The goals that weight loss sets itself are very diverse, as are the ways to achieve them. Someone prefers a gentle weight loss regime, in which the body does not experience severe stress, and its owner - a constant feeling of hunger. For others, it's easier to limit yourself to literally everything for a month, but lose a dozen kilograms during that time. Does it make sense to hurry like this, and how will the body feel if you lose 10 kg in a month? Are there any safe ways to achieve this result?
Many or a few?
In fact, losing 10 kilograms without harm to health is only real for those whose initial body weight is well above the norm and the body mass index is above 30. This means that if you are over 170 cm tall, your body weight is more than 100 kilograms. And after shedding 10 kg, he only loses 10% of his weight, which doctors consider to be the maximum allowable rate of weight loss.
Most people who want to lose a lot quickly and a lot, however, have a significantly lower body mass index - from 25 to 28. With a BMI of 25 (this is the upper limit of the norm! ), The weight corresponds to a height of 170 cmabout 72 kg. And if you lose 10 kg in a month, then 14% of the mass will be lost, and this can already have very unpleasant consequences for health.
Therefore, before you set yourself such a task, think about what is more important to you: to find harmony as soon as possible at any cost or to go a little more calmly, but without harming your own body, towards the desired goal!
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 over 10 kg in 2 months, rather than all in one. However, if you still want to resort to extreme methods or your weight is significantly above the norm, at least try to follow the general rules that will help minimize the possible negative consequences of rapid weight loss:
- Drink plenty of water - at least 1. 5 liters a day. This relieves the kidneys and the cardiovascular system, toxins and toxins can be removed quickly and beautiful skin is preserved.
- Discard all semi-finished food and canned food. 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 menu. If you like it really sweet, you can enjoy honey or dried fruit in small quantities.
- Choose low-fat dairy products. This gives the body enough calcium to maintain the strength of bones and teeth, but it reduces the daily intake of fat.
- Eat dietary meats: chicken breast, veal, lean beef, rabbit. In addition, it is better to steam it or boil it, in extreme cases, fry it on the grill, but not in a pan with added oil.
- Eat seafood. They are very useful as they contain a large amount of minerals and trace elements that help keep metabolism at a high level.
- Cut out alcohol. In addition to retaining water in the body, its decay products poison the body, overload the liver and kidneys, and destroy the brain. Regular beer consumption by men leads to female obesity due to the high content of phytoestrogens in the drink.
- Eat fractionated. This enables the body to efficiently digest food, smoothly consume the calories ingested and not put any fat in reserve.
- Carbohydrates - in the morning. The carbohydrates that you can't 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!
- Beware of nuts. Nuts, seeds, and dried fruits are the perfect snack for any diet. It helps to quickly relieve hunger and provides the body with valuable nutrients. But don't forget about the calories. The daily rate is no more than a handful of such a mix!
- Juices and soda. All carbonated drinks irritate the lining of the stomach and can cause inflammation. In packaged juices and drinks such as "Coca-Cola" the sugar content can be up to 5 teaspoons per glass. You need to 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 fulfill three useful functions: they eliminate hunger for a long time, stimulate intestinal motility, absorb and remove toxins. Their main source is fresh vegetables and fruits, bran, sprouted seeds, and whole grain breads.
Already following these rules, you can easily lose 10 kilograms in just two months, and if you supplement this regular exercise, then it will be even faster.
Important! Ideally, such principles of food organization should become the norm for everyone, in which case the weight will drop slightly in two to three months, then stabilize and maintain approximately the same level.
TOP 10 diets
For those who keep thinking: "I want to lose 10 kg faster! " Nutritionists do not like extreme methods too much, as most of them slow down the metabolism and disrupt the vitamin and mineral balance in the body.
Below are the TOP 10 most popular diets, the reviews of which are not the worst among those who have lost weight:
- Quark.Half a kilogram of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed within a week. Gradually add 1-2 fruits per day, 10-150 grams of whole grain bread.
- 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.
- 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 garnish.
- 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.
- Apple.In fact, you cannot stay on a mono diet for more than 7 days, during which it takes an average of one kilogram of body weight. The entire diet consists of 1. 5 kilograms of green apples and water.
- Grain.Diet with cereals, boiled in water, without the addition of salt and oil. You can eat a vegetable salad with lemon dressing 2 times a day. It is very difficult to sit on it for a whole month.
- Juice.Assumes that only freshly squeezed fruit and vegetable juices are present in the diet. If you don't sit on it for more than a week, it will help you lose 5 to 10 kilograms. However, with prolonged use, tooth enamel is destroyed, stomach pain occurs, and constipation begins.
- Fruit.Only unsweetened fruits remain in the diet, which can be consumed up to 2 kg per day. Switching to low-fat dairy products is allowed (at different meals).
- Chocolate.A very tough version of the mono diet that allows you to eat 100 grams of dark dark chocolate and drink green tea in unlimited amounts per day. Diet abuse can lead to various diseases.
- Coffee shop.A cup of coffee is drunk before each meal (4-5 times a day). This allows you to eat less and speed up your metabolism. At the same time, however, it overloads the heart and increases blood pressure.
As you can see, all effective diets that will allow you to get rid of up to 10 kilograms in a month are not balanced.
Reviews of people who have tried to cope with obesity in such a way confirm that general well-being significantly deteriorates after the first week. So is it worth it to persevere or is it better to choose a healthier method that is easier on the body?
Limitations and contraindications
The use of an unbalanced diet and losing weight too quickly are categorically contraindicated:
- during pregnancy and lactation;
- with chronic diseases of the 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 for any reason immunity is severely impaired;
- with intense physical activity and / or weight training.
In these cases, an unbalanced diet and insufficient caloric intake can lead to catastrophic consequences and even death.
Doctors have found that those who often follow a low-calorie diet or starve to death gradually develop anorexia, a serious mental illness that interferes with normal diet. Its insidiousness is that it is very difficult for a lay person to recognize the first symptoms. And if the disease manifests itself with full force, then only an experienced psychiatrist can get rid of it. Accommodation in a specialist clinic is often required.
Sports exercise
From a starting weight of 100 kilograms, you can lose 10 kg per month without physical exertion by simply reducing your food intake by 20%. But the result obtained in this way is unlikely to agree with you. A rapidly decreasing figure without a layer of fat becomes blurred and loses its clear contours. The person becomes completely shapeless, the skin sags, and the muscles in their folds are difficult to see.
Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase the calorie deficit that is now created not only by reducing the usual diet, but also by exercising regularly. The disappearing layer of fat is gradually replaced by the muscle carcass and the skin remains firm and beautiful.
In the initial phase, a daily hour of walking with moderate brisk steps or half an hour of aerobic training is sufficient. Gradually, the load must be increased, as the body quickly adapts to it.
You can't move on to weight training until most of the fat has been eliminated. Otherwise, you can get the opposite result: build muscles under the layer of fat and get even bigger.
Reviews on weight loss
The ratings of the majority of people who lose weight confirm the opinion of experts. Those who, thanks to extreme methods, quickly lost the estimated 10 kilograms, could not keep the result obtained in 90% of the cases.
Body fat was already available after 1-2 months, and with some - with a significant "weight gain".
Those who used reasonable recommendations on how to lose 10 kilograms in a month, combining proper diet with moderate physical activity, got this figure a little later, but with less effort, and most of them were able to maintain the new weight.
A few weeks of difference is not worth risking your own health. So, take weight loss seriously and don't hesitate to ask experts for advice.