Losing weight by 10 kg in a month without harm to health is quite realistic, but for this you will have to seriously reconsider the diet and play sports intensively. If you are really determined to lose weight quickly, then you will definitely achieve your goal.
If you are going to lose 10 kg in a month and still not harm your health, make a detailed plan of the proposed actions. Every day you will need to lose about 300 grams of excess weight. To maintain this result, focus first on the parts of the body that are most swollen with excess fat. For example, if you have folds of fat on the abdomen and sides, you will need to do more exercises on the abdominal muscles, and if there are deposits on the buttocks or arms, you will have to “hit” these areas.
Make a meal plan for the month. The number of daily meals should not be 2 or 3, but 4-5, but in small portions. When combined with vigorous sports training, protein diets go well when nutritious foods are consumed, but low in carbohydrates and fats. These include white chicken meat, legumes, egg whites, low-fat dairy and fermented milk products. Be sure to eat fresh vegetables and fruits. Otherwise, it is enough just to listen to the body and try not to overeat, but also not to starve, so as not to give adipose tissue the opportunity to recover.
Sports loads should be carried out at least 2-3 times a day for 20-30 minutes. This will allow you to lose 10 kg in a month without harm to your health. The first workout should be done in the morning immediately after getting up. You can jog in the fresh air, as well as do general strengthening exercises with a small number of approaches. The second workout should be done around noon, and the third around 18-19 noon. During the final series of exercises, it is important to especially heavily load the "lagging" parts of your body, the most suffering from excess weight. You can find effective exercises for various muscle groups on the Internet.
Weigh yourself every morning on an empty stomach. Keep a weight loss diary, recording your progress and drawing conclusions about which exercises and foods are best for burning excess fat. In this case, it is imperative to give up bad habits and try to lead an active lifestyle: walk more in the fresh air, go swimming or ride a bike, and also do not forget about the correct daily routine. Go to bed no later than 22-23 hours and remember that for a good rest, the body needs at least 8 hours of sleep.