Can I lose weight in a month by 10 kilograms, how to do it?

20 June 2020

Lose 10 pounds in a month — a goal that is not for everyone losing weight is achievable, and there are a number of reasons: the initial weight, sex and age, selected methods. To lose weight fast, but it does not harm your health, you need to eat right and connect exercise. Out of any diet for quick weight loss should be gradual. And before compliance need to become familiar with the possible effects of a sudden loss of weight.

The attainability of the goal

Lose weight in a month by 10 kg is possible, but not in all cases. Achieving results depends on the following factors:

age — the older a person is, the harder it is given each thrown kilogram;
sex — women lose weight considerably slower than men;
health — if you have any of the disease, the weight loss will be slower and it needs to be negotiated with your doctor;
selected methods — the higher your daily caloric deficit, the faster you lose the weight, but strict diets give short term results.

As practice shows, to get rid of 10 kilos in a month is possible under the following conditions:

overweight person is over 30 kg;
age losing weight — up to 30 years, and he is physically healthy;
people strictly complies with the necessary diet and training.

In the first week lost the largest number of kilos to 5, because in connection with a change of diet out the excess fluid that is an average of 2-4 lbs. the second week the results will be approximately 1.5 to 3 kg.

The recommendations of experts

To lose weight without harm to health, the experts recommend to abandon the strict and hungry diets and preference for nutrition. This unequivocal position of doctors against extreme methods of weight loss due to the following reasons:

too large a caloric deficit has a negative impact on health and wellbeing;
losing weight this way does not give stable results, and the weight returns in a short time, sometimes with additional pounds;
severe restrictions in 90% of cases lead to breakdowns and psychological disorders, as their investigation;
weight loss is due to fluid and muscle tissue in the first place, and then goes the fat that affects the appearance and skin condition;
even a completely healthy person with a high degree of probability there will be a deficit required for full activity of trace elements.

Main rules of weight loss

To properly organize a weight loss at home, must adhere to the following principles:

Rule	Explanation and recommendations
Drink water	Ordinary pure water in an amount of 8-10 glasses a day — a simple tool to speed up the metabolic processes because it maintains the water balance, and therefore all types of exchanges: carbohydrate, protein, lipid normal. If you drink water right before and after eating for 40 minutes, but not during the meal, it is possible to significantly reduce the feeling of hunger and amount of food intake
There is often not enough and at the same time	Smaller meals at the same time each day gives the following positive effects: the metabolism starts to work quickly because the body does not lack the nutrients; no "hungry" periods of time; improving the process of digestion which prevents constipation
The right to distribute proteins, fats, carbohydrates	The main part of carbohydrate food should be consumed in the morning, and secondly, and in the evening should prevail proteins with vegetables, sour fruits, dry fiber, dairy products. The distribution of proteins, fats and carbohydrates for weight loss should be: protein — 60%; slow carbs — 20%; fats — 20%. The vegetables and fruits that have negative calorie content are considered to be conditional carbohydrates, their raw need to eat at all meals
Eat slowly	Chew your food thoroughly — the initial stage of digestion. In addition, slow food allows you to feel the flavors of simple meals and enjoy them
Count calories	A calorie deficit is a prerequisite to weight loss. To achieve it, you need to calculate your daily rate and reduce it by 20%. Daily diet should be planned within this figure. To count calorie need reset after every 5-6 pounds

Feeding habits of people of different age and sex

Losing weight with a balanced diet with regular exercise in people of different age and sex has the following features:

A category of people	Features
Teenagers	Adolescence is characterized by intensive growth and hormonal changes. To provide support to the body, the child should be eating enough carbs — about 40% of the daily diet. It is recommended to take vitamin complexes on prescription
Girls	Girls up to 30 years metabolism is fast enough to reduce the weight enough to adhere to the General rules of weight loss
Women	After 30 years of age the metabolic processes slow down. Suitable for quick weight loss considered the protein diet, provided, however, that there are no contraindications. It is important to consume plenty of healthy fats contained in fish, nuts, avocados, vegetable oils, to prolong the youthfulness of skin and keep the beauty of hair
Guys	Young people have a metabolism fast enough so they can eat slow carbs in the afternoon. Also they have a high need for daily use of high-quality protein. On average, you need about 130 grams of protein in a pure form
Men	The main obstacle to weight loss for men over 30-35 years — beer, because it promotes increase of level of estrogen, the formation of adipose tissue in the abdomen and chest. At this age it is important to observe a healthy lifestyle and all the basic rules of gentle slimming

Review of the best effective diets

The most effective diet for rapid weight loss based on protein products, raw fruits and vegetables.

When you need to lose weight urgently come to the aid of mono. Their advantages — a guaranteed fast result and easy menu. The disadvantages of power systems based 1 the product are the inability to lose weight permanently and high likelihood of deficiency or disorders associated with the deficiency of necessary microelements.

An effective detox program. These include vegetarian menu, and the smoothie diet. Weight loss in this case is due to the bowel and other organs, which is very useful for any person. To lose weight therefore, experts recommend in-season vegetables, fruits and berries.

Mono

This type of diet is not recommended for more than 7 days. Therefore, in order to lose 10 pounds in a month, you need to expand the menu, the classical version of the diet for as long as it will not resemble a proper diet. First and foremost, you need to add vegetables, fruits, dairy products, lean meats, fish, eggs.

Buckwheat

This mono-diet gives lasting results thanks to the main dish daily menu — buckwheat porridge, cooked in a special way.

Cereal in the evening pour clean water at room temperature in the ratio of 1 to 2 and left overnight. In the morning the porridge is ready to eat. Add salt, any spices and oils is strictly prohibited.

A day is allowed to consume up to 1 kg of this cereal off the shelf.

The original version of the diet involves compliance within 2 weeks. In addition to cereals, it is necessary to drink 1.5 liters of yogurt 0%, there are cucumbers, green apples and herbs.

In this diet designed for a month, in addition to buckwheat are allowed to use green or having negative calorie vegetables and fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. This diet will allow you to lose 10 lbs.

A sample menu for each day:

Breakfast — buckwheat porridge, shredded carrots.
Snack — green Apple.
Lunch — buckwheat porridge, cabbage salad with herbs and Apple cider vinegar.
Snack — Cup of yogurt with 10 grams of fiber.
Dinner — buckwheat, hard-boiled egg, cucumber.

Potato

Potato diet relates to high carbohydrate and, as its proponents claim for 2 weeks can help you to lose up to 8 kg, but also to heal the body through the action of the useful component in the composition of the potato. In most diets, this vegetable is included in the list of forbidden foods because of its high caloric content. But if you use it correctly, it is possible to lose weight.

For the diet is suitable only for young, seasonal potatoes — it contains much less starch and more nutrients.

The advantages of the diet:

nutritional value — potatoes gives a feeling of satiety which prevents fatigue and frustrations due to starvation;
accessibility — the price of the product reasonable;
flavor of dishes — potatoes in any form steam delicious vegetables and herbs for most people;
simplicity is recommended on this diet potato dishes easy to cook even for a beginner.

The disadvantages are the monotony of the diet, the weight loss due to muscle, which affects the health and appearance.

Menu-week diet for weight loss on potatoes only includes baked young tubers without spices, oil and salt. Be sure to drink plenty of plain water.

For weight loss during the month, more suitable balanced menu potato diet. Example for the day:

Breakfast — a smoothie from yogurt and Chia seeds.
Snack — an Apple.
Lunch — mashed potatoes without butter and spices.
Snack — salad greens, cabbage and cucumber.
Dinner — baked potatoes — 150 g sauerkraut — 150 g

Beet

Beetroot is considered one of the most suitable products for bowel cleansing, liver, blood from toxic substances. Possessing purgative properties, this root allows you to get rid of excess fluid, to prevent swelling. Beet diet can be called a kind of detox diet.

Trying to lose weight this way, people can eat the baked beets, boiled and raw form and make broth from it.

In addition to vegetables are allowed to eat:

cucumbers, zucchini, cabbage, celery, green apples, berries, citrus fruits — unlimited;
milk drinks 0% fat;
seeds, nuts, dried fruit, oatmeal and buckwheat — limited.

Sample menu each day beet diet looks like this:

Breakfast — 60 grams of oatmeal in water in the form of 150 g roasted beets, 10 g walnuts, 20 g of prunes.
Snack — any citrus.
Lunch — vegetable soup, salad of boiled beets and greens, dressed with a small amount of olive oil.
Snack — yogurt.
Dinner — salad "Brush": grated green Apple, raw cabbage and beets in equal proportions.

Vegetarian

This diet is ideal for summer and autumn, when a lot of fresh vegetables and fruits at affordable prices. In addition they are allowed to eat:

bean;
unprocessed cereals;
dried fruits and nuts;
vegetable oil, cold pressed;
in limited quantities — eggs and dairy products.

Your menu can be as varied, based on the exemplary embodiment presented in the table:

Day	Breakfast	Snack	Lunch	Snack	Dinner
The first entry in the diet — drinking	Smoothies and banana, peach, berries and Chia seeds	Green tea with mint and lemon	Tomato juice with herbs	Smoothie of cucumber, lemon, celery and parsley	Carrot-tomato juice
The second of raw vegetables	Salad with tomatoes and herbs	Cucumbers	A salad of peppers, herbs and cabbage	Grated carrots	Salad of cabbage and cucumber with olive oil
Third — the raw fruits	Banana puree with walnuts	Kiwi	Applesauce with raisins	Any citrus	Fruit salad of apricots, peaches and nectarine
Fourth — mixed — raw vegetables and fruits	Fruit salad with peaches, banana and berries	Citrus sorbet	Salad of cucumbers, tomatoes, Bulgarian pepper and greens	Tomato juice	Salad "Whisk" of raw beet, green Apple and carrots
Fifth on fruits and vegetables, permitted food which used the heat treatment	Apples stuffed with raisins and walnuts, baked in the oven	A handful of dried fruit	Soup of zucchini, onion, bell pepper, broccoli and green peas	Carrot-Apple puree	Roasted vegetables: carrots, zucchini, eggplant
Sixth — fruits and vegetables are also allowed cereals, dairy products and eggs	Oatmeal on the water with the apricots and any seeds	Fruit salad	Tomato-pumpkin soup	Yogurt with berries	2 hard-boiled eggs, salad of cabbage, cucumbers and greens
Seventh — day fasting drinking	Smoothies from berries and flax seeds	Herbal decoction of chamomile and mint	Smoothie of celery, cucumber and dill with the addition of water	Citrus fresh	Tomato juice

Hollywood

According to media, many foreign film stars to keep in shape thanks to the Hollywood diet, which is considered one of the many varieties of protein intakes.

The gist of it — a sharp restriction of fats and carbohydrates and eating large amounts of foods rich in protein. Thanks to this menus weight loss is primarily the result of burning fatty tissue and muscular system is preserved.

Are allowed on this diet products:

lean meats: poultry, rabbit, veal, beef, nutria;
all kinds of river and sea fish, seafood;
eggs;
low-fat cottage cheese, kefir, yogurt;
proteins of vegetable origin: soya, legumes and products made from them;
green vegetables;
acidic fruits and berries;
limited — nuts, seeds, vegetable oil that has not undergone heat treatment.

According to the classical variant of the Hollywood diet, completely eliminated flour products, sugar, salt.

Contrary to many recommendations of nutritionists, for weight loss this way a person needs to abandon Breakfast.

Such a measure is justified by the conclusions of some scientists about the human biorhythms. According to these reports, the digestive system becomes ready to accept food only after vigorous activity, when used up some energy reserves. In other words — "food should be produce before you eat".

Menu Hollywood diet for a week:

Day	Snack	Lunch	Snack	Dinner
1	Boiled chicken egg	Boiled Turkey fillet, greens	Citrus	Steamed seafood
2	Cucumbers	Soup with greens and chicken meatballs	Yogurt	Steam fish cutlets, cabbage salad
3	Green Apple	Baked zucchini stuffed with minced chicken and herbs	Cheese with a dry tissue	2 hard-boiled eggs, a piece of low fat cheese
4	Kiwi	Stew of zucchini, green peas, bell pepper with chicken	Grapefruit	Baked chicken breast, lettuce, a couple slices of lemon
5	Green Apple	The Chinese cabbage salad, boiled Turkey fillet, quail eggs	Citrus fresh	Boiled beans, cucumber
6	Roasted peppers	Braised veal meat Turkey	Yogurt	Baked fish, a couple slices of lemon
7	Any berries	Cottage cheese with cucumbers and greens	Green tea	Cheesecakes from cottage cheese, eggs, sweetener and starch

After one week diet menu should be repeated, but no more than 4 times. For a minimal injury since the third week of the diet should be expanded cereals and plant food.

"Five parts"

The original power system was developed by American nutritionist. Its main principles:

The first meal should not be early. Later than Breakfast, the more calories you burn after you Wake up. Start the day with a Cup of coffee and a vitamin complex.
You need to drink only low-calorie beverages. We need to completely eliminate sweet.
For lunch and dinner you need to eat a serving that is no more than 5 pieces, each of which is equal to one bite. Restrictions in the set of products there — it may be 5 pieces of cake, a hamburger, lean meats, or greens. But it is very important that the menu was the most varied and every day was used new products. The author strongly recommends to give preference for high-calorie food that people eat and not feel hunger.
Be sure to eat every day vitamins and proteins. The first is necessary to prevent vitamin deficiency and all the diseases they can provoke. Second — to preserve lean muscle mass.
Allowed to do snacks. Serving sizes should be equal to one bite.

Diet can be from 7 days to 30 days.

This methods many opponents, and most of the specialists it is recognized as unhealthy and not safe for the body. However, it has the following advantages:

the performance for each week, you can lose up to 4 kg;
variety — you can eat all what you want;
reducing the stomach in size — due to small portions, which prevents overeating in the future.

Physical activity

Weights and cardio activity is an integral part of any process of weight loss. They can perform both at home and in gyms.

Physical activity give the following effect:

it becomes easier to achieve a calorie deficit;
manages not only to lose weight, but also to form a developed harmoniously proportional figure;
it becomes easier to give up bad habits;
impossible to maintain enthusiasm, good mood and self-esteem.

In the gym

The advantages of workout in the gym is that they provide the following capabilities:

ask for help on how to design and elaboration of correct techniques to specialist;
to fully concentrate on training without being distracted by household chores;
practice varied because of trainers and other sports equipment.

Plie squats

Among all the varieties of plie squats are the most effective: pumped buttocks, back and inner thighs. 90% full of people of these areas problematic.

Technique:

Widely spread toes and knees out to the sides.
Sit down to a level between the knees and buttocks form a straight parallel to the floor. Weighting should keep ahead.
Stand up, keeping your back straight, quickly, but without a breakthrough.

Deadlifts

Exercise refers to basic, it allows you to train the muscles of the back, back of the thigh and buttocks.

Technique:

Widely spread toes and knees out to the sides.
Sit down to a level between the knees and buttocks form a straight parallel to the floor. Weighting should be kept in front.
Stand up, keeping your back straight, in an intense pace, but no jerk.

Attacks

This is one of the best exercises for shaping beautiful legs and buttocks, is very energy intensive and requires consumption of large amounts of calories.

Technique:

Widely to step forward with a straight back.
Seat to touch the floor with his knee on the back legs.
Both knees should form right angles, the load should fall on the buttock of the back leg.
Stand up and repeat the exercise on the other leg.

Bench press bar or dumbbells to the chest

This is a basic exercise that helps to develop muscles of the chest, back and arms.

Technique:

Lie on your back.
Relax your arms down. The elbows should form a right angle.
Raise the weights gradually, without jerks, to a height of raised hands.

Cardio

Cardio for effective weight management, enhance endurance and cost more calories. Most of the modern rooms are equipped with treadmills, cross trainers, exercise bikes, step platforms.

Any kind of cardio is important:

correctly to breathe — inhale nose, exhale mouth;
to control the pulse — fatty tissue is burned if it is at least 120 beats per minute;
to perform the exercise 8-10 minutes before exercise to warm up and the maximum amount of time after weight training for weight loss.

In addition to these exercises there are many other designed to work all muscles of the body. You need to define "lagging" muscles, analyzing their shapes, and to focus on techniques aimed at their development.

Morning complex "for the lazy"

You can perform a simple set in the home. It is suitable for those who do not like weight training or can not resort to them because of the condition.

Exercises strengthen different parts of the body and have an invigorating effect like charging. Run them even lying in bed.

"Vacuum"

Technique:

Deeply inhale and exhale intensely widely open mouth.
To make the most deep breath, hold breath as much as possible to involve the stomach and stretch the stomach muscles. To stay in this position for 8 seconds.
Slowly exhale and relax the muscles.

Vacuum is done only on an empty stomach.

Gluteal a "bridge"

Technique:

Lying on your back, bend your knees.
Lift buttocks as high up as possible, relying on the shoulders and heels.
To stay at the top for a few seconds.
Lower the buttocks.

Leg swings

Technique:

Lie on your side, lean on elbow, bottom leg bent at the knee.
Stretch the top leg and raise it up slowly to feel the strain on the muscles of the thighs.
Repeat the exercise on each leg 20-30 times, do 3-4 approach.

Twisting

Technique:

Connect your palm on the neck, elbows dissolve in the parties.
Straining the abdominal muscles, lift the upper body 45 degrees.

The output and the possible effects of fast weight loss

Rapid weight loss can have a number of negative consequences:

a sagging, if losing weight is watching her or his age is more than 40 years;
"breakdown" products, which were forbidden during weight loss and their negative effect on the digestive system;
the return of the lost weight after the restoration of water-salt balance and return to normal menu.
exacerbation of existing diseases subject to strict versions of the diet.

Output

To preserve the results obtained, experts recommend to properly exit from any diet:

you must continue to eat fractionally and balanced, but gradually increase calorie (200 kcal per week);
when momoracing to expand the menu, you should first healthy foods, and harmful foods advised not to return at all;
with increasing the used amount of salt should increase the amount of water;

If you really want to eat unhealthy foods such as sweets, starchy foods, fast food, such meals are allowed 1 time per 7-10 days. These days, it is recommended to train intensively.