Less 10 kg per month: how to do it

The goals that are set to lose 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?

Many or few?

In fact, losing 10 kilograms without harm to health is real only for those whose initial body weight is significantly higher than normal, and the body mass index is greater than 30. This means that with a height of a person above 170 cm, its 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 allowable rate of weight loss.

However, most of those who want to lose fast and hard have a significantly lower body mass index of 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), The weight with a height of 170 cm is about 72 kg. And if you lose 10 kg in a month, 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 any cost as soon as possible to find harmony or move towards the intended goal with a little more calm, but without harming your own body! !

Absolutely everyone can lose 10 kg in 3 months with minimal effort, but at the same time, the lost fat almost certainly will not return, 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 more than 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:

• Drink plenty of water, at least 1. 5 liters per day. This will reduce the load on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins, and maintain beautiful skin.
• Throw away all canned and semi-finished 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 enjoy honey or nuts in small amounts.
• Choose low-fat dairy products. This will allow the body to obtain enough calcium to maintain the strength of the bones and teeth, but will reduce the daily fat intake.

• Eat diet meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam or boil it, in extreme cases fry it on the grill, but not in a pan with the added oil.
• Eat seafood. They are very beneficial as they contain a large amount of minerals and trace elements that help keep metabolism at a high level.
• Eliminate alcohol. In addition to the fact that it retains water in the body, its decomposition 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, spend the calories received without problems and not put fat in reserve.
• Carbohydrates - in the morning. Carbohydrates that you don't have time to eat in a day will settle on your sides as fat deposits overnight. If you want to lose 10 kg in a month, a carbohydrate dinner is not for you!
• Be careful with the walnuts. Nuts, seeds, and dried fruit are the perfect snack for anyone on any diet. It helps to quickly relieve hunger and provides the body with valuable nutrients. But don't forget about the calories. The daily fee is but a handful of such a mix!
• Juices and soft drinks. Any carbonated drink irritates the stomach lining and can cause inflammation. In packaged juices and drinks such as "Coca-Cola" the sugar content can be up to 5 teaspoons per glass. They must be excluded from the diet. There are 1-2 glasses of freshly squeezed juice left on the menu per day.
• Get plenty of fiber. Coarse plant fibers perform three useful functions at once: they suppress hunger for a long time, stimulate intestinal motility, absorb and eliminate toxins. Its main source is fresh vegetables and fruits, bran, sprouted seeds, and whole grain breads.

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

Important! Ideally, such principles of food organization 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.

TOP 10 diets

For those who do not give up the thought: "I want to lose 10 kg faster! " Nutritionists do not like extreme methods too much, since most of them slow down the metabolism and alter the balance of vitamins and minerals in the body.

Below are the top 10 popular diets, the reviews of which are not the worst among people who have lost weight:

1. Curd.In 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 wheat bread.
2. Vegetarian.Meat, poultry and fish are excluded from the diet and, in the hard version, all animal products. Vegetables, raw or steamed, make up 80% of the diet.
3. Egg.Breakfast and dinner: 2 hard-boiled eggs, a slice of black bread, tea. For lunch: soup with low-fat meat or vegetable broth, a piece of lean meat with a side of vegetables.

4. Protein.The basis of the diet is low-fat dietary boiled meat (usually chicken breast) and boiled, fresh or roasted vegetables. 1-2 fruits are allowed per day.
5. Apple.In fact, a mono-diet, you can stay on it for no more than 7 days, during which an average of one kilogram of body weight is needed. The whole diet is 1, 5 kilograms of green apples and water.
6. Cereal.Cereal-based diet, boiled 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.
7. Juice.It assumes the presence of 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, tooth enamel is destroyed, stomach pains appear, and constipation begins.
8. Fruit.Only unsweetened fruits remain in the diet, which can be eaten up to 2 kg per day. Alternation with low-fat dairy products (in different meals) is allowed.
9. Chocolate.A very harsh 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.
10. Coffee shop.A cup of coffee is drunk before each meal (4-5 times a day). This allows you to eat less and speeds up your metabolism. But at the same time it overloads the heart and increases blood pressure.

As you can see, all the 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 cope with excess weight in such a way, confirm that the general well-being after the first week is deteriorating significantly. So is it worth bearing or is it better to choose a healthier method that does not affect the body?

Limitations and Contraindications.

The use of unbalanced diets and losing weight too fast are categorically contraindicated:

• during pregnancy and lactation;
• in the presence of any chronic disease of the internal organs;
• acute liver or kidney failure;
• problems with the nervous and cardiovascular systems;
• oncological and autoimmune diseases;
• after having recently suffered serious injuries and surgeries;
• with active inflammatory processes in the body;
• if immunity is severely reduced for any reason;
• with intense physical activity and / or strength training.

In these cases, unbalanced nutrition and insufficient caloric intake 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 detect 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.

Physical exercises

With a starting weight of 100 kilograms or more, you can lose 10 kg per 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 contours. 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 arises 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 initial level, one hour of moderate brisk walking or half an hour of aerobic training is sufficient. Gradually, the load should be increased, as the body quickly adapts to it.

You can only move on to strength training when most of the fat has already been removed. Otherwise, you can get the opposite result: build muscle under the layer of fat and get even bigger.

Weight Loss Reviews

The reviews of most of those who lose weight confirm the opinion of the experts. Those who quickly lost the appreciated 10 kilograms, thanks to extreme methods, in 90% of cases could not maintain the achieved result.

Already after 1-2 months, the body fat was back in place, and in some, with a significant "weight gain".

Those who used reasonable recommendations on how to lose 10 kilograms in a month and combined proper nutrition with moderate physical activity reached this figure a little later, but with less effort, and most of them were able to maintain the new weight.

A few weeks apart is not worth risking your own health. So, take weight loss seriously and don't hesitate to ask the experts for advice.