A proven strategy to lose 10 kg in a month and stay slim

There are many stories on the Internet about how intensive training helps to lose up to 3 kg in a week. This is indeed possible when it comes to an athlete who knows everything about his body and its reaction to physical activity. However, even then, only 50% of what was lost is fat. The rest is water, which is excreted along with the glycogen that accumulates in the muscles.

fat on the sides and ways to lose weight per month by 10 kg

It is also necessary to be aware that with the liquid and the constituent elements of the fat layer, the toxins and the muscle mass will gradually leave. The first will be excreted from the body when it is cleansed - that is, if we stop eating everything in a row. The second will disappear due to improper weight loss. It is in your best interest to avoid this, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.

Keep calm

We found out how many kg you can lose per month - this is about 4000-5000 grams, sometimes up to 7000. However, you will not be able to get rid of them if you are constantly stressed. Scientists have proven that strong emotions slow down fat loss by promoting the intensive production of cortisol and pregnenolone, a hormone that leads to the accumulation of excess weight and water retention in the body. What to do? Give up fasting and other drastic methods that lead to nervous breakdowns and go back to previous volumes, find the way to deal with negative emotions that really helps you - be it meditation, yoga or Latin American dances.

The rate of weight loss per month for trouble-free weight loss is 4-7 kg. The indicator depends on many factors:

  • genre;
  • age;
  • weight;
  • the presence of chronic diseases;
  • other body characteristics.

Yes, the figure is not as large as many of us would like, but it is precisely such a slow and reliable weight loss that will help consolidate the result afterwards and avoid health problems.

Physical exercise

According to the AHA, for a healthy lifestyle, adults should get the following amount of exercise or physical activity each week:

  • at least 150 minutes per week of moderate-intensity cardio, or 75 minutes per week of vigorous cardio, or a combination of the two during the week
  • at least 2 days per week of strength training or strength training of moderate or high intensity
  • those who can should aim for 300 minutes per week of moderate-intensity cardio

Additionally, it is important to avoid sitting still for long periods of time.

For children, the AHA recommends the following:

  • Parents and guardians should give young children ages 3-5 plenty of time to run and play.
  • Children ages 6 to 17 should get at least 60 minutes of active play per day.
  • Children should aim for intense cardio activity at least 3 days a week and strength activity for at least 3 days.

According to the UK's National Health Service (NHS), aerobic activity is the most effective way to burn calories. The NHS also states that muscle burns more calories than fat. The resulting increase in muscle mass can help you lose weight.

Moderate-intensity aerobic exercise includes:

  • water aerobics;
  • tennis;
  • gardening;
  • fast walk.

Intense aerobic exercise includes:

  • fast swimming;
  • Course;
  • uphill hike;
  • aerobic dance;
  • jumping rope;
  • Cycling;
  • hard work in the yard, such as digging.

Strength training can build muscle mass, which can speed up your metabolism.

A study published in Current Sports Medicine Reports indicates that just 10 weeks of resistance training can boost a person's resting metabolism by 7%. An accelerated metabolism leads to increased calorie burning, which can lead to weight loss.

How much can you lose in 2 months

It is impossible to give the only correct answer to this question, since each situation is individual and depends on the state of your figure at the time of the start of the weight loss process. However, approximate figures can be given: if you lose about 1 kilogram per week, then in 2 months you will be 7 kg less, sometimes this figure increases to 9 kg. However, these values are largely arbitrary, because depending on the weight loss methods you choose, the extra pounds will leave you more or less quickly. How much is it really possible to lose weight in 2 months, following all the rules?

With proper nutrition

The most common way to lose weight is to organize proper nutrition throughout the day. It is necessary to include porridge, low-fat yogurt, vegetables and fruits, lean meat in your diet, and in addition, do not eat at night. Proper nutrition will help you lose 2-4 kilograms per month, depending on your metabolism and how much food you stick to.

How to build a diet:

  1. Have a hearty breakfast. You can treat yourself to pastries, preferably salty. Sweets should be completely avoided.
  2. Be sure to organize a second breakfast of yogurt or fruit.
  3. There should be soup for lunch. Bread is not recommended.
  4. The afternoon snack should consist of a salad seasoned with butter.
  5. Dinner is the last meal of the day. Do not eat. Whether diet meat or fish with vegetables. Avoid fried foods.
  6. Before going to bed, you can drink a glass of kefir or milk.

If you are on a diet

Diets work, but choose them carefully because not all diets are right for you. Moreover, it is impossible to sharply refuse food in any case. Fasting has its drawbacks, which do not lead to the best consequences. In general, there is nothing positive about rapid weight loss. It is better to go on a diet under the supervision of a specialist who will help you pass all stages of the diet with the least discomfort, including the correct exit from it.

When dieting, you should not worry so much about how much weight you can lose in 2 months, but about the problem of maintaining the achieved result - often at the end of the diet, the 5-6 kilograms are expelled withdifficulty. will be back soon.

During physical exertion

Another way to get rid of extra pounds is physical activity in the form of training. With their help, you can not only say goodbye to excess fat, but also adjust the figure to your liking: pump up the press, make the buttocks elastic, tone the muscles, tighten the skin. You can choose a program in the gym or, if you want to do it yourself, on the Internet. It is best to start with an instructor.

The answer to the question of how much weight can be lost in 2 months with regular physical training is encouraging. It is realistic to lose 10 kg in 2 months, but only if you switch to good nutrition in combination with training.

Is it possible to lose 5 kg without a diet?

Experts note that weight loss occurs not only with a drastic change in diet, but simply when a person is in control of their diet and activity. Thus, it is found that fixing the caloric content of food consumed leads to less consumption of harmful foods and dishes. Sometimes it is enough not to calculate the calorie content, but simply to record all the foods eaten. Knowing that all actions will be recorded, a person is more likely to refuse a forbidden bun or cake. To better control the calorie content of dishes, it is recommended to cook at home, giving up restaurant food.

In addition to controlling nutrition, you need to increase the amount of physical activity. Elevator journeys should be replaced by stairs, and the road by car should be overcome on foot. Your best bet, of course, is to use a gym membership.

It is extremely important to record all results, both in terms of weight loss and strength gains.

Compliance with these measures leads in some cases to a weight loss of 5 kg per month. At the same time, the result has been fixed for a long time, and the general state of health is improving. If after a week, following all the recommendations, the weight does not fall or gain, and the body's reserves decrease, it is necessary to change the approach, but it is better to consult a specialist.

Losing weight by 5 kg is quite achievable result for express methods and a long-term strategy in the fight against excess pounds. Applying one of the proposed reset methods, it is necessary to understand due to which components the scale pointer indicator will decrease. After the holidays with an abundance of fatty foods or to activate the metabolism, fast diets can be used, but for a permanent result it is necessary not only to change the diet, but also to add physical activity to the diet. Ideally, nutrition should be corrected by a doctor, but a person losing weight should himself soberly assess his state of health, considering whether he really needs to lose 5 kilograms over a selected period.

How much can you lose 5 kg

Short-term nutrition programs give a quick but unreliable result, burning up to 1-2 kilograms per day. Longer diet options require endurance and self-control, but help eliminate excess weight almost irrevocably. Weight loss options:

  • Express weight loss. Fast diets are based on this principle - the body gets rid of excess water and salts in 3-10 days. The method requires significant effort, but in the short term can cause serious damage to the gastrointestinal tract and cardiovascular system. The weight can return to its previous value in 3-4 weeks.
  • Fat burning. Standard diets need to be followed for a long time (up to several months), but the achieved result is easier to maintain. Not only excess water is eliminated, but also fat deposits. This diet option is best combined with intense physical exercise at home, physical training or cardio.
hourly nutrition for weight loss of 10 kg per month

How much weight can you safely lose?

Eating habits and exercise play a key role in safe weight loss.

The CDC states that a person can safely and effectively lose about 0. 5 to 1 kg per week. Based on these figures, a person can safely lose 2-4 kg in a month.

However, these are only estimates.

The American Heart Association (AHA) encourages people to be aware of their goals.

They recommend people start with:

  • assess their overall fitness level
  • consultation with a doctor about how any underlying medical conditions may affect their physical activity or diet
  • find out what types of physical activities they enjoy
  • set measurable goals

Everyone is different and reasonable goals may differ, but by keeping numbers in mind, you can motivate yourself to achieve your goal.

daily diet

Many people ignore a very important point in the process of losing weight - recovery. If the body does not rest enough, it enters a state of stress, in which the adrenal glands intensely secrete the hormone cortisol. Its excessive amount in the blood slows down the metabolism and blocks the breakdown of fatty tissue. So designed by nature for self-preservation. Therefore, it is necessary to rest in order to lose 10 kg in a month. Types of recovery available at home:

  1. Maintain an eight-hour sleep schedule. Before going to bed, it is advisable to air the room and stop using gadgets for a few hours.
  2. Don't train every day, at least one day off a week should be. The best training program is their frequency every other day.
  3. Treat yourself to relaxing treatments - hot baths with aromatic oils, sea salt, massage and self-massage.
  4. Take long walks outdoors.

Basic approaches to losing weight in 30 days

Naturally, it is impossible to say for sure how many kg you can lose weight per month without harming the body. But for the best result, you should follow the basic recommendations below.

Daily calorie control

By following this rule, losing weight will be easier than ever. The main rule is to write down everything we eat throughout the day. This allows you to develop discipline and control your hunger, in other words to distinguish the psychological from the physical.

Analysis of the training program

The fastest way to lose weight is to increase the intensity of your cardio. Many do not like these exercises, but they burn a large number of calories and help fight excess weight. If you don't like running, use the alternative - cycling, swimming, dancing.

But we must not forget about the muscles that are of great help in the fight against excess weight, which is why we also add strength training. They help to make the body toned and elastic. You need to start small and steadily increase the intensity and complexity.

Adequate nutrition

Not everyone likes the daily calorie count. Plus, not everyone has time for long workouts. But everyone has access to the right foods that are beneficial to health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contains useful amino acids. As a snack, we always take with us nuts / eggs, sandwiches made from whole grain bread. An important point is the use of the required amount of liquid.

Losing weight in 30 days is a realistic goal

First you need to make sure the goal is realistic. Many of us can easily lose weight in just a month, and with regularity the result can exceed all expectations. Extreme diets and complex workouts do not lead to a long-term result, because the body is under great stress.

The Simple Math Behind Healthy Weight Loss

You can roughly calculate how many kilograms can be lost in 30 days using ordinary math. For example, to lose 500 grams in seven days, you need to reduce the calorie content of the diet by 500-1000 calories per day. But here, too, there are some nuances. Every holiday, significant event and simple meeting between friends breaks our routine. You need to focus not on the very goal of losing weight, but on getting rid of bad habits, increasing physical activity.

By combining strength training with free weights and high intensity training, metabolism will increase dramatically. With the help of physical activity, it is possible to gain muscle mass, which in the future helps to burn calories just during rest. Nutritionists claim that with obesity you need to lose only 10% of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.

Diets don't work

Rigid diets are called pendulums, since weight loss is only a short-lived phenomenon, all kilograms will return very quickly if you return to your old eating habits. But there are also exceptions. For example, a patient who has undergone a special operation to reduce the stomach is able to lose weight faster. There are many cases when such a procedure made it possible to lose up to 12 kilograms per month. Most often, obesity is the result of an eating disorder.

Drawing up plans

In order to lose weight and achieve long-term results, you need to make a specific plan and stick to it exactly to the smallest nuances. For beginners, it is better to contact a specialist who will help you. Nutritionists will develop correct and balanced nutrition, and trainers will develop effective training.

A dietitian's primary job is to help with eating disorders such as portion control, sugar intake, and unhealthy fats that lead to heart disease and diabetes.

calorie counting

To track the weight loss process, you need to keep a food diary. There are tables of calories and BJU (protein, fat, carbohydrate) of products, it is easier to follow the diet with them

It is important to know the exact weight of a serving in order to calculate calories correctly. To lose weight and stay healthy, you need to consume 22-26 kilocalories per 1 kg of weight.

We multiply the number of calories by our own weight - we get the daily rate. In this case, the body should receive 2-3 g of protein per 1 kg of weight, 2-3 g of carbohydrates, 1-2 g of fat. We multiply the indicators by our own weight, now we can find out how many calories should be consumed daily. Calorie counting is easy:

  • 1 g of protein contains 4 kcal;
  • 1 g of carbohydrates - 4 kcal;
  • 1 g of fat - 9 kcal.

Without diet: food

Restrictions will be present, but they are quite simple and do not contain a strict food grid. Do not eat 4-5 hours before bedtime: this is when calories will either be converted into life-sustaining energy or will begin to be stored if the body is in a state of sleep. Do not eat "after six o'clock" to lose weight quickly, if you do not go to bed at ten o'clock, but at midnight or even later you do not need it - so the gap will be significant, you will have toagain the time to get hungry before going to bed and, most likely, decide to satisfy your hunger.

The heaviest meal of the day should be breakfast. The rest is lighter, and dinner is lighter than lunch. If you are physically unable to eat in the morning (for example, due to lack of sleep), do not force yourself - drink a cup of coffee just like that, without anything, then eat a hearty lunch / second breakfast. But do not "compensate" for breakfast the reluctance to eat properly with chocolate or pastries!

Eat more fruits and vegetables. If you can choose which side dish to prepare with meat - pasta or vegetables, for example broccoli, choose the latter.

Drink clean water. Drink a glass of water 10-15 minutes before a meal, you will feel less hungry and eat a smaller portion.

Don't force yourself to eat! Eat only when you feel like eating. If you must wash a plate or dish off the stove, transfer the food to a container and leave it until the next meal.

Reduce the usual amount of sugar in your tea or coffee by one tablespoon of sugar. If you are going to watch TV, read something or chat on the Internet, do not take food with you. You don't really feel like eating - it's just a habit of chewing something during these activities. After two weeks, if you don't continue it, it will disappear. Pour yourself some water before you sit down to watch or read for the first week, and drink some to ease the withdrawal.

How to lose 10 kg in 3 months

In addition to the general rules above, there are several more important points regarding diet, plate contents and cooking methods. It is advisable to follow these recommendations not for 3 months, but to take them as a habit for life if you want to maintain the result and maintain a perfect figure.

fast to lose weight by 10 kg per month

Proteins, fats and carbohydrates

The calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. In the following months, a calorie deficit will not bring results if you do not think about the quality of food. The balance of key nutrients is what you need to monitor every 3 months if you want to have a great body, not just a little weight. There are general universal ratios of BJU, but nutritionists advise to make individual calculations. For a person who plans to lose weight without gaining muscle, the following conditions are relevant for 3 months:

  • Up to 4 g of carbohydrates per kg of net weight.
  • No more than 1 g of protein per kg.
  • Up to 1 g of fat per kg of weight for women and up to 0. 8 g for men.

According to this scheme, a person weighing 60 kg should eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not indicate the weight of the product, but the quantity of BJU it contains. Every 3 months, while you are losing weight, you will need to use food energy tables in order to establish a competent nutritional plan for yourself. However, keep in mind that to lose weight you need complex carbohydrates, fats - vegetable and animal in half.


The optimal nutritional plan, with which you can smoothly lose weight within a few months and maintain the result, is focused on accelerating the metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow later, with an error in the menu, to see an increase, and a change in taste preferences will help to refuse junk food. The basis of the scheme will be:

  • vegetables (especially legumes), greens;
  • seafood, fish;
  • lean meat;
  • cereals;
  • fruits, nuts.

Every 3 months, don't forget the main rules of this diet:

  • Drink clean water.
  • Replace coffee with green tea.
  • Get rid of sugar sources - they interfere with weight loss.
  • Get into the habit of having a hearty breakfast.
  • Make it a daily habit to eat green vegetables.
seafood for weight loss per month by 10 kg

Menu to lose 10 kg

Compiling a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in oil, and the combination of protein and complex carbohydrates. Those. it is undesirable to serve meat with buckwheat if you do not train afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:

Breakfast Having dinner afternoon tea Having dinner
Monday oatmeal with walnuts Pasta with mussels and candied tomatoes Apple 2 boiled eggs, cucumber, a bunch of green vegetables
Tuesday Buckwheat porridge with prunes Vegetable broth, steamed veal Grapefruit Vegetable Protein Omelet
Wednesday Cheesecakes in the oven Boiled turkey (fillet), green beans 3 nectarines Steamed trout steak, tomato
Thusday Rice porridge with dried apricots Baked flounder, cucumber 40 g of cheese, 2 wholemeal breads Bean salad with tomatoes and peppers
Friday Pumpkin millet Chicken fillet soup with vegetables 2 pears Potatoes baked with herbs
Saturday Banana Oatmeal Baked beef, green vegetables Orange Grilled zucchini and peppers
Sunday Casserole of cottage cheese Vegetable lentil soup Banana Pollack with asparagus

Additional Recommendations

Due to the fact that the set of products allowed to be used during the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, during the week of active weight loss, it is necessary to include a complex of vitamins and minerals in your diet. Additionally, when fat is burned, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea, and headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.

The volume of water drunk per day (not counting other drinks) should be at least 1. 5-2 liters.

Remember that any system aimed at quick results requires some preparation. Otherwise, the body may fail, side effects will increase, or a breakdown will follow. Therefore, at least a week in advance, you should gradually remove prohibited foods from the diet and reduce the dose of sugar. When leaving the diet, all this must be done in reverse order. However, to maintain harmony, it is better to completely refuse certain foods, or at least limit their amount in the diet. Yes, and physical activity is not worth throwing away.