The eternal problem of how to lose 10 kg per month at home, with an enviable constancy, arises before the beach and vacation season. Getting to your ideal weight slowly but surely is a tedious and boring exercise, because you really want to get the desired result as soon as possible.
Once again, do you promise yourself to start a new life on Monday and go on a diet? Don't be surprised if nothing turns out right again, 10 kilos a month is no joke!
How much kg can you lose weight in a month without damaging your health?
The main condition for weight loss is a calorie deficit. When the daily energy expenditure exceeds your 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 1kg of pure fat requires a deficit of 7, 700-9, 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%, giving you a weekly saving of up to 4000 Kcal. You can leave the same amount in the gym if you go every day.
So by cutting back on nutrition a bit and playing sports regularly, it is possible to shed 2 to 4 extra pounds per month. However, these figures are very approximate. The rate of weight loss depends on a variety of factors, ranging from starting weight and fitness level to individual metabolic rate.
Is it realistic to lose 10 kg in a month?
Considering that 10 kg of adipose tissue is more than 70, 000 Kcal, it is easy to calculate that for its use in a month every day a "shortage" of about 2400 Kcal is required. Food restrictions alone are indispensable here: you should not eat anything, the body should receive at least 800 calories per day.
The rest will have to be "topped" by sports: 2 hours of high intensity activities are less 1000, maximum - 1300 Kcal.
It's just too difficult to stick with such a regimen for long: first, strict dietary restrictions, and second, grueling daily workouts. The danger of collapse, like the sword of Damocles, constantly looms over the hungry athlete, and it is worth a titanic effort to cope with the temptations.
That is why the recommended rate of weight loss is about 1kg per week for the average person who is losing weight, and slightly more for those who have "grown" to a hundredth or more. Where do the impressive results of "super diets" come from, in which 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 wrong one, the body also loses fluid and muscle. The first 2-3 kg, which come out at the beginning of the diet, are water, and they are not always superfluous.
Losing weight with diuretics and baths is a common practice among athletes who need to display specific numbers on the scale for a given day. An ordinary person does not need this. No matter how tempting it is to lose a couple of kilograms, water removal has nothing to do with losing weight, it is 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 burning is highly noticeable by weight, as opposed to subcutaneous stores, which are best measured by volume.
Another important factor is starting body weight and fitness. The rate of weight loss with a weight of 60 and 120 kg differs dramatically. Dumping an extra 5 kg "to the ideal" for a relatively thin woman sometimes takes several months, while for a frankly obese person, the kilograms at first "fly" by dozens.
A quick effect can be expected from those who have never limited themselves to food and have led a passive lifestyle. The dismayed and pampered organism responds to a strict diet and sport by dropping many kilograms of "ballast" until it adapts to the changes and slows down the process.
Experienced slimmers cannot boast of such results. The more often you go on a diet, the slower and "squeaky" the weight goes off. But if you set the goal "I want to lose 10 kg a month at home at any cost", nothing is impossible, with discipline and willingness to endure difficulties for 4 weeks.
How much should you eat to lose 10 kg in a month?
So, the task has been set, it remains to honestly answer the question: what is more important, of course, to see the precious numbers on the scale or to reduce the percentage of fat with minimal harm to the body? In the first case, any extreme weight loss method will work, in the second, you will have to radically change your eating habits and your way of thinking.
In order to understand how to properly lose 10 kg per month at home, you need to clearly determine how much you can cut food without harm to health. To begin, calculate the caloric 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 meticulous fixation over several days: we weigh a serving, calculate its energy "cost", using information from the package or calorie tables, and write 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 individual norms or, more simply, enter the parameters into the online calculator and get a ready-to-use 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 by 50-100 kcal.
- Increase the base metabolism figure 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 we determine the optimal caloric content. Let's say you consume an average of 2500 Kcal and your norm is 1900. If you reduce, the weight will stop growing, but this is not enough to lose weight. To get the result, you will have 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 per day, you will eliminate 1. 7 kg of pure fat in a month. Isn't it awesome? Try to lower the calorie content to the bottom bar, this will subtract 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 ingest 800 Kcal. A couple of fasting days a week will yield another 0. 5 kg, a total of 3. 5 kg.
Why can't you eat less and starve less?
If the caloric content of the diet is below the minimum, the body perceives it as the onset of hunger and activates the energy saving mode, which slows down all metabolic processes.
In such conditions, the weight loss process inevitably stops and the body begins to store reserves with a vengeance. The result is a "dead" metabolism and obesity that is difficult to correct.
Menu to lose weight by 10 kg per month
To eat 1200 Kcal per day, you cannot do without a scale and a calorie table. The fact is that without many months of experience in careful food counting, it is almost impossible to adhere to the established framework. Most people make huge mistakes when evaluating their own intake, trying to determine "by eye" the energy value of the diet.
For example, how to lose weight 10 kg per month at home - menu for 1200 - 1300 Kcal:
| Plato | 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 of vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 teaspoon) | 40 |
| 200 g fat-free cottage cheese | 140 |
The food set is distributed throughout the day for 4 - 5 meals. With a table or calorie calculator at hand, you can easily create a comprehensive 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, without depriving yourself of "sweets" if they adhere to the daily norm. Sooner or later this will bring results, as long as you don't need to lose 10 kg in a month.
For maximum effect, not only calories matter, but also when and what products they come from. Here are principles:
- Water. When trying to lose weight, you shouldn't give up on fluids. Rather, at least 1. 5 - 2 liters should be supplied. We are talking about clean water, excluding teas, soups, juices, which are food from a nutritional point of view. Drink the first glass in the morning before breakfast.
The liquid allows the body to remove breakdown products from 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 lunchtime. A complete 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 the diet can have only one form: complex or slow. No sugars, explicit or implicit, sweets, baked goods, bread, starchy vegetables. Can and should: whole grains, cereal side dishes, but not for dinner.
- Proteins. The main nutrient that allows you to maintain muscle mass during diet and with strength exercises, to develop it and, therefore, increase base calorie expenditure. Protein should be included in any meal and in the evening, in a fat-free form.
- Fats. They cannot be ruled out entirely, but they must be limited. Give preference to vegetable oils and fatty fish.
- Glycemic index. Foods with a high GI cause an increase in insulin and cause an increase in fat deposition. Avoid fluctuations in insulin and blood sugar levels; do not take long breaks between meals (3 hours is the maximum). Replace fast carb foods with less harmful counterparts: 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 fresh vegetable salad. Don't you eat after 18: 00? Forget this rule. If you go to bed at midnight, be sure to have a snack between 9 and 10 p. m.
- Fiber. Insoluble dietary fiber reduces appetite, lowers the GI of meals, adsorbs toxins and excess fats in the digestive tract. The best source of fiber is raw greens and vegetables. It is advisable to include it in all meals.
These are general guidelines for healthy eating, but some weight loss systems offer their own rules, which sometimes contradict them. If you decide to stick to any author's method, follow their principles - creators are sure to have an explanation for each digression.
Diets to lose weight of 10 kg per month
Diets help to normalize and keep fit. However, few techniques are designed in such a way that they can be attached safely 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. For 2-3 weeks, buckwheat in unlimited quantities takes the place of the main food product.
Eat as much buckwheat as you want and whenever you want during the day. Drink low-fat kefir during breaks. With a painful feeling of hunger, it is allowed to chew a couple of 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 due to its effectiveness. Having endured for 10-20 days, it will get rid of 10 kg. After that, 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. Well-being is essential.
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 plates, one from each category:
- Proteins: 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, fatty fish.
- Fiber: bran, whole wheat bread.
- Liquid: teas, natural juices, smoothies, soy milk.
The diet is quite harsh, but effective. For maximum effect, physical activity is required.
Minus 60
The "Minus 60" system is not a diet in the conventional sense, but a method to lose weight, which must be constantly adhered to. Shifts occur consistently and contain no rigid bans, assuring fans of the breakdown system and a return to gluttony. But when 10 kg is at stake in 30 days, gradualism can be neglected by immediately introducing strict rules:
- Cut portions using only small plates.
- Get all junk food out of sight.
- To get used to full breakfasts: oatmeal, plain 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.
- Fried is bad.
- Most food is allowed until noon. Naturally, if you need to lose 10 kg per month, this permission should not be abused.
- For lunch, you should limit your plate and portion set. 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 provides mandatory physical activity; without them, the process will slow down.
Weight loss exercises
Without sports, it is almost impossible to lose ten kilograms in a month. According to calculations, energy costs for exercise should be up to 800 to 1500 calories:
- Aerobic exercise is responsible for burning fat: running, swimming, biking, skiing, and walking.
- Exercise at 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. 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 aerobic exercises. This amino acid helps to eliminate fats quickly and efficiently, but the supplement only works with physical activity. Drinking it is pointless without training.
The most "fat burning" exercises for a person weighing 70 kg in Kcal for 1 hour:
- climb stairs - 900;
- running at a speed of 16 km / h - 750;
- ice skating - 770;
- cross country race - 600;
- fast swimming - 570;
- water aerobics - 530;
- pedaling at a speed of 20 km / h - 540;
- jump rope - 540.
To lose weight faster, increase your 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, a bar, an expander are suitable. In the fitness room, simulators and machines will come to the rescue.
There is no need to be afraid of a "bloated" body
To get muscle like a bodybuilder, you have to work with heavy weights. A simple slimming will receive strengthening and relief of the muscles, which will benefit any figure. Force loading allows you to "mold" a strong elastic body. The only problem is that muscles are heavier than fat, the arrow on the scale may not please you. But you can visually appreciate the effect in the mirror and in loose clothing.
Yes. despite all efforts, you can not lose weight, stop making fun of the body and contact a specialist, to begin with, a therapist and an endocrinologist. Your doctor can help you by prescribing medicine to control your appetite. These drugs are only available with a prescription and work at the CNS level. In case of endocrine disorders, hormonal correction may be necessary. In severe cases, gastric banding and other obesity treatment methods are indicated, including surgery.
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 an unpleasant side effect: diarrhea and stearrhea. These drugs are drugs and are taken under medical supervision. As for all kinds of fat burning dietary supplements, no one has proven their efficacy and safety.
Weight Loss Reviews
Revision no. # 1
“As my husband says, quitting is easy, I have quit hundreds of times. The same goes for weight loss. I dieted a hundred times, lost 10 to 15 kg. I rejoiced for a couple of months and then recruited, also at a fixed weight.
Tired, he decided not to rush any more and just change his diet.
Without much effort, I dropped 10 kg in 1. 5 months. I stopped eating after 6 and started studying at home in front of the television. I'm still eating well, there are 20 more left to finish ”.
Revision no. # 2
In general, I decided to lose weight like normal people, on a diet. I sat on buckwheat, angry as a dog, hungry, but I threw 7 kilograms. Less than a month later, everything is back and, most importantly, the weight is growing. I pulled, I pulled, but I still went to the endocrinologist.