The goals of losing weight are very different, as are the ways to achieve them. One prefers a quiet 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 everything for a month, but to lose a dozen pounds during this time. Does it make sense to hurry like this, and how will the body feel if you lose 10 kg within a month? Are there safe ways to achieve this result?
Too much or too little?
In fact, losing 10 pounds without harming your health is realistic only for those whose initial body weight is significantly higher than normal, and whose body mass index is above 30. That meansthat with the height of a person over 170 cm, his body weight is more than 100kg. And, after getting 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 weight fast and hard have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), weight witha 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 most important to you: at all costs as soon as possible to gain harmony or move towards the goal a little morequiet, but without hurting your body!
Absolutely anyone can lose 10 kg in 3 months with minimal effort, but at the same time, lost fat is almost guaranteed not to come back, as often happens 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 use extreme methods or your weight is significantly higher than the norm, 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 snacks 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 sweets from your diet. If you really want something sweet, you can taste 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 will reduce the daily intake of fat.
- Eat dietary meat: chicken breast, beef, lean beef, rabbit. Moreover, it is better to steam it 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 large amount of minerals and trace elements that help maintain metabolism at a high level.
- Cut the 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 overweight due to the high content of phytoestrogens in the drink.
- Eat partially. This will allow the third body to eat efficiently, consume the calories taken in smoothly and not put fat in reserve.
- Carbohydrates - in the morning. Those carbohydrates that you do not have time to use overnight 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!
- Beware of nuts. Nuts, seeds and dried fruits are the perfect snack for those who follow any diet. Helps relieve hunger quickly and provides the body with valuable nutrients. But do not forget about calories. The daily rate is no more than a handful of such a mixture!
- Liquids and soda. Any carbonated drink irritates the lining of the stomach and can provoke its inflammation. They should be excluded from the diet. Have 1-2 glasses of freshly squeezed juice on the menu.
- Get more fiber. Thick plant fibers perform three beneficial functions at the same time: they eliminate hunger for a long time, stimulate bowel movement, absorb and remove toxins. Their main source is fresh vegetables and fruits, bran, germinated seeds and whole grain bread.
Already in these rules alone, you can easily lose 10 pounds in just two months, and if you add regular sports to that, 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 or three months, then it will stabilize and be maintained at the same level.
TOP 10 diets
For those who do not leave the thought: "I want to lose 10 kg faster! ", There are more solid types of diets, which are posted mainly on the Internet. Nutritionists do not like extreme methods, as most of them slow down the metabolism and upset the balance of vitamins and minerals in the body.
Below are the popular TOP-10 diets, reviews of which among those who have lost weight are not the worst:
- Cottage cheese. Within a week, half a kilo of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed 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 strong version - all products of animal origin. Vegetables - raw or steamed - make up 80% of the diet.
- Veza. Breakfast and dinner - 2 hard-boiled eggs, a slice of black bread, tea. For lunch - low-fat meat soup or vegetable broth, a piece of lean meat with a vegetable side dish.
- Protein. The basis of the diet is low-fat diet 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 for no more than 7 days, during which you need an average of one kilogram of body weight. The whole diet is 1. 5 kilograms of green apples and water.
- Cereals. Diet in cereals, boiled in water, without adding salt and oil. 2 times a day, you can eat a vegetable salad with lemon sauce. Summer very hard to sit on it for a whole month.
- Lëng. 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 pounds. But with prolonged use, tooth enamel is destroyed, stomach pain appears 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 difficult version of the mono-diet, which allows you to eat 100 grams of dark chocolate and drink green tea in unlimited quantities per day. Diet abuse can lead to various diseases.
- Coffee shop. 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 the effective diets that allow you to get rid of up to 10 pounds 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 deteriorating significantly. So is it worth tolerating or is it better to choose a healthier, more economical method?
Limitations and contraindications
Using any unbalanced diet and losing weight too quickly is strictly contraindicated:
- restrictions during pregnancy and lactation;
- in the presence of any chronic disease of the internal organs;
- acute hepatic or renal failure;
- problems with the nervous and cardiovascular system;
- oncological and autoimmune diseases;
- after serious injuries and recent surgeries;
- with active inflammatory processes in the body;
- if immunity is severely diminished for any reason;
- during intense physical activity and / or strength training.
Unbalanced diet and insufficient calorie intake in these cases can lead to catastrophic consequences, up to death.
Doctors have found that those who often go on low-calorie diets or die of starvation gradually develop anorexia, a serious mental illness that interferes with normal eating. 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 separate clinic is often required.
With an initial weight of 100 kg or more, you can lose 10 kg per 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 figure of rapid weight loss, left without a layer of fat, blurs and loses its clear outline. The person becomes completely shapeless, the skin falls off and the muscles are hard 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 the reduction of the usual diet, but also from regular training. The layer of fat that disappears is gradually replaced by the muscle frame and the skin remains taut and beautiful.
At the basic level, walking for an hour on moderate brisk steps or half an hour of aerobic training is sufficient. Gradually, the load should increase, as the body adapts quickly to it.
Strength training should only be done when most of the fat has already been eliminated. Alternatively, you can get the opposite result: build muscle under the fat layer and get even bigger.
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 per month for any number of pounds should be addressed comprehensively, reviewing your diet and including physical activity in your daily routine. There are many options - from proper nutrition to mono-calorie-restricted diets. Weight loss exercises also have varieties depending on the area you want to work out.
The simplest option is simply to separate foods into forbidden and permitted. By eating on this principle for 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;
- sugar and all sweet foods;
- spices; sauces
- , mayonnaise, ketchup;
- fried and smoked dishes;
- sode; chips
- packaged liquids;
- fatty meats;
- flour products.
By simply eliminating these foods, you will already start to lose weight. It is necessary to replace them with healthy food, which include:
- Fresh, boiled, stewed or roasted vegetables, except potatoes;
- skimmed milk and fermented milk products;
- boiled eggs;
- lean meat and fish;
- 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 getting rid of excess weight. You can get good results within a month by using:
- Japanese Diet. It is based on the use of proteins. 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 whole grains.
Depending on the specific purpose, you can choose strength or aerobic activity for the diet, d. m. th. cardio. The latter are more effective in terms of fat burning and volume reduction. Strength training does not allow the skin to sag, which is especially important with such rapid weight loss within a month. In any case, you can not suddenly start playing sports, if previously the loads were limited to simple stair climbing. 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.
You can lose weight not only thanks to diets, but also for a few simple rules. The first of these is the mandatory reduction of calorie intake. It can be anything, the main thing is to have a daily energy deficit. It consists of spending more calories than you consume. Thanks to this, the body will extract the energy it lacks from its reserves. In addition to calories, it is important to follow a number of simple rules:
- reduce diet to 1500-2000 kcal, and ration size to 200-250 g;
- eat 4-5 times a day, observing breaks between meals in 3-4 hours;
- stop snacking while watching TV or in front of a computer;
- do not limit food after 6 o'clock - it is more accurate to eat a late dinner 3-4 hours before bedtime;
- replace all simple carbohydrates with complex ones, d. m. th. do not eat cakes, but cereals;
- Include fresh fruits and vegetables in your daily diet;
- to prepare food by boiling, stewing, roasting or steaming;
- do not completely abandon your favorite flavors, but simply consume them in small quantities and preferably in the morning;
- Use the right 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 food. Although this technique is often considered a way of life, because its principles can be observed at any time. The basis is a diet balanced with the amount of protein and carbohydrates a person needs. The diet does not exclude sweets, but they should be healthy, for example, marshmallows, cheesecake, jam or ordinary casserole with cottage cheese. 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 food is mandatory breakfast. Its absence makes you overwhelmed 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 consist of the following:
- breakfast - rice with a slice of bread, small fruits, green salad and lemon tea;
- snack - yogurt, a piece of cottage cheese, fruit;
- lunch - low-fat fish with vegetable salad, 2 toasts, unchanged mineral water;
- afternoon tea - a handful of nuts or dried fruit;
- dinner - steamed vegetables with kitten, a slice of bread, water or tea with lemon.
Effective diet for weight loss 10 kg
Although proper nutrition and good results, many still choose diets from the category "lose weight by 10 kg per month". Here are some effective techniques. The most difficult option is the espresso diet, limiting the diet to one or two foods. Weight loss will be followed by fatigue and constant tiredness. A protein diet, in which you can lose weight fast, enjoys good ratings because protein is a natural fat burner. The vegan method with a restriction on meat diet and predominance of plant foods has excellent results.
Kefir diets are classified as very effective diets. It will not take a month to lose weight on it, but only 10 days. One of them should be discharging, when you can not eat anything at all for a day, but only drink water. The basis in the remaining days is kefir with a fat content not more than 2. 5%. A certain type of product is added every day:
- 1 - 400 g low-fat cottage cheese;
- 2 - 500 g boiled chicken fillets;
- 3 - 500 g fruit;
- 4 - 500 g fresh vegetables;
- 5 - fasting days;
- 6-10 days - any of the rations of the first 4 days each day.
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;
- burning in water;
- boiled, steamed or grilled vegetables;
- rye bread;
- boiled eggs;
- olive oil;
- low-fat kefir, milk and cottage cheese;
- unsweetened fruit.
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 with protein. It is recommended to combine this diet with exercises throughout the month. This will help in the formation of the body. Example of a menu for a month:
- breakfast - milk or any other fermented milk drink;
- snack - 150 g porridge rice;
- lunch - lean meat with chopped vegetables or a bowl of soup in low-fat soup;
- afternoon tea - cottage cheese with natural yogurt;
- dinner - 2 boiled eggs, a piece of fish;
- at bedtime - a glass of fresh oranges or apples.
10 kg Weight Loss Plan
In addition to drawing up a one-month diet plan, it is recommended that you develop a more effective weight loss training system. This 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 more suited to serious force loads that help build muscle. When choosing exercises, be sure to consider their complexity, especially if you are a beginner athlete.
Even at home, you can do it effectively with just a few dumbbells and weights. Starting 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 relax in the form of stretching for proper muscle formation. The main set can include the following exercises, performed in 3 sets of 8-10 repetitions:
- lunges, possibly with dumbbells;
- board for 30-60 seconds;
- meetings, including plie;
- raising the pelvis while lying down;
- raising the leg;
- "scissors" or "bicycle".
At the gym
The principles of designing fitness exercises 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 presses;
- dumbbells outstretched;
- Squats with a shoulder strap;
- leg extension in the simulator;
- standing legs with dumbbells;
- raising fingers in simulator;
Fat burning training minus 10 kg per month
Interval and circuit training is considered to be the most effective in terms of fat loss. They are more intense. Specifically, interval training is an alternation for a complex 4 minutes 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, lunches, push-ups, press releases, etc. are appropriate. Circular training consists of continuously performing a number of exercises, for example:
- starfish jump;
- any exercise ab;
- foot shaking;
- "bicycle" exercise.
I do not like diets, so I decided to lose weight simply by following a number of simple rules. She limited her diet to 1500 kcal per day. Eliminates sweet, greasy, fried. I do light exercises and lie down every day. For a month I managed to lose only 8 kg.
I have stomach problems, so diets are contraindicated for me. On the advice of a doctor, I switched to the right food. 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.
How to lose weight without harming your health
Why are nutritionists on a united front against malnutrition? There is an opinion that most diseases that occur in humans are the result of poor nutrition with lack of vitamins and minerals. A great example is the so-called scurvy. A very dangerous disease that can be cured with ordinary ascorbic acid (vitamin C).
If a woman simply cuts her diet to reduce the amount of calories consumed, in addition to losing weight by 10 or more pounds, this will lead to a general deterioration of her hair and nails. brittle and pale skin. But is there any real way to lose 10 pounds in a month without harming your health? Of course, yes, and this is the usual proper food.
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 seek to set a regular amount (such as the diet of Elena Malysheva), just know and follow the principles of proper nutrition forweight 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 more results he can achieve in a shorter period of time without harming health. Spending more calories is a necessary factor to successfully lose 10 pounds. The less you move, the more you will need.
10 kg weight loss rules:
- Before you lose weight in a month, be sure to exclude baked yeast products from your diet. If you can not eat without bread, replace it with pita bread or diet bread without yeast;
- prefers dietary meat (chicken breast, lean beef) and fish cooked in the oven or steamed;
- eat vegetables and fruits in the morning, except cabbage, which you can eat overnight;
- 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 make him hungry. A hungry stomach is the worst enemy of weight loss. The constant desire to eat, without satisfying the needs of the stomach, leads to disruption in the nutritional system, feeling unwell and depression. Drink a snack 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, then remember that 80 percent of your diet should consist of vegetables, fruits and whole grains. The rest of the gap is filled with meat and dairy products. All of this should be consumed daily, taking into account the calories required.