Lose weight for a month at 10 kg without harm to health is quite realistic, but for this you will have to seriously reconsider the diet and exercise hard. If you are really determined to lose weight quickly, then you will definitely achieve the goal.
If you are going to lose weight by 10 kg per month and do not harm your health, make a detailed plan of the proposed actions. Daily you will have to lose about 300 g excess weight. To maintain this result, focus first on the parts of the body that are most overfilled with excess fat. For example, if you have fatty folds 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 hands, you will have to "strike" precisely at these places.
Make a meal schedule for a month. The number of daily meals should not be 2 or 3, but 4-5, however, in small portions. Combined with intensified sports training, protein diets combine well when nutritious foods are used, but contain low amounts of carbohydrates and fats. This includes white chicken meat, legumes, egg whites, low-fat dairy and sour-milk products. Be sure to eat fresh vegetables and fruits. In the rest it is enough just to listen to the body and try not to overeat, but not to starve, so as not to allow fat tissue to recover.
Sports loads should be held at least 2-3 once a day for 20-30 minutes. This will allow you to lose weight in a month at 10 kg without harm to your health. The first training should be done in the morning immediately after lifting. You can go for a walk in the open air, and also do general restorative exercises with a small number of approaches. The second training should be conducted around noon, and the third – about 18-19 hours of the day. During the final series of exercises, it is important to especially load the "lagging" places of your body, the most suffering from excess weight. Effective exercises on different muscle groups you can find on the Internet.
Weigh each morning on an empty stomach. Keep a diary of weight loss, marking the results achieved in it and drawing conclusions about what exercises and products best promote the burning of excess fat. At the same time it is necessary to abandon bad habits and try to lead an active lifestyle: more to walk in the fresh air, go swimming or ride a bicycle, and also not forget about the correct regime of the day. Go to bed not later than 22-23 hours and remember that for a complete rest the body needs at least 8 hours of sleep.