Is it possible to lose 10 kg in one month

9 January 2021

Weight loss goals are very different, as are the ways to achieve them. Some people prefer a smooth weight loss regime, in which the body does not experience severe stress, and its owner - a constant feeling of hunger. For others, it is easier to limit yourself to literally everything in one month, but during that time to lose a dozen pounds. Does it make sense to 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 realistic only for those whose initial body weight is significantly higher than normal, and the body mass index is above 30. This means that when a person growsover 170 cm, his body weight is more than 100 kilograms. And once he has lost 10 kg, he will lose only 10% of his weight, which doctors consider the maximum acceptable percentage of weight loss.

However, most of those who want to lose fast and a lot have a body mass index significantly lower - from 25 to 28. At BMI 25 (which is the upper limit of normal! ), the weight with a height of 170cm 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 have quite unpleasant consequences for health.

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

Absolutely anyone can lose 10 kg in 3 months with minimal effort, but at the same time the lost fat is almost guaranteed that it will not return, as often happens with rapid weight loss.

General rules

Those who want to maintain a healthy body and beautiful skin, nails and hair, it is better to lose 10 kg in 2 months, rather than one. But if you still want to resort to extreme methods or your weight is significantly higher than normal, try to at least follow the general rules that help minimize 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, allow you to quickly remove toxins and toxins and maintain beautiful skin.
Discard all convenient foods and canned foods. They contain many chemical additives that do not contribute to rapid weight loss and poison the body.
Eliminate 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 bone and tooth strength, but will reduce daily fat intake.

Eat dietary meats: chicken breast, beef, lean beef, rabbit. In addition, it is better to steam or boil it, as a last resort, grill it, but not in a pan with added butter.
Eat seafood. They are very useful because they contain a huge amount of minerals and trace elements that help maintain a high level of metabolism.
Turn off alcohol. In addition to the fact that it retains 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 leads to obesity in women due to the high content of phytoestrogens in the drink.
Eat partially. This will allow the body to absorb food efficiently, consume calories smoothly and not put fat in reserve.
Carbohydrates - in the morning. These carbohydrates, which you do not have time to consume in one day, will settle on your sides in the form of fat accumulations overnight. If you want to lose 10 kg in a month - a carbohydrate dinner is not for you!
Carefully with nuts. Nuts, seeds and dried fruits are the perfect breakfast for those on any diet. Helps to quickly relieve hunger and provides the body with valuable nutrients. But don't forget about calories. The daily norm is no more than a handful of such a mixture!
Juices and soda. All carbonated drinks irritate the lining of the stomach and can provoke inflammation. They should be excluded from the diet. There are 1-2 glasses of freshly squeezed juice left in the menu.
Get more fiber. Coarse plant fibers simultaneously perform three useful functions: eliminate hunger for a long time, stimulate intestinal peristalsis, adsorb and remove toxins. Their main sources are fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

Now only by these rules, you can easily lose 10 pounds in just two months and if you add to this regular sports, even faster.

Important! Ideally, such principles of nutrition should become the norm for everyone, in which case the weight will drop slightly in two to three months, then it will stabilize and be maintained at approximately the same level.

TOP 10 diets

For those who do not give up the thought: "I want to lose 10 kg faster! “, There are harder types of diets that are published mainly on the Internet. Nutritionists do not like extreme methods too much, as most of them slow down the metabolism and disturb the vitamin and mineral balance in the body.

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

Cottage cheese. Within a week, consume half a kilo of cottage cheese (up to 9% fat) and half a liter of low-fat yogurt 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.
Egg Breakfast and dinner - 2 hard-boiled eggs, a piece of black bread, tea. For lunch - low-fat meat soup or vegetable broth, a piece of lean meat with vegetable garnish.
Protein. 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 monodiet, you can stay on it no more than 7 days, during which it takes an average pound 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. 2 times a day, you can eat a vegetable salad with lemon dressing. It is very difficult to sit on it for a whole month.
Juice. Accepts the presence in the diet only of freshly squeezed fruit and vegetable juices. 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 breaks down, stomach pain occurs and constipation begins.
Fruits. Only unsweetened fruits remain in the diet, which can be consumed up to 2 kg per day. It alternates with low-fat dairy products (at different meals).
Chocolate. A very difficult version of the monodiet, which allows you to eat 100 grams of dark dark chocolate and drink green tea in unlimited quantities per day. Diet abuse can lead to various diseases.
Cafe. 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, all effective diets that allow you to lose up to 10 pounds in a month are not balanced.

Feedback from those who have tried to deal with being overweight in such ways confirms that overall well-being is significantly deteriorating after the first week. So, is it worth tolerating or is it better to choose a healthier, gentler method?

Restrictions and contraindications

The use of any unbalanced diets and losing weight too quickly 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;
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 in these cases can lead to catastrophic consequences, including death.

Doctors have found that those who are often 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 get rid of it. Accommodation in a special clinic is often required.

Exercise

With an initial weight of 100 kg or more, you can lose 10 kg per month without exercise, simply by reducing your diet by 20%. But the result obtained in this way is unlikely to suit you. A rapidly losing weight, left without a layer of fat, blurs and loses its clear outline. The person becomes completely shapeless, the skin sags and the muscles are difficult to see in his folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase the calorie deficit, which now occurs not only due to a reduction in the usual diet, but also through regular exercise. The layer of disappearing adipose tissue is gradually replaced by the muscular frame, and the skin remains taut and beautiful.

At the basic level, it is enough to walk for an hour with moderate brisk steps or half an hour of aerobic training. Gradually, the load should increase 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 get the opposite result: build muscle under the fat layer and become even bigger.

How to lose 10 kg per month

It is an indisputable fact that the 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 question of losing weight for a month for any number of pounds should be approached comprehensively, reviewing your diet and including physical activity in everyday life. There are many options - from proper nutrition to monodiet, limiting calories. Weight loss exercises also vary depending on the area you want to train.

Diets

The simplest option is to simply divide foods into forbidden and allowed. By eating this principle all 4 weeks and exercising at least a few times a week, you will easily lose weight. The list of forbidden 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 meats;
flour products.

By simply eliminating these foods, you will begin to lose weight. Replace them with healthy foods that include:

Fresh, stewed, cooked or roasted vegetables, other than potatoes;
boiled eggs;
lean meat and fish;
cereals;
wholemeal bread;

Based on these two lists, you can lose weight for more than a month without a specific diet. But there are special techniques, also aimed at getting rid of excess weight. You can get good results in a month with:

Japanese diet. It is based on the use of protein. It can last from 7 to 14 days. The basis of the diet are foods that quickly satisfy 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 activity for the diet, ie cardio. The latter are more effective in terms of burning fat and reducing volume. Strength training does not allow the skin to sag, which is especially important with such a rapid weight loss in a month. In any case, you can not start playing sports abruptly if the load has previously been limited to simple climbing stairs. The first should be a light warm-up, long walks and only then try a 15-minute workout. Then the load can be gradually increased.

No diets

You can lose weight not only thanks to diets, but also a few simple rules. The first is the mandatory reduction in calorie intake. It can be any, the main thing is that you have a daily energy deficit. It's about consuming 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, taking breaks between meals for 3-4 hours;
stop eating while watching TV or in front of a computer;
do not limit food after 6 hours - it is better to eat a late dinner 3-4 hours before bedtime;
replace all simple carbohydrates with complex ones, ie eat cereals instead of sweets;
Include fresh fruits and vegetables in your diet every day;
for preparing food by stewing, cooking, 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 such as ginger, cinnamon, paprika, 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, as its principles can be followed at any time. The basis is 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 cottage cheese. The main dishes of proper nutrition are also healthy and no less delicious. You can explore the detailed menu below.

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

breakfast - rice with a slice of bread, small fruits, lettuce and lemon tea;
snack - yogurt, a portion of cottage cheese, fruit;
lunch - low-fat fish with vegetable salad, 2 toasted slices, still mineral water;
afternoon tea - a handful of nuts or dried fruits;
dinner - stewed vegetables with steamed cutlet, a piece of bread, water or tea with lemon.

Effective diets for weight loss with 10 kg

Although proper nutrition gives good results, many still choose diets in the category of "losing 10 kg per month. "Here are some effective techniques. The most difficult option is express diets, 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, as protein is a natural fat burner. The vegan method with a restriction in the diet of meat and the predominance of plant foods has excellent results.

Mono diet

Kefir diets are classified as highly effective diets. It will take not a month to lose weight on it, but only 10 days. One of them should be unloading when you can not eat anything for a day, but only drink water. The basis for 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 low-fat cottage cheese;
2 - 500 g boiled chicken fillet;
3 - 500 g of fruit;
4 - 500 g of fresh vegetables;
5 - day of fasting;
6-10 days - each of the rations for 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:

boiled buckwheat or rice;
oats on water;
rye bread;
boiled eggs;
olive oil;
mushrooms;
low-fat kefir, milk and cottage cheese;

Protein

Another great option is a protein diet. It also helps maintain muscle tone. The basic principle is almost complete restriction of carbohydrates. They are replaced by proteins. It is advisable to combine this diet with exercise throughout the month. This will help shape the body. Sample month menu:

breakfast - milk or other fermented milk drink;
breakfast - 150 g of rice porridge;
lunch - lean meat with chopped vegetables or a bowl of soup in a low-fat broth;
afternoon tea - cottage 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 drawing up a diet plan for one month, it is recommended to develop a training system for more effective weight loss. This will depend on whether you are training at home or going to the gym. When making a monthly plan, women should focus on cardio, which along with diet helps to burn fat more effectively. Men are better suited for serious strength training, which helps build muscle. When choosing exercises, be sure to 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 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 basic set may include the following exercises performed in 3 sets of 8-10 repetitions:

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

In the gym

The principles of designing workouts for gym workouts remain the same. It is recommended to use a treadmill, exercise bike, ellipsoid as a cardio load. The main set of exercises can be the following:

press rod;
lying dumbbells;
Squats with a barbell on the shoulders;
leg extension in the simulator;
straight arms with dumbbells;
lifting fingers in the simulator;
twisting;
hyperextension.

Fat burning workout minus 10 kg per month

Interval and circular training are considered more effective in terms of fat loss. They are more intense. In particular, interval training is alternating for 4 minutes complexes of 20 seconds of physical activity and 10 seconds of rest. For such activities you can choose each exercise depending on the problem areas. Squats, lunges, push-ups, crunching the press, etc. are suitable. Circuit training consists of continuous performance of a number of exercises, for example:

squats;
push-ups;
jumping starfish;
any exercise for ab;
swinging legs;
hits;
exercise "motor".

Reviews

I don't like diets, so I decided to lose weight just by following a number of simple rules. She limited her diet to 1, 500 calories a day. Removes sweet, greasy, fried. I did light exercises and stretching every day. In one month I managed to lose only 8 kg.

I have stomach problems, so diets are contraindicated. On the advice of a doctor, I switched to proper nutrition. I only did cardio on a treadmill or a stationary bike. The total amount 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 nutritionists united against malnutrition? It is believed that most of the diseases that occur in humans are the result of 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 her calorie intake, in addition to losing 10 pounds or more, it will lead to a general deterioration in well-being, brittle hair and nails, and pale skin. But is there a real way to lose 10 pounds in a month without harming your health? Of course, yes, and this is the usual proper nutrition.

The essence of weight loss

How to lose 10 kg in one month? To do this, you do not need to look for magic pills or advanced modern methods for which they want to expose an orderly amount (such as Elena Malisheva's diet), 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, arms, legs and the whole body as a whole.

Remember that the more active the lifestyle of a person who loses weight, the better results he can achieve in a shorter period of time without harming health. Consuming more calories is a necessary factor for successful weight loss of 10 pounds. The less you move, the more time it will take.

10 kg weight loss rules:

Before you lose weight for a month, be sure to exclude baked yeast products 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 fish cooked in the oven or steamed;
eat vegetables and fruits in the morning, except for cabbage, which you can eat all night;
Have a hearty 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 fight to starve. The hungry stomach is the biggest enemy of weight loss. Constant desire to eat without satisfying the needs of the stomach leads to disturbances in the food system, malaise and depression. Breakfast 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 percent of your diet should consist of vegetables, fruits and grains. The remaining gap is filled with meat and dairy products. All this should be consumed every day, taking into account the required calories.