The perennial problem of how to lose 10 kg per month at home with enviable consistency arises before the beach and vacation season. Going slowly but steadily to the ideal weight is a tedious and boring exercise because you really want to achieve the desired result as quickly as possible.
Again, do you promise yourself to start a new life on Monday and go on a diet? Don't be surprised if nothing works again, 10 pounds per month, that's no joke!
How many kg can you lose weight in a month without harm to health?
The main condition for weight loss is a calorie deficit. When daily energy expenditure exceeds its food intake, the body begins to draw strength from its own reserves. First, the carbohydrates in the blood and the glycogen stores are burnt in the "reactor", and only then the fatty fuel is used.
Burning 1 kg of pure fat requires a deficit of 7, 700 to 9, 000 calories. 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 allows them to save up to 4000 Kcal per week. The same amount can be left in the gym if you go there every day.
So by reducing nutrition a bit and exercising regularly, it is possible to shed 2-4 extra pounds per month. However, these figures are very approximate. The rate of weight loss depends on a variety of factors, ranging from initial weight and fitness level, to the individual metabolic rate.
Is it realistic to lose 10 kg in a month?
Since 10 kg of adipose tissue represents over 70, 000 Kcal, it is easy to calculate that for their use in one month every day, a "shortage" of about 2400 Kcal is required. Food restrictions alone are essential here: you must not eat at all, at least 800 calories per day must be received by the body.
The rest will have to be "supplemented" by sport: 2 hours of high intensity activities are minus 1000, maximum - 1300 Kcal.
It is too difficult to maintain such a diet for a long time: first, strict dietary restrictions, and second, exhausting daily workouts. The danger of breakdown, like the sword of Damocles, constantly hangs over the hungry athlete, and it is worth a titanic effort to face the temptations.
This is why the recommended rate of weight loss is around 1 kg per week for the average person who is losing weight, and a bit more for those who have "grown" to a centner and above. Where do the impressive results of “super diets” come from, where people lose 10 to 12 kg per month?
These calculations take into account the burning of pure fat, however, in the process of losing weight, especially the bad, the body also loses fluids and muscles. The first 2 to 3 kg, starting at the start of the diet, are water, and not always superfluous.
Losing weight with diuretics and baths is a common practice among athletes who need to display specific numbers on the scale by a certain day. An ordinary person does not need this. No matter how tempting it is to lighten up a few kilograms, water uptake has nothing to do with weight loss - it's nothing more than self-deception.
Quick diets and high intensity aerobic exercise give an impressive drop. Both contribute to the destruction of muscle tissue. Because muscle is heavier than fat, muscle burn is very noticeable in weight, as opposed to subcutaneous stores, which are best measured in volume.
Another important factor is initial body weight and fitness. The rate of weight loss with a weight of 60 and 120 kg differs significantly. Unloading an additional 5 kg "ideally" for a relatively slender woman sometimes takes several months, while for a frankly obese person, the pounds at the beginning "fly" by the dozen.
A quick effect can be expected from those who have never limited themselves to food and have led passive lives. The shocked and pampered organism responds to strict diet and exercise by releasing several kilograms of "ballast" until it adapts to the changes and slows down the process.
Experienced skinny ones cannot boast of such results. The more often you diet, the slower, "squeaky" weight goes away. But if you set yourself the goal of “I want to lose 10 kg per month at home at all costs”, nothing is impossible - with discipline and willingness to endure hardships for 4 weeks.
How much should you eat to lose 10 kg in a month?
So the task has been fixed, it remains to answer the question honestly: what is more important, of course, to see the cherished numbers on the scale or to reduce the percentage of fat with a minimumdamage to the body? In the first case all methods of extreme weight loss will work, in the second you will have to drastically change your eating habits and the way you think.
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. To start, calculate the calorie content of your usual diet, the amount of energy the body needs at rest (basal metabolism) and daily consumption, taking into account lifestyle.
- Calorie intake requires careful fixation for several days: we weighed a portion, calculated its energy "cost", using the information on the package or calorie charts, and noted it down.
- Basal metabolic rates depend on gender, age, weight and level of physical activity and are calculated using special formulas. You can use one of the many methods to determine the individual standards or, more simply, enter the parameters into the online calculator and get a ready-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 need for energy decreases - every 10 years from 50 to 100 kcal.
- Increase the basal metabolism obtained by the activity coefficient: you should add 20% with a passive lifestyle and 50-60% with daily training. The result is the calorie count, which is responsible for the stability of the current body weight.
- We now determine the optimal calorie content. Let's say you eat an average of 2500 Kcal and your norm is 1900. If you reduce, the weight will stop growing, but it is not enough for weight loss. For the result, you will need to squeeze at least 20% more - up to 1500. And this is almost 1, 5 times less than the usual diet.
By saving 400 calories per 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 lower bar, it will reduce 1, 3 kg more. 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 few days of fasting per week will give an additional 0. 5 kg - a total of 3. 5.
Why can't you eat less, let alone starve?
If the calorie content of the diet is less than the minimum, the body perceives this as the onset of hunger and activates the energy-saving mode, slowing down all metabolic processes.
Under such conditions, the weight loss process inevitably stops and the body begins to store reserves with vengeance. The result is a “killed” metabolism and obesity that is difficult to correct.
Weight loss menu for 10 kg per month
To eat 1200 Kcal per day, you cannot do without a scale and a calorie chart. The point is that without several months of experience in meticulous food counting, it is almost impossible to stick to the established framework. The majority of people are very wrong when judging their own intake, trying to determine "with the naked eye" the energy value of the diet.
For example, how to lose weight by 10 kg per month at home - menu for 1200 - 1300 Kcal:
| Flat | Calories, Kcal |
| Portion of oats in water (200 g) | 170 |
| Hard-boiled egg | 75 |
| Plate of light vegetable soup | 100 |
| 2 green apples | 150 |
| Portion of rice | 140 |
| Chicken breast (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 to 5 meals. With a table or calorie calculator at your fingertips, you can easily create a full and varied menu.
What eating habits will help you lose weight?
Correct diet - 80% successful weight loss. You can choose any balanced diet, stick to popular weight loss systems, just count calories, not deprive yourself of "sweets" if they meet the daily norm. Sooner or later it will give results, provided that you do not need to lose 10 kg in a month.
For maximum effect, it's not just the calories that count, but also when and where products come from. There are principles here:
- Water. When trying to lose weight, you shouldn't give up fluids. On the contrary, it should be provided at least 1. 5-2 liters. We are talking about clean water, excluding teas, soups, fruit juices, which are foods from the point of view of nutrition. Drink the first glass in the morning before breakfast.
Fluid allows the body to eliminate the breakdown products of adipose tissue, participates in metabolic processes and helps control appetite. - Breakfast. He should be within half an hour of waking up. The first meal triggers the metabolism and provides energy until lunchtime. A 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, explicit or implicit, sweets, pastries, bread, starchy vegetables. You can and should - whole grain cereal, cereal side dishes, but not for dinner.
- Proteins. The main nutrient that allows you to maintain muscle mass during the diet and with strength exercises - to build it and therefore increase the basic calorie expenditure. Protein should be included in any meal, and in the evening - in a fat-free form.
- Fats. They cannot be completely excluded, but they must be limited. Favor vegetable oils and fatty fish.
- Glycemic index. Foods with a high GI cause a spike in insulin and cause increased fat deposits. Avoid fluctuations in insulin and blood sugar levels - don't take long breaks between meals (3 hours is the maximum). Replace foods high in carbohydrates with less harmful counterparts: buckwheat instead of rice, apple instead of banana.
- Dinner. The lightest meal of the day, consisting mainly of lean protein - cottage cheese, chicken breast, protein powder. You can combine it with herbs and a salad of fresh vegetables. Don't eat after 6: 00 p. m.?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 GI from meals, adsorbs toxins and excess fats in the digestive tract. The best source of fiber is raw vegetables and green vegetables. It is advisable to include in every meal.
These are general guidelines for healthy eating, but some weight loss systems have their own rules, which sometimes contradict them. If you decide to adhere to an author's method, follow his principles - surely the creators will have an explanation for every digression.
Diets to lose weight of 10 kg per month
Diets are good aids for normalization and maintenance of shape. However, few techniques are designed in such a way that they can be safely adhered to for a long time. The most effective diets are designed for a short period of time and are suitable for the first step - for rapid weight loss.
Buckwheat bunch
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. With a painful feeling of hunger, it is allowed to chew a few dried prunes and apricots, and here is the list of dishes.
This diet is not healthy, but like most mono diets, buckwheat is very popular due to its effectiveness. After holding 10 to 20 days, you will get rid of 10 kg. After that, you need to switch to proper diet so as not to gain what was lost. If during the diet you experience severe fatigue, listlessness, dizziness, this option is not for you. Well-being 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 grains, unsweetened fruits, vegetables.
- Fats: nuts, olives, olive oil, fatty fish.
- Fiber: bran, whole grain bread.
- Liquid: teas, fresh fruit juices, smoothies, soy milk.
The diet is tough enough, but effective. For greater effect, physical activity is required.
Minus 60
The "Minus 60" system is not a diet in the conventional sense, but a method of losing weight, to which you must constantly adhere. The changes occur consistently and do not contain rigid prohibitions, ensuring fans of the system crashes and a return to gluttony. But when 10 kg in 30 days is in play, gradualism can be overlooked by immediately introducing strict rules:
- Cut portions using only small plates.
- Remove all trash from sight.
- To get used to full breakfasts: 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. Meat broth soups are cooked without potatoes.
- Pasta - only in the morning.
- Fried is bad.
- Most foods are allowed until noon. Naturally, 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 6: 00 p. m. , later - not allowed. Those who do not have time will not have supper.
The system provides for compulsory physical activity - without them the process will be slowed down.
Slimming exercises
Without exercise, it is almost impossible to lose ten pounds in a month. Based on the calculations, the energy costs for exercise should be 800 to 1500 calories:
- Aerobic exercise is responsible for burning fat: running, swimming, cycling, skiing and walking.
- Exercise at an average heart rate. If the pulse is too weak, the charge is insufficient; too high - the body goes into catabolic mode and destroys its own muscles.
- Duration of training - one and a half hours. Fat begins to burn after 40 minutes of continuous exercise.
- 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 burn fat quickly and effectively, but the supplement only works with physical activity. Drinking is useless without training.
The most “fat burning” exercises for a person weighing 70 kg in Kcal for 1 hour:
- stair climb - 900;
- operating at a speed of 16 km / h - 750;
- ice skating - 770;
- long distance running - 600;
- rapid exploration swim - 570;
- aquagym - 530;
- bicycle at a speed of 20 km / h - 540;
- skipping rope - 540.
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 their own weight, dumbbells, a barbell, an expander are suitable. In the fitness room, simulators and machines will come to the rescue.
No need to be afraid of a "bloated" body
To build muscle like a bodybuilder, you have to work with huge weights. Simple weight loss will receive muscle strengthening and relief, which will benefit any figure. Force loading allows you to "mold" a strong elastic body. The only problem is that muscle is heavier than fat, you may not like the arrow on the scale. But you can appreciate the effect visually in the mirror and in loose clothing.
If, despite your best efforts, you cannot lose weight, stop mocking the body and contact a specialist - for a start, a therapist and an endocrinologist. Your doctor can help by prescribing medication to control your appetite. These drugs are only available by prescription and work in the CNS. In the event of endocrine disorders, hormonal correction may be necessary. In severe cases, the gastric band and other methods of treating obesity, including surgery, are indicated.
Orlistat is another popular product among those who are losing weight. The drug blocks the absorption of dietary fat in the intestines and reduces calorie intake. However, it has an unpleasant side effect - diarrhea and stearhea. These drugs are drugs and are taken under medical supervision. As for all kinds of fat burning supplements, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
Revision # 1
“Like my husband says, quitting smoking is easy, I quit a hundred times. I have the same with losing weight. I have dieted a hundred times, I have lost 10 to 15 kg. I rejoiced for a few months, then recruited again, also with a featherweight.
Tired, decided not to rush anymore and just change the diet.
Without too much effort, I shed 10 kg in 1. 5 months. I stopped eating after 6 years and over, I started studying at home in front of the TV. I continue to eat well, there are still 20 to finish ”.
Revision # 2
In general, I decided to lose weight like normal people - on a diet. I sat on buckwheat, angry like a dog, hungry, but shed 7 kilos. Less than a month later, everything came back, and most importantly, the weight is increasing. I pulled - pulled, but still went to the endocrinologist.