The question of how to lose 10 kg in a month concerns many people. Weight loss is a serious step on the way to health and beauty. The current situation in the world has developed in such a way that the percentage of people suffering from obesity is rapidly growing. According to the World Health Organization, about 30% of the population suffers from excessive weight.
It is necessary to solve this problem. According to the Ministry of Health, obesity is the primary cause of many diseases, including diabetes, troubles with blood pressure, cholesterol, and the cardiovascular system. You can find a huge number of different diets on the Internet attracting headlines. They all promise rapid weight loss, getting rid of 5, 7, 10 extra pounds in a short period. But how effective are they? Is it possible to lose 10 pounds in a week? How to remove fat deposits in problem areas of the body? How can you do all this without harming your health? What is needed for this? Let’s discuss this in more detail in this article.
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How to lose lose10 kg in a month without harming our health?
One of the major factors for weight loss is a caloric deficit. Every day a person gets energy from food. Part of the energy goes to meet the natural needs of an organism, to ensure its vitality. Everything that the body does not use goes into reserve. Calorie intake per day is individual for each person. It considers age, height, weight, and level of physical activity.
If the body has an energy deficit because of the normalization of nutrition and physical activity, it uses the reserve accumulation, deposits in the problem areas to meet the body’s needs. With a properly organized diet, the fat layer will be burned instead of the muscle mass.
Another important factor is a change in eating habits. Often people “eat owing to stress”, and get rid of negative emotions eating favorite dishes and desserts: if they are nervous, angry, then they calm themselves down with chocolate, a hard day’s work – a hearty dinner without restrictions, with no limitations.
It is necessary to work in two directions. Many people try to solve the only problem, without paying attention to another. It is crucial to create your specific regime, which will become an integral part of their lives and become part of them for a lifetime. Otherwise, an eating disorder will reduce the results to zero, and the lost kilograms will return. So, dealing only with obesity or only with emotionality, we will never achieve the desired result. A comprehensive approach is essential.
It is easy to calculate the amount of weight loss that is realistically possible. It is necessary to arrange a deficit of 7000 kcal to burn one kilogram of fat. For this purpose, it is enough to reduce your daily food intake by 15-20%. You can achieve additional calorie burning through physical activity and regular workout sessions.
To lose 2-3 kilograms in a month without harming your health, you need to reduce your calorie intake and start working out several times a week. Such an approach is considered to be optimal and does not cause stress to the body. You should consult a nutritionist for a detailed nutrition plan. He will compose the most suitable diet, include your favorite foods, consider your characteristics and preferences, and tell you how to lose weight correctly.
Myths, deception, and lies must be ignored. You can find a vast amount of information on the Internet about different diets, nutrition systems. There are special forums for like-minded people, where they recommend various “effective” ways to each other. As a result, a vast number of myths have arisen. These include:
1.The most common myth is that meals should be regular, fractional, up to five times a day. If the fifth meal is at nighttime, you should not skip it. It should not be a snack, but a proper, balanced meal.
2.Equipment for the abs helps to lose weight in other problem areas. These types of equipment do all the work for a person. Calorie burning does not occur. As a result – there is no calorie deficit. We can use them in the complex to improve the condition of the skin.
3.There are special diet foods that allow you to lose weight. In most cases, the advertising of such foods is a marketing ploy, misleading dieters.
4.Fat can turn into muscle. Muscle and fat mass have different chemical structures and cannot change from one form to another.
5.It is possible to lose weight locally, to get rid of fat in specific problem areas. When losing weight, there is a general weight loss that affects all areas of the body.
Is it possible to lose 5,7, or 10kg in one month?
The excess weight does not accumulate in a single day. Burning one kilogram of fat requires a deficit of 7,000 calories, and vice versa, gaining requires a surplus. Therefore, you should not declare critically “I want to lose 10 kg in a week”, “I want to lose 20 kg in a month”. It is better to have patience and set an actual goal.
Losing 5 kilograms of weight in a month is quite possible. It is enough to reduce the caloric content of food by 15-20%. The menu should be balanced, satisfying the body’s need for proteins, fats, carbohydrates, as well as vitamins and minerals.
How to lose 7 kilograms in a week? You need to add high-intensity workouts to dietary restrictions. They should be 3-4 times a week, combining cardio and strength parts. But not everyone can afford it. Long walks, jogging, home training with your weight without additional equipment will help you.
It is also possible to lose 10 kg in a month. But it all depends on the initial amount of excess weight. You will need to make a lot of effort, change your diet, and add physical activity. It is also recommended to add cosmetic procedures, massage, wrapping.
How much do we need to eat to lose 10kg in a month?
How can I lose 10 kg quickly? There are many techniques on how to lose 10 kg in a month. Some of them are effective, allowing you to lose hateful pounds in the shortest possible time. Others are loyal, promising gradual weight loss. Approaches differ from each other according to the following criteria:
-by duration: a weekly diet, a monthly diet, several months’ diet;
-by the severity of restrictions. There are mono-diets, allowing the consumption of one or two products or complete, balanced ones. The latter ones practically do not limit the thinners, which are based on calorie counting;
-based on the foods: there are balanced diets, high-protein or carbohydrate diets;
-complex method, which includes dealing with proper nutrition and correction of eating behaviors.
It is important to find your diet, which will be comfortable to do without bringing discomfort. But you should understand that rapid weight loss can be unsafe, with certain contraindications. If you know how to lose 10 kg in a month, we advise losing weight only under the supervision of a specialist in weight loss, diagnosis, and weight control.
To lose weight quickly in a short time is possible. But what consequences will there be? That is why it is important to find a health specialist who will supervise each stage of weight loss and monitor your health status.
Menu for losing weight by 10kg per month
There are menus to help you with how to lose 10 kg in a month. A proper diet is the first step towards a healthy, beautiful body. Your daily ration should be balanced and provide your body with vitamins, minerals, and nutrients.
The menu for one week depends on the daily amount of calories, the ratio of proteins, fats, and carbohydrates. You can calculate the values through an online calculator or by yourself using the following formulas:
1.Calculate the basic metabolic rate – the number of calories needed to maintain vitality:
For men: 10 * weight (kg) + 6.25 * height (cm) – 5 * age (g) + 5
For women: 10 * weight (kg) + 6.25 * height (cm) – 5 * age (g) – 161
2.Multiply this data with the activity coefficient:
1.2, – sedentary lifestyle, exercise;
1,3 – low-activity lifestyle, exercising two or three times a week with medium intensity;
1.5 – moderate lifestyle, exercising up to five times a week, active enough;
1.7 – active lifestyle, daily workouts, active work;
1.9 – daily intensive workouts, active physical work.
3. the resulting figure is the caloric intake required to maintain your current weight. You need to subtract from it 15-20%, and you will get the required standard for weight loss.
4. It is necessary to adhere to the correct ratios of proteins, complex carbohydrates, and fiber for healthy weight loss. We can prepare a menu based on these parameters. Let’s consider an example of a balanced diet for one day.
Breakfast.An omelet of two or three egg whites; porridge cooked in water – 50-70 grams; any fruit; A cup of coffee with low-fat milk.
Lunch. A small piece of baked white fish – 70g; A small portion of vegetable salad with the addition of wine vinegar; A bowl of rice, up to 50gr.
Lunch 2. A soup portion of 250g; Dress the soup with a spoonful of Greek yogurt instead of the sour cream; a portion of vegetable salad; a slice of rye bread – 20-30 grams.
Afternoon snack. Chicken breast in a soy sauce marinade, baked in the oven; side dish with mushrooms – 60g; buckwheat porridge – 50g; apple.
Dinner. Fat-free cottage cheese – 70g; Fruits – 120 gr. Such a menu provides the body with necessary nutrients, vitamins, and minerals, while the caloric content of such a diet is small: 1034 kcal, protein – 82 g, fat – 21 g, carbohydrates – 141 g.
Effective supplements for weight loss
It is up to the weight loss specialist to decide whether or not to take weight loss supplements. We do not recommend it to use them independently, because the wrong choice of drug dosage can lead to health problems and doesn’t help you with your issue of how to lose 10 kg in a month. Dietary supplements, if correctly selected, can significantly speed up the process of weight loss and make it easier. Such drugs have the following benefits:
– activation of metabolism, acceleration of metabolism;
– Improvement of peristalsis (the movement of feces through the intestine);
– cleansing the body of toxins;
– Getting rid of dehydration, normalization of water balance;
– Supply of the body with necessary vitamins, minerals, nutrients;
– Normalization of cholesterol levels and blood glucose;
– stabilization of hormonal background.
Experts recommend taking supplements during intensive physical exertion and rapid weight loss. The following types are popular: vitamins, fish oil, amino acid complex, protein powder.
Diets for weight loss of 10kg per month
There are a lot of diets on the Internet, promising an excellent result in a short period and how to lose 10 kg in a month . In their reviews, you can find reviews of satisfied women: “I lost 5 kg in a week”, “I lost weight in a month and got a dream figure”, “I lost 10 kg in a short time”. Impressed by such opinions, people are ready to deny themselves everything, to adhere to strict dietary restrictions. Experts advise to be careful, to use only proven methods, not to refuse the supervision of a specialist.
It is possible to lose 10 kilograms quickly when thinking about how to lose 10 kg in a month with the help of particular diets. There are three main types:
1.Strict., the caloric content of the diet is 800-1000 kcal. It is not recommended to stick to it for a long time. Such diets are mono-diet, such as kefir, cucumber, and buckwheat.
2.A cleansing diet that encourages the removal of toxins. Such a diet requires a complete rejection of fatty, spicy, salty, smoked food. The diet includes many vegetables, fruits rich in fiber, cereals, and grains.
3.Balanced. This diet will not allow you to solve your problem of how to lose 10 kg in a month, but a balanced diet will not cause any harm to the organism and will improve the performance of all systems and internal organs.
Each diet for a month has its advantages and disadvantages. They are, however, similar to each other:
The benefits of a diet for a month.
-New healthful habits;
-A change of lifestyle, improvement of the body;
-quickly getting rid of extra pounds;
-A wide variety of diets will allow you to choose your own, including your favorite foods;
-Getting an excellent result.
Disadvantages of the diet for one month:
-Unbalanced nutrition can cause a lack of nutrients, vitamins, minerals;
-With rapid weight reduction, the body will have stress, manifested as weakness, apathy, dizziness;
-Difficulties with habituation and adaptation.
When choosing a menu, focus on the individual characteristics of your body. It is necessary to take regular tests, identify existing lack of nutrients, replenish them. Consider that any diet gives only a temporary effect. You can lose weight and keep weight by eating the right foods by changing your eating habits. This approach is the only correct one if you have a question about how to lose 10 kg in a month.
Monitoring the progress of weight loss
You also need to track your results correctly when getting the aim of how to lose 10 kg in a month. Figures on the scales may not always be correct. This is especially true for women whose weight fluctuates within the menstrual cycle.
Proper monitoring includes the following principles:
1. You should weigh yourself on the same day at about the same time. Ideally, in the morning, after visiting the toilet.
2. It is better not to weigh yourself every day. Just in the first month when weight loss is rapid. Weight may fluctuate because of excess fluid. Optimal – once or twice a week.
3. Check not only the weight but also the amount of muscle mass and the fat percentage. You can use a smartwatch or an online calculator for this purpose. But it is better to have a comprehensive examination in a weight-loss clinic.
4. Keep a monitoring diary and record every measurement.
5. The easiest way to track your progress is through your clothes. Your usual clothes will become bigger one day.
6. Another option is to take pictures regularly and make collages with them.
The weight can freeze on a certain level from time to time. It is a normal phenomenon. To cross this boundary, have a fast day or, on the contrary, allow yourself everything you want. The key thing for the body is to switch and move away from the usual routine if you want to get the desire to how to lose 10 kg in a month.
Exit from the diet
It is possible to lose 5 kilograms, 7 kilograms, or 10 kilograms, but the principal thing is that the weight should not come back at the end of the diet. The correct exit is the key to keeping your results. It should be gradual. The following rules may help:
-Gradually add products from the list of banned ones, in small portions;
-Gradually increase the calorie content of the diet by 200-300 kcal each week;
-Have low-intensity workouts that do not overload your body;
-It is necessary to drink the required amount of water;
-Take vitamin complexes and mineral supplements.
Exit from the diet should be gradual and last for two to three weeks. Only then will your body adapt and change over to the new diets.
If you have a task to lose 5, 7, 10 kilograms and do not know how to lose 10 kg in a month, then after leaving the diet you should be ready the lost weight can return. But the goal is not only to reduce weight but also to keep it. And this is possible only with the continuation of a proper diet, compliance with eating habits’ corrections.
What eating habits can help you lose weight?
How will eating habits help with the problem of how to lose 10 kg in a month? The problems of how to lose 5 kilograms in a week, how to lose 7 kilograms, how to lose 10 kg in a month trouble many people. But it is unnecessary to exhaust yourself with diets, intensive workouts. It is enough to change some of your habits:
- Sleep at least 7 hours a day. Lack of sleep interferes with the production of the hunger hormone (ghrelin), and then the signal of satiety reaches the brain with a delay. According to research, it has been found that chronically sleep-deprived people consume 40 percent more calories than necessary.
2. You should have one hour of rest after work.
3. Learn to call emotions by their proper names. You have to live through emotions if you want to solve a problem of how to lose 10 kg in a month.
4. Drink enough water. Pure water helps to eliminate products of fat utilization, improves intestinal function.
5. Do not have a cult of food. There are pleasures not only on your plate in the kitchen, but also everywhere around you, in the world around you – visiting the theater, exhibitions, a favorite activity that will help work with your evening appetite.
6. It is necessary to love and respect yourself and your body.
7. It is necessary to introduce a system of rewards, gifts for each reduced to 3kg. It will motivate further weight loss.
8. This can be some simple physical exercises performed every day. Sometimes even walking for an hour is enough to look good and improve your well-being.
9. Buy nice clothes for yourself. Avoid clothes that should hide your figure. It does not mean that you should wear everything tight. But you have to like your clothes.
10. You must not abuse alcohol.
11. Eat only delicious and good quality food. It is a myth that everything healthy is not tasty. There are many recipes for making delicious and healthy meals.
12. Divide foods into colors. Red foods are foods that lead to overeating. They should not be in your house, because they are party foods. Yellow foods are light desserts, fruits, and milk. These foods can be present. Green foods are vegetables and lean meats.
13.Eat 4-6 times during the day – frequently and in small portions.
14. Bring dessert foods home in portions. One cake or a whole pie makes a huge difference.
15.Dessert should complete the meal. It will allow you to enjoy the taste but eat less.
16. You should not categorically deny yourself any food. The more you say “you can’t,” the more you want, and the more restrictive your appetite appears. You may eat a small bite of what you want.
17. Chew your food thoroughly, “savor” every bite, so you will feel fullness more quickly.
18. Don’t eat in front of a TV screen or a computer monitor. Such food will not be helpful to you.
19. Another pleasant habit for weight loss would be to give up food junk (semi-finished products, fast food, chips, crackers, nuts, etc.).
20. Have sex regularly. We know sex to be the best cure for all problems. And losing weight is no exception.
We recommend following these food rules, even after you lose weight and there is no need to know other ways how to lose 10 kg in a month. Doing so will help you maintain weight after you finish dieting, improve your body health, and strengthen your immune system.
Exercise for weight loss
Physical exercises can help you lose weight, but they will not bring the proper result without proper nutrition. Only one desire is not enough. Try to turn workouts into a part of life. There are general rules adhering to which it will be possible to make the body more athletic:
- It is necessary to work out at least three times a week.
2. Workouts should be long-term. Studies have proven that aerobic exercise lasting over 40 minutes is the best method to lose weight.
3. You should combine aerobic exercises with strong ones. It is necessary to end your workout with a stretching session.
4. It is necessary to monitor your heart rate during a workout. It must not exceed the maximum permissible value.
5. Workout should be functional and focused on all muscle groups.
6. Increasing the load should be gradual.
Now you know how to lose 10 kg in a month. Good luck!
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