How to lose 10 kg per month or faster at home

All men and women dream of a slim, toned figure. Alas, some nature has gifted generously - they can eat sweets and drink them with sweet cocktails even throughout the day and at the same time stay in great shape. Others need to count every calorie and watch their diet carefully to stay lean. Not surprisingly, they want to know how to lose 10 kg quickly at home. Of course, first it is worth to find out if this is real.

How long does it take to lose 10 kg without harm to health

10 kilograms is a round number, so many people who want to get rid of excess weight operate on it. How long does it take to lose ten pounds? Most often, women ask such a question after pregnancy, as well as those who have not monitored their weight for a long time and have recovered fairly, and then decided to start changing their lives.

The girl lost 10 kg in a month and achieved a dream figure

In general, nutritionists believe that it takes six months to lose 10 pounds. One and a half kilograms a month is a very real result. But it is not always possible to spend so much time losing weight. What to do in such a situation? This will be described in detail below.

For reference!If you drink only cold water from the refrigerator, you can throw away the excess 200-300 grams per month.

Is it realistic to lose 10 kg per month

In general, this is quite possible. Getting rid of 2, 5 pounds a week is real. But you will have to go on a very strict diet and at the same time do serious sports. Alas, there are two dangers here.

  • First, with such a heavy load you can undermine your health - it will take many months to get it back, if you can do it at all.
  • Second, even if you manage to lose the coveted 10 kg, there is a high probability that immediately after the end of the diet the weight will return quite quickly and is possible with "increase".

That is why it is necessary to approach such drastic changes in the usual way of life very carefully and consciously.

Is it possible to lose weight faster: 1 day, a week, half a month

According to the principles of good nutrition for weight loss, the diet can be varied.

But when the time is up, many people are ready to take the most drastic measures. Wondering if it's realistic to lose 10 pounds in less time? That is why it is worth considering such options.

Losing ten pounds in one day is simply unrealistic. No loads and tricks will help here.

One week is also simply impossible. You will have to completely give up food and spend 13, 000 calories a day. To do this, you will need to do the following exercises a day:

  • walking - 48 hours,
  • running - 19 hours,
  • ergometer - 21 hours,
  • aerobics - 30 hours.

Of course, such figures are also fantastic.

Finally, two weeks. In general, this is possible. But you will need very strict diets, such as cabbage or water. In addition, they will work only if the person is very fat and 10 kg is not such a big figure for him. That is, it will not be possible to lose, for example, 70 to 60 kg on these diets in a few weeks.

Weight loss plan with 10 kg at home

When figuring out how to lose 10 kg, it is very important to come up with a suitable plan. This is especially important for beginners - it would be good if a more experienced supporter can support and help them. For a start, it is worth giving a few recommendations.

During the week

This option had already been arranged above and had to be discarded as a perfect fantasy. Therefore, without wasting time, you can move on to the next item.

In 2 weeks

The exercise bike is a reliable ally for those who want to lose weight in a short time

This option is already more serious. It is true that you will have to work very hard - you will have to appreciate every hour. And the way to lose weight will be very unpleasant.

  • First, physical activity should be maximal. You will need to spend at least 5-8 hours a day exercising, preferably ergometer and running. Of course, not everyone can handle such loads.
  • Second, calorie consumption should be reduced to 800-900 kcal per day (for comparison, a person usually consumes about 2000 kcal).

In addition, there must be protein here - otherwise the body will begin to break down muscle instead of fat. Eating boiled or stewed chicken is a good choice, which can be replaced with fish and eggs for a change.

Attention!With such intense weight loss, there should be no carbohydrates in the diet. The only exceptions are vegetable salads, such as fresh carrots and cabbage, seasoned with olive oil.

Per month

Ginger boosts metabolism, contributing to rapid weight loss

This is already a relatively acceptable option. But even with it it is not always possible to lose 10 kg at once. And it's even harder to keep the result.

It is best to switch to a protein diet and stick to it 5 days a week, taking a break for two days, for example on weekends. These days you can eat ordinary food by halving the portion of complex carbohydrates and completely abandon the fast.

Of course, beer and any other alcoholic beverages should be excluded from the diet. However, you will also have to give up soda on your diet.

Hard? definitely. But the result will certainly be pleasant.

Note!Ginger and mustard boost your metabolism to help you lose weight faster.

What you need to eat to lose 10 pounds

The most important rule to follow when losing weight is to eat in portions. That is, there must be three meals. It is advisable to reduce the portions compared to the usual ones.

And so that there is no feeling of hunger, which forces you to eat "for future use", you need to insert snacks between main meals.

It is good that on such a diet you can eat a lot. It's easier to list what you can't eat:

  • pastries (pastries, waffles, cakes, pastries, juices, soda);
  • flour (all types - from black bread to fresh rolls);
  • foods rich in carbohydrates (rice, potatoes, corn);
  • sweet fruits (grapes, pineapples, tangerines, bananas);
  • fatty dairy products (cottage cheese, sour cream, sour cream, cheese).

All that is left is quite edible. These are all kinds of plant foods (cabbage, carrots, broccoli, apples, etc. ), low-fat "milk" (milk, cheese, cottage cheese), meat, fish and poultry. Of course, having such products at your disposal, you can cooknew dishes at least every day and do not repeat for a month.

The most effective diets for weight loss by 10 kg per month

Just in case, it is worth talking about the most effective and proven diets. Thanks to them you can easily learn how to lose 10 kg in one month.

  • Diet for the lazy. You can eat as usual, except for alcohol, flour and jam. But portions should be reduced 3-4 times. To quench your hunger, drink 400 ml of warm water 10 minutes before eating.
  • Monodiet with buckwheat. You should eat stewed buckwheat instead of boiled, 5 times a day. You can't salt - just season with a teaspoon of soy sauce. But you should be careful with this diet - you can gain health problems. Athletes can add to their diet boiled chicken breasts - 200 grams per day.
  • Ducan's diet - you will have to eat almost one meat, fish and poultry, and in unlimited quantities. Carbohydrates should be introduced from the second week, and should not be given more than 10% of calories.

Yes, quite a heavy diet. But beauty requires sacrifices!

Diet menu for weight loss with 10 kg per month per day for the first week

Of course, it is much easier to start losing weight if you have a well-defined and balanced diet. In seven days it will look like this:

Breakfast Dinner Dinner
Monday 200 ml of kefir 20 grams of cheese, 2 boiled eggs 200 grams of vegetable salad
Tuesday 200 ml of kefir 1 apple, 1 boiled egg 1 boiled egg
Wednesday Unsweetened tea 150 grams of cottage cheese 200 grams of vegetable salad
Thursday 200 ml of kefir 100 grams of fresh plums, 1 boiled egg 1 boiled egg
Friday Unsweetened tea 200 grams of cabbage or carrot salad 1 boiled egg
Saturday 200 ml of kefir 2 oranges or 2 apples 200 ml of kefir
Sunday 200 ml of kefir 20 grams of cheese, 1 apple or orange 2 boiled eggs

Yes, the diet is quite heavy. But losing 10 kg per month is not an easy task.

How to urgently lose ten pounds without dieting

However, you can get a great figure without dieting.

It is true that in this case you will have to spend not 2 weeks or even a month, but most likely about 3-6 months. There are different ways to do this.

Note!Half a liter of beer has a caloric content of about 215 kcal - half a hearty breakfast.

Fat Burning Workouts

The surest way is to eat fewer calories than you expend. This means that you can not only reduce consumption, but also increase consumption.

Most suitable:

  • light aerobics,
  • walking,
  • run away
  • jumping rope
  • ergometer.

You do not need to exhaust yourself with heavy exercises. Lungs are much better for weight loss, but last several hours. Two or three hours of walking before noon and the same amount of cycling or ergometer in the afternoon is a real stress if you have enough free time.

Adherence to the principles of good nutrition

If you want to lose weight, you will definitely have to give up beer.

You can also just eat right - this will ensure that you get rid of 1-2 kg of weight per month.

The rules are quite simple - the flour should be cut in half, like jam. It is desirable to reduce portions by 10-20%. At the same time, it is advisable to consume most of the carbohydrates before lunch to have time to spend. But in the evening, 3-4 hours before bedtime, it is better to eat protein foods - suitable are meat, cottage cheese, peas and other foods that do not contain carbohydrates. And, of course, no cakes in the afternoon.

Lifestyle changes

Fractional nutrition is the key to success and long-term effects of weight loss

The best results can be achieved by simply changing your lifestyle. This is much easier to do than it may seem. Certain rules must be followed:

  • complete rejection of alcohol of any kind - they are high in calories and often lead to the use of excess calories;
  • small meals - three times with two snacks, and ideally - five times, each time reducing the usual portion by 50%;
  • constant control over the consumption of sweet and starchy foods.

For a month or two a person gets used to such rules and no longer notices any restrictions - he lives for his own pleasure and at the same time returns the figure to normal.

How to lose weight "forever": maintaining the results achieved

Diets are bad because they end sooner or later. At this point, the body and the person begin to "catch up". Weight loss simply breaks down and begins to eat what was previously impossible. And an organism that has experienced stress is trying to restore supplies and even stock up for future use.

Therefore, diets are usually a last resort. Much better if you change your lifestyle in general. Then there will be no breakdowns and psychological breakdown will be avoided.

Healthy eating is very important for a full life and slim figure.

One just has to keep track of how much one eats, get a little hungry from the table (this is quite real! ) And give up semi-finished products, as well as visit various cafes and bistros. Moderate, planned home-cooked meals really work wonders!

For reference!Cinnamon impairs the absorption of fast carbohydrates, so it should be combined with sweets.

Advice from experienced trainers and nutritionists

By the end of the article, there are some tips that experienced nutritionists give to all beginners:

  • You need to eat at the same time so that the body gets used to and prepares for each meal.
  • Replace semi-finished products with home-made analogues - from hamburgers to dumplings.
  • Minimize the amount of sauces, spices and salt when cooking.
  • Give preference to cooked, stewed and steamed foods over fried foods.
  • Completely give up the habit of drinking food.

Now every reader knows enough to acquire a great figure. Let this take a lot of time and effort, but isn't it worth fighting for the result?