It is possible to lose 10 kg in one month

9 January 2021

Weight loss goals are very different, as are the ways to achieve them. Someone prefers a smooth diet, in which the body does not experience severe stress, and the owner - a constant feeling of hunger. For others, it’s easier to limit yourself to one word for a month, but lose a dozen pounds during that time. Does it make sense to hurry like this, and how will your 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 kilograms without compromising health is only realistic for those whose initial body weight is significantly higher than normal and whose body mass index is above 30. This means that a person over 170 cmat height, it weighs more than 100. kilogram. And once you get rid of 10 kg, you lose only 10% of your weight, which doctors consider to be the maximum acceptable rate of weight loss.

However, most people who want to lose weight fast and want to lose a lot 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 170 cm high body weight is approx. 72 kg. And if you lose 10 kg in a month, 14% of your weight will be lost, and this can have quite unpleasant consequences for your health.

Therefore, before exposing yourself to such a task, think about what is most important to you: at any cost, as soon as possible to achieve harmony, or a little more calmly, but without harming your own body, move towards your goal!

Absolutely everyone can lose 10 kg in 3 months with minimal effort, however, the fat lost is almost certainly not coming back, as is often the case with fast 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 all at once. But if you still want to resort to extreme methods, or if your weight is significantly above the norm, at least try to follow general rules that will help minimize the potential negative consequences of rapid weight loss:

Drink plenty of water - at least 1, 5 liters per day. This reduces the strain on the kidneys and cardiovascular system, allows for quick removal of toxins and toxins and preserves beautiful skin.
Discard all convenience food and canned food. They contain many chemical additives that do not contribute to rapid weight loss and poison the body.
Remove sugar, baked goods and sweets from your diet. If you really want something sweet, you can enjoy small amounts of honey or dried fruits.
Choose low-fat dairy products. This allows the body to get enough calcium to maintain bone and tooth strength, but reduces daily fat intake.

Eat diet meats: chicken breast, veal, lean beef, rabbit. Moreover, it is better to cook or boil steamed, in extreme cases grilled, but not in a pan with the addition of oil.
Eat seafood. They are very beneficial as they contain huge amounts of minerals and trace elements that help keep your metabolism high.
Cut out the 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 beer consumption by men leads to female obesity due to the phytoestrogen content of the drink.
Do it in fragments. This allows the body to digest food efficiently, consume calories smoothly, and not put fat in reserve.
Carbohydrates - in the morning. Carbohydrates that you don’t have time to consume in one day will settle on your side overnight in the form of fat deposits. If you want to lose 10 kg in a month - carbohydrate dinner is not for you!
Be careful with the nuts. Nuts, seeds and dried fruits are perfect snacks for those on a diet. It helps relieve hunger quickly and provides the body with valuable nutrients. But let’s not forget about calories either. The daily rate is no more than a handful of such a mixture!
Juices and soda. Any carbonated drink irritates the gastric mucosa and can cause inflammation, so they should be excluded from the diet. 1-2 glasses of freshly squeezed juice remain on the menu.
Get more fiber. Coarse plant fibers simultaneously perform three useful functions: eliminating hunger for a long time, stimulating intestinal motility, adsorbing and removing toxins. Its main sources are fresh vegetables and fruits, bran, sprouted seeds and whole wheat bread.

With just these rules, you can easily lose 10 pounds in two months, and if you add regular sports to it, it’s even faster.

Important! Ideally, such nutritional principles should become commonplace for everyone, in which case the weight will decrease slightly in two to three months, then stabilize and remain at approximately the same level.

TOP 10 diets

For those who don’t leave the thought, “I want to lose 10kg faster! ” Nutritionists don’t like extreme methods too much, as most of them slow down your metabolism and upset your body’s vitamin and mineral balance.

The following are the TOP 10 popular diets that are not the worst reviews among consumers:

Cottage cheese. Within a week, they consume half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir a day. 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.
Eggs. Breakfast and dinner - 2 hard boiled eggs, a slice of black bread, tea. For lunch - soup for low-fat meat or vegetable soup, a piece of lean meat with vegetable garnish.
Protein. The diet is based on 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, you can stay on a mono-diet for up to 7 days, during which time you need an average of one kilogram of body weight. The whole diet is 1, 5 kilograms of green apples and water.
Cereals. Diet on cereals cooked in water without the addition of salt and oil. You can eat vegetable salad with lemon sauce 2 times a day. It is very difficult to sit on it for a month.
Lé. It assumes that only freshly squeezed fruit and vegetable juices are in the diet. Sitting on it for up to a week will help you lose 5-10 pounds. But with prolonged use, the tooth enamel is destroyed, stomach pains appear and constipation begins.
Fruit. Only unsweetened fruits remain in the diet, which can be consumed up to 2 kg per day. Substitution with low-fat dairy products is allowed (for different meals).
Chocolate. It is a very hard version of the mono-diet that allows you to consume 100 grams of dark dark chocolate and drink an unlimited amount of green tea per day. Abuse of diet can lead to various diseases.
Cafe. They drink a cup of coffee before each meal (4-5 times a day). This allows you to consume less and speeds up your metabolism. But it overloads the heart and increases blood pressure.

As you can see, any effective diet that allows you to get rid of up to 10 pounds in a month is unbalanced.

The opinions of those who have tried to treat obesity in this way confirm that the general well-being after the first week deteriorates significantly. So is it worth tolerating or choosing a healthier, more gentle method?

Limitations and Contraindications

Using any unbalanced diet and losing weight too fast is strictly contraindicated:

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

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

Doctors have found that those who frequently follow a low-calorie diet or are hungry gradually develop anorexia, a serious mental illness that interferes with normal eating. The insidious thing is that it is very difficult for lay people to comprehend the first symptoms. And when the illness manifests itself in full force, only an experienced psychiatrist 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 one month without exercise, simply by reducing your diet by 20%. But the result is probably not right for you. The rapidly fading, fat-free shape spreads out and loses its clear contours. The person becomes completely shapeless, the skin sags, and the muscles are hard to see in their folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate, and increase calorie deficiency, which now arises not only from reducing your normal diet, but also from regular exercise. The disappearing fat layer is gradually replaced by the muscle frame, leaving the skin tight and beautiful.

At a basic level, an hour of walking in moderately fast steps or half an hour of aerobic exercise is sufficient. The load should be gradually increased as the body adapts quickly to it.

Strength training should only be performed once most of the fat has been lost. Otherwise, you may get the opposite result: build muscle under the fat layer and be even bigger.

How to lose 10 kg per month

It is an indisputable fact that a weight loss of 10 kg per month is not harmless to health. For this reason, it is important to listen to the advice of professionals, including nutrition and fitness educators. In general, the issue of weight loss for any kilogram should be addressed comprehensively, diet should be reviewed, and physical activity should be included in the daily routine. There are many options available - from proper nutrition to a calorie-limiting mono-diet. Slimming exercises also vary, depending on the zone you want to work out.

Diets

The easiest option is to simply divide the food into prohibited and permitted portions. Feeding on this principle for all 4 weeks and practicing at least a few times a week, you will easily lose weight. The list of prohibited foods includes:

fats and other fatty foods;
alcohol;
salt;
sugar and all sweet foods;
spices;
sauces, mayonnaise, ketchup;
fried and smoked foods;
soda;
chips;
packaged juices;
fatty meats;
flour products.

By destroying these foods, you simply start to lose weight. They should be replaced with healthy foods that include:

Fresh, steamed, cooked or fried vegetables, excluding potatoes;
skimmed milk and fermented milk products;
boiled eggs;
lean meat and fish;
cereals;
wholemeal bread;
unsweetened fruit.

You can lose more than a month without a diet based on these two lists. But there are also special techniques that also aim to get rid of excess weight. You can get good results in a month by using the following:

Japanese diet. It is based on the use of proteins. It can take 7-14 days. The diet is based on foods that quickly satisfy hunger, such as fish, meat, eggs, olive oil, fruits, vegetables and cereals.

Slimming Exercises

Depending on your specific goal, you can choose strength or aerobic activity for your diet, i. e. cardio. The latter are more effective in burning fat and reducing the amount. Strength exercises do not allow the skin to sag, which is especially important with such a quick, one-month weight loss. In any case, it is not possible to start the sport suddenly if the load was previously limited to simple stair climbing. The first should be a slight warm-up, long walks, and only then try 15-minute workouts. The load can then be gradually increased.

No 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 caloric intake. Whatever it is, the point is to have a daily lack of energy. It consists of spending more calories than you consume. As a result, the body will extract the missing energy from its own reserves. In addition to calories, it's important to follow a few simple rules:

reduce the diet to 1500-2000 kcal and the portion size to 200-250 g;
eat 4-5 times a day, observing breaks between meals for 3-4 hours;
stop snacking while watching TV or in front of your 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, i. e. eat sweets instead of cereals;
Take fresh fruits and vegetables into your diet every day;
preparing food by steaming, boiling, frying or steaming;
do not leave your favorite delicacies completely, but simply eat them in small quantities and preferably in the morning;
Use the right spices such as 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 nutrition. Although this technique is often even considered a way of life because its principles can be followed at any time. It is based on a balanced diet with the amount of protein and carbohydrates a person needs. The diet does not exclude sweets, but they should be healthy, such as marshmallows, cheesecake, jam, or ordinary curd curd. The main dishes of proper nutrition are also healthy and no less delicious. You can study the detailed menu below.

The main principle of diet in the form of proper nutrition is mandatory breakfast. Due to its lack, they overeat in the evening. In the morning you can eat something sweet. Lunch should include some carbs and protein, and dinner should contain only protein. A sample menu based on these principles can be compiled as follows:

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

Effective 10kg Weight Loss Diets

Although proper nutrition and good results, many still choose diets from the "lose 10 kg a month" category. A number of effective techniques can be distinguished here. The most difficult solution is an express diet that limits the diet to one or two foods. The weight loss on them is more due to water loss. A protein-rich diet that you can lose weight on quickly is well criticized because protein is a natural fat burner. The vegan method produces excellent results by restricting the diet of meat and the predominance of plant foods.

Mono diet

Kefir diets are classified as highly effective diets. It doesn’t take a month to lose weight on it, but only 10 days. One should be unloading when for a day you can eat nothing but drink water. The remaining days are based on kefir, which has a fat content of up to 2, 5%. A certain type of product is added every day:

1 to 400 g of low-fat cottage cheese;
2 - 500 g of cooked chicken fillet;
3 - 500 g of fruit;
4 - 500 g of fresh vegetables;
5 - fasting day;
6-10 days - any dose for the first 4 days daily.

Vegetarian

The main difference is the lack of meat. Prohibited foods include coffee, alcohol and pepper. In this case, the daily menu may consist of the following products and dishes:

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

Protein

Another great option is a protein diet. It also helps maintain muscle tone. The principle is an almost complete restriction on carbohydrates. They are replaced with protein. We recommend combining this diet with full exercise. It helps shape the body. Sample menu for one month:

breakfast - milk or any other fermented milk drink;
snack - 150 g of rice;
lunch - lean meat with sliced vegetables or a bowl of soup in low-fat broth;
afternoon tea - cottage cheese with natural yoghurt;
dinner - 2 boiled eggs, one serving of fish;
before going to bed - a glass of fresh orange or apple.

10kg Weight Loss Plan

In addition to preparing a diet for a month, it is recommended to develop a training system for more effective weight loss. It depends on whether you exercise at home or go to the gym. When making a monthly plan, women need to focus on cardio, which helps burn fat more effectively in addition to diet. Men are better suited for severe strength loads that help build muscle. When choosing exercises, be sure to consider their complexity, especially if you are a novice athlete.

Home

Even at home, you can do it effectively with some dumbbells and barbells. The start of a workout is a warm-up, such as cardio or some of the simplest exercises - squats and push-ups. At the end of the session, it is recommended to cool down in the form of stretching for proper muscle formation. The main set can include the following exercises, in 3 series, with 8-10 repetitions:

lunges, possible with dumbbells;
twisting;
push-ups;
board for 30-60 seconds;
squats, including plie;
raising the pool while lying down;
leg lift;
"scissors" or "bicycle".

In the gym

The principles for planning gym workouts remain the same. It is recommended to use a treadmill, exercise bike, ellipsoid as a cardio load. The basic exercise sequence could be:

barbell press;
recumbent dumbbells;
Squats with dumbbells on his shoulders;
leg extension in the simulator;
standing arms with dumbbells;
toe lift in the simulator;
twisting;
hyperextension.

Fat burning workout minus 10 kg per month

Interval and circuit training can be considered more effective in terms of fat loss. They are more intense. Specifically, the interval workout is a 20-minute physical activity and a 10-second rest is a 4-minute complex alternation. For such activities, you can choose any practice depending on the problem area. Squats, jolts, push-ups, press crunches, etc. Circular training consists of performing a number of exercises on an ongoing basis, such as:

squatting;
push-ups;
starfish jump;
any ab practice;
swinging legs;
lunges;
"bicycles".

Reviews

I don’t like diets, so I decided to just lose weight by following a number of simple rules. He limited his diet to 1, 500 kcal per day. Sweet, greasy, fried. I did light exercises and stretches every day. I only managed to lose 8kg in a month.

I have stomach problems, so diets are contraindicated for me. On the advice of a doctor, I switched to proper nutrition. I only played cardio on a treadmill or stationary bike. The total amount for a month is still over 10 kg, but my weight was big at first, so I could lose weight so fast without a special diet.

How to lose weight without compromising your health

Why do nutritionists stand united against malnutrition? There is an opinion that the majority of diseases in humans are the result of malnutrition due to a lack of vitamins and minerals. A striking example is the so-called scurvy. It is a very dangerous disease that can be treated with common ascorbic acid (vitamin C).

If a woman simply reduces her diet to reduce the amount of calories she consumes, in addition to losing 10 pounds or more, it leads to general malaise, brittle hair and nails, and pale skin. But is there a real way to lose 10 pounds in a month without compromising your health? Of course, yes, and that’s the usual proper nutrition.

The essence of weight loss

How to lose 10 kg in one month? To do this, you don’t have to look for magic pills or sophisticated modern techniques for which a tidy sum is charged (e. g. Elena Malysheva’s diet), it is enough to know and follow the principles of proper nutrition for weight loss. However, not only will your stomach and sides lose weight, but your face, arms, legs and your whole body as a whole.

Keep in mind that the more active your lifestyle is, the better results you can achieve in less time without compromising your health. Consuming more calories is a necessary factor to successfully lose 10 pounds. The less you move, the longer it lasts.

10 kg weight loss rules:

Before you lose weight in a month, be sure to exclude yeast baked goods from your diet. If you can’t eat without bread, replace it with pita bread or unleavened diet bread;
give preference to dietary meats (chicken breast, lean beef) and oven-cooked or steamed fish;
In the morning, eat vegetables and fruits, with the exception of cabbage, which you can eat all night;
Enjoy a rich breakfast and skip dinner. Ideally, breakfast should contain more than 30 percent of your daily calories. As for dinner, it should be light and taken no later than five hours before bedtime;
Never make yourself hungry. A hungry stomach is the worst enemy of weight loss. Constant appetite without meeting the needs of the stomach leads to disruption of the eating system, malaise and depressed mood. Snack with an apple, dried fruit, 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 percent of your diet should consist of vegetables, fruits and grains. The rest of the gap is filled with meat and dairy products. All of this should be consumed every day, taking into account the calories needed.