The eternal problem of how to lose 10 kg per month at home, with enviable persistence, appears before the beach and holiday season. Slowly but surely transitioning to an ideal weight is a tedious and tedious exercise because you really want to achieve the desired result as soon as possible.
Promise yourself again that you will start a new life on Monday and go on a diet? Don’t be surprised if again nothing works, 10 pounds a month is no joke!
How many kg can you lose in a month without harm to health?
The main condition for losing weight is a calorie deficit. When daily energy expenditure exceeds food intake, the body begins to draw strength from its own reserves. First, the "reactor" burns carbohydrates in the blood and glycogen stores, and only then is used fatty fuel.
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 gives savings of up to 4000 Kcal per week. You can leave the same amount in the gym if you go there every day.
Therefore, if you reduce your diet a bit and do sports regularly, it is possible to lose 2 - 4 kilograms of excess per month. However, these figures are very approximate. The rate of weight loss depends on a variety of factors, ranging from initial weight and level of physical fitness, ending with individual metabolic rate.
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 in the month of each day requires a "shortage" of about 2400 Kcal. Only dietary restrictions are absolutely necessary here: you must not eat at all, the body must receive at least 800 calories a day.
The rest of the sport will have to be "finished": 2 hours of high-intensity activity is minus 1000, maximum - 1300 Kcal.
It is too difficult to maintain such a regime for a long time: firstly, strict food restrictions, and secondly, exhausting daily trainings. The danger of collapse, like the sword of Damocles, constantly hangs over the starving athlete and is worth the titanic effort to deal with the temptations.
Therefore, the recommended weight loss rate is about 1 kg per week for the average person who is losing weight, and a little more for those who have “grown” to a cent and more. Where do the impressive results of the "super diet" come from, on which people lose 10-12 kg per month?
These calculations take into account the burning of pure fat, however, in the process of losing weight, especially the wrong one, the body also loses fluid and muscle. The first 2-3 kg, which remain at the beginning of the diet, is water and is not always superfluous.
Weight loss with diuretics and baths is a common practice among athletes who need to show certain numbers on the scales by a certain day. The common man does not need this. No matter how tempting it was to lose a few pounds, withdrawing water has nothing to do with losing weight - it's nothing more than self-deception.
Fast 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 burns are very noticeable in weight, unlike subcutaneous stores, which are best measured by volume.
Another important factor is starting weight and fitness. The weight loss rate with a weight of 60 and 120 kg differs drastically. Throwing an extra 5 kg "ideally" for a relatively slender lady sometimes takes several months, while for honestly obese people, the kilos initially "fly away" in the tens.
A quick effect can be expected from those who have never limited themselves to food and led a passive lifestyle. A shocked, spoiled organism responds to a strict diet and sports by releasing many pounds of “ballast” until it adapts to the changes and slows down the process.
Experienced slim devices cannot boast of such results. The more often you go on a diet, the slower and “squeaky” weight disappears. But if you set a goal of "I want to lose 10 kg a month at home at all costs", nothing is impossible - with discipline and a willingness to endure trouble for 4 weeks.
How much should you eat to lose 10 kg in a month?
So, the task is set, it remains to honestly answer the question: what is even more important, be sure to see the precious numbers on the scales or reduce the percentage of fat with minimal damage to the body? In the first case, any 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 content of calories in your usual diet, how much energy the body needs at rest (basic metabolism) and daily consumption, taking into account the lifestyle.
- Calorie intake requires precise fixation for a few days: we weighed the portion, calculated its “energy price, ” using the data on the package or calorie table, and wrote it down.
- Basal metabolism depends on gender, age, weight and level of physical activity and is calculated using special formulas. You can use one of many methods to determine individual norms or, more simply, enter parameters into a network calculator and get a ready-made calculation. Approximately 70-kilogram body of a young woman in sleep consumes 1600 kcal per day, and 80-kilogram body - 1800. Over the years, the need for energy decreases - every 10 years by 50-100 kcal.
- Increase the obtained basic value of metabolism by the coefficient of activity: you need to add 20% of a passive lifestyle and 50-60% of daily training. The result is a calorie rate that is responsible for the stability of 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 lose weight, you will stop gaining weight, but that 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 on the bottom bar, it will reduce another 1, 3 kg. The energy value cannot fall below 1200 Kcal, that is the minimum. As an exception and for a short time, it is allowed to eat 800 Kcal. A few days a week of fasting will gain an additional 0, 5 kg - a total of 3, 5.
Why can't you eat less and starve even less?
If the calorie content of the diet is below the minimum, the body perceives it as the appearance of hunger and includes a way to save energy, slowing down all metabolic processes.
In such conditions, the process of losing weight inevitably stops and the body begins to store reserves in revenge. The result is "killed" metabolism and difficult to correct obesity.
10 kg per month weight loss menu
To eat 1200 Kcal a day, you can't do without a scale and a calorie chart. The fact is that without months of experience in careful food counting, it is almost impossible to adhere to the established framework. Most people are greatly mistaken in estimating their own consumption, trying to “eye” to determine the energy value of a diet.
For example, how to lose weight per month at home for 10 kg - 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 breast (100 g) | 110 |
| 2 cups vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 teaspoon) | 40 |
| 200 g fresh cottage cheese | 140 |
The food set is distributed during the day for 4 - 5 meals. With a handy table or calorie calculator you can easily create a complete and varied menu.
What eating habits will help you lose weight?
Proper nutrition - 80% of successful weight loss. You can choose any balanced diet, adhere to popular weight loss systems, just count calories, not depriving yourself of "sweets" if they fit into the daily norm. Sooner or later it will bring 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 which products they come. Here are the principles:
- Water. When trying to lose weight, you should not give up fluids. On the contrary, it should be delivered at least 1, 5 - 2 liters. We are talking about pure water, excluding teas, soups, juices, which are food from the point of view of nutrition. Drink the first glass in the morning before breakfast.
Fluid allows the body to remove fat breakdown products, participates in metabolic processes and helps control appetite. - Breakfast. It should be within half an hour of waking up. The first meal starts the metabolism and gives energy until lunch. A full breakfast is not a cup of coffee with a croissant, but a balanced mix of protein and slow carbs.
- Carbohydrates. The main source of human energy during a diet can have only one form - complex or slow. No sugar, explicit or implicit, sweets, bakery products, bread, starchy vegetables. You can and should - whole grain cereals, cereal side dishes, but not for dinner.
- Proteins. The main nutrient that allows you to maintain muscle mass during the diet, and strength exercises - to build it, and thus increase the basic cost of calories. Protein should be included in any meal, and in the evening - in a fat-free form.
- Fat. They cannot be completely excluded, 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 cause increased fat deposition. Avoid fluctuations in insulin and blood sugar levels - do not take long breaks between meals (maximum 3 hours). Replace fast-carb foods with less harmful ones: buckwheat instead of rice, apples instead of bananas.
- Dinner. The lightest meal of the day, consists mainly of low-fat proteins - cottage cheese, chicken breast, protein powder. You can combine it with herbs and a salad of fresh vegetables. Don't eat after 6pm? Forget this rule. If you go to bed at midnight, make sure to have a snack at 9pm to 10pm.
- Fibers. Insoluble dietary fiber reduces appetite, reduces GI meals, adsorbs toxins and excess fat in the digestive tract. The best source of fiber is raw vegetables and greens. It is recommended to include in every meal.
These are general guidelines for a healthy diet, but some weight loss systems offer their own rules that are sometimes against them. If you choose to adhere to any authorial method, follow its principles - the creators will surely have an explanation for each digression.
Diet for weight loss of 10 kg per month
Diet is a good helper in normalizing and maintaining shape. However, few techniques are designed so that they can be kept safe for a long time. The most effective diets are designed for a short period of time and are suitable for the first phase - for rapid weight loss.
Buckwheat diet
A popular diet for losing 10 kg per month at home is buckwheat. 2-3 weeks buckwheat in unlimited quantities replaces the main food product.
Eat buckwheat as much as you want and whenever you want during the day. During breaks, drink low-fat kefir. With a painful feeling of hunger, it is allowed to chew a couple of prunes and dried apricots, and this is a list of dishes.
This diet is not healthy, but like most mono diets, buckwheat is very popular because of its effectiveness. After lasting 10 - 20 days, you will lose 10 kg. After that, you need to switch to a proper diet so as not to gain what you have lost. If during the diet you feel severe fatigue, apathy, dizziness, then this option is not for you. Prosperity is necessary.
Five parts
The essence of the diet is the distribution of a set of foods from 5 groups in 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, low-fat 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 activities are needed for greater effect.
Minus 60
The "Minus 60" system is not a diet in the usual sense, but a method of weight loss, which must be constantly adhered to. Changes happen consistently and do not contain rigid bans, which secures system fans from breakdowns and a return to gluttony. But when it comes to 10 kg in 30 days, gradualness can be ignored by introducing strict rules:
- Cut the pieces using only small plates.
- Remove all rubbish 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 fine, but as a separate meal. Soups in meat broth are cooked without potatoes.
- Pasta - only in the morning.
- It's fried bad.
- Most groceries are allowed until noon. Of course, if you need to lose 10 kg per month, you must not abuse this permit.
- For lunch you should limit the set of dishes and portions. The fruit can be eaten in the morning.
- Dinner - until 18-00, later - not allowed. Those who do not have time will not have dinner.
The system envisages mandatory physical activities - without them the process will be slowed down.
Weight loss exercises
Without sports it is almost impossible to lose ten pounds in a month. Based on the budget, the cost of exercise energy should be up to 800 - 1500 calories:
- Aerobic exercise is 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.
- Training duration - an hour and a half. Fat starts 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 adjust.
Take L-carnitine 30 minutes before class and take a second dose during aerobics. This amino acid helps to quickly and efficiently store fat, but the supplement only works with physical activity. Drinking is pointless without training.
Most fat burning exercises for a person weighing 70 kg in kcal in 1 hour:
- stairs up - 900;
- running at 16 km / h - 750;
- ice skating - 770;
- cross running - 600;
- fast swimming by crawling - 570;
- water aerobics - 530;
- driving at a speed of 20 km / h - 540;
- jump rope - 540.
For faster weight loss it is desirable to increase basal metabolism. And that's just one way: by increasing muscle mass. At home, strength exercises with your own weight, dumbbells, barbell, extender are suitable. Simulators and machines will help in the gym.
There is no need to be afraid of a "pumped out" body
To get muscles like a bodybuilder, you have to work with huge weights. Simple weight loss will receive muscle strengthening and relief, which will benefit any figure. The force load allows you to "shape" a strong elastic body. The only problem is that the muscles are heavier than the fat, the arrow on the scales may not please 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 consult a specialist - to begin with a therapist and endocrinologist. Your doctor can help you by prescribing an appetite control medicine. These drugs are only available by prescription and act at the level of the CNS. In the case of endocrine disorders, hormonal correction may be needed. In severe cases, gastric connectivity and other methods of treating obesity, including surgery, are indicated.
Another popular product among those who lose weight is Orlistat. The drug blocks the absorption of dietary fats in the intestines and reduces calorie intake. However, it has unpleasant side effects - diarrhea and stereos. These medications are medications and are taken under medical supervision. As for all types of dietary supplements for burning fat, no one has proven their effectiveness and safety.
Weight Loss Reviews
Review # 1
“As my husband says, quitting smoking is easy, I quit a hundred times. I have the same thing with losing weight. I went on a diet a hundred times, I lost 10-15 kg. I looked forward to a few months and then recruited back, also with makeup on.
Tired, he decided not to rush anymore and just change his diet.
Without much effort, I lost 10 kg in 1, 5 months. I stopped eating after I started studying 6 plus at home in front of the TV. I still eat well, there are 20 more until the end ".
Review # 2
Overall, I decided to lose weight like normal people - on a diet. I was sitting on buckwheat, angry as a dog, hungry but shed 7 pounds. Less than a month later, everything is back, and most importantly, the weight is growing. I withdrew - withdrew, but still went to the endocrinologist.