The eternal problem of how to lose 10 kg per month at home, with enviable endurance appears before the beach and vacation season. Slowly but surely going to the ideal weight is a tedious and boring exercise because you really want to get the desired result as soon as possible.
Once again, promise yourself to start a new life on Monday and go on a diet? Do not be surprised if nothing works again, 10 pounds a month is no joke!
How many kg can you lose weight in a month without harming your health?
The main condition for weight loss is the calorie deficit. When the daily expenditure of energy exceeds its intake with food, the body begins to draw strength from its reserves. First, carbohydrates in the blood and glycogen stores are burned in the "reactor", and only then is fat fuel used.
Burning 1 kg of pure fat requires a calorie deficit of 7, 700-9, 000. For an average person consuming no more than 3000 Kcal per day, it is not difficult to shorten his diet by 25%, which gives a weekly savings of up to 4000 Kcal. The same amount can be left in the gym if you go there every day.
Thus, by cutting back on nutrition a bit and going to the gym 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 number of factors, starting with the initial weight and the level of physical fitness, ending with the individual rate of metabolism.
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 their use within a month every day, a "deficiency" of about 2400 Kcal is required. Only food restrictions are necessary here: you should not eat at all, at least 800 calories a day should be taken from the body.
The rest will have to "finish" from sports: 2 hours of high-intensity activities are minus 1000, maximum - 1300 Kcal.
It is very difficult to maintain such a regimen for a long time: first, strict dietary restrictions, and second, exhausting daily exercise. The danger of decay, like the sword of Damocles, constantly rests on the hungry athlete and is worth a titanic effort to withstand temptation.
This is why the recommended weight loss level is about 1 kg per week for the average person who is losing weight, and a little more for those who are "grown" in a centner and up. Where do the impressive results of "super diets" come from, on which people lose 10 - 12 kg per month?
These calculations take into account the burning of pure fat, however, during the process of losing weight, especially the wrong one, the body also loses fluids and muscles. The first 2 - 3 kg, which is left at the beginning of the diet, is water, and not always excess.
Weight loss with diuretics and baths is a common practice among athletes who need to show specific numbers on the scales within a given day. An ordinary person does not need this. No matter how tempting it is to lose a few pounds, water withdrawal has nothing to do with weight loss - it is nothing but self-deception.
Fast diets and high-intensity aerobic exercise yield an impressive decline. Both contribute to the destruction of muscle tissue. Since muscle is heavier than fat, muscle burning is more noticeable by weight, compared to subcutaneous depots, which are better measured in volume.
Another important factor is the initial body weight and physical shape. The rate of weight loss with a weight of 60 and 120 kg varies dramatically. Losing an extra 5 kg "ideally" for a relatively thin lady sometimes takes several months, while for a frankly obese person, the pounds initially "fly" in the tens.
A quick effect can be expected from those who have never limited themselves to food and have led a passive lifestyle. The shocked and pet body responds to a strict and sporty diet by shedding many pounds of “ballast” until it adapts to the changes and slows down the process.
Experienced pests can not boast of such results. The more often you diet, the slower the weight and the "chirping" disappears. But if you set the goal "I want to lose 10 kg per month at home at all costs", nothing is impossible - with discipline and willingness to endure hardship for 4 weeks.
How much should you eat to lose 10 kg per month?
So the task is set, it remains to answer honestly the question: what is more important, no doubt see the precious numbers on the scales or reduce the percentage of fat with minimal bodily harm? In the first case, any method of extreme weight loss will work, in the second, you will need 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 down on food without harming your health. To begin, calculate the calorie content of your regular diet, how much energy the body needs at rest (basic metabolism), and daily consumption, taking into account lifestyle.
- Calorie intake requires meticulous fixation for several days: we weighed a portion, calculated its "cost" of energy, using the information in the package or calorie charts, and wrote it down.
- Base metabolic rate depends on gender, age, weight and level of physical activity and is calculated using specific formulas. You can use one of the many methods for setting individual rates, or, more simply, enter the parameters into the online calculator and get a ready-made calculation. A body of approximately 70 kilograms of a young woman in a dream consumes 1600 kcal per day, an 80-kilogram body - 1800. With age, the need for energy decreases - every 10 years by 50-100 kcal.
- Increase your basal metabolic rate by activity factor: you should add 20% with a passive lifestyle and 50-60% with daily training. The result is the calorie rate, which is responsible for maintaining the actual body weight.
- Now we determine the optimal calorie content. Let’s say you eat an average of 2500 Kcal, and your rate is 1900. If you reduce, the weight will stop growing, but that is not enough to lose weight. As a result, you will need to squeeze at least another 20% - up to 1500. And that is almost 1. 5 times less than the usual diet.
Save 400 calories a day, you will save 1. 7 kg of pure fat in a month. Not impressive? Try to reduce the calorie content in the bottom bar, this will reduce another 1. 3 kg. The energy value can not 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 days of fasting a week will give even 0. 5 kg - a total of 3. 5 kg.
Why can't you eat less and still less from hunger?
If the calorie content in the diet is below the minimum, the body perceives this as the onset of hunger and ignites the way of saving energy, slowing down all metabolic processes.
Under such conditions, the weight loss process inevitably stops, and the body begins to maintain reserves with a vengeance. The result is a "killed" metabolism and difficult overweight to correct.
Menu for weight loss for 10 kg per month
To eat 1200 Kcal per day, you can not do without scales and a calorie table. The fact is that without many months of experience in carefully counting food, it is almost impossible to stick to the established framework. Most people make a lot of mistakes in estimating their consumption, trying to determine "by 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:
| Plate | Calories, Kcal |
| Portion of oatmeal in water (200 g) | 170 |
| Hard boiled egg | 75 |
| Light vegetable soup dish | 100 |
| 2 green apples | 150 |
| Rice portion | 140 |
| Chicken breast (100 g) | 110 |
| 2 cups vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 teaspoon) | 40 |
| 200 g nonfat cottage cheese | 140 |
The food set is distributed throughout the day for 4-5 meals. With a desk or calorie calculator on hand, you can easily create a complete and varied menu.
What eating habits will help you lose weight?
Correct diet - 80% of successful weight loss. You can choose any balanced diet, adhere to known weight loss systems, just count the calories, not depriving yourself of "sweets" if they fit into the daily norm. Sooner or later, this will bring results, provided you do not need to lose 10 kg within a month.
For maximum effect, it is not only the calories that matter, but also when and from which products it comes. There are principles here:
- Water. When trying to lose weight, you should not give up fluids. On the contrary, it should be supplied at least 1, 5 - 2 liters. We are talking about clean 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 adipose tissue breakdown products, participates in metabolic processes and helps control appetite. - Breakfast. He should be within half an hour of waking up. The first meal starts the metabolism and provides energy until lunch time. 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 the diet can have only one form - complex, or slow. No sugars, clear or implied, cakes, baked goods, bread, starchy vegetables. You can and should - cereal cereal, cereal side dishes, but not for dinner.
- Proteinate. The main nutrient that allows you to maintain muscle mass during the diet, and with strength training - to build it, and therefore increase the expenditure of basic calories. Protein should be included in every meal, and in the evening - in a fat-free form.
- Yndyrnat. They cannot be completely ruled out, but must be limited. Give preference to vegetable oils and fatty fish.
- Glycemic Index. Foods with a high GI cause an increase in insulin and this provokes increased fat deposition. Avoid fluctuations in insulin and blood sugar levels - do not take long breaks between meals (3 hours is the maximum). Replace fast carbohydrate foods with less harmful counterparts: buckwheat instead of rice, apples instead of bananas.
- Darka. The lightest meal of the day, consisting mainly of lean protein - cottage cheese, chicken breast, protein powder. You can combine it with herbs and salad with fresh vegetables. Do you eat after 18-00? Forget this rule. If you go to bed at midnight, make sure you get a snack at 9-10 p. m.
- Fiber. Indigestible dietary fiber reduces appetite, reduces the GI of meals, absorbs toxins and excess fats in the digestive tract. The best source of fiber is raw vegetables. It is advisable to include yourself in every meal.
These are general guidelines for healthy eating, but some weight loss systems offer their own rules, which sometimes contradict these. If you choose to stick to an author's method, follow its principles - the creators will surely have an explanation for each deviation.
Diets for weight loss of 10 kg per month
Diets are good helpers in normalizing and keeping fit. However, some techniques have been created in such a way that they can be safely adhered to for a long time. The most effective diets are created 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 per 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 when you want throughout the day. Drink low-fat kefir during the holidays. With a painful feeling of hunger, you are allowed to chew some dried plums 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. After staying for 10 - 20 days, you will save 10 kg. After that, you need to switch to the right food so as not to gain what is 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 range 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 grain bread.
- Juices: teas, fresh juices, smoothies, soy milk.
The diet is quite strict but effective. For a greater effect, physical activity is required.
Minus 60
The "Minus 60" system is not a diet in the conventional sense, but a method of weight loss, which must be constantly observed. Changes happen constantly and do not contain rigid prohibitions, which protect system fans from breakdowns and back to gluttony. But when 10 kg in 30 days is put at risk, gradualism can be neglected by immediately introducing strict rules:
- Cut pieces using only small plates.
- Remove all trash food from the eyes.
- 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. Soups in broth are cooked without potatoes.
- Pasta - only in the morning.
- The rash is bad.
- Most meals allowed until noon. Of course, if you need to lose 10 kg per month, this permit should not be abused.
- For lunch, you should limit the group of dishes and portions. Fruits can be eaten in the morning.
- Dinner - until 18-00, later - is not allowed. Those who do not have time will not have dinner.
The system provides for mandatory physical activity - without them, the process will slow down.
Thinning Exercises
Without sports, it is almost impossible to lose ten pounds in a month. Based on calculations, energy costs for exercise should be up to 800 - 1500 calories:
- Aerobic exercise is responsible for burning fat: running, swimming, cycling, skiing and walking.
- Exercise at a moderate heart rate. If the pulse is too low, the load is insufficient; too high - the body goes in a catabolic way and destroys its muscles.
- Training duration - one and a half hours. Fat begins to burn after 40 minutes of continuous exercise.
- It is advisable to change 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 exercise. This amino acid helps in the rapid and efficient shedding of fats, 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:
- scale raised - 900;
- running at a speed of 16 km / h - 750;
- ice skating - 770;
- nationwide running - 600;
- fast crawl swimming - 570;
- water gymnastics - 530;
- cycling at a speed of 20 km / h - 540;
- jump rope - 540.
To lose weight faster, it is desirable to increase the basal metabolic rate. And there is only one way to do this: by increasing muscle mass. At home, strength exercises with their own weight, dumbbells, a dumbbell, an extender are suitable. In the fitness room, simulators and machines will come to the rescue.
You do not need to be afraid of a "pumped" body
To gain muscle as a bodybuilder, you need to work with heavy weights. A simple weight loss will get muscle strengthening and relief, which will benefit any figure. The force load allows you to "form" a strong elastic body. The only problem is that muscles are heavier than fat, the arrows on the scales you may not like. 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 prescribe an appetite suppressant. These drugs are available by prescription only and act at the CNS level. In case of endocrine disorders, hormonal correction may be required. In severe cases, gastric bandages and other methods of treating overweight, including surgery, are indicated.
Another popular product among those who lose weight is Orlistat. The drug blocks the absorption of dietary fats in the gut and reduces calorie intake. However, it has an unpleasant side effect - diarrhea and stearre. These medicines are medicines and are taken under medical supervision. As for all kinds of fat burning diet supplements, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
See # 1
“As my husband says, quitting smoking is easy, I quit a hundred times. I have the same thing with losing weight. I dieted a hundred times, I lost 10 - 15 kg. I rejoiced for a few months, and then recruited again, also with a light weight.
Tired, they decided not to rush anymore and just change their diet.
Without much effort, I threw 10 kg for 1, 5 months. I stopped eating after 6 plus I started studying at home in front of the TV. "I continue to eat well, there are 20 more to finish. "
See # 2
In general, I decided to lose weight like normal people - by following a diet. I sat on buckwheat, angry like a dog, hungry, but threw 7 pounds. Less than a month later, everything came back, and most importantly, the weight is growing. I withdrew - I withdrew, but again I went to the endocrinologist.