At the same time, not only the abdomen and hips 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 results he can achieve in a shorter period of time without harming his health. Consuming more calories is a necessary factor in successful weight loss of 10 pounds. The less you move, the more time you will need.

10 kg weight loss rules:

Before you lose pounds in a month, exclude baked yeast foods from your diet. If you can’t eat without bread, replace it with pita bread or unleavened diet bread;
give preference to dietary meat (chicken breast, lean beef) and fish cooked in the oven or steamed;
eat vegetables and fruits in the morning, except cabbage that you can eat all night;
Take advantage of breakfast and skip dinner. Ideally, breakfast should contain more than 30 percent of 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. Constant desire to eat, without satisfying the needs of the stomach, leads to disorders in the food system, feeling bad and depressed mood. Arrange snacks with apples, dried fruit, low-fat kefir, cottage cheese, or yogurt;
If you want to lose 10 pounds in a month and not harm your health, keep in mind that 80 percent of your diet should be vegetables, fruits and grains. The rest of the gap is filled by meat and dairy products. All this should be consumed every day, taking into account the required calories.