Lose weight by 7 kg. in two months. It's real!

What should the diet be like?

We are not talking about exhausting diets to the point of nausea and fainting. Fasting will never give the desired result, but will only harm your health:

• Reduce your salt and sugar intake. Excessively salty foods contribute to fluid retention in the body. And sugar is quickly converted into excess fat. Can’t imagine how you can drink tea without sugar? Replace it with honey. And salt can be replaced with chopped dried seaweed (sold in pharmacies).
• Keep track of your meal times. Have breakfast no later than 10 am. Dinner should take place 3-4 hours before bedtime. Distribute snacks evenly throughout the day and don’t be afraid to eat 4-5 times a day.
• Drink more plain water (1.5-2 liters per day). Remember that juices sold in a package are not beneficial for the body, but add additional sugar. Metabolism is based on plain water. It also dulls hunger. If you can't sleep at night, drink a glass of water. The same ritual should be performed after waking up. Additionally, one of your favorite drinks should now be green tea, which also promotes weight loss.

Diet minus 30 kg in 2 months

People with significant excess weight experience many difficulties in everyday life; it negatively affects their health. An effective diet will help you achieve results - minus 25-30 kg. You will find many special diets that involve severe food restriction and often simply starvation. Overweight people may suffer from various diseases that are exacerbated by fasting. Any diet carries a risk due to contraindications; before making a choice, you should consult your doctor.

The main recommendation for the menu is proper nutrition, avoiding everything high in calories and fat. The emphasis is on proteins and fiber (vegetables, cereals). Fat tissue should be burned, not muscle. You need to reduce your usual portions and eat small meals 4 times a day. There are no more products on your menu:

• mayonnaise, sauces;
• sugar and salt;
• alcoholic drinks;
• high-calorie fruits;
• animal fats, leather;
• sweets and baked goods.

Drink more water, green or herbal tea. Start your morning with a light breakfast - juice and porridge, unsweetened green tea and yogurt, a boiled egg. Dinner - grapefruit, fish or steamed vegetables, should be no later than 4 hours before bedtime. When cooking fish and meat, oil is not used, and vegetables should often be eaten raw.

Diet alone will not cope with the scale of weight loss; be sure to include physical training in your daily routine.

What does the diet consist of for those who want to lose 10 kg?

1. 
   The ideal option for breakfast is porridge (cannot be combined with butter) or bread (without yeast)

   Breakfast. High carbohydrate content. The ideal option is porridge (cannot be combined with butter) or bread (without yeast). A combination of carbohydrates and protein is also suitable - chicken eggs (without yolk).

2. Dinner. If you previously refused to prepare soups, now you will have to change this situation. The main thing is no fatty broth. You can also include lean fish or a salad of green vegetables or sour fruits for lunch.
3. Dinner. An excellent option is lean meat (beef or turkey) or lean fish with vegetables. Remember that now you are preparing dishes in the oven or slow cooker, but under no circumstances fry them.
4. Snack. For example, two small apples or a pear. Kefir, a piece of fish or a portion of low-fat cottage cheese are also suitable.

You should go to bed in the evening before 23.00, so as not to break down and eat a small, but such a treasured delicacy. If you do not overload your body with food, it will lose weight at night due to the production of somatropic hormone. It has been proven that it is produced from 12 to 2 am. The hormone helps children grow and adults burn excess fat.

How to lose 6 kg in a month: a comprehensive solution

We will talk about this in our article today, dividing it into two separate blocks!

And we will start with the features of your “new” diet and everything connected with it. Let's look at the points that need to be adjusted in your daily diet:

Consume more water

Make it a rule to drink about 2 - 3 liters of purified water during the day (for an adult, woman / man).

Often a person mistakes his condition for hunger, even when his body is simply dehydrated. Therefore, after waking up in the morning, within 30 minutes, drink approximately 500 - 800 ml of liquid (F/M), which, in addition to purified water, can include natural freshly squeezed juices from vegetables and fruits, water with several slices of lemon, dried fruit compotes.

The fact is that during the night period a person spends up to 10 hours without eating, so at the moment of awakening, the body of each person is to some extent dehydrated, so taking water will eliminate this moment and limit the manifestation of any false hunger signals.

In addition, this habit will allow you to better control your hunger throughout the day, improve the condition of your hair and skin, energize your body and improve the perception of incoming information.

If you want to lose weight quickly, a good solution is to replace one of your meals during the day with a serving of green juice. If you want to lose weight even faster, you can replace one of your meals completely in this way. Optimally - lunch!

In a few words, “green juice” is a cocktail (smoothie) prepared in a blender from green vegetables and fruits, mainly cabbage, cucumber, parsley, spinach, green apple, etc. The fashion for this cocktail came among Hollywood stars back in the late 90s and still exists, because, according to nutritionists, it has an excellent antioxidant, metabolic, cleansing effect, and is rich in a whole range of vitamins and beneficial microelements.

Eat natural foods

Whenever toxins (preservatives, artificial colors, nitrates, pesticides) enter our body, whether through food, water or inhaled air, they are primarily stored in fat cells in order to protect the body from their harmful effects.

This means that if you want to actively burn fat, you absolutely need to switch to organic foods (unprocessed, as close as possible to the form in which they grow in nature) and stop consuming foods that neutralize more and more fat cells.

Keep a food diary

Using a diary to record your daily food intake is a great way to get your weight in order. Try to fill it a little at a time throughout the day, as a person often underestimates those small snacks between main meals or simply forgets them.

To maximize the effectiveness of keeping a food diary, you should mark in separate columns the company of people in which you ate, the location, the emotions that arose at that moment, and the circumstances associated with this meal. All this will be needed for further analysis of your diet.

Protein diet

This nutrition program can be effective and relatively harmless. The advantage is that the diet is suitable for both men and women. A not very strict, but long-term protein diet provides enough resources to increase muscle mass while reducing the volume of fat tissue.

There are several protein diet options. The most stringent ones involve losing 10 kg in just 2 weeks. Such a diet cannot be called safe for health. It is recommended to choose a less strict option that will allow you to lose the same weight, but in 2 months.

The basic rules of such a diet are as follows:

1. 1. Stick to fractional meals. The entire volume should be divided into 5-6 meals per day. The total energy value of the diet should not exceed 1400-1800 kcal, depending on physical and mental stress.
2. 2. Eat some protein product at every meal (yogurt, cottage cheese, kefir, mild cheese, lean meat or fish, eggs).

It is necessary to consume a certain amount of complex carbohydrates per day. This is a portion of porridge boiled in water, a couple of slices of whole grain bread, fruit (but only apples, plums or citrus fruits, you can eat no more than 2 of them per day).

The menu should be designed in such a way that carbohydrates are consumed for breakfast or for a snack, that is, before 14:00. The same rule applies to vegetables. The latter should not be starchy (celery root, potatoes and pumpkin are excluded),

After 2 p.m., only protein foods and lettuce, zucchini or cucumbers are allowed. A small amount of fat is necessary, so you need to consume 1-2 tbsp per day. l. vegetable oil.

You need to drink at least 2 liters of water, otherwise the body will not be able to adapt to the new diet.

Salt is limited to avoid fluid retention. Fried, spicy and smoked foods are prohibited. Food should be steamed, boiled or baked. Once every ten days you can take a break from the diet, allowing yourself a forbidden dish - baked potatoes or dessert.

Summer diet menu for 2 months

How is the summer diet different from the rest? It includes a large number of fresh berries and fruits, which are rich in fiber, vitamins and minerals. The result is a low-calorie menu that brings pleasure.

A large amount of fiber causes a feeling of fullness and improves intestinal motility. You can diversify your weight loss diet with seafood, which goes well with fruit and is no less healthy.

The arrangement of vegetables is allowed according to your own taste, in the summer assortment:

1. zucchini;
2. radish;
3. cucumbers;
4. tomatoes;
5. cabbage.

Fruits and berries:

• plums;
• apricots;
• cherries;
• strawberry;
• apples;
• raspberries;
• currant.

Any combination of the listed fruits and vegetables will bring the desired minus 10-15 kg in 2 months. Any low-fat fermented milk products containing proteins are allowed - cottage cheese, yogurt, feta cheese.

Pure water is an ally in the fight against excess weight; on hot days, drink 1.5-2 liters. People who are prone to allergies and have intestinal pathologies should be careful when eating a summer diet.

Vegetarian diet

The vegetarian diet is controversial. Its supporters claim that it is good for health because it allows you to lose extra pounds, provides a fairly varied diet and intake of all the necessary vitamins. Plant foods strengthen natural immunity, are rich in dietary fiber, which helps improve digestion, but are low in fat and cholesterol.

A vegetarian diet allows you to lose up to 2-3 kg per week, depending on your metabolic characteristics, that is, up to 10 kg in two months or even more, without harm to health.

This style of eating also has its opponents. They emphasize that animal protein cannot always be replaced with plant proteins. But it is proteins that are the main building material for muscles and the body as a whole.

A vegetarian diet is contraindicated for pregnant women (they need protein for fetal development). These nutritional principles cannot be followed by children and adolescents, since their bodies need an increased amount of protein, and what they can get from nuts or legumes is not enough.

For people who are far from vegetarian, the diet will seem too difficult. Its most strict forms involve giving up even dairy products and eggs, but nutritionists consider such restrictions unnecessary.

Meals on a vegetarian diet can be three times a day. It is quite varied.

A sample menu for the week looks like this:

The main disadvantage of a vegetarian diet is the lack of variety of vegetables and fruits in winter, as a result of which the body does not receive many useful substances.

However, even in the cold season, you can prepare delicious vegetarian dishes at home.

Lose weight by 7 kg. in two months. It's real!

Three months ago, Yana committed herself to losing 7 kilograms through proper nutrition and training at the Pro Trener studio. The report on the results is below. This post could be sublimely called “The Joy of a Faun.” Or - obsequiously - “Coach Dima Stepin is my god.” Or laconically, with a grimace of unnecessary modesty on an invisible face - Yes, we did it.

In general, on April 15, I passed another test on the terrible Tanita device and gas analyzer - weight/height/fat mass in percent and kilograms, fat mass in percent/kilograms in each arm/leg-torso-head). (You can see what Tanita and a gas analyzer are here if you missed it.)

Before Tanita, I was worried like a schoolboy before the Unified State Exam. B/W photo - to raise the level of drama :)

However, even in the color afonofotok you can see the look of a hunted animal. Oh, that awkward moment when you make a vow to yourself - no more sip of wine before bed, no more unscheduled tangerine and all whites in the evenings:

And then - the gas analyzer itself. That is, jogging on a track with a mask on your face under the control of Andrei Kotkov in the range of 6 km/h - 7.5 km/h with an incline of 3.5 (“Come on, don’t be silly, it’s still easy for you, I see” - “Yeah , I know it’s hard. Can you hold on a little longer?”).

And this is what this test and these measurements told us (relative to the first one, which took place on January 30).

Was: 30.8% body fat. That is - 21 kg. Now: 22% fat. That is - 14 kg. Total loss of fat mass - 7 kg. The total increase in muscle mass is 2.3 kg.

Mass of fat in the legs. Was: 4.1 kg. in each. Now: 2.5 kg. in each

Mass of fat in the arms. Was: 1 kg. in each. Now: 700 gr.

Mass of fat in the torso. Was: 10.8 kg. Now: 7.5 kg.

Total body weight. Was: 67.8 kg. Became: 62. 100 kg.

Yes, it's only 5 kg. 700 grams. Yes, I didn’t reach 7 kg. Yes, I know that I had to lose weight in 2 months, but in the end it turned out to be 3.

But - fanfares, timpani, glasses or whatever you have at hand - I again fit into the 27th jeans size and the 40th Italian pants size. My hip size now is 93 cm, (was - 98) waist size is 69 cm (was - 75) All my clothes are too big for me, except for kindergarten clothes. And I take a selfie with poorly hidden pride:

The only thing that Pro Trner is not very good at is lighting for filming. But you can concentrate on your studies :)

And even the female trainers at Pro Trener compliment me: “Wow! What progress!” I ask them to repeat it three times for an encore so Dima can hear. Like in the army, yes: “Did the barracks burn down? Say it again. I'm pleased!". At this moment Dima puts on a serious expression on his face. Like “talkers in formation? 10 push-ups out of turn!”

Yes please. I can now do 15 push-ups. No, not from the wall or from the knees, but like an adult.

This, of course, is pleasant, but the most pleasant thing is that I look at myself naked in the mirror without disgust (and even with a certain amount of narcissism:) But minus 7 kilos of fat could have turned into a disaster, by the way. Loose skin on the abdomen, for example. Loss of the already quite puny size B in the chest. And so on. (No, there won’t be a photo. But take my word for it - “A most pleasant sight,” as my husband says, he is also an astrologer at beautyinsider, and he is also our new companion with Yulia in classes at the Pro Trener studio (yes, the three of us are now doing this. This fun. Yulia whines, Yura puffs, and I promise to record their sounds on a microphone and release them on You-Tube with an age limit of 21+)

And the most important. I lost weight everywhere, including our ill-fated “buts” - my legs, but my face remained intact and, it seems to me, even tightened up. Now, thanks to Tiina Orasmäe-Meder, I know that physical exercise accelerates the synthesis of hyaluronic acid, and by pumping up the abs, you tighten the oval, so I’m not surprised. I'm just happy.

Why three months and not two?! And why not 7 kg, but less?!

I hear, I hear the voices of my beloved readers :)

Because I spent at least a month out of these three traveling. Travel is great and it keeps you going. (Old age will not find me at home, especially now, because I have Nike Air sneakers:). But trips are terrible, because they still completely throw you out of your routine. And eating well when traveling is wisdom that is not yet available to me.

Because even in Moscow I didn’t go on a diet with brutal seriousness. Dima and I have never established the volume of one glass of wine allowed at night :)) And yes, I ate carbohydrates after 16-00, and even after 17-00, and even now I snack on a “Sweets for Stability” bar, there are blueberries with lutein, otherwise I simply can’t think in the evenings, and when to write posts and notes?!:) During the day I function. And I think at night.

Because - actually, strictly speaking, my weight loss is a path against nature. As an excellent gynecologist-endocrinologist Vera Efimovna Balan once told me in an interview, after 40 years a woman, even maintaining her usual daily routine and diet, adds 400-700 grams per year. This is a natural process. Losing or maintaining the same weight means starting a process that is not entirely natural. “What about Maya Plisetskaya? — I asked, “I saw her about 5 years ago, she was about 70, slim, like a prima ballerina.” “Plowing,” Vera Efimovna answered with her (and all good doctors) cynicism. — Three hours in the gym, three times a week. There are no other ways to fight nature.” I am not Maya Plisetskaya. But the fact that the scales, in principle, now show not a plus, but a minus, is already a result.

And, of course, because yes, actually this weight should be achieved a couple of weeks earlier. But in the last week before menstruation - for the life of me - I swell and gain 2 kilos. And I cry and I hate everyone. Well, that’s what happened, yes. Cried, hated, and everything. But the weight remained.

In the range +/- 700 gr. from 64 kg. we floundered for quite a long time

And for this good reason, we decided to move the gas analyzer. Well, at least so that I don’t smash the precious equipment into smithereens :)

But I corresponded with Dima Stepin all the time. Here are selected passages from our correspondence:

Pay attention to the time of sending these messages full of despair and delight :)

What is the most important thing in all this that could not be achieved through diets?

Well, if you don’t take into account the face, which no longer resembles the face of a Shar Pei, and in general everything said above, then - joy. Those same notorious endorphins, yes. After training with Pro Trainer you want to live. And after a day on a diet, at most, sleep. And preferably 15 hours, so as not to think about what you want to eat.

And a qualitatively different figure (after spending three months on Dr. Udre’s diet, I reached the same 61 kg, but my knees left much to be desired. And now they don’t leave much to be desired, but I just like them. I’ll train a little more and even , perhaps I’ll risk presenting them to the world).

And speed up metabolism. That is, the same cherished one - “I sit and lose weight, lose weight and sit.” It sped up for me... mmm... like one and a half times. Or at two. In general, numbers are not my strong suit, as you may have noticed. But Andrei Kotkov, having measured me up and down, said with satisfaction: “Hmm... not bad!”

And another unknown feeling of lightness and flexibility. I have never been this flexible. I have never, even at six years old, been able to do the splits. Gymnastics, stretching - all this was not about me. If only I had taken up aerial gymnastics at a young age, I would now be able to boast of my flexibility and stretching. This is what Dima did to me in order to somehow stretch the muscles and ligaments.

I was screaming like crazy. And sometimes - it’s completely okay, in my opinion, quite erotic - she moaned.

Even from the next room people came to see what we were doing here... Where is the 28+ tag? :)) And where is old Lars von Trier?.. No, no one is a sadist or a masochist. It’s just that some ligaments in some cases cannot be stretched on their own. We have to resort to violence.

But now I can easily lift my leg to places where it hasn’t gone before. Well, almost easily. But we still have everything ahead :)

And here’s what Dima thinks about our results: “Well, listen, you’re great. If you had worked out like athletes at training camps, the results could have been better, but you continued to live as you always live, and - 7 kg. fat mass, + 2 kg. muscle and general endurance for 3 months of training 2-3 times a week - an excellent result. 22% body fat, taking into account height, weight, age, is the norm. We'll reach the ideal in a month. I'm waiting for you for training. And by the way, what about our food?..”

And yet - after all, men are from Mars, women are from Venus! — Dima is interested in what changes I have noticed in my well-being. Well, for example, have I become less tired?.. Has my performance increased?...

EEE. Well, what can you say?.. Yes, I began to get less tired, especially looking at my own butt and legs. As soon as I look, I’m already so tired, so tired that my eyes are closing. And now I watch it five times a day - and nothing :) It seems to me that my legs have become even longer. Well, in fact, it is: the butt now starts two centimeters higher.

And what about physical fatigue?.. I generally learned not to pay attention to it long ago. Tired, not tired - you sit down and write a post or note that is due yesterday. Physical fatigue, in my opinion, is completely nonsense. And if it is accompanied by a high butt, you don’t feel it at all. But I couldn’t seem to explain this to Dima clearly.

Now what?

Oh, great things await us as usual. Firstly, Dima and I need to lose a couple more kilograms, and then maintain this weight and improve our muscles. I will not participate in the Miss Universe competition, I don’t need 90-60-90, and I want to leave a certain amount of fat for myself to produce precious estrogens. But a couple of extra six packs on your stomach won't hurt :)

Secondly, we need to tidy up Yulia, who discovered that she has a lot of excess fat :) Pause. Advertising.

Thirdly, our astrologer is in dire need of general health improvement and muscle building.

Fourthly, spring has come here - I want to try outdoor training in Neskuchny Garden, Pro Trener has such an option, Dima and I will go there with ski poles - Nordic Walking, very funny, especially in the summer.

Fifthly, I will finally take up Pilates, I tried it several times before, it was unbearably boring, but I believed in the professionalism of the guys from Pro Trener, it is possible that under their guidance it will seem to me the most fun pastime in the world.

Sixthly, I’m thinking about whether I should go on a slim tour with Pro Trener in June - they organize away camps, and this, in my opinion, is as cool as going to a pioneer camp. I haven't put toothpaste on anyone for a long time...

I am also grateful to everyone who helped me in this weight loss process. Eco-hotel “Romanov Les” - a 4-day detox and slimming program was held there (minus 1 kg and a lot of fun). Spa Sante de La Russie - my muscles were healed there after my first workouts. And the Just For You system - minus 2 kg. per month with 5 meals a day and delicacies. I’ve already talked about some things, and I’ll tell you about others in more detail.

The beginning and continuation of the soap opera “Yana is losing weight in Pro Trainer” is here, here and here. You can also type Pro Trainer into a search engine on the blog and get all the posts on a given topic.

1200 kcal diet

A balanced diet of 1200 kcal is suitable for both men and women, regardless of age. The exceptions are pregnant women and athletes.

High-calorie foods are excluded from the diet - chocolate, sweet carbonated drinks, pastries, cakes, ready-made sauces such as mayonnaise. The remaining products are selected based on their calorie content. For example:

• boiled chicken breast – 220 kcal per 200 g;
• buckwheat is 155 kcal, the same amount in pasta made from durum wheat;
• oatmeal – on average 170 kcal;
• a glass of medium-fat yogurt – 165 kcal;
• low-fat cottage cheese – 110 kcal;
• cucumber salad with herbs – 100 kcal per 200 g;
• vegetable soup without potatoes – 100 kcal per 400 g;
• orange and apple – 50-60 kcal each;
• tea without sugar – 0 kcal.

One medium-sized banana contains 125 kcal, baked potato - 100 kcal in 1 tuber. Therefore, you should include them in your diet carefully, excluding other foods, in order to maintain calorie content. The menu can be compiled according to the scheme below for 1000 kcal, adjusting the portion weight.

1000 kilocalorie diet

A 1000 kcal diet will help you lose excess weight faster.

A 1000 kcal diet will help you lose excess weight faster. The opinion that such an energy value of the diet will not allow one to lead a fairly active lifestyle is erroneous. It is unlikely that you will be able to build muscle mass, but you can stay alert. Such a strict diet is not recommended for a teenager, since during the period of hormonal changes and the ongoing formation of the body, it can only do harm.

In terms of culinary processing, steaming, baking, and stewing of foods is allowed. Only fried foods are excluded. Porridges are cooked with water, not milk. The soup can be cooked in a weak broth made from lean meats.

Keep in mind that drinks can also contain calories. Sweet carbonated drinks should be excluded immediately, as they contain a lot of sugar. There are virtually no calories in coffee and green tea. But only if you eat them without sugar.

It is necessary to adhere to a normal drinking regime (1.5 liters of liquid per day); if there are no contraindications, then you can increase the amount of clean water consumed to 2 liters.

You can create a menu like this:

How to lose 6 kg in a month

If you decide to lose weight, then be sure to give up constant overeating. It is impossible to quickly lose 6 kg without damaging your health, so find the optimal diet. An experienced nutritionist can help you with this. With the help of some healthy eating principles, you can easily lose weight, such as drinking a certain amount of fluid, maintaining a balance of nutrients and controlling the calories in your food. In addition, you will need physical activity, so join a gym or take up some sport, for example, swimming. If you don’t have time for this, then do simple exercises at home.

Proper nutrition

Meals should be fractional - eat 4-5 times a day. Be sure to give up fatty foods, fried foods, sweets, pickles, smoked foods and sugar. Try to minimize the consumption of salt and seasonings, because... they increase appetite. Drink at least 2 liters of water a day - it helps remove waste and toxins from the body and promotes the breakdown of fats. Do not allow yourself to deviate from your chosen diet, even if you really want something sweet, otherwise you may return to your previous menu again. All your efforts will ultimately be in vain!

Sports activities

An excellent assistant for a person during weight loss is a set of physical exercises that help not only get rid of extra pounds, but also strengthen the body, making it more resilient. In addition, with their help you can prevent the appearance of sagging skin after losing several kilograms. To achieve the desired effect, do them correctly:

• Squats. Do 30-40 reps without weights, then 3 sets of 15 reps with them. The feet should be pressed to the floor during the exercise.
• Jumping rope. This active type of physical activity helps train the heart and improve the functioning of the cardiovascular system. Jump for at least 6-8 minutes, but if your physical fitness is weak, cut the time in half or divide it into approaches.
• A good waist exercise is the hula hoop. Additionally, you can tone your abdominal and back muscles.
• Perform leg swings while lying down. To do this, lie on your right side, placing your right hand under your head and placing your left hand in front of your chest. Then begin to slowly raise and lower your leg.

Exercises at home or in the gym

Give yourself at least an hour of time a day – and the result in the mirror will pleasantly surprise you

Give yourself at least an hour of time a day – and the result in the mirror will pleasantly surprise you. When it's cold at home, you can follow advice from fitness industry experts that can be easily found online. Crunches, push-ups, lunges, exercises with a fitball, the notorious burpees, exercises with light dumbbells, planks, the Tabata system as regular training - it all works. Don't be afraid to experiment! In the warm season, you can always choose running at a moderate pace, cycling or rollerblading.

Any of the activities will increase the effectiveness of the diet and give your figure a more attractive shape. But remember, perseverance and desire to change must be persistent. One of the main mistakes some girls make is that they spare themselves after 20 minutes of exercise. The fat layer begins to be burned after 25-30 minutes from the start of exercise, so it is worthwhile to correctly distribute your strength.

The gym is the choice of girls who are ready to get out of their comfort zone or simply cannot get in the mood for productive work at home. What awaits you here?

• Trainers who are always ready to help;
• colossal changes in figure;
• variety of workouts;
• confidence that every day you become better than before;
• changing your outlook on life in a positive direction.

There is nothing supernatural about losing 10 kg in 1 month. If you take into account all the nuances, really want to change for the better and fall in love with new habits, then in a month you will be proud of yourself, and in the future you will be able to confidently give advice and help other people! The main thing is to overcome your laziness and start working on yourself!

Lose weight by 30 kg in 10 days. Is it possible to lose 10 kg in 1 month?

Experts note that in 30 days you can lose up to 7 kg, but these figures are approximate. Since the result depends on the state of health, age, weight.

Therefore, it is advisable to calculate the effectiveness of the method as a percentage of lost kilograms of total weight. Without harm to your health, you can get rid of 5% of excess weight in one month.

Losing weight quickly burns not only fat, but also muscle. In the first days, a large amount of fluid is excreted, so the scale shows a positive result. This can lead to the development of various chronic diseases.

Another factor influencing weight loss is the time over which fat has accumulated. That is, it is easier to lose weight that has accumulated in just a few months. And if a person has been overweight for most of his adult life, then it will be more difficult for him to get rid of it.

But it’s still possible to lose 10 kg in just one month. However, you need to understand that this method is extreme and is not suitable for all people. There is a risk that the pounds lost in a short time may soon return.

To achieve results in 4 weeks, it is recommended to use the following diets:

• 14-day Japanese diet.
• A mono-diet, but it is not recommended to stick to it for longer than 2 weeks.
• Low-calorie salad diet.
• Two-week protein diet.
• 7 Day Liquid Diet.
• Low-calorie separate meals.

It bears repeating that fast diets can be very harmful to your health. Therefore, you need to see a doctor and also lead an active lifestyle to burn more calories:

• A ride on the bicycle.
• Run or walk.
• Swimming.
• Exercises for the whole body at home.

The main condition is regularity of training.

But experts do not recommend setting a weight loss goal in one month. Of course, girls want to get in shape faster, but this method is not always justified.

It is necessary to lose weight without much fanaticism. Diets that last for several months increase the chances of achieving results and are also not harmful to health.