How to lose weight in a month by 10 kg without harming health

On the eve of important events or the beach season, many girls are seriously thinking about how to lose weight quickly and radically. Of course, the search for a proper diet, the most effective and fast, that will help you understand how to lose 10 pounds in a month begins immediately. But any radical method of weight loss has its drawbacks and risks.

How to lose weight in a month by 10 pounds

slim silhouette after losing weight in a month by 10 kg

Is it possible to lose 10 pounds in a month of strict diet and not harm your health? The answer to this question is rather controversial. Someone answers in the affirmative, someone assures that losing ten pounds in four weeks is almost impossible, and even dangerous.

Who is right? Safe weight loss is considered not very fast dynamic: about one and a half kilos per week.

It is necessary to take into account not only the excess weight, but also in general. People over a hundred pounds can lose more, but with a weight of 80 pounds (plus or minus five), the rate of weight loss can be slower.

Nutritionists say that diets for weight loss of 10 kg and generally rapid weight loss is a huge stress for the body and the consequences can be the saddest.

In addition, if the fat goes away very quickly, then the skin hangs immediately. But sometimes the desire to quickly find a slim figure is stronger than the arguments of logic. A woman goes on a diet no matter what.

Damage and damage to the diet for health

All diets are divided into several types:

  • mono-diets;
  • low calorie diets.
  • without carbohydrates;
  • protein;
  • medical.

Almost everything can cause immediate damage and even damage, except the balanced ones. What is a balanced diet? This is the daily intake of carbohydrates, proteins and fats in a ratio of 40% -30% -30%, respectively. If the diet is distorted, the consequences of a long-term violation of the rules of a proper diet can be dangerous to health.

  • The famous kefir diet weakens the intestines, can cause ulcers, kidney stones and is harmful to people suffering from stomach diseases with high acidity.
  • Carbohydrate-free diets weaken the immune system, disrupt metabolism, heart and blood vessel function, and lead to a deficiency of important substances.
  • Protein diets dangerously burden the kidneys, liver, burden the body, inhibit bowel function and lead to chronic poisoning. Lack of fiber is very dangerous. A protein diet thickens the blood (and this is a direct path to thrombosis), promotes the formation of stones in the kidneys, liver and inhibits the pancreas.
  • Separately, a protein-free diet should be noted. Excess cholesterol causes the development of atherosclerosis - the leading cause of strokes, heart attacks.
  • Mono-diets are not useful: in apples, in buckwheat. The first threatens to destroy muscle mass, the second thickens the blood, dehydrates and complicates the work of the intestines.

How much weight can you really lose in a month without hurting?

before and after weight loss for a month by 10 kg

The maximum permissible weight loss per month is six to seven pounds. These are very approximate facts: in fact, it all depends on the initial weight, age and state of health.

When evaluating the quality of weight loss, it is best to start not with the number of pounds, but with the percentage of initial and lost weight. In one month, you can lose 4 to 5 percent of your original body weight without compromising your health. Therefore, the results for women weighing 65 and 95 kg will be different - in numbers, but in reality.

If the weight is lost faster, then there is a loss of not only fat but also muscle tissue. Most of the time, good results on the scales show just the loss of water (the first two or three days) and muscle. This is dangerous, as it can lead to the formation or exacerbation of both chronic and acute diseases.

It is also necessary to take into account the fact that it is much easier to get rid of fat that has accumulated over a period of three to four months than from years of fat storage. You can get rid of the old stocks, but you will have to make more effort and it will take more time to get the shape in order.

Is it possible to lose 10 pounds in a month?

If you really need it, then you can lose 10 pounds in a month. However, this choice is one of the extreme and only the most desperate girls can do it. In addition, you need to keep in mind this fact: fast weight loss returns quickly. Is it worth suffering for a month to regain all the pounds in the next month and a half and even with a profit?

However, there are diets that you can adopt if you want to lose ten pounds in four weeks:

  • any mono-diet (kefir, in apples, buckwheat), but not more than two weeks.
  • Japanese diet (designed for two weeks).
  • protein diet (any, but not more than two weeks).
  • low calorie salad diet.
  • "wet" diet (no more than seven to ten days).
  • Separate low-calorie meals.
  • "Six Petals" diet.

However, it must be understood that express diets are very dangerous. Therefore, they should be accompanied by regular physical activity. You do not need to go to the gym. In order not to start a catastrophic weight loss, you can choose yourself any activity related to energy costs:

  • daily walks at an average pace (at least half an hour).
  • exercises at home for problematic muscle groups: push-ups, bikes, etc. A "health tray", hula hoop, exercise bike, treadmill or ellipse (if any) will do.
  • swimming;
  • bike rides.

It does not matter at all what physical activity a woman who loses weight chooses. The main thing is to exercise regularly, regularly, at least three times a week.

However, it is best not to try to lose weight at any cost in just one month. It is clear that you really want to go to a resort with a beautiful silhouette or enjoy admiring glances at a friend's wedding. But at what cost will such an outcome be achieved.

Doctors advise you to lose weight without fanaticism, following the wise advice "Slowly but surely". Gradual weight loss systems designed for several months are much safer, more normal. In addition, by gradually reducing the weight, we increase the chance of long-term maintenance. Next, we will look at safe ways to lose weight in a month effectively and for a long time.

What and how to eat to lose weight fast?

diet for weight loss in a month for 10 kg

For guaranteed weight loss (no matter how much you want to lose weight - five, ten, thirty pounds), you must follow the general principles of weight loss:

  • observe the prescribed water regime: drink at least one and a half liters of clean water (not mineral, without gas). It is water that you should drink, as other liquids such as soup, tea, coffee and other beverages can increase the caloric content of the diet due to the same fast carbohydrates. However, sugary and carbonated beverages should be completely excluded from the diet: it will not be possible to lose weight with them.
  • Avoid all high-calorie, high-fat, high-sugar foods. Confectionery, pastries, fatty meats are completely banned.
  • completely eliminate alcohol from the diet.
  • refuse canned food, everything salty, pickles.
  • When choosing a diet, make sure that all of its nutrients are well tolerated by the body, do not cause allergies or psychological rejection.
  • go for fractional five or six meals a day.
  • refuse night snacks, late dinner: eat at least two hours before bedtime, cook light meals.
  • try to switch to a separate diet, the main thing is not to mix foods with protein and carbohydrates. As a side dish to meat, choose not cereals, potatoes or pasta, but fresh or boiled vegetables.
  • replace one of the meals with fruits or vegetables.
  • If you can not refuse bread, you should eat some brown bread, wholemeal or bran.
  • drink a glass of water fifteen minutes before each meal.
  • replace frying with boiling in water (or with a minimum amount of oil), boiled, in extreme cases - baking. The intake is very good for reducing the total caloric content of the diet.

It is best to eat carbs in the morning, mixed foods for lunch and make dinner light and protein. If you can not do without sugar at all, you can satisfy your need for sweet honey and fruit. In any case, for successful weight loss, you need to spend more calories than you consume. You can use any calorie counting system to calculate the "calorie treadmill".

However, calorie intake should not be reduced too much. After a few days, the rate of weight loss may slow down, the metabolism will be disturbed. During any diet, it is advisable to take vitamin complexes.

diet for weight loss

grapefruit and eggs for weight loss per month by 10 kg

To guarantee weight loss, you should base your diet on low calorie but full saturated foods. An approximate diet can be done as follows:

  • skinless chicken, breast is better - it has the lowest calories.
  • cottage cheese and cheeses;
  • natural yogurt;
  • steamed or boiled vegetables.
  • boiled eggs;
  • lean boiled beef, beef, rabbit meat.
  • fruits (limit or exclude very sweet: grapes, figs, bananas).
  • cereals;
  • wholemeal bread, brown, bran bread or diet bread.
  • vegetable oil (olive, sunflower, flaxseed, etc. ).

In the morning portion of porridge, you can add a tablespoon of natural honey, fruits, vegetables. The ideal dinner is a piece of meat with a portion of vegetables or cottage cheese with fruit. A healthy diet allows the daily intake of 60 grams of animal fat, 30 grams of vegetable fat. However, to lose weight by 10 pounds, you need to reduce those numbers by thirty percent.

sample menu

You can make your own menu for each day, there is nothing complicated about it. To measure calories first, it is advisable to use a kitchen scale.

  1. First breakfast: steamed oats with half an apple or a spoonful of honey.
  2. Second breakfast: fruit salad dressed with a spoonful of natural yogurt or just one or two fruits (better not to stir).
  3. Lunch: a bowl of vegetable soup or chicken broth with half an egg. a portion of fresh vegetable salad and a slice of meat.
  4. Snack: coffee with cheese or a handful of nuts (raw, unsalted).
  5. Dinner: boiled fish with vegetables.

It is not necessary to give up potatoes, contrary to popular belief for a complete ban on starchy vegetables in the diet. If you really want potatoes, it is fashionable to eat one or two boiled or baked potatoes, but not more than once a week. Can not be used as a side dish, can be combined with green vegetables, a tablespoon of vegetable oil.

Weight loss should be healthy. The main thing in any diet is not to harm yourself, so you should give up excessive fanaticism in favor of a reasonable calorie restriction.