The goals of losing weight are very different, as are the ways to achieve them. Someone prefers a gentle weight loss regimen, 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 for a month, but lose a dozen kilograms during this time. Does it make sense to rush and how will the body feel if it loses 10 kg in a month? Are there safe ways to achieve this result?
In fact, losing 10 kilograms without harm to health is realistic only for those whose starting body weight is significantly higher than the norm and the body mass index is above 30. This means that with a heightof a person over 170 cm, his body weight is more than 100 kilograms. And, after shedding 10 kg, you will lose only 10% of your weight, which doctors consider the maximum acceptable rate of weight loss.
However, most of those who want to lose fast and hard have a significantly lower BMI of 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), weight with height 170cm is about 72kg. 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 to that task, think about what is most important to you: at any cost as soon as possible to gain harmony or move towards the desired goal with a little more calm, but without damaging yourown body!
Absolutely everyone can lose 10 kg in 3 months with minimal effort, but at the same time, it is almost certain that the lost fat will not return, as is often the case with rapid weight loss.
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 normal, try at least to follow the general rules that help to minimize the possible negative consequences of rapid weight loss:
With these rules alone, you can easily lose 10 kilograms in just two months, and if you add regular sports to this, 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 it will stabilize and remain at approximately the same level.
For those who do not give up the thought: "I want to lose 10 kg faster! ", there are more rigid types of diets, which are published mainly on the Internet. Nutritionists are not too fond of extreme methods, as most of them slow down the metabolism and disrupt the balance of vitamins and minerals in the body.
Below are the 10 most popular diets, whose reviews among those who have lost weight are not the worst:
As you can see, all the effective diets that allow you to shed up to 10 kilograms in a month are not balanced.
Reviews of those who have tried to deal with excess weight in this way confirm that general well-being after the first week is deteriorating significantly. So is it worth it or is it better to choose a healthier and cheaper method?
The use of unbalanced diets and too rapid weight loss is strictly contraindicated:
Unbalanced nutrition and insufficient caloric intake in these cases can have catastrophic consequences, which can even lead to death.
Doctors have found that those who often follow low-calorie diets or starve gradually develop anorexia, a serious mental illness that interferes with normal eating. Its trick is that it is very difficult for a layman to grasp 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.
With a starting weight of 100 kg or more, you can lose 10 kg in a month without physical effort, simply by reducing the diet consumed by 20%. But the result obtained in this way is unlikely to suit you. A figure that loses weight quickly, left without a layer of fat, becomes blurred and loses its clear contour. The person becomes completely shapeless, the skin sags, and the muscles are difficult to see in their 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 from reducing the usual diet, but also from regular training. The disappearing fat layer 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 steps or half an hour of aerobic training is sufficient. Gradually, the load should be increased, as the body quickly adapts to it.
Strength training should only be done after most of the fat has been removed. Otherwise, you can get the opposite result: building muscle under the layer of fat and getting even bigger.
An indisputable fact is the claim 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 issue of losing weight in a month by any number of kilograms should be approached comprehensively, reviewing your diet and including physical activity in the daily routine. There are many options, from proper nutrition to mono diets that restrict calories. Weight loss exercises also come in varieties depending on the area in which you want to exercise.
The simplest option is to simply separate the foods into prohibited and permitted. If you follow this principle for 4 weeks and exercise at least a couple of times a week, you will lose weight easily. The list of prohibited foods includes:
By simply eliminating these foods, you will start to lose weight. Replace them with healthy foods, including:
According to 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 using:
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 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 start practicing sports abruptly if previously the load was limited to the simple climb of stairs. The first should be a light warm-up, long walks, and only then try 15-minute workouts. Then the load can be gradually increased.
You can lose weight not only thanks to diets, but also 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 of expending 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 series of simple rules:
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 period of time. The basis is a balanced diet with the amount of protein and carbohydrates that a person needs. The diet does not exclude sweets, but they must be healthy, for example, marshmallows, cheesecake, jam or ordinary 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 at night. In the morning you can also eat something sweet. Lunch should include a serving of carbohydrates and protein, and dinner should include protein only. A sample menu based on these principles can be composed as follows:
Although proper nutrition and good results, many still choose diets in the category "lose 10 kg per month". Here several effective techniques can be distinguished. The most difficult option is express diets, limiting the diet to one or two foods. Weight loss in them is achieved more due to the loss of water. A protein diet, in which you can lose weight quickly, enjoys good reviews, because protein is a natural fat burner. The vegan method with a restriction of meat and a predominance of plant foods has excellent results.
Kefir diets are classified as highly effective diets. It will not take a month to lose weight, but only 10 days. One of them should be flushing, when you can't 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%. Every day a certain type of product is added:
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:
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 proteins. It is recommended to combine this diet with exercise throughout the month. This will help shape the body. Sample menu for one month:
In addition to developing 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 burn fat more efficiently. Men are best suited for serious force loads that help build muscle. When choosing exercises, be sure to consider their complexity, especially if you are a beginning athlete.
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 adequate muscle training. The main set may include the following exercises, performed in 3 sets of 8-10 reps:
Gym workout design principles remain the same. It is recommended to use a treadmill, stationary bike, ellipsoid as a cardiovascular load. The basic set of exercises can be the following:
Interval and circuit training are considered more effective in terms of fat loss. They are more intense. Specifically, interval training is an alternation of 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 in the press, etc. are suitable. Circular training consists of continuously performing a series of exercises, for example:
I don't like diets, so I decided to lose weight simply by following a few simple rules. He limited his diet to 1500 kcal per day. Removed sweet, fatty, fried. I did light exercises and stretches every day. For a month I managed to lose weight only 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 fast even without a special diet.
Why are nutritionists in a united front against poor nutrition? There is an opinion that most 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 common 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 damaging health? Of course you do, and this is the usual proper nutrition.
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 for an orderly sum to be established (such as Elena Malysheva'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 a weight loss lifestyle is, the better results can be achieved in a shorter period of time without damaging health. Spending 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: