Minus 10 kg per month: how to do it

The goals that losing weight set themselves 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 yourself 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?

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 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 100 kilograms. And, having got rid of 10 kg, he will lose only 10% of his weight, which doctors consider the maximum allowable rate of weight loss.

However, most of those who want to lose quickly 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! ), The 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 weight over 10 kg in 2 months, and not in one. But if you still want to turn 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 maintain beautiful skin.
• Discard all semi-finished products 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 steam it or boil it, in extreme cases, fry it on the grill, 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 drinking of beer by men leads to female obesity due to the high phytoestrogen content in the drink.
• Eat fractionally. This will allow the body to digest food efficiently, smoothly spend 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 cause inflammation. In packaged juices and drinks such as "Coca-Cola" sugar content can be up to 5 teaspoons per glass. They must be excluded from the diet. 1-2 glasses of freshly squeezed juice per day remain on the menu.
• Get plenty of 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 to this regular exercise, 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! "Nutritionists do not like extreme methods too much, since most of them slow down metabolism and disrupt the vitamin and mineral balance in the body.

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

1. 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.
2. Vegetarian.Meat, poultry, 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 on low-fat meat or vegetable broth, a piece of lean meat with a vegetable side dish.

4. 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.
5. Apple.In fact, a mono-diet, you can stay on it for 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.
6. Cereal.Diet on cereals, 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.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.
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 is allowed (at different meals).
9. 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.
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 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 it to endure or is it better to choose a more healthy method that spares the body?

Limitations and contraindications

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

• 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 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.

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

Doctors 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.

Physical exercises

With a 100-kilogram or more starting weight, 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 rapidly losing weight figure, left without a fat layer, blurs and loses its clear outlines. 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 frame, and the skin remains taut and beautiful.

At the initial level, a daily hour of walking at moderate brisk strides or half an hour of aerobic training is sufficient. Gradually, the load must be increased, since the body quickly adapts to it.

You can only move on to strength training 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.

Reviews of losing weight

The reviews of the majority of those who are losing weight confirm the opinion of experts. Those who quickly lost the cherished 10 kilograms, thanks to extreme methods, in 90% of cases could not keep the achieved result.

Already after 1-2 months, body fat was again 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 came to this figure a little later, but with less effort, and most of them were able to maintain the new weight.

A few weeks difference is not worth risking your own health. Therefore, take weight loss seriously and do not hesitate to ask experts for advice.