Is it possible to lose 10 kg in a month

9 January 2021

The goals of losing weight are very different, as are the ways to achieve them. Someone prefers 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 themselves to literally everything for a month, but lose a dozen kilograms during this time. Does it make sense to rush so, 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 kilograms without harm to health is realistic 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 person's height above 170 cm, his body weight is more than 100kilograms. And, having got rid of 10 kg, he will lose only 10% of his weight, which doctors consider the maximum acceptable rate 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. 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 have quite unpleasant consequences for health.

Therefore, before setting yourself such a task, think about what is more important for you: at any cost as soon as possible to gain harmony or move towards the intended goal a little more calmly, but without harm to your own body!

Absolutely everyone can lose 10 kg 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, and not in one. But if you still want to resort to extreme methods or your weight is significantly higher than the norm, try at least 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. This will reduce the burden on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins and preserve beautiful skin.
Discard all convenience 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, baked goods, and confectionery from your diet. If you really want something sweet, you can enjoy honey or dried fruits in small quantities.
Choose low-fat dairy products. This will allow the body to get enough calcium to maintain the strength of bones and teeth, but will reduce the daily fat intake.

Eat dietary meats: chicken breast, veal, lean beef, rabbit. Moreover, it is better to cook it steamed or boil it, in extreme cases, grill it, but not in a pan with the addition of oil.
Eat seafood. They are very beneficial as they contain a huge amount of minerals and trace elements that help keep the metabolism at a high level.
Cut out alcohol. In addition to the fact that it retains 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 fractionally. This will allow the body to digest food efficiently, smoothly consume the calories received and not put fat in reserve.
Carbohydrates - in the morning. Those carbohydrates that you do not have time to use up in a day will settle on your sides in the form of fat deposits overnight. If you want to lose 10 kg in a month - a carbohydrate 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 relieve hunger and provides the body with valuable nutrients. But don't forget about calories. The daily rate is no more than a handful of such a mixture!
Juices and soda. Any carbonated drinks irritate the stomach lining and can provoke its inflammation. They 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 source is fresh vegetables and fruits, bran, sprouted seeds and whole grain breads.

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

Important! Ideally, such 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 will be maintained at approximately the same level.

TOP 10 diets

For those who do not leave the thought: "I want to lose 10 kg faster! ", there are more rigid types of diets, which are posted mainly on the Internet. Nutritionists do not like extreme methods too much, since most of them slow down the metabolism and disrupt the vitamin and mineral balance in the body.

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

Curd. Within 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 1-2 fruits a day, 10-150 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 vegetable side dish.
Protein. The basis of the diet is low-fat dietary boiled meat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits per day are allowed.
Apple DietApple. In fact, a mono-diet, you can stay on it no more than 7 days, during which it takes an average of a kilogram of body weight. The whole diet is 1. 5 kilograms of green apples and water.
Cereal. Diet on cereals, boiled in water, without adding 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. Assumes 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 kilograms. But with prolonged use, the enamel of the teeth is destroyed, pains in the stomach appear, and constipation begins.
Fruit. Only unsweetened fruits remain in the diet, which can be eaten up to 2 kg per day. Alternation with low-fat dairy products is allowed (at different meals).
Chocolate. A very tough 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. Diet abuse can lead to various diseases.
Coffee shop. Before each meal (4-5 times a day) a cup of coffee is drunk. 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 get rid of up to 10 kilograms in a month are not balanced.

Reviews of those who have tried to deal with excess weight in such ways, confirm that the general well-being after the first week is significantly deteriorating. So is it worth tolerating or is it better to choose a healthier, sparing 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 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 immunity is severely reduced for any reason;
during intense physical activity and / or strength training.

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

Physicians have found that those who often go on low-calorie diets or starve gradually develop anorexia, a serious mental illness that interferes with eating normally. Its 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. 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 exertion, simply by reducing the diet consumed by 20%. But the result obtained in this way is unlikely to suit you. A rapidly losing weight figure, left without a fat layer, blurs and loses its clear outline. The person becomes completely shapeless, the skin sags, and the muscles are difficult to see in its folds.

Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase the calorie deficit, which now arises not only due to cutting down on the usual diet, but also by regular training. The layer of disappearing fat is gradually replaced by the muscle carcass, and the skin remains taut and beautiful.

At the basic level, walking for an hour at moderate brisk strides or half an hour of aerobic training is sufficient. Gradually, the load should be increased, since 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 layer of fat and become even larger.

How to lose 10 kg per month

An indisputable fact is the statement that 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 issue of losing weight in a month for any number of kilograms should be approached comprehensively, revising your diet and including physical activity in the daily routine. There are many options - from proper nutrition to calorie-restricting mono diets. Weight loss exercises also have varieties depending on the zone that you want to work out.

Diets

The simplest option is to simply separate foods into prohibited and allowed. Eating on this principle for all 4 weeks and exercising at least a couple of times a week, you will easily lose weight. The list of prohibited foods includes:

lard and other fatty foods;
alcohol;
salt;
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 already begin to lose weight. Replace them with healthy food, which includes:

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

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 getting rid of excess weight. You can get good results in a month with:

Japanese diet. It is based on the use of proteins. 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 strength or aerobic activity for the diet, i. e. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength exercises do not allow the skin to sag, which is especially important with such a rapid weight loss in a month. In any case, you cannot abruptly start playing sports, if previously the loads were 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 to a few simple rules. The first of these is the mandatory reduction in calorie intake. It can be anything, the main thing is that you have a daily energy deficit. It consists in spending 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 serving size to 200-250 g;
eat 4-5 times a day, observing breaks between meals at 3-4 hours;
stop snacking while watching TV or in front of the computer;
do not limit food after 6 o'clock - it is more correct to eat a late dinner 3-4 hours before bedtime;
replace all simple carbohydrates with complex ones, i. e. eat not sweets, but cereals;
include fresh fruits and vegetables in your diet every day;
to prepare food by stewing, boiling, 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, 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 considered even a way of life, because its principles can be adhered to for any amount of time. The basis is a balanced diet with the amount of proteins and carbohydrates a person needs. The diet does not exclude sweets, but they should be healthy, for example, marshmallows, cheesecake, marmalade or regular curd casserole. The main dishes of proper nutrition are also healthy and no less tasty. You can study 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 proteins, and dinner should include only proteins. A sample menu based on these principles can be composed as follows:

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

Effective 10 kg weight loss diets

Although proper nutrition and gives good results, many still choose diets from the category "lose weight by 10 kg per month. "Several effective techniques can be distinguished here. The toughest option is express diets, limiting the diet to one or two foods. Weight loss on them is achieved more due to the loss of water. The protein diet, on which you can quickly lose weight, enjoys good reviews, because 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. Losing weight on it will take not a month, 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 no 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 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 daily.

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

Protein

Another great option is a protein diet. In addition, it helps to maintain muscle tone. The basic principle is the almost complete restriction of carbohydrates. 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 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 boiled eggs, a portion of fish;
before bed - a glass of fresh oranges or apples.

10kg Weight Loss Plan

In addition to drawing up 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 exercise at home or go to the gym. When making a monthly plan, women should focus on cardio, which, along with diet, helps to burn fat more efficiently. Men are more suitable for 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 it effectively with just a couple of dumbbells and weights. The beginning of a workout is a 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 down in the form of stretching for proper muscle formation. The main set may include the following exercises, performed in 3 sets of 8-10 reps:

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

At the gym

The principles of designing workouts for the gym 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:

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

Fat burning workout minus 10 kg per month

Interval and circuit training are considered to be more effective in terms of fat loss. They are more intense. Specifically, interval training is an alternation for 4 minutes of complexes 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, crunches on the press, etc. are suitable. Circular training consists in continuously performing a number of exercises, for example:

squats;
push-ups;
starfish jumping;
any ab exercise;
swing legs;
lunges;
exercise "bike".

Reviews

I don't like diets, so I decided to lose weight simply, 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 only by 8 kg.

I have stomach problems, so diets are contraindicated 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 more than 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 harm to health

Why are nutritionists in a united front against poor nutrition? 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 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 cuts her diet to reduce the level of calories consumed, in addition to losing weight by 10 or more kilograms, this 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 kilograms in a month, without harm to health? Of course, yes, and this is the usual proper nutrition.

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 lay out a tidy sum (such as the diet of Elena Malysheva), 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 losing weight person, the better results he can achieve in a shorter period of time without harm to health. Expending more calories is a necessary factor in successfully losing 10 kilograms. The less you move, the longer it will take.

10 kg weight loss rules:

Before losing weight in a month, be sure to exclude yeast baked goods from your diet. If you cannot eat without bread, replace it with pita bread or unleavened dietary bread;
give preference to diet meats (chicken breast, lean beef) and fish cooked in the oven or steamed;
eat vegetables and fruits in the morning, with the exception of cabbage, which you can eat all night long;
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 drive yourself to hunger. A hungry stomach is the worst enemy of weight loss. The constant desire to eat, without satisfying the needs of the stomach, leads to disruptions in the nutritional system, feeling unwell and depressed mood. Have a snack with apples, dried fruits, low-fat kefir, cottage cheese or yogurt;
If you want to lose 10 kilograms in a month and not harm your health, then remember that 80 percent of your diet should consist of vegetables, fruits and cereals. The rest of the gap is filled with meat and dairy products. All this should be consumed every day, taking into account the required calories.