The eternal problem of how to lose 10 kg per month at home with enviable constancy emerges before the beach season and the holidays. Getting to your ideal weight slowly but surely is a tedious and boring exercise because you really want to get the result you want as soon as possible.
Do you promise yourself again to start a new life and go on a diet on Monday? Don't be surprised if nothing works anymore, 10 kilos a month is no joke!
How many kg can you lose in a month without harming your health?
The main condition for weight loss is a calorie deficit. When the daily energy expenditure exceeds the food intake, the body begins to draw strength from its own reserves. First, carbohydrates in the blood and glycogen stores are burned in the "reactor", and only then is the fat fuel used.
Burning 1 kg of pure fat requires a calorie deficit of 7, 700 to 9, 000. For the average person who does not consume more than 3000 Kcal per day, it is not difficult to reduce their diet by 25%, which results in a weekly saving of up to 4000 Kcal. The same amount can be left in the gym if you go there every day.
So if you cut down on your diet a little and exercise regularly, you can part with 2 to 4 extra pounds a month. However, these numbers are very approximate. The rate of weight loss depends on a variety of factors, ranging from initial weight and physical fitness, and ending with the individual's metabolic rate.
Is it realistic to lose 10 kg in a month?
If you consider that 10 kg of adipose tissue is more than 70, 000 kcal, it is easy to calculate that a "deficiency" of about 2400 kcal is required for its daily use in one month. Food restrictions alone are essential here: you are not allowed to eat at all, at least 800 calories per day must be absorbed by the body.
The rest must be "done" through sport: 2 hours of high-intensity activities are minus 1000, maximum - 1300 Kcal.
It's too difficult to maintain such a regime for long: first, strict food restrictions, and second, strenuous daily exercise. The threat of collapse, like the sword of Damocles, constantly hangs over the starving athlete and it is worth facing the temptations.
Because of this, the recommended rate of weight loss for the average person who is losing weight is about 1 kg per week, and slightly more for those who have "grown" to a cent and above. Where do the impressive results of "super diets" in which people lose 10-12 kg per month come from?
These calculations take into account the burning of pure fat. However, when losing weight, especially the wrong one, the body also loses fluid and muscles. The first 2-3 kg that remain at the beginning of the diet are water and not always superfluous.
Losing weight with diuretics and baths is a common practice among athletes who have to display certain numbers on the scales by a certain day. An ordinary person doesn't need that. No matter how tempting it is to shed a few pounds, dehydration has nothing to do with losing weight - it's nothing more than self-deception.
Fast diets and high-intensity aerobic training ensure an impressive drop. Both contribute to the destruction of muscle tissue. Because muscle is heavier than fat, muscle burning is most noticeable by weight, as opposed to subcutaneous storage, which is best measured for volume.
Another important factor is initial body weight and fitness. The rate of weight loss for a weight of 60 and 120 kg differs dramatically. The "ideal" loss of an additional 5 kg for a relatively slim woman sometimes takes several months, while for an overtly overweight person, kilograms initially "fly away" in the dozen.
A quick effect can be expected from those who have never limited themselves to food and led a passive lifestyle. The shocked, pampered organism reacts to a strict diet and exercise by dropping many kilograms of "ballast" until it adapts to changes and slows down the process.
Experienced slim people cannot boast such results. The more often you diet, the slower and more "squeaky" weight disappears. But if you set yourself the goal: "I want to lose 10 kg a month at home at all costs", nothing is impossible - with discipline and a willingness to endure difficulties for 4 weeks.
How much should you eat to lose 10 kg per month?
So, the task has been set, the question remains to be honestly answered: What is more important, in any case see the estimated numbers on the scales or reduce the percentage of fat with minimal damage to the body? In the first case, all extreme weight loss methods will work; in the second, you need to radically change your eating habits and mindsets.
To understand how to properly lose 10 kg per month at home, you need to clearly determine how much you can cut food without harming health. First, calculate the calorie content of your normal diet, the body's energy requirements at rest (basic metabolism) and the daily consumption, taking into account the lifestyle.
- The calorie intake requires careful fixation over several days: We weighed a portion, calculated its energy costs using the information on the package or the calorie tables, and wrote it down.
- The basal metabolic rate depends on gender, age, weight and physical activity and are calculated using special formulas. You can use one of the many methods to determine individual standards or simply enter the parameters into the online calculator and get a pre-made calculation. A body of about 70 kilograms of a young woman in a dream consumes 1600 kcal per day, a body of 80 kilograms - 1800. With age, the energy requirement decreases - every 10 years by 50-100 kcal.
- Increase the basic metabolism obtained by the activity coefficient: you need to add 20% with a passive lifestyle and 50-60% with daily training. The result is the calorie rate, which is responsible for the stability of the current body weight.
- Now let's determine the optimal calorie content. Let's say you eat an average of 2500 Kcal and your norm is 1900. When you lose weight, the weight stops growing, but this is not enough to make you lose weight. For the result, you need to press at least another 20% - up to 1500. And this is almost 1. 5 times less than the usual diet.
If you save 400 calories a day, you will get rid of 1. 7 kg of pure fat in a month. Not impressive? Try to lower the calorie content to the lower bar, this will decrease minus another 1. 3 kg. The energy value cannot be lowered below 1200 Kcal, this is the minimum. Exceptionally and for a short time it is allowed to eat 800 Kcal. A couple of days of fasting per week adds up to another 0. 5 kg - a total of 3. 5 kg.
Why can't you go hungry less and less?
If the calorie content of the diet is below the minimum, the body perceives this as the beginning of hunger and switches on the energy-saving mode, which slows down all metabolic processes.
Under such conditions, the process of losing weight inevitably stops and the body begins with all its might to store reserves. The result is metabolism "killed" and obesity that is difficult to correct.
Menu for weight loss for 10 kg per month
In order to eat 1200 Kcal per day, you cannot do without scales and a calorie table. The fact is that without months of careful food counting experience, it is almost impossible to adhere to the established framework. The majority of people are very mistaken in assessing their own consumption and try to determine the energy value of their diet "with the eye".
For example, how to lose 10 kg per month at home - menu for 1200 - 1300 Kcal:
| court | Calories, Kcal |
| Oat flakes in water (200 g) | 170 |
| Hard-boiled egg | 75 |
| Plate with light vegetable soup | 100 |
| 2 green apples | 150 |
| Rice portion | 140 |
| Chicken breast (100 g) | 110 |
| 2 cups of vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 teaspoon) | 40 |
| 200 g fat-free cottage cheese | 140 |
The meal set is distributed for 4 - 5 meals throughout the day. With a table or calorie calculator you can easily create a complete and varied menu.
Which eating habits help you lose weight?
Proper nutrition - 80% of successful weight loss. You can choose a balanced diet, stick to popular weight loss systems, only count calories and not deprive yourself of the "candy" that fits into the daily norm. Sooner or later, this will produce results provided you don't have to shed 10kg a month.
For maximum effect, not only the calories are important, but also when and from which products they come. There are principles here:
- water. If you are trying to lose weight, you should not be without fluids. On the contrary, at least 1. 5 - 2 liters should be delivered. We are talking about clean water, with the exception of teas, soups, juices, which are food from a nutritional point of view. Drink the first glass in the morning before breakfast.
The liquid enables the body to remove the breakdown products of adipose tissue, takes part in metabolic processes and helps to control appetite. - breakfast. It should be within half an hour of waking up. The first meal starts the metabolism and provides energy until noon. A rich breakfast is not a cup of coffee with a croissant, but a balanced mix of proteins and slow carbohydrates.
- carbohydrates. The main source of human energy during diet can only be one form - complex or slow. No explicit or implicit sugar, sweets, baked goods, bread, starchy vegetables. You can and should - whole grains, muesli side dishes, but not for dinner.
- proteins. The main nutrient that allows you to maintain muscle mass while dieting and with strength exercises - to build it and thus increase the base calorie consumption. Protein should be included in every meal and in the evening - in a fat-free form.
- fats. They cannot be completely excluded, but they must be limited. Prefer vegetable oils and fatty fish.
- Glycemic index. Foods with a high GI cause insulin spikes and lead to increased fat deposition. Avoid fluctuations in insulin and blood sugar levels - do not take long breaks between meals (maximum 3 hours). Replace high-carbohydrate foods with less harmful counterparts: buckwheat instead of rice, apple instead of banana.
- dinner. The lightest meal of the day, which consists mainly of lean protein - cottage cheese, chicken breast, protein powder. You can combine it with herbs and fresh vegetable salad. Don't eat after 6pm? Forget this rule. If you go to bed at midnight, grab a snack between 9: 00 PM and 10: 00 PM.
- fiber. Insoluble fiber reduces appetite, lowers the GI of meals, adsorbs toxins and excess fats in the digestive tract. The best source of fiber is raw vegetables and vegetables. It is advisable to include in every meal.
These are general guidelines for healthy eating, but some weight loss systems come with their own rules that sometimes contradict them. If you do choose to follow an author's method, follow its principles - the authors certainly have an explanation for each digression.
Diets for weight loss of 10 kg per month
Diets are great helpers in normalizing and maintaining shape. However, there are few techniques that are designed to be safely followed for a long time. The most effective diets are designed for a short period of time and are suitable for the first stage - for rapid weight loss.
Buckwheat diet
A popular diet to lose 10 kg a month at home is buckwheat. Buckwheat replaces the main food in unlimited quantities for 2 - 3 weeks.
Eat as much buckwheat as you want, whenever you want, throughout the day. Drink low-fat kefir during breaks. With a painful feeling of hunger, one is allowed to chew a couple of plums and dried apricots, and that is the list of dishes.
This diet isn't healthy, but like most mono-diets, buckwheat is very popular because of its effectiveness. After holding out for 10-20 days, you will shed 10kg. After that, you need to switch to proper nutrition so as not to gain what has been lost. If you experience severe fatigue, apathy, and dizziness while dieting, this option is not for you. Well-being is a must.
Five parts
The essence of the diet is to split a number of foods from 5 groups into 5 meals. Take a small plate and fill it with dishes - one from each category:
- Proteins: white chicken, seafood, low-fat cottage cheese, low-fat cheese, lean beef.
- Carbohydrates: rice, buckwheat, millet and other grains, unsweetened fruits, vegetables.
- Fats: nuts, olives, olive oil, oily fish.
- fiber: bran, whole grain bread.
- Liquid: teas, fresh juices, smoothies, soy milk.
The diet is pretty tough, but effective. Physical activity is required for greater effect.
Minus 60
The "Minus 60" system is not a diet in the conventional sense, but a method of losing weight that must be adhered to at all times. The changes are made consistently and do not include strict prohibitions protecting the system's fans from failure and a return to gluttony. However, when it comes to 10 kg in 30 days, gradualism can be neglected by immediately introducing strict rules:
- Only cut portions with small plates.
- Remove all garbage food from sight.
- To get used to a rich breakfast: oatmeal, natural yogurt without chemical fillers, chicken fillet with a slice of bread.
- The best side dishes are rice and buckwheat.
- Potatoes are fine, but as a separate meal. Soups in broth are cooked without potatoes.
- Pasta - only in the morning.
- Fried is bad.
- Most foods are allowed until noon. Of course, if you have to lose 10 kg per month, then this permission should not be abused.
- You should limit the number of dishes and portions for lunch. Fruit can be eaten in the morning.
- Dinner - until 6: 00 p. m. , later - not allowed. If you don't have time, you won't have dinner.
The system provides for compulsory physical activity - without it, the process is slowed down.
slimming exercises
Without exercise, it is almost impossible to lose ten kilograms a month. Based on the calculations, the energy costs for exercise should be up to 800-1500 calories:
- Aerobic exercises are responsible for burning fat: running, swimming, cycling, skiing and walking.
- Exercise with an average heart rate. If the pulse is too low, the load is insufficient; too high - the body goes into a catabolic mode and destroys its own muscles.
- Duration of training - an hour and a half. After 40 minutes of continuous exercise, the fat begins to burn.
- It is advisable to alternate between different sports, intensity and duration of training so that the body does not have time to adapt.
Take L-carnitine 30 minutes before class and take a second dose during aerobics. This amino acid helps get rid of fats quickly and efficiently, but the supplement only works with physical activity. There is no point in drinking without training.
The most "fat-burning" exercises for a person weighing 70 kg in Kcal for 1 hour:
- up stairs - 900;
- runs at a speed of 16 km / h - 750;
- ice skating - 770;
- cross-country skiing - 600;
- quick creep - 570;
- water aerobics - 530;
- cycling at a speed of 20 km / h - 540;
- Jump rope - 540.
In order to lose weight faster, it is desirable to increase the basal metabolic rate. And there is only one way to do it: by increasing muscle mass. At home strength exercises with your own weight, dumbbells, barbell, expanders are suitable. In the fitness room, simulators and equipment will come to the rescue.
Don't be afraid of an "inflated" body
To build muscle like a bodybuilder, you have to work with huge weights. Simply losing weight will strengthen and relieve the muscles, which will benefit every figure. The force load enables you to "shape" a strong elastic body. The only problem is that the muscles are heavier than fat. You may not like the arrow on the scale. But you can visually see the effect in the mirror and in loose-fitting clothes.
if. Despite all the best efforts, you can not lose weight, stop mocking the body and turn to a specialist - first of all, a therapist and an endocrinologist. Your doctor can help you by prescribing an appetite control drug. These drugs require a prescription only and work at the CNS level. Endocrine disorders may require hormonal correction. In severe cases, gastric bands and other methods of treating obesity, including surgery, are indicated.
Another popular product among those losing weight is orlistat. The drug blocks the absorption of dietary fats in the intestines and reduces the absorption of calories. However, it has one unpleasant side effect - diarrhea and stearrhea. These drugs are medications and are taken under medical supervision. As with all types of fat burning supplements, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
Check # 1
“As my husband says, it's easy to quit smoking. I stopped a hundred times. I have the same thing with losing weight. I've dieted a hundred times and lost 10-15 kg. I was happy for a few months and then recruited again, also with a Makeweight.
Tired, decided to stop rushing and just change the diet.
Without much effort, I shed 10 kg in 1. 5 months. I stopped eating after 6 plus started studying in front of the TV at home. I keep eating right, there are 20 left to do. “
Check # 2
In general, I've decided to lose weight like normal people - on a diet. I sat on buckwheat, angry as a dog, hungry, but shed 7 kilograms. Less than a month later everything came back and most of all the weight is growing. I pulled - pulled, but went to the endocrinologist anyway.