How to lose 10 kg in a month: proper diet and weight loss tips

According to nutritionists, it is quite possible to lose weight without exhausting fasting. It is important to pull yourself together, follow clear instructions, and thanks to a properly selected diet, 10 kg of weight will disappear in a month. Most importantly, don't expect the advertised quick-acting tablets and powders to do all the work. Desired weight loss and rejuvenation at the same time is possible if you follow proven diet methods.

What to do before losing 10 kg

Before starting a diet to lose weight, you need to find out the reasons for your excess weight. Excess fat deposits can be caused by an inactive lifestyle, nervous experiences and bad habits. The body can also change due to diseases of the endocrine system, oncology and other diseases. Therefore, it would be useful to consult a doctor before starting your planned 10 kg weight loss.

If the cause is an illness, no method to burn fat effectively in a month will not help until you are fully healed. It is recommended that women give blood to determine the amount of hormones before starting a diet.

A balanced diet to lose 10 kg

It is important to eat a varied diet to maintain a balance of dietary fats in the body. When preparing the menu, it is necessary to take into account that the daily ration should contain trace elements, vitamins and fiber. Then with the diet, you will not only lose minus 10 kg, but you will lose weight more easily and your health will improve significantly.

Foods that can be consumed without restriction

There is such a food that you can eat in any amount without the risk of gaining extra kilograms (k - calories, b - proteins, g - fats, y - carbohydrates):

• lettuce leaves (16 k, b - 1. 5 g, g - 0. 2 g, y - 3. 1 g);
• petiole celery (12 k, b - 0. 9 g, g - 0. 1 g, y - 2. 1 g);
• cucumber (15 k, g - 0. 11 g, b - 0. 65 g, y - 3. 63 g);
• tomatoes (14 k, g - 0 g, b - 0. 6 g, y - 3. 8 g);
• cauliflower (30 k, g - 0. 3 g, b - 2. 5 g, y - 4. 2 g);
• broccoli (34 k, g - 0. 4 g, b - 2. 8 g, y - 4 g);
• green peas (43 k, g - 0. 2 g, b - 3 g, y - 9. 2 g);
• grapefruit (35 k, g - 0. 2 g, b - 0. 7 g, y - 6. 5 g);
• orange (43 k, g - 0. 2 g, b - 0. 9 g, y - 8. 1 g);
• strawberry (41 k, g - 0. 4 g, b - 0. 8 g, y - 7. 5 g);
• blackberry (34 k, g - 0. 5 g, b - 1. 5 g, y - 4. 4 g);
• egg white (48 k, g - 0, 2 g, b - 11, 1 g, y - 1 g);
• fresh frozen seaweed (24, 9 k, g - 0, 2 g, b - 0, 9 g, y - 3 g).

Moderate meals

Acceptable components of foods that can be eaten in small amounts (half the usual portion) needed by the body during a diet to lose 10 kg of weight:

• milk (64 k, g - 3. 6 g, b - 3. 2 g, y - 4. 8 g);
• kefir (41 k, g - 1. 5 g, b - 3. 6 g, y - 3. 6 g);
• cottage cheese 9% (169 k, g - 9 g, b - 18 g, y - 3 g);
• beans (96 k, g - 2, 2 g, b - 8, 2 g, y - 10, 5 g);
• buckwheat (89 k, g - 0. 9 g, b - 3. 6 g, y - 17. 6 g);
• oatmeal (316 k, f - 6, 2 g, b - 10 g, y - 55, 1 g);
• hard pasta (338 k, w - 1, 3 g, b - 11 g, y - 70, 5 g);
• whole grain bread (69 k, w - 0. 8 g, b - 2. 3 g, y - 12. 8 g);
• not more than 2 tablespoons of unrefined oil. l. per day (898 k, g - 99, 8, b - 0 g, y - 0 g).

It is important!Protein consumption during the diet is necessary, provides a feeling of satiety and is the basis of all important body systems.

Products that should be excluded or limited as much as possible

List of foods that delay weight loss in the diet:

• mayonnaise (610 k, g - 67 g, b - 0. 5 g, y - 1. 2 g);
• butter (876 k, g - 99, 48 g, b - 0, 28 g, y - 0 g);
• pork (1221 k, w - 24, 8 g, b - 17, 7 g, y - 1, 4 g);
• smoked meat (428, 5 k, g - 39, 9 g, b - 17 g, y - 1, 9 g);
• sausage (230 k, g - 21 g, b - 11 g, y - 0. 2 g);
• sugar (399 k, g - 0 g, b - 0 g, y - 99, 8 g);
• banana (89 k, g - 0. 3 g, b - 1. 1 g, y - 20 g);
• grapes (72 k, g - 0. 6 g, b - 0. 6 g, y - 15. 4 g);
• confectionery products;
• sweet drinks (Pepsi, Sprite, etc. );
• alcohol (except red wine, no more than one glass per week);
• semolina (333 k, g - 1 g, b - 10, 3 g, y - 70, 5 g);
• white rice (333 k, g - 1, b - 7 g, y - 74 g).

It is more appropriate to steam the food by boiling it.

TOP 3 diets to lose 10 kg

All monotonous diets and extreme ways to lose weight have their downsides. A modern girl in most cases chooses a reasonable approach to effective weight loss.

1. Japanese

Most Japanese are thin and not overweight. Residents of the country follow a healthy diet. In two weeks of weight loss, following the rules, you can lose up to 10 kg on the diet.

Quick results can be achieved if the menu is based on protein foods and the diet is minimal in calories. After waking up in the morning, you should drink a glass of warm water, which helps to lose weight quickly and improves metabolism. Meals are served 3 times a day, there are no snacks in the diet. Portions should not exceed 400 grams, salt and spices should be avoided. It is recommended to eat no later than 2 hours before going to bed.

During the diet for weight loss, the following drinks are allowed: black coffee and green tea. You need to drink at least 1. 5 liters of clean water per day. The body should get protein from fish, meat, eggs and dairy products. When losing weight in this diet, healthy vegetables and fruits saturate the body with fiber, and vegetable oils with fats.

• Breakfast.Allowed drink (tea or coffee) with a piece of toasted bread.
• Supper.Steamed fish or beef, no more than 200 grams. Salad mix (carrot+cabbage) with added oil. You can replace it with 2 boiled eggs + cooked vegetables, oil and vegetable juice.
• Supper.Fruits (200 g), except those prohibited, or boiled fish fillet + a cup of low-fat kefir.

After the diet is over, the mark on the scale will remain for a long time. Cooking is simple and does not require much time. Before starting to lose 10 kg on the Japanese diet, you should consult your doctor.

2. Hollywood

The weight loss plan lasts for 3 weeks and is considered effective and popular not only among celebrities but also among ordinary girls. The main idea of the diet is a hearty breakfast and a light diet in the afternoon. A balanced diet was developed by nutritionists who advise Hollywood stars to lose weight.

• Breakfast.Black coffee without additives. Soft-boiled eggs - 2 pcs. or 150 grams of lean boiled beef. Sometimes you can eat 180 grams of cottage cheese + 1 egg or 200 grams of shrimp + 1 orange.
• Supper.Cooked vegetables + non-starchy fruit salad or vegetable soup (without potatoes) + fruit salad.
• Supper.A grapefruit or a cucumber.

If there are individual contraindications, you can replace coffee with green tea.

3. Chemical

The diet method for weight loss, as the name suggests, consists of eating organic and healthy foods rather than eating chemicals. With this diet, you can lose up to 30 kg in just one month. The diet program was developed by Osama Hamdiy, a professor at Harvard Medical School. Daily portions are designed even for overweight people suffering from diseases of the endocrine system. With the exception of individual contraindications, it is suitable for anyone who wants to lose weight and be healthier.

The diet involves completely avoiding alcohol and fats and limiting salt. Food is prepared by boiling or cooking. It is not allowed to replace products with analogues in order not to violate the structured fitness menu and effectively lose weight.

During the day, you can eat as much as you want until you are completely satisfied (but not overeat). An effective diet method for weight loss consists of eating three meals a day. The amount of salt should not exceed 5 grams per day. It is recommended to drink at least 2 liters of clean water per day.

List of products for a one-week chemical diet:

• eggs - 20 pieces;
• grapefruit and orange - 5 each;
• beef and chicken - 500 grams each;
• lean fish (fillet) - 1 kg;
• except for prohibited fruits - 1 kg;
• low-fat cottage cheese - 200 g;
• vegetables (cucumber, tomato, zucchini, pepper, carrot) - 3 pcs.

Drinks during the diet: green tea in the morning, a cup of coffee without sugar and milk.

You need to eat 2-3 eggs, 150 grams of fish, meat and the same amount of vegetable salad per day. You need to eat 1 citrus fruit for lunch every day.

It is prohibited to use during weight loss:

• mutton;
• potato;
• animal and vegetable oils;
• grapes;
• starchy fruits (mango, fig, banana).

Exiting the diet should be gradual, you should not eat sweets and flour products to maintain the weight gained.

Tips for losing weight

When you lose 10 kg of weight quickly, it is recommended to follow a diet, try to eat at the recommended time, but not later than 2 hours before going to bed. It is better for dieters to snack on lettuce, arugula or spinach when they feel very hungry.

Sports play a significant role in the fight against excess weight. Swimming, fitness, aerobics, cycling and running are healthy and productive ways to lose weight.

Restless and short sleep, less than 8 hours a day, strengthens the feeling of hunger during a diet and reduces the amount of the hormone responsible for the feeling of satiety in the blood. If you do not get enough sleep, disturbances during active weight loss and general nervous tension are possible.

Drinking pure water regularly is one of the keys to losing 10 kg in a month. Water prevents the absorption of large amounts of calories, reduces the feeling of hunger and helps to lose weight quickly. Doctors recommend drinking at least 1. 5 liters of water a day.

Sometimes during a diet, a false feeling of hunger occurs at least once a month, it can be distinguished from the real one by a number of signs:

• You want a certain product, whereas in a real famine you want to eat everything.
• Abdominal pain and dizziness.
• It's been less than 3 hours since your last meal.

False hunger manifests itself as a result of irritation of the nervous system in the diet, lack of water in the body or lack of sleep.

It is important!At the beginning of 10 kg weight loss, there may be nausea, weakness, changes in stool. As a result of increased weight loss, toxins can enter the blood during a diet. When choosing an enterosorbent to quickly remove toxins from the body during weight loss, it is better to consult a doctor.

How to speed up metabolism

Metabolism provides important chemical processes in the body: regeneration of tissues, respiration, elimination of toxins, etc. Metabolism affects weight loss. The faster the calories are distributed in the body, the less they are stored.

To lose weight, you need to activate your metabolism: in addition to following a diet, you should walk more in the fresh air, avoid stress, and eat more fresh vegetables. Foods containing selenium and iron - legumes, walnuts, garlic, tuna, apples, spinach, broccoli - will help speed up metabolism in the diet.

How to calculate your normal weight

One of the popular calculation methods is BMI (body mass index). It is calculated by a simple formula: x = weight (kg) / height (sq. m). After getting the index value, you need to check its interpretation:

• weight deficiency in x< 18. 5;
• normal body weight in x is between 18. 5 and 24. 9;
• weight increased from 25 to 29. 9 in x;
• 30 to 34. I degree obesity with x to 9;
• II degree obesity with x from 35 to 39, 9;
• x >III grade obesity in 40.

There is a high risk of diseases associated with various degrees of obesity. Before losing body weight using the 10 kg diet, you should consult a doctor to choose a weight loss method.

How to eat properly before diet and exercise

Food should be taken 2-3 hours before starting exercise. Carbohydrates are a source of energy, but it is recommended to consume them in a complex form (legumes, wild rice, buckwheat) so that the blood sugar level does not change suddenly when losing weight.

For people struggling with excess weight, it is important to consume more calories than they consume, then 10 kg will easily go away in a month. When losing weight, you can eat vegetable/fruit salads, light cereals and whole grain bread before exercise. If you cannot eat a full meal within 2 hours, you should not exercise on an empty stomach. It is better to drink low-fat kefir or eat fruit 20-30 minutes before. before training.

Physical activity and how to exercise properly

A mandatory addition to your diet to lose weight is fitness. To get the maximum weight loss effect, you should replace strength training with cardio training (no more than an hour of moderate intensity). Strength training helps to strengthen muscles and improve metabolism. When performed regularly, cardio helps burn fat deposits (first intramuscular, then subcutaneous), which is especially important when losing weight.

You should exercise at least 3 times a week. Excess weight is burned the fastest in a month with long-term training with moderate load.

Why can't you lose 10 kg in 7 days?

It is impossible and sometimes even dangerous to get rid of all excess fat in a week. There are nutritionists who offer "super diets", after which you can lose 10 kg in 7 days. As a rule, this type of weight loss method consists of fasting during the diet and intense exercises. In such a stressful mode, the body primarily loses water: if excess weight disappears quickly, then at the cost of great losses for the general condition of a person.

In addition, in fasting-based diets, a decrease in metabolism occurs after the initial rapid consumption of body fat. When losing weight, the body does not want to lose weight, it does everything to survive - the level of hormones changes, the activity of the nervous system decreases. And after a week of such a diet, the weight is returned and increases rapidly. You can painlessly lose the same 10 kilograms in a month and not lose your health.

An example of a weekly diet menu

With a properly designed diet, excess water (edema) goes away and metabolism increases. Weight loss occurs as smoothly and stress-free as possible, taking into account moderate physical activity. Menu (average 800 calories per day):

• Monday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetables 200 g, tea. Dinner: eggs, vegetables 300 g, kefir 250 ml.
• Tuesday.Breakfast: cereal cooked in milk 150 g Lunch: low-fat soup 250 ml, coffee without sugar. Dinner: boiled meat 150 g, vegetables 300 g, kefir 250 ml.
• Wednesday.Breakfast: vegetable salad 150 g Lunch: chicken fillet 150 g, vegetable stew 200 g. Dinner: boiled/baked fish with vegetables 150 g.
• Thursday.Breakfast: cottage cheese 100 g Lunch: 2 eggs, vegetable salad 250 g Dinner: boiled meat 150 g, cooked vegetables 200 g.
• fridayBreakfast: 100 g of cottage cheese + sour cream (low-fat) 2 tbsp. Lunch: green borsch 200 ml. Dinner: cottage cheese 150 g, kefir 250 ml.
• Saturday.Breakfast: cereal with milk 150 g Lunch: low-fat soup 200 ml, 3 sandwiches made of whole grain bread, tomatoes, cottage cheese and greens. Dinner: turkey and buckwheat dumplings 200 g, kefir 250 ml.
• Resurrection.Breakfast: omelet with greens, tomatoes and cheese 200 g Lunch: chicken fillet 150 g, vegetable stew 250 g, coffee without sugar. Dinner: cooked meat 150 g, vegetables 200 g, milk 250 ml.

You can snack on a diet between meals with lettuce leaves, dry fruits, nuts and seeds. For dessert, it is recommended to eat berries and fruits every day. Such rules help to lose weight quickly.

The best diet recipes

Low-calorie foods benefit the body and keep you full while losing weight. To diversify your diet, you can engage in culinary creativity at least once a week. You can lose 10 kg and enjoy new recipes in the diet.

Fish cutlets (91 kcal)

Ingredients:

• lean fish (fillet) - 400 grams;
• onion - 1 piece;
• parsley - a small bunch;
• soy sauce - 2 tbsp. l. ;
• salt - a pinch.

Step by step preparation:

• Grind the fillet in a meat grinder, combine with finely chopped onion and parsley.
• Add soy sauce to the minced meat, add salt and mix the ingredients well.
• Form meatballs from the minced meat with wet hands and place on a greased baking sheet with a non-stick coating.
• Bake in the oven at 180 degrees for 15 minutes.

You can serve fish cutlets with buckwheat, vegetables or pasta. Portions are determined depending on the type of weight loss diet.

Pumpkin soup puree (15 kcal)

The first dish with a bright taste of pumpkin and spices is easy to prepare and helps in long-awaited weight loss.

Ingredients:

• chicken broth / water - 1 liter;
• pumpkin - 500 grams;
• carrot - 1 medium;
• onion - 1 piece;
• garlic - 2 cloves;
• a mixture of salt, dry basil and pepper - to taste;
• crackers and seeds - for serving.

Step by step preparation:

• Finely chop the carrot, garlic and onion, lightly fry in an oiled pan.
• Add the peeled and chopped pumpkin to the vegetables and fry for about 5 minutes.
• Put half-cooked vegetables in a saucepan, pour 500 ml of broth and cook until ready (15-20 minutes).
• Add the spices and salt to the pan and blend with an immersion blender until smooth. Thin with the remaining stock to desired thickness.

Serve the soup hot with crackers and seeds.

Vitamin salad (32 kcal)

Ingredients:

• cabbage - 300 grams;
• apple - 1 piece;
• garlic - cloves;
• a bunch of your favorite greens, beets and carrots - 100 g each;
• unrefined oil - 1 tbsp. l. ;
• lemon juice - 1 tbsp. l. ;
• salt and pepper - to taste.

Step by step preparation:

• Cut the cabbage into strips, grate the carrots and beets on a Korean carrot grater.
• Transfer the prepared base to a salad bowl, add salt and mash with your hands to make it juicy.
• Add chopped greens, garlic, vegetable oil, lemon juice, grated apple, pepper to a common bowl and mix.

This salad can be prepared without salt and pepper, which is preferable during a diet.

Diets are contraindicated for whom and how to lose weight without dieting

Any dietary restrictions not prescribed by a doctor during pregnancy and lactation are prohibited. A doctor may recommend fasting days for edema or other diseases associated with excess weight.

Strict measures to lose weight against the background of menopause in women can also harm health. With significant fluctuations in hormones, methods aimed at losing weight disrupt the estrogen balance, cause pressure increases and depress the nervous system.

In case of diseases of internal organs or metabolic disorders, dietary restriction is contraindicated, except for therapeutic diets approved by a doctor.

Losing the required 10 kg of weight in a month as a result of the diet, according to the reviews of people who have lost weight, is quite acceptable. You should try to eat healthy foods and follow a drinking regime. Also, don't neglect exercise and make sure you get enough sleep. It's important not to lose these diet gains when you get back to your normal weight. If you continue to eat properly, the result of losing 10 kg will be consolidated and the excess weight will not return again.