It is possible to lose 10 pounds in a month

9 January 2021

The goals of weight loss are very different, as are the ways to achieve them. One prefers a smooth weight loss pattern, in which the body does not experience severe stress, and its owner - a constant feeling of hunger. For others, it is easier to limit literally everything for a month, but they lose twelve pounds during this period. Does it make sense to rush it, and how will your body feel if you lose 10 pounds in a month? Are there safe ways to achieve this result?

Too much or too little?

In fact, losing 10 pounds without damage to health is realistic only for those whose initial body weight is significantly higher than the norm and body mass index is over 30. This means that with heightof a person over 170 cm, his body weight is greater than 100 kg. And, having lost 10 kilos, 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 a lot and quickly, have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (which is the upper limit of the rule! ), the weight with a height of 170 cm isabout 72 kg. And if you lose 10 pounds in a month, then 14% of the mass will be lost and this can already have quite unpleasant consequences for health.

Therefore, before undertaking such a task, think about what is most important to you: at any cost as soon as possible to achieve harmony or move a little towards the desired goal, but without harming your body!

Absolutely anyone can lose 10 pounds in 3 months with minimal effort, but at the same time, lost fat is almost guaranteed not to 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 10 pounds in 2 months and not in one. However, if you still want to resort to extreme methods or your weight is significantly higher than the norm, at least try to follow the general rules that help minimize the possible negative consequences of rapid weight loss:

Drink plenty of water - at least 1. 5 liters a day. This will reduce the weight on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins and maintain beautiful skin.
Discard all convenience 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 pastries 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 the strength of bones and teeth, but will reduce daily fat intake.

Eat diet meats: chicken breast, beef, lean beef, rabbit. In addition, it is better to steam it or boil it, in extreme cases, to 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 maintain a high level of metabolism.
Cut the alcohol. In addition to retaining water in the body, breakdown 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 in fractions. This will allow the body to digest food efficiently, consume the calories taken in smoothly and not store fat.
Carbohydrates - in the morning. Those carbs that you do not have time to consume in a day will end up on your side in the form of fat deposits during the night. If you want to lose 10 pounds in a month - a carbohydrate dinner is not for you!
Beware of nuts. Nuts, seeds and nuts are the perfect snack for anyone on any diet. Helps to quickly relieve hunger and provides the body with valuable nutrients. But do not forget the calories. The daily price is just a handful of such a mixture!
Juices and soda. Carbonated drinks irritate the lining of the stomach and can cause inflammation. They should be excluded from the diet. There are 1-2 glasses of fresh juice on the menu.
Get more fiber. Coarse fiber performs three useful functions simultaneously: it eliminates hunger for a long time, stimulates intestinal motility, absorbs and removes toxins. Their main source is fresh vegetables and fruits, bran, germinated seeds and wholemeal breads.

Already with these rules, you can easily lose 10 pounds in just two months and if you add regular sports to it, then even faster.

Important! Ideally, such dietary principles should become the norm for everyone, in which case the weight will be slightly reduced in two to three months, then stabilized and maintained at about the same level.

TOP 10 diets

For those who do not give up the thought: "I want to lose 10 pounds faster! ", there are more rigid types of diets, which are published mainly on the Internet. Nutritionists do not like extreme methods, as most slow down the metabolism and upset the balance of vitamins and minerals in the body.

Here is the popular TOP-10 diet, the reviews for which among those who have lost weight are not the worst:

Στάρπη. Within a week, half a kilo 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 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 boiled eggs, a slice of brown bread, tea. For lunch - low-fat meat soup or vegetable broth, a piece of lean meat with a plate of vegetables.
Protein. The basis of the diet is boiled meat with low fat (usually chicken breast) and boiled, fresh or grilled vegetables. 1-2 fruits a day are allowed.
Apple DietApple. In fact, a single-diet, you can stay in it for no more than 7 days, during which you need an average of one pound of body weight. The whole diet is 1. 5 kg of green apples and water.
Cereals. Diet in cereals, boiled in water, without added salt and oil. 2 times a day, you can eat vegetable salad with lemon sauce. It is very difficult to sit it for a whole month.
Juice. It assumes the presence of only fresh fruit and vegetable juices in the diet. If you sit for more than a week, it helps you lose 5 to 10 pounds. But with prolonged use, tooth enamel is destroyed, stomach aches occur and constipation begins.
Fruit. Only sugar-free fruits remain in the diet, which can be consumed up to 2 kg per day. Alternation with low-fat dairy products (in different meals) is allowed.
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. Eating abuse can lead to various diseases.
Cafeteria. Drink a cup of coffee before each meal (4-5 times a day). This allows you to eat less and speed up your metabolism. But it overloads the heart and raises blood pressure.

As you can see, all effective diets that allow you to lose 10 pounds in a month are not balanced.

The reviews of those who have tried to deal with being overweight in this way confirm that the general state of health after the first week is significantly deteriorating. So is it worth tolerating or is it better to choose a healthier, cheaper method?

Limitations and contraindications

The use of any unbalanced diets and weight loss very quickly is strictly contraindicated:

restrictions during pregnancy and lactation.
presence of any chronic diseases of the internal organs.
acute liver or kidney failure?
problems with the nervous and cardiovascular system.
oncological and autoimmune diseases?
after recent serious injuries and surgeries.
with active inflammatory processes in the body.
if the immunity is severely reduced for any reason.
during intense physical exercise and / or strength training.

An unbalanced diet and inadequate calorie intake in these cases can lead to catastrophic consequences, even death.

Doctors have found that those who frequently go on a low-calorie diet or starve gradually develop anorexia, a serious mental illness that interferes with normal consumption. Its trick is that it is very difficult for a simple person 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 an initial weight of 100 kg or more, you can lose 10 kg per month without exercise, simply by reducing the diet consumed by 20%. But the result achieved in this way is unlikely to suit you. A rapidly lost form of weight, left without a layer of fat, blurs and loses its clear contours. The person becomes completely amorphous, the skin breaks down 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 occurs not only due to the reduction of the usual diet, but also with regular training. The layer of lost fat is gradually replaced by the muscular framework and the skin remains stretched and beautiful.

At the basic level, it is enough to walk for an hour in moderately intense steps or half an hour of aerobic training. Gradually, the load should increase as the body adjusts quickly to it.

Strength training should only be done when most of the fat has already been removed. Otherwise, you can have the opposite effect: build muscle under the fat layer and become even bigger.

How to lose 10 pounds per month

An indisputable fact is the statement that losing 10 kilos per month is not harmful to health. For this reason, it is important to listen to the advice of professionals, including nutritionists and fitness trainers. In general, the issue of losing weight in a month for any number of pounds should be approached in detail, reviewing your diet and including physical activity in your daily routine. There are many options - from proper nutrition to single calorie diets. Weight loss exercises also have variations depending on the zone you want to exercise.

Diets

The simplest option is simply to separate the food into forbidden and allowed. By eating this principle for 4 weeks and exercising at least a few 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?
brands?
packaged juices?
fatty meats?
flour products.

By simply eliminating these foods, you will already start to lose weight. Replace them with a healthy diet, which includes:

Fresh, boiled, boiled or roasted vegetables, except potatoes.
skimmed milk and fermented milk products.
boiled eggs.
lean meats and fish?
cereals?
wholemeal bread?
sugar free 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 in 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 cereals.

Slimming 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 fat burning and volume reduction. Strength training does not allow the skin to break, which is especially important with such rapid weight loss in a month. In any case, you can not start playing sports abruptly, if previously the loads were limited to simple climbing stairs. The first should be a warm-up with light, long walks and only then try a 15 minute workout. Then the load can be increased gradually.

Without diet

You can lose weight not only thanks to diets, but also a few simple rules. The first of these is the mandatory reduction of calorie intake. It can be anyone, the main thing is that you have a daily energy deficit. It is about consuming more calories than you consume. Thanks to this, the body will extract the energy it does not have 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, observing breaks between meals in 3-4 hours.
stop snacking while watching TV or in front of the computer.
do not limit food after 6 o'clock - it is better to eat dinner late 3-4 hours before bedtime.
replace all simple carbohydrates with complex ones, ie Do not eat sweets, but cereals.
include fresh fruits and vegetables in your diet every day.
to prepare food by cooking, boiling, grilling or steaming.
Do not completely abandon your favorite delicacies, but just consume them in small quantities and preferably in the morning.
Use the right spices such as ginger, cinnamon, red pepper, turmeric and mustard.

The right diet minus 10 kg per month

The above rules also apply to the type of diet, such as diet. Although this technique is often considered a way of life, because its principles can be observed for any length of time. The basis is a balanced diet with the amount of protein and carbohydrates a person needs. The diet does not exclude sweets, but should be healthy, for example, marshmallows, cheesecake, jam or regular casserole. The main dishes of proper nutrition are also healthy and no less delicious. You can study the detailed menu below.

The basic principle of nutrition in the form of proper nutrition is the mandatory breakfast. Its absence makes you overeat at night. In the morning you can also eat something sweet. Lunch should include a portion of carbohydrates and protein and dinner should include only protein. A sample menu based on these principles can be compiled as follows:

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

Effective 10 kg weight loss diets

Although proper nutrition works well, many still choose diets from the "10 kg per month weight loss" category. Various effective techniques can be distinguished here. The most difficult option is fast diets, 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 reviews, because protein is a natural fat burner. The vegan method with a restriction on meat diet and the predominance of plant foods has excellent results.

Single diet

Kefir diets are classified as very effective diets. It will not take a month to lose weight, but only 10 days. One of them should be unloading, when you can not eat anything at all for a day, but drink only water. The basis for the remaining days is kefir with a fat content not exceeding 2. 5%. A specific product type is added to it every day:

1 - 400 g low-fat cottage cheese?
2 - 500 grams of boiled chicken fillet.
3 - 500 g of fruit;
4 - 500 grams of fresh vegetables.
5 - day of fasting?
6-10 days - any of the portions of the first 4 days daily.

Vegetarian

Its main difference is the lack of meat. Prohibited foods include coffee, alcohol and pepper. In this case, the daily menu may consist of the following products and dishes:

boiled buckwheat or rice?
fabric in water?
boiled, steamed or grilled vegetables.
rye bread?
boiled eggs.
olive oil?
mushrooms?
low in fat kefir, milk and cottage cheese?
sugar free fruit.

Protein

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

breakfast - milk or any other fermented milk drink.
snack - 150 grams 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.

10 kg weight loss program

In addition to drawing up a one-month diet plan, it is recommended that you develop a training system for more effective weight loss. It will depend on whether you exercise at home or go to the gym. When drawing up a plan for the month, women should focus on cardio, which, along with diet, helps burn fat more efficiently. Men are more suited to heavy endurance 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 two dumbbells and weights. The beginning of the 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 repetitions:

lungs, strong with dumbbells.
twist?
push-ups;
board for 30-60 seconds.
squats, including plie?
lifting the pelvis while lying down.
leg lift?
"scissors" or "bicycle".

At the gym

The principles of fitness training planning remain the same. It is recommended to use a treadmill, exercise bike, elliptical as a heart load. The basic set of exercises can be as follows:

barbell;
lying dumbbells.
Squats with a bar on the shoulders.
leg extension in the simulator.
upright arms with dumbbells.
raising the fingers of the simulator.
twist?
overextension.

Fat burning workout minus 10 kg per month

Interval and circuit training is considered to be more effective in burning fat. 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. The squats, the lungs, the impulses, the crises in the press, etc. are suitable. Cycle training consists of continuously performing a number of exercises, for example:

squats?
push-ups;
star jumps?
any exercise ab.
swing legs?
lungs?
exercise "bicycle".

Reviews

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 did light exercises and stretching every day. For a month I managed to lose only 8 kg of weight.

I have stomach problems, so diets are contraindicated for me. With the advice of a doctor, I returned to proper nutrition. I only did cardio on a treadmill or stationary bike. The total for a month is still more than 10 kg, but my weight was initially large, so I managed to lose weight so fast even without a special diet.

How to lose weight without harming your health

Why do dietitians unite against malnutrition? There is a view that most of the diseases that occur in humans are the result of poor nutrition with a lack of vitamins and minerals. An impressive 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 the level of calories consumed, in addition to losing 10 pounds or more, this will lead to a general deterioration in well-being, brittle hair and nails. and light 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 diet.

The essence of weight loss

How to lose 10 pounds in a month? To do this, you do not need to look for magic pills or sophisticated modern methods, for which they ask to present a neat amount (such as the diet of Elena Malysheva), as long as you know and follow the principles of proper diet for weight loss. . At the same time, not only the stomach and ribs 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 less time without harming his health. Consuming more calories is a necessary factor for successfully losing 10 kilos. 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 yeast from your diet. If you can not eat without bread, replace it with pie or unleavened diet bread.
you prefer edible 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.
Enjoy a rich 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 yourself hungry. A hungry stomach is the worst enemy of weight loss. The constant desire for food, without satisfying the needs of the stomach, leads to disorders of the eating system, feeling sick and depressed. Enjoy a snack with apples, dried fruit, 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 cereals. The rest of the gap is filled with meat and dairy products. All this should be consumed daily, taking into account the required calories.