The eternal problem of how to lose 10 kg per month at home, with enviable perseverance appears before the beach season and the holidays. The slow but sure transition to the ideal weight is a tedious and boring exercise because you really want to get the desired result as soon as possible.
Promise yourself once again to start a new life on Monday and go on a diet? Do not be surprised if again nothing happens, 10 pounds a month is no joke!
How many kg can you lose in one month without harming your health?
The main condition for weight loss is calorie deficit. When the daily energy expenditure exceeds its intake with food, the body begins to draw strength from its own reserves. First, the carbohydrates in the blood and glycogen stores are burned in the "reactor" and only then is the fatty fuel used.
Burning 1 kg of pure fat requires 7, 700-9, 000 calorie deficit. For the average person, who consumes no more than 3, 000 Kcal per day, it is not difficult to reduce their diet by 25%, which gives weekly savings of up to 4, 000 Kcal. The same amount can stay in the gym if you go there every day.
In this way, by reducing your diet a bit and exercising regularly, it is possible to lose 2 - 4 extra pounds per month. However, these figures are very approximate. The rate of weight loss depends on various factors, ranging from initial weight and level of physical fitness, ending with the individual rate of metabolism.
Is it realistic to lose 10 kg in one month?
Given that 10 kg of adipose tissue is more than 70, 000 Kcal, it is easy to calculate that for their utilization within a month every day requires a "deficiency" of about 2400 Kcal. Here only dietary restrictions are needed: you should not eat at all, at least 800 calories a day should be received from the body.
The rest will have to be "finished" with sports: 2 hours of high-intensity activities are minus 1000, maximum - 1300 Kcal.
It is too difficult to maintain such a regime for a long time: first, strict dietary restrictions and secondly, grueling daily workouts. The danger of collapse, like the sword of Damocles, constantly hangs over the starving athlete and is worth the titanic effort to cope with the temptations.
That's why the recommended weight loss rate is about 1 kg per week for the average person who loses weight, and a little more for those who have "grown" to a quintal and more. Where do the impressive results of "super diets" come from, in which people lose 10-12 kg per month?
These calculations take into account the burning of pure fat, but in the process of losing weight, especially the wrong one, the body also loses fluid and muscle. The first 2-3 kg that remain at the beginning of the diet are water and are not always superfluous.
Weight loss with diuretics and baths is a common practice among athletes who have to show specific numbers on the scales by a certain day. The average person does not need this. No matter how tempting it is to lose a few pounds, taking water has nothing to do with losing weight - it's nothing more than self-deception.
Fast diets and high-intensity aerobic exercise provide an impressive plumb line. Both contribute to the destruction of muscle tissue. Because muscle is heavier than fat, muscle burn is very noticeable in weight, unlike subcutaneous stores, which are best measured by volume.
Another important factor is initial weight and fitness. The rate of weight loss weighing 60 and 120 kg varies dramatically. Throwing away an extra 5 kg "to the ideal" for a relatively slender lady sometimes takes several months, while for frankly obese people the weight in the beginning "flies" in the tens.
A quick effect can be expected from those who have never restricted themselves to food and led a passive lifestyle. The shocked, spoiled organism reacts to a strict diet and sports, releasing many kilograms of "ballast" while adapting to the changes and slowing down the process.
Experienced losers can not boast of such results. The more often you go on a diet, the slower and "squeaky" weight disappears. But if you set the goal "I want to lose 10 kg per month at home at any cost", nothing is impossible - with discipline and willingness to endure hardship for 4 weeks.
How much do you need to eat to lose 10 kg per month?
So, the task is set, it remains to answer the question honestly: what is more important, be sure to see the cherished figures on the scales or reduce the percentage of fat with minimal damage to the body? In the first case, all methods of extreme weight loss will work, in the second you will have to radically change your eating habits and way of thinking.
To understand how to properly lose 10 kg per month at home, you need to clearly define how much you can cut food without harming your health. To begin with, calculate the calorie content of your usual diet, how much energy the body needs at rest (basic metabolism) and daily consumption, taking into account the lifestyle.
- Calorie intake requires careful fixation for several days: we weigh a portion, calculate its "energy price" using the information on the package or calorie tables, and record it.
- Basal metabolisms depend on gender, age, weight and level of physical activity and are calculated by special formulas. You can use one of the many methods to determine individual norms or, more simply, enter the parameters in the online calculator and get a ready calculation. Approximately 70 kg body of a young woman in a dream consumes 1600 kcal per day, 80 kg body - 1800. With age, the need for energy decreases - every 10 years by 50-100 kcal.
- Increase the resulting figure of the basic metabolism with the coefficient of activity: you need to add 20% in a passive lifestyle and 50-60% in daily training. The result is the caloric content, which is responsible for the stability of the current body weight.
- We now determine the optimal calorie content. Suppose you eat an average of 2500 Kcal, and your norm is 1900. If you lose weight, you will stop gaining weight, but this is not enough to lose weight. For the result you will need to squeeze at least another 20% - up to 1500. And this is almost 1, 5 times less than the usual diet.
By saving 400 calories a day, you will get rid of 1. 7 kg of pure fat in a month. Not impressive? Try to reduce the calorie content to the bottom bar, this will reduce by another 1, 3 kg. The energy value cannot be reduced below 1200 Kcal, this is the minimum. As an exception and for a short time it is permissible to eat 800 Kcal. A few hungry days a week will give another 0, 5 kg - a total of 3, 5.
Why can't you eat less and even starve less?
If the calorie content of the diet is below the minimum, the body perceives this as the appearance of hunger and includes an energy-saving regime, slowing down all metabolic processes.
Under such conditions, the weight loss process inevitably stops and the body begins to store reserves of revenge. The result is a "killed" metabolism and difficult to correct obesity.
Weight loss menu for 10 kg per month
To eat 1200 Kcal a day, you can't do without scales and a calorie chart. The fact is that without many months of experience in careful counting of food it is almost impossible to adhere to the established framework. Most people are very wrong in assessing their own consumption, trying to "by eye" determine the energy value of the diet.
For example, how to lose 10 kg per month at home - menu for 1200 - 1300 Kcal:
| Dish | Calories, Kcal |
| Portion of oatmeal in water (200 g) | 170 |
| Hard boiled egg | 75 |
| Plate of light vegetable soup | 100 |
| 2 green apples | 150 |
| Portion of rice | 140 |
| Chicken breasts (100 g) | 110 |
| 2 cups vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 tsp. ) | 40 |
| 200 g fat-free cottage cheese | 140 |
The food set is distributed throughout the day for 4 - 5 meals. With the help of a spreadsheet or calorie calculator you can easily create a complete and varied menu.
What eating habits will help you lose weight?
Proper diet - 80% of successful weight loss. You can choose any balanced diet, stick to popular weight loss systems, just count calories without depriving yourself of "sweets" if they fit into the daily norm. Sooner or later this will lead to results, provided you do not need to lose 10 kg in a month.
Not only calories are important for maximum effect, but also when and from what products it comes. Here are the principles:
- Water. When trying to lose weight, you should not give up fluids. On the contrary, you need to deliver at least 1, 5 - 2 liters. We are talking about clean water, with the exception of teas, soups, juices, which are food in terms of nutrition. Drink the first glass in the morning before breakfast.
The fluid allows the body to remove the breakdown products of adipose tissue, participates in metabolic processes and helps control appetite. - Breakfast. It should be within half an hour after waking up. The first meal starts the metabolism and provides energy until noon. The full breakfast is not a cup of coffee with a croissant, but a balanced mix of protein and slow carbohydrates.
- Carbohydrates. The main source of human energy during the diet can have only one form - complex or slow. No sugars, overt or implicit, pastries, baked goods, bread, starchy vegetables. You can and should - whole grains, cereals, but not for dinner.
- Proteins. The main nutrient that allows you to maintain muscle mass during the diet, and with strength training - to build it and therefore increase the basic calorie expenditure. Protein should be included in every meal, and in the evening - in a non-fat form.
- Fat. They cannot be completely ruled out, but they must be limited. Give preference to vegetable oils and oily fish.
- Glycemic index. Foods with a high GI cause a jump in insulin and provoke increased fat deposition. Avoid fluctuations in insulin and blood sugar levels - do not take long breaks between meals (maximum is 3 hours). Quickly replace carbohydrate foods with less harmful analogues: buckwheat instead of rice, apple instead of banana.
- Dinner. The lightest meal of the day, consisting mainly of lean proteins - cottage cheese, chicken breast, protein powder. You can combine it with herbs and a salad of fresh vegetables. Do not eat after 18-00? Forget this rule. If you go to bed at midnight, be sure to grab a snack at 9-10 p. m.
- Fiber. Insoluble dietary fiber reduces appetite, reduces the GI of food, adsorbs toxins and excess fat in the digestive tract. The best sources of fiber are raw vegetables and greens. It is recommended to include in every meal.
These are general guidelines for healthy eating, but some weight loss systems offer their own rules, which sometimes contradict them. If you decide to adhere to any author's method, follow its principles - the creators will certainly have an explanation for any deviation.
Diets for weight loss with 10 kg per month
Diets are good helpers in normalizing and maintaining shape. However, few techniques are designed in such a way that they can be safely followed for a long time. The most effective diets are created for a short period of time and are suitable for the first stage - for fast weight loss.
Buckwheat diet
A popular diet for losing 10 kg per month at home is buckwheat. For 2-3 weeks, buckwheat in unlimited quantities replaces the main food product.
Eat as much buckwheat as you want and whenever you want throughout the day. Drink low-fat kefir during breaks. In case of a painful feeling of hunger, you are allowed to chew a few prunes and dried apricots and this is the list of dishes.
This diet is not healthy, but like most mono diets, buckwheat is very popular because of its effectiveness. Lasting 10 - 20 days, you will get rid of 10 kg. Then you need to switch to proper nutrition so as not to gain what you lost. If during the diet you feel severe fatigue, apathy, dizziness, then this option is not for you. Prosperity is a must.
Five parts
The essence of the diet is to distribute a set of foods from 5 groups to 5 meals. Take a small plate and fill it with dishes - one from each category:
- Protein: white chicken, seafood, low-fat cottage cheese, low-fat cheese, lean beef.
- Carbohydrates: rice, buckwheat, millet and other cereals, unsweetened fruits, vegetables.
- Fats: nuts, olives, olive oil, oily fish.
- Fiber: bran, wholemeal bread.
- Liquid: teas, fresh juices, smoothies, soy milk.
The diet is quite difficult, 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 weight loss method that must be adhered to constantly. The changes happen sequentially and do not contain strict bans, which protects fans of the system from damage and return to gluttony. But when 10 kg is set for 30 days, the gradualness can be ignored by immediately introducing strict rules:
- Cut portions using only small plates.
- Remove all junk from view.
- To get used to a full breakfast: oatmeal, natural yogurt without chemical fillers, chicken fillet with a slice of bread.
- The best side dishes are rice and buckwheat.
- Potatoes are good, but as a separate meal. Soups in meat broth are cooked without potatoes.
- Pasta - only in the morning.
- Fried is bad.
- Most foods are allowed until noon. Of course, if you need to lose 10 kg per month, this permission should not be abused.
- For lunch you should limit the set of dishes and portions. The fruits can be eaten in the morning.
- Dinner - until 18-00, later - not allowed. He who has no time will not dine.
The system provides mandatory physical activity - without them the process will be slow.
Weight loss exercises
Without sports it is almost impossible to lose ten pounds in a month. Based on the calculations, the energy costs for exercise should be up to 800 - 1500 calories:
- Aerobic exercise is responsible for burning fat: running, swimming, cycling, skiing and walking.
- Practice with a medium 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. Fat begins to burn after 40 minutes of continuous exercise.
- It is recommended to alternate different sports, intensity and duration of training so that the body does not have time to adapt.
Take L-carnitine 30 minutes before the lesson and take a second dose during aerobics. This amino acid helps to quickly and efficiently get rid of fat, but the supplement only works with physical activity. Drinking it is pointless without training.
Most "fat burning" exercises for a person weighing 70 kg in Kcal for 1 hour:
- ladder up - 900;
- running at a speed of 16 km / h - 750;
- ice skating - 770;
- cross running - 600;
- fast swimming with crawling - 570;
- water aerobics - 530;
- cycling at a speed of 20 km / h - 540;
- jump rope - 540.
To lose weight faster, it is desirable to increase the basal metabolism. And this is only one way: by increasing muscle mass. At home are suitable strength exercises with your own weight, dumbbells, barbell, dilator. Simulators and machines will come to the gym for help.
No need to be afraid of an "inflated" body
To gain muscle as a bodybuilder, you have to work with huge weights. Simple weight loss will strengthen and relax the muscles, which will benefit any figure. The force load allows you to "pour" a highly elastic body. The only problem is that the muscles are heavier than the fat, the arrow on the scales may not like you. But you can appreciate the effect visually in the mirror and in loose clothing.
If. despite all efforts, you can not lose weight, stop mocking the body and contact a specialist - for a start, a therapist and endocrinologist. Your doctor can help you by prescribing an appetite suppressant. These medicines are available only on prescription and work at the CNS level. In case of endocrine disorders, hormonal correction may be necessary. In severe cases, gastric bandages and other methods of treating obesity, including surgery, are indicated.
Another popular product among those who have lost weight is Orlistat. The drug blocks the absorption of dietary fats in the intestines and reduces calorie intake. However, it has an unpleasant side effect - diarrhea and stereos. These drugs are drugs and are taken under medical supervision. As for all types of dietary supplements for fat burning, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
Review # 1
"As my husband says, quitting smoking is easy, I've quit a hundred times. I have the same with weight loss. I went on diets a hundred times, lost 10-15 kg. I enjoyed it for a few months and then came back, also with makeup.
Tired, I decided not to rush anymore and just change my diet.
Without much effort I lost 10 kg in 1, 5 months. I stopped eating after 6 plus I started studying at home in front of the TV. I continue to eat properly, there are 20 more to complete.
Review # 2
In general, I decided to lose weight like normal people - on a diet. I was sitting on buckwheat, angry like a dog, hungry, but I lost 7 kilograms. Less than a month later, everything came back and most importantly, the weight is growing. I pulled - I pulled, but I still went to the endocrinologist.