How to lose 10 kg in a month at home

The Internet and television are filled with advertisements about “magical” weight loss in the shortest possible time, sometimes even without any effort on the part of the person losing weight. Scientists argue about the optimal weight loss figure, and it varies from 1 to 4 kg per week. There are “miracle” diets that promise to lose 10 kg in a week. However, how real they are, and most importantly, how harmless they are to the human body, one can only guess. If losing 10 kg in one week can lead to health problems, then gradually losing the hated 10 kg over the course of a month will not lead to deterioration in health or sudden weight gain after stopping the diet.

How to lose 10 kg in a month

Monthly diets may vary. For example, these are diets related to proper nutrition, as well as strict types of diets.

Quite a few times you hear from women: “I want to lose 10 kg in a month.”

In order to lose weight, you can simply divide your diet into permitted foods and prohibited ones. A low calorie diet, coupled with regular cardio exercises, will allow you to lose 10 kg and tone your body.

List of prohibited foods for thirty days:

• bakery and all flour products;
• alcohol;
• sugar;
• soda;
• chips, various crackers with additives;
• sweet drinks;
• fried and smoked dishes;
• fatty meats;
• sausages;
• salo;
• mayonnaise, ketchup.

During this period, you need to limit your salt intake, as it contributes to fluid retention in the body, which affects the appearance of extra pounds.

Doctors have come to the consensus that the body needs salt, but it is worth reducing its consumption.

Instead of prohibited foods, for the next 4 weeks you will need to eat vegetables (except potatoes) in any form, boiled eggs, lean meats, poultry, skim milk, low-percentage kefir, unsweetened fruits, gray or black bread.

During the diet, you should curb your appetite. We are talking about cravings for sweets, starchy foods, salty foods, and everything forbidden. I want a cake, I can eat an apple, I want sweets - dark chocolate will help. In fact, everything tasty, but so forbidden, can be replaced with something no less tasty, but healthy for the figure.

Weight loss occurs by reducing the caloric content of the daily diet. We must not forget about physical activity. In addition to walking in the fresh air, which also contributes to weight loss, you need to include strength or cardio exercises in your daily routine.

If strength training is needed to ensure that the skin does not sag after weight loss, then cardio exercises just contribute to weight loss and a reduction in body size.

Strict diets

Following strict diets is an extreme way to lose weight. As a rule, strict diets consist of following a certain menu. They are usually limited to a specific compliance period. A strict diet is stressful for the body. For example, the egg-grapefruit diet menu for 3 days consists of 7 proteins and 7 grapefruits per day. And so on for three days in a row.

A very radical way to lose extra pounds. No one disputes the fact that strict diets are effective, but, as a rule, the downside of rapid weight loss is rapid weight gain after stopping the diet.

Complex of physical activities

In order to lose weight in a month, just following a strict diet or proper nutrition is not enough. It’s possible to lose 10 kg in a month, but in addition to limiting your calorie intake, you need to include a set of physical activities in your daily routine. It is not necessary to visit the gym regularly; you can do exercises at home.

An excellent form of physical activity is walking in the fresh air or jogging.

In addition, you can:

• climb the stairs, refusing the elevator;
• do push-ups;
• dance;
• do Zumba at home - this is a set of exercises with elements of Latin American dances;
• squat (you can download special squat programs for a month to your phone);
• do aerobics.

If previously it was believed that the morning should start with exercise, today doctors recommend not straining the body in the morning, but allowing the muscles to wake up.

Lose weight without dieting

You can quickly lose 10 kg in a month without dieting, thanks to a few simple rules.

The first rule is to reduce the calorie content of your daily diet. We spend and burn more calories than we consume.

Besides:

• I write 4-5 times a day. Breaks between meals should be 3-4 hours;
• reduce the calorie content of the diet to 1500 kcal, and the serving size to 250 g;
• no snacking;
• the last meal should be 3-4 hours before bedtime;
• include fresh vegetables and fruits in your diet every day;
• give up fried and smoked, switch to stewed and boiled;
• When cooking, use spices that accelerate metabolism - turmeric, ginger, red pepper, cinnamon.

By adhering to all the above rules, you can effectively lose weight in a month.

Who is contraindicated for

Not all people can diet or exercise actively. Moreover, there is a category of people for whom this is contraindicated.

Let's figure out who is strictly forbidden to go on diets.

Teenagers

Fashion trends imposed by the media lead to the fact that teenage girls begin to exhaust their bodies with various diets, and sometimes drive themselves to exhaustion. Alas, there are often cases when all this ends in the death of a teenager.

During puberty, changes occur in a girl's body - she turns into a woman. If at this time a teenager is on a diet, then problems with the menstrual cycle may arise, and hormonal imbalances will appear. This may lead to infertility in the future. In addition, nutritional deficiencies will negatively affect the condition of the skin, hair and nails.

Pregnant women and women during lactation

Any woman gains extra pounds during pregnancy. This is normal, because the quality of the products consumed by a woman during pregnancy directly affects the health of the baby.

After the birth of a child, you should also not immediately go on a diet if a woman is breastfeeding a baby, because the quality and value of milk depends on what the mother eats.

Women during menopause

During menopause, changes occur in the endocrine system in a woman's body. This often leads to excess weight gain. But losing weight during menopause is not recommended, since it is difficult to lose weight during menopause due to hormonal changes.

If you have any diseases or disorders of the nervous system, you should not start losing weight suddenly, go on strict diets, or give your body strong physical activity. You should consult your doctor. And if you need to lose 10 kg, then it’s time to switch to proper nutrition.

Physical exercise

With a starting weight of 100 kg or more, you can lose 10 kg in a month without physical activity, simply by reducing your diet by 20%. But the result obtained in this way is unlikely to suit you. A quickly losing weight figure, left without a layer of fat, blurs and loses its clear outline. 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 your usual diet, but also through regular training. The layer of disappearing fat is gradually replaced by a muscular frame, and the skin still remains tight and beautiful.

At the initial level, a daily one-hour walk at a moderately brisk pace or half an hour of aerobic training is quite enough. The load should be gradually increased, as the body adapts to it quite quickly.

You can move on to strength training only when most of the fat has already been destroyed. Otherwise, you can get the opposite result: build muscle under a layer of fat and become even bigger.

Let's switch to proper nutrition

The beautiful half of humanity loves to subject their body to torture called diet. Women, striving for imposed ideals of beauty, forget about their health.

Any diet is stressful for the body. In addition, limiting the consumption of certain foods can lead to a lack of vitamins and nutrients, resulting in deterioration in health and appearance.

There is a way to get rid of extra pounds without harm to the body - switch to proper nutrition. This is not a diet, but a lifestyle that needs to be followed. Thanks to the right diet, you can lose weight in a month at home. This lifestyle also requires constant physical activity.

The PP regime has certain principles, adherence to which will help you lose 10 kg in a month:

1. Breakfast is required. It is the morning meal that launches the entire body and speeds up metabolism.
2. If you follow the PP, you should not have snacks, especially if we are talking about unhealthy and high-calorie foods.
3. It is necessary to chew food thoroughly. A person feels full 30 minutes after finishing a meal. If you chew your food thoroughly, your body will feel full sooner. At the same time, a person will need less food to feel full than before.
4. We must not forget about water. In order for all processes in the body to proceed quickly, the body must receive water. The minimum amount of water per day is 2 liters.
5. PP provides for the replacement of harmful and high-calorie foods with healthy and low-calorie ones. For example, you should eat dried fruits instead of sweets, and nuts instead of chips and French fries.
6. You should exclude fried foods from your diet and replace them with boiled or steamed foods.
7. The last meal should be two hours before bedtime.

Advantages of the method

If you follow a proper diet, the human body does not experience stress.

A proper nutrition regimen includes all the nutrients and vitamins necessary for a healthy lifestyle.

Lost weight does not come back if you follow a proper diet.

Sample menu

With PN, the human body must receive protein contained in lean white poultry meat (brisket), eggs, and fish. Since the body needs carbohydrates, porridge should be present in PP. The diet should also include legumes, red meat, and dairy products.

• breakfast - oatmeal with dried fruits;
• lunch – meat broth, vegetable salad, chicken breast and natural fruit juice;
• afternoon snack – a glass of yogurt, fruit or dried fruit (to choose from);
• dinner - vegetable salad, boiled rice with fish fillet.

The choice of dishes is large and depends on the imagination of the cook. Therefore, you can lose 10 kg in a month easily, naturally, without torturing your body. You just need to change your eating habits a little, replace some foods with others.

Restrictions and contraindications

The use of any unbalanced diets and too rapid weight loss are strictly contraindicated:

• during pregnancy and breastfeeding;
• in the presence of any chronic diseases of internal organs;
• acute liver or kidney failure;
• problems with the nervous and cardiovascular systems;
• oncological and autoimmune diseases;
• after recent serious injuries and operations;
• with active inflammatory processes in the body;
• if immunity is severely reduced for any reason;
• during intense physical activity and/or strength training.

An unbalanced diet and insufficient caloric intake in these cases can lead to catastrophic consequences, including death.

Doctors have found that those who often go on low-calorie diets or fast gradually develop anorexia - a serious mental illness that prevents them from eating normally. Its insidiousness is that it is very difficult for a non-specialist to catch the first symptoms. And when the disease manifests itself in full force, only an experienced psychiatrist can get rid of it. Often a placement in a special clinic is required.

List of effective diets

If we talk about effective diets that promise to lose up to 5-7 kg in a week, then this

• "Hollywood" diet;
• cabbage;
• Brazilian;
• top model diet.

The list goes on.

The effectiveness of all these diets depends, firstly, on the willpower of the person losing weight, and secondly, on the person’s initial weight. But a nutritionist will tell you how harmless they are to the body.

Mono-diet

Among mono-diets, the buckwheat diet is especially popular. As the name suggests, the staple food is buckwheat. On average, you can lose up to 7 kg in a week on buckwheat.

Buckwheat can also be used during fasting days. Doctors do not recommend sticking to a buckwheat diet for more than two weeks.

Pour one glass of buckwheat with two glasses of hot water in the evening. In the morning you can already eat it. If buckwheat does not go dry, then you can eat it with kefir. Buckwheat removes all unnecessary fluid, thereby ridding the body of toxins, and also helps get rid of cellulite.

Buckwheat perfectly cleanses the body, which is a pleasant bonus for lost kilograms. In two weeks you can lose up to 14 kilograms.

Vegetarian

A vegetarian diet is healthy because the person following it consumes minimal amounts of cholesterol and saturated fat.

The main food of vegetarians is plant foods rich in vitamins and nutrients.

Practicing nutritionist Kristina Lobanovskaya believes that thanks to a vegetarian diet, you can reduce the risk of heart attack, stroke, and cancer.

Basic principles of a vegetarian diet:

• replacing animal foods with plant foods;
• drinking large amounts of liquid;
• excluding sweets.

On protein products

There are many types of protein diets, in particular, the “Kremlin” diet, the Dr. Atkins diet. Such diets are a salvation for people who cannot imagine their life without protein.

Carbohydrates are completely removed from the menu and replaced with protein. Together with physical activity, a protein diet will help give your body definition. Many athletes use a protein diet to “dry” the body.

If you need to lose 10 kg, you must follow the following recommendations:

1. Drink enough water daily for the body.
2. Do not use fats during cooking. It is better to stew, boil or steam food. Forget fried food.
3. Drink coffee and tea without milk and sugar. If you can't drink bitter coffee, use a sweetener.
4. If you are overcome by severe hunger, you can eat a vegetable salad.
5. Give preference to lean meat, white poultry, and dairy products.

Action Plan for Fast Weight Loss

We often wonder how to properly lose 10 kg. But first you need to understand that everything depends on the person himself. It is necessary to draw up an action plan.

Planning your diet

Planning a proper diet is the main link in a 10 kg weight loss program.

We devote the main place on the plate to vegetables (50%), followed by proteins and carbohydrates (25% each). At the same time, fried, smoked and overly salty dishes are excluded from the menu.

Calculation of BZHU balance

It's about maintaining balance on the plate. Rapid weight loss directly depends on what a person eats. If preference is given to vegetables, this does not mean that you can treat yourself to potatoes or sweet beets.

The same applies to proteins. Preference should be given to low-fat meats, poultry, low-fat cottage cheese, and low-calorie dairy products.

Forget about chips, fries, ketchup.

Only natural healthy food promotes rapid weight loss and getting rid of 10 kg.

Water mode

Strict adherence to water balance. In simple words, you need to drink 2 liters of plain still water per day. Water helps remove toxins, dulls hunger, and most importantly, it speeds up metabolism. Bonus: beautiful skin.

Breathing techniques

Correct breathing. Proper breathing techniques help cope with stress and thus help you lose 10 kg. Thanks to this technique, you don’t have to eat sweets or flour to stress, but just inhale and exhale correctly.

Be honest with yourself

How often do we come up with excuses for ourselves, various “valid” reasons, feel sorry for ourselves, blame everything and everyone around us. But you just need to ask yourself a question and answer it honestly: “Am I doing everything to lose weight?”

We go to the supermarket once a week

If you want to lose 10 kg without dieting, go to the supermarket once a week and buy products strictly according to the list.

We take photos and measurements before

We take pictures and measure ourselves. Photos will clearly show the results of weight loss and motivate a person to further pursue their goal.

We use physical exercises

No matter how productive the diet is, it will not help if there is no physical activity. You can sign up for exercise equipment. If you don't have time to go to the gym, you can always do exercises at home. The main thing is not to be lazy and not to do yourself any favors.

Why does a person get fat?

Typically, a combination of two factors leads to the appearance of excess weight: excessive food consumption and a sedentary lifestyle. To these components are added other, less significant ones. Unbalanced diet, bad eating habits, irregular eating….

For example, numerous office employees are “at risk.” Throughout the day they make do with snacks without liquid hot dishes, and in the evening they have a hearty dinner. Eating disorders are generally characteristic of modern people with an active lifestyle and a constant lack of time for their own health.

Many people gain weight when they are stressed or depressed. At such moments, a person needs to somehow calm down, to find a source of positive emotions. And often delicious food (not always healthy) becomes such a source of quick positivity. A person “seizes” problems - and, as a result, gets fat. With long-term depression, you can gain 20 kilograms, or 30, or even 50.

Some people gain weight even with a properly balanced diet: due to some chronic disease or metabolic disorder. The most dangerous disease characterized by excess weight is diabetes.

Fat burning fitness program

Physical activity will help you lose weight in a month. Regular cardio exercise will help you reach your goal and lose 10 kg.

Before starting any exercises, you need to do a light warm-up that will wake up the muscles: bending the torso forward, backward, and to the sides, tilting the head, swinging the arms, small squats. Only after this can you move on to the main exercises.

Working on the abs

The plank is a great exercise for anyone who wants to lose 10 kg.

The plank exercise set includes:

• “classic” position on straight arms;
• plank with push-up elements;
• reverse bar;
• left and right side bars;
• elbow bar.

Twisting, boat, and scissor exercises will also help develop your abdominal muscles.

Buttocks and thighs

The fastest way to lose weight and pump up muscles is squats, leg swings, side leg raises, gluteal bridges, lateral bends to the feet.

We tighten the arm muscles

Ideal exercises for arm muscles:

• push ups;
• plank arm raise;
• clap push-ups;
• various dumbbell presses.

Stretching

Stretching includes a set of exercises for all muscle groups, which will improve the general condition of the body, give the body flexibility and help lose weight as much as possible.

Common mistakes in losing weight

The first and most common mistake is that people want to lose almost 20 kg in a week without making any effort. It won't work that way. Losing weight is work, and it’s work every day. There is no need to rely on magic pills or diets.

Instead of losing weight gradually, people go on extreme diets and starve themselves. They are trying to lose 10 kg in a week. The result is harm to health, and the lost kilograms after the end of the diet returned, sometimes in even greater quantities.

You shouldn’t quit your diet and despair if you couldn’t restrain yourself and ate something “forbidden.” Don't stop in the middle. Continue, gritting your teeth.

Before you go on a diet, you need to understand whether this diet is right for you. There are people who cannot imagine their life without protein foods. These people should not go on a buckwheat diet, for example.

Physical activity should be present along with diet. Without exercise you can't go anywhere. There is no time to go to the gym - you can do exercises at home. If you don’t like to do exercises, walk in the fresh air.

Take measurements and weigh yourself periodically. Don't be discouraged if, after actively losing weight, you hit a downtime phase. This is a temporary phenomenon, you just need to wait it out and not break down.

How to consolidate the result

If, after finishing the diet, a person returns to his usual lifestyle (eating pizza, French fries and physical inactivity), then the kilograms will return again. To avoid this, you need to completely change your eating habits, give up unhealthy, high-calorie foods, and continue to exercise.

In no case should you, after finishing the diet, attack everything that was prohibited during the diet.

If today a person overate or ate something that was not worth it, then tomorrow it is necessary to spend a fasting day.

Reviews from those who have lost weight

Maria, 20 years old: “During the winter holidays I gained extra pounds. I didn’t want to starve myself, so I reduced the caloric content of my diet to 1500 kcal and signed up for a fitness room. I lost 9 kg in a month.”

Svetlana, 35 years old: “I didn’t like diets. Well, I can’t sit on them! But I read about the protein diet and decided to try it. I wanted to lose 5 kg. I got rid of these 5 kg, and at the same time completely switched to a healthy lifestyle, eliminating fried foods, smoked foods, and flour products.”

Katerina, 41 years old: “I didn’t go to the gym. I downloaded programs onto my phone and did the exercises every day. This period coincided with fasting, so I removed food of animal origin and flour from my diet. Replaced it with vegetables, dried fruits and fruits. I’ve never felt better or looked so good.”

Dry fasting

Dry fasting involves absolute abstinence from water and food intake. This type of weight loss requires following the recommendations listed below:

• before you start losing weight, you should consult your doctor;
• the day before starting the diet, exclude coffee and strong tea;
• in the process of losing weight, proteins and fats of animal origin are contraindicated;
• A complete cessation of smoking and alcohol consumption is recommended.

Such a strict diet should be followed no more than once a month. The exit from fasting should be smooth and gradual. In three days of the diet you can lose from three to six kilograms.