The goals that weight loss sets itself are very different, as are the ways to achieve them. Someone prefers a regular weight loss regimen, in which the body does not experience severe stress, and its owner - a constant feeling of hunger. For others, it is easier to limit yourself to literally everything for a month, but lose a dozen kilograms during this time. Does it make sense to rush like this, and how will the body feel if you lose 10 kg in a month? Are there safe ways to accomplish this?
Many or few?
Indeed, losing 10 kilograms without harm to health is real only for those whose initial body weight is significantly above the norm and body mass index is above 30. This means that with a person's height above 170 cm, his body weight is more than 100 kilograms. And, after getting rid of 10 kg, he will lose only 10% of his weight, which doctors consider the maximum allowable rate of weight loss.
However, most of those who want to lose fast and a lot have a significantly lower BMI - from 25 to 28. With a BMI of 25 (which is the upper limit of the norm! ), The weight with a ' height of 170 cm corresponds to approximately 72 kg. And if you lose 10 kg in a month, then 14% of the mass will be lost and this can already have quite unpleasant consequences for health.
Therefore, before giving yourself such a task, think about what is most important to you: at any cost as soon as possible to find harmony or move towards the set goal with a little more calm, but without damaging the your own body!
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 return, 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 best to lose weight over 10 kg in 2 months, and not in one. But if you still want to resort to extreme methods or your weight is significantly higher than the norm, then at least try to follow the general rules that help minimize the possible negative consequences of rapid weight loss:
- Drink plenty of water - at least 1. 5 liters per day. This will reduce the load on the kidneys and cardiovascular system, allow you to quickly remove toxins and toxins and maintain beautiful skin.
- Discard all semi-finished and canned foods. They contain a lot of chemical additives that do not contribute to rapid weight loss and poison the body.
- Eliminate sugar, baked goods, and candy from your diet. If you really want something sweet, you can enjoy honey or dried fruit in small quantities.
- Choose low-fat dairy products. This will allow the body to get enough calcium to maintain bone and tooth strength, but will reduce the daily fat intake.
- 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 the addition of oil.
- Eat seafood. They are very useful as they contain a huge amount of minerals and trace elements that help keep the metabolism at a high level.
- Eliminate alcohol. In addition to the fact that it retains water in the body, its decay products poison the body, overload the liver and kidneys, and destroy the brain. Regular consumption of beer by men leads to female obesity due to the high content of phytoestrogens in the drink.
- Eating fractionally. This will allow the body to digest food efficiently, smoothly spend the calories received and not put fat in reserve.
- Carbohydrates - in the morning. Those carbs that you don't have time to consume in one day will settle on your hips in the form of fat deposits overnight. If you want to lose 10 kg in a month, a carbohydrate dinner is not for you!
- Be careful with the nuts. Nuts, seeds and dried fruit are the perfect snack for anyone on any diet. It helps relieve hunger quickly and provides the body with valuable nutrients. But don't forget the calories. The daily rate is nothing more than a handful of such a blend!
- Juices and soda. Any carbonated drinks irritate the stomach lining and can cause inflammation. In packaged juices and beverages such as "Coca-Cola" the sugar content can be up to 5 teaspoons per glass. They must be excluded from the diet. 1-2 glasses of fresh juice remain on the menu per day.
- You get a lot of fiber. Coarse vegetable fibers simultaneously perform three useful functions: they eliminate hunger for a long time, stimulate intestinal motility, absorb and remove toxins. Their main source is fresh fruits and vegetables, bran, sprouted seeds, and wholemeal bread.
On these rules alone, you can easily lose 10 kilograms in just two months, and if you add to this regular exercise, even faster.
Important! Ideally, such principles of food organization should become the norm for everyone, in this case the weight will decrease slightly in two to three months, then stabilize and be kept at approximately the same level.
TOP 10 diets
For those who do not leave the thought: "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 balance of vitamins and minerals in the body.
Below is the TOP 10 of popular diets, reviews of which are not the worst among those who have lost weight:
- Curd.Within a week, half a kilo of cottage cheese (up to 9% fat) and half a liter of low-fat kefir are consumed per day. Gradually add 1-2 fruits per day, 10-150 grams of wholemeal 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 boiled eggs, a slice of black bread, tea. For lunch - lean meat soup 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.Indeed, a mono diet, you can keep it for no more than 7 days, during which it takes an average of one kilogram of body weight. The whole diet is 1. 5 kilograms of green apples and water.
- Cereal.Diet on cereals, boiled in water, without adding salt and oil. 2 times a day, you can eat a vegetable salad with lemon sauce. It is very difficult to sit on it for a whole month.
- Juice.It assumes the presence in the diet only of freshly squeezed fruit and vegetable juices. If you sit for no more than a week, it helps you lose 5 to 10 kilograms. But with prolonged use, tooth enamel is destroyed, stomach pains appear, and constipation begins.
- Fruit.Only unsweetened fruits remain in the diet, which can be consumed up to 2 kg per day. Alternation with low-fat dairy products is allowed (at different meals).
- Chocolate.A very hard version of the monodiet, which allows you to eat 100 grams of dark chocolate and drink green tea in unlimited quantities per day. Abuse of diet can lead to various diseases.
- Coffee bar.You drink a cup of coffee before each meal (4-5 times a day). This allows you to eat less and speeds up your metabolism. But at the same time it overloads the heart and increases blood pressure.
As you can see, all effective diets that allow you to get rid of up to 10 kilograms in one month are not balanced.
Reviews of those who have tried to cope with excess weight in these ways confirm that general well-being after the first week is noticeably deteriorating. So is it worth putting up with or is it better to choose a healthier method that spares the body?
Limitations and Contraindications
The use of any unbalanced diets and too rapid weight loss are categorically contraindicated:
- during pregnancy and lactation;
- in the presence of any chronic diseases of the internal organs;
- acute liver or kidney failure;
- problems with the nervous and cardiovascular systems;
- oncological and autoimmune diseases;
- having recently suffered serious injuries and surgery;
- with active inflammatory processes in the body;
- if immunity is severely reduced for any reason;
- with intense physical activity and / or strength training.
An unbalanced diet and insufficient caloric intake in these cases can lead to catastrophic consequences, even death.
Doctors have found that those who often follow low-calorie diets or starve gradually develop anorexia, a serious mental illness that interferes with normal nutrition. Its pitfall is that it is very difficult for a layman to see the first symptoms. And when the disease manifests itself in full force, only an experienced psychiatrist can get rid of it. Placement in a special clinic is often required.
Phisical exercises
With a starting weight of 100 kilograms or more, you can lose 10 kg per month without physical effort, simply by reducing the diet consumed by 20%. But the result obtained in this way is unlikely to be suitable for you. A figure that quickly loses weight, left without a layer of fat, blurs and loses its clear contours. The person becomes completely shapeless, the skin sags and the muscles are difficult to see in the folds of him.
Active physical activity allows you to maintain muscle tone, maintain a high metabolic rate and increase the calorie deficit, which now occurs not only due to the reduction of the usual diet, but also from regular training. The disappearing layer of fat is gradually replaced by the muscle carcass and the skin remains taut and beautiful.
At the initial level, an hour of moderate brisk walking or half an hour of aerobic training is sufficient. Gradually, the load must be increased, as the body quickly adapts to it.
You can only switch to strength training when most of the fat has already been eliminated. Otherwise, you can achieve the opposite result - build muscle under the fat layer and get even bigger.
Reviews of losing weight
Reviews of most of those who lose weight confirm the opinion of experts. Those who quickly lost the precious 10 kilograms, thanks to extreme methods, in 90% of cases could not keep the result achieved.
Already after 1-2 months, the body fat was back in place and, in some, with a significant "weight gain".
Those who used reasonable advice on how to lose 10 kilograms in a month and combined proper nutrition with moderate physical activity came to 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 health. Therefore, take weight loss seriously and don't hesitate to seek expert advice.