Many women and men from time to time resort to the process of weight loss. At present, quite a lot of tools and methods have been developed to get rid of extra pounds, but there are no guarantees that they will help and do not harm the body.
However, losing weight at home without resorting to the help of a nutrition specialist and pills is possible. The main thing is to develop a weight loss plan, and faced with problems, do not abandon the plan. Female reviews are sometimes found on the Internet: “I lost 10 kg in a month.” And this is quite real, but before embarking on such weight loss, it is worth learning about the pros and cons of the diet.
How realistic is it to lose weight per month by 10 kg
Many people who want to get rid of excess weight doubt that there are effective and proven methods. But this is possible, and completely uncomplicated. This method of losing weight is based on examples of real people. The method should not be taken with fanaticism, and getting rid of excess weight is quite possible.
How to lose weight by 10 kg quickly? Before starting the process, it is necessary to measure body weight, waist, chest, hips, individual legs and arms, and record them. It is not recommended to measure parameters daily. It is enough to carry out the control every four days and also record the results. Measurements are taken in the morning.
How to lose 10 kg in 1 month? 30 days is a sufficient period to make adjustments to your lifestyle and notice changes in the figure both from dietary restrictions and from physical exertion.
When the start date of the diet is determined, you can begin to lose weight. By the way, expecting that extra pounds will go away evenly is not worth it - not necessarily, weight loss per week will be 2.5 kg. Indicators can fluctuate and freeze in one place. Next, you need to proceed to the preparation of the diet menu "10 kg per month."
Nutrition rules
Currently, many methods are known, but most of them are based on the fact that the process of losing weight should be slow. The “minus 10 kg” diet is the most effective option, provided that there is as much excess weight. It is well known that more obese people lose weight faster than thin ones. Therefore, it is necessary to tune in to change the menu and exclude some products from it.
During the day you need to eat 4-5 times in small portions. Breakfast is best not later than 10 hours. Dinner should be 3-4 hours before bedtime. Do not starve the body, and it is undesirable to eat food after 18 hours.
All meals are distributed evenly throughout the day. Main meals should be full (breakfast, lunch and dinner). The rest of the meals should consist of snacks. The optimal amount of food that is allowed to eat at a time should be placed in the palm of your hand. As a result of such a distribution of food can be obtained, thanks to the diet, minus 10 kg.
The amount of sugar and salt in the diet must be reduced. Excluding them from the menu is completely discouraged. Salt promotes fluid retention in the body, as well as the appearance of edema and puffiness. In the early days of the diet, you should rid the body of excess fluid by reducing its intake. Instead of salt, dried seaweed is often used as food.
Sugar is able to quickly convert to fat, so its amount, which is added to tea or coffee, must be halved. To lose weight, from the diet you need to exclude: baking, smoked meats, sausages, mayonnaise, sweets and other sweets.
If it’s hard without sweets, then you can leave diet cookies, as well as dried fruits and some dark chocolate. During the diet you need to drink enough water. Up to 2 liters of fluid is recommended per day. Tea and coffee are not included in this volume.
The body needs water for the following reasons:
- She is able to dull the feeling of hunger. This is especially necessary if you can’t fall asleep.
- Water has great benefits and is involved in metabolism.
The daily diet menu for lazy people includes a sufficient amount of fluid. She is drunk before each meal. It helps to lose weight effectively.
How to tune in to a diet psychologically
How to lose 10 kg in 1 month? In order to lose weight, you must adhere to the rules of weight loss, and this is unusual for the body, so breakdowns can occur. It is necessary to have not only desire, but also morally prepare for this process. Usually, psychological training is not given due attention, which is considered a waste of time. But this is actually considered the key point of the diet.
A month is a long period, and after 7 days of the weight loss system the figure will not change. Noticeable changes usually begin on the 23rd day of proper nutrition and physical activity. It is important to consider the following points:
- Losing weight should not look every day in the mirror to notice changes in the body. It is best to take a picture in a swimsuit for a month before starting to lose weight on a 10 kg diet for a month, and then do it at the end of the weight loss period.
- To get effective motivation, you need to purchase scales and once every 7 days to monitor the achievements.
- Many women, according to reviews, lost 10 kg per month, observing all the instructions. Therefore, to say that it does not work out is not worth it before starting a diet.
- You can purchase an inexpensive dress a size smaller and try on during this month. And gradually losing weight will be able to notice that they feel more and more comfortable in it.
It should be borne in mind that sometimes within a month you can not lose 10 kg, it all depends on the body. If you can’t lose the planned weight, you can extend the diet for another 1 week.
Diet menu "10 kg per month"
The diet should not be too restrictive, and foods should be chosen hearty and low-calorie. The menu should be varied in compliance with the drinking regime. For example, you can use a diet for 1 week.
| Days of the week | Breakfast | Lunch | Dinner | High tea | Dinner |
| Monday | Pumpkin porridge seasoned with fermented baked milk or kefir | 2 toasts, a cup of tea and a slice of low-fat cheese | Borsch without dressing, potatoes and fats | Apple, low fat kefir | A piece of steam fish, vegetable salad without dressing |
| Tuesday | 2 tbsp. tablespoons of oatmeal, drenched in milk, apple | A cup of green tea with lemon, crackers and a slice of cheese | Vegetable soup, vegetable salad seasoned with kefir | Glass of yogurt, apple | 200 g steamed chicken fillet, 1 egg and coleslaw |
| Wednesday | cup of tea, 1 boiled egg | Muesli pour a glass of fermented baked milk | Pea soup, 2 boiled eggs | Glass of kefir, grapefruit | Serving of low fat cottage cheese, kefir and apple |
| Thursday | A glass of orange juice, crackers | Muesli with milk | Pumpkin soup, 2 boiled eggs, a glass of green tea, green salad | Green apple | Steamed fish cutlet, a small portion of buckwheat, a glass of fermented baked milk |
| Friday | A glass of kefir, muesli with 1 teaspoon of honey, filled with kefir | A cup of tea with breadcrumbs | Chicken broth with a slice of fillet, 2 boiled eggs and cucumber salad | A glass of fermented baked milk, a handful of dried fruit | 200 g of cottage cheese, a glass of kefir, a little raisin |
| Saturday | Glass of yogurt, granola | 3 tbsp. buckwheat with milk | 3 boiled meatballs, a cup of tea with lemon, an apple | Orange | Boiled turkey fillet, vegetable salad |
| Sunday | Cup of tea and crackers | He is let through Sunday | 200 g boiled chicken breast, vegetable salad | He is absent every 2 Sunday | A piece of lean beef, a glass of fermented baked milk and carrot salad with raisins |
The menu of an effective diet for losing weight for a month every seven days can be changed, making it more complete.
It is not necessary to calculate the calorie content of the food, because it will be prepared taking into account the principles of proper nutrition. At night it is recommended to drink a glass of kefir. These dishes are enough to fully saturate your body. It is necessary to control the volume of servings. Be sure to reduce the volume of the usual volume of food, which in the end will positively affect the figure.
Diet Sports
To improve the effect of losing weight, you can add physical activity to proper nutrition. They not only contribute to weight loss, but also tighten the skin sagging during the diet. Exercising will help to avoid such an unpleasant phenomenon.
With the right diet, you do not have to go to the gym. Enough physical exercises that can be done at home. But still, in order to reduce weight by 10 kg per month, exercises must be performed daily for half an hour, because the fat layer is burned after 20-30 such workouts. And it is also advisable to do the following sports:
- swimming in the pool;
- roller skating;
- bicycle riding;
- running at an average pace;
- quick step.
To lose 10 kg per month, a man, like a woman, needs to perform the following exercises:
- For the stomach. It can be tightened with exercises on the press. From a prone position, raise your legs and hold them for a long time. The upper press is pumped in the supine position, lifting the upper body.
- Reducing the volume of hands. This can be done using push-ups from the knee. This will help not only reduce the volume of the arms, but also improve the shape of the chest.
- For legs. To tighten the hips it is necessary to do lunges and squats in 3 sets of 10 times. Keep your back straight when doing.
If during the day losing weight they ate properly and balanced, then it will not be difficult for them to do evening exercises. After all, they should feel alert and active. You can take breaks if you have not previously played sports. By following a diet and performing various exercises, in a month you can get rid of 10 or more kilograms.
Varieties of diets
When choosing a weight loss system, preference should be given to one that includes balanced and proper nutrition.
Diet for the lazy "minus 10 kg" is available and suitable for everyone to get rid of excess weight. Its essence is as follows:
- Water replaces a certain amount of calories because it does not contain them.
- Feeling of hunger is reduced because the amount of food eaten is reduced.
- Drunk 2 glasses of water 20 minutes before meals, stimulates the production of gastric juice. This helps to improve digestion.
- Water speeds up metabolism, and body fat decreases faster.
The diet menu for the lazy for every day is developed taking into account the principles of proper nutrition. Be sure to consume 2 cups of water 20 minutes before meals. You need to drink it with slow sips. During and after eating, this is not recommended, because it negatively affects the digestion process. To reduce fluid retention in the body and the appearance of edema, it is necessary to use salt in a minimal amount.
Kim Protasov's diet menu includes fermented milk products and fresh vegetables. The first week they use boiled eggs, cheese, low-fat cottage cheese and vegetables. At least 1.5 liters of water should be drunk per day. In the following weeks, the amount of cheese and yogurt decreases, and steamed dishes of fish, poultry or meat are added to the menu.
The rules of the Japanese diet are very simple. For a month you can lose 10 kg. Sugar, salt, alcohol, bread and flour products are excluded from the menu.
In summer and autumn, it is possible to lose 10 kg per month on a diet of vegetables, which are recommended to eat 1.5 kg per day. They are eaten fresh or steamed. The menu can be varied with low-fat dairy products, rye bread and granola. During the day you need to drink water and green tea.
How to lose weight by 10 kg quickly? A lean diet will help. With it, it is necessary to exclude animal products from the diet. Throughout the diet, you need to eat soups, berries, nuts, fruits and vegetables.
Disadvantages of losing weight
The process of weight loss has its consequences and disadvantages. After all, the following deterioration in health can be observed:
- Avitaminosis. It is accompanied by brittle hair and nails. With the disease, strength disappears, severe weakness and depressed state sets in.
- Disorders of the digestive tract.
- Exacerbation of chronic diseases.
- Decreased immunity.
- Depression.
If the above pathologies appeared during weight loss, then the diet should be stopped and consult a doctor.
Contraindications
Weight loss is stress for the body, therefore, it can be accompanied by negative consequences. So, it must be borne in mind that not everyone is allowed to lose 10 kg per month. Weight loss is undesirable:
- Adolescents under 16 years of age.
- Persons over 60 years old.
- Women during pregnancy and lactation.
- Persons with alcohol or drug addiction.
Before starting the process of losing weight, people with chronic diseases need to consult a specialist.
Useful recommendations for losing weight
Before you start a diet, you need to familiarize yourself with what you can not do during weight loss:
- Drink drugs that promote rapid weight loss. These include special herbs, teas and dietary supplements.
- Starve. If you refuse to eat, losing weight can undermine your health. At the same time, scientists have proved that hunger leads to the active accumulation of body fat. And then lose weight quickly does not work.
The following are useful tips to help reduce weight by 10 kg per month:
- Sufficient time should be allocated for sleep.
- Losing weight is necessary to lead an active lifestyle. A swimming pool, walks or activities at home are the key to effective weight loss.
After the diet, the following recommendations should be observed:
- In the first few days, the usual dishes should be introduced gradually. It is recommended to eat fried and fatty foods a week after the end of the process of losing weight.
- Increase the calorie content of food should be no more than 100 kcal daily.
As a result of such actions, the digestion process will improve and the result will be consolidated.
Some experts believe that losing 10 kg per month is a big and sharp indicator. In some cases, it negatively affects health. Therefore, before starting the process of weight loss, you need to consult a doctor.
The opinions of those who have lost weight
Many women, according to their reviews, lost 10 kg per month. Basically, they have a positive opinion about this diet.
Some of those who lost weight in the described way noted that it was initially difficult for them to maintain such a diet. Constant attacks of hunger bothered constantly, but after 3 weeks significant changes and a decrease in appetite became noticeable.
Others emphasize that they could not fully withstand the diet, as they began to feel tired and weak. But, despite this, in 2-3 weeks they still managed to get rid of 7-8 kg.
About how they lost 10 kg in a month, the reviews of men and women are approximately similar. They usually confirm that weight loss is not an easy process and requires special attention, patience and confidence in the result. Thanks to the right diet and physical activity, you can get rid of 10 or more kilograms of excess weight. And the main thing at the same time is to properly set yourself up before starting a diet and get expert advice.