The eternal problem of how to lose 10 kg a month at home, with enviable consistency, arises before the bathing season and the holidays. Slowly but surely reaching your ideal weight is a tedious and boring exercise, because you really want to get the desired result as soon as possible.
Again, promise yourself to start a new life on Monday and go on a diet? Don't be surprised if nothing works anymore, 10 kilos a month is 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 the daily energy expenditure exceeds its intake with food, the body begins to draw strength from its reserves. First, the carbohydrates in the blood and glycogen stores are burned in the "reactor" and only then is the fat fuel used.
Burning 1 kg of pure fat requires a calorie deficit of 7. 700-9. 000. For the average person who consumes no more than 3000 Kcal per day, it is not difficult to reduce their diet by 25%, which allows for weekly savings of up to 4000 Kcal. The same amount can be left in the gym if you go there every day.
So, by cutting back on nutrition a little and playing sports regularly, you can part with 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 starting weight and fitness level to individual metabolic rate.
Is it realistic to lose 10 kg in one month?
Considering that 10 kg of adipose tissue are more than 70, 000 Kcal, it is easy to calculate that for their use in a month every day a "deficiency" of about 2400 Kcal is required. Food restrictions alone are indispensable here - you don't have to eat at all, at least 800 calories a day must be received by the body.
The rest will have to be “refined” by the sport: 2 hours of high intensity activity are less than 1000, maximum - 1300 Kcal.
It is too difficult to maintain such a regimen for a long time: firstly, 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 a titanic effort to cope with temptation.
This is why the recommended weight loss rate is around 1 kg per week for the average person who is losing weight and a little more for those who have "grown" to a dime or 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, however, in the process of slimming, especially the wrong one, the body also loses fluids and muscles. The first 2-3 kg, left at the beginning of the diet, are water and not always superfluous.
Losing weight with diuretics and baths is a common practice among athletes who need to show specific numbers on the scale within a certain day. An ordinary person doesn't need it. No matter how tempting it is to lighten a couple of kilograms, the withdrawal of water has nothing to do with weight loss - 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. Since muscle is heavier than fat, muscle burn is very noticeable based on weight, unlike subcutaneous reserves, which are best measured by volume.
Another important factor is initial body weight and fitness. The weight loss rate with a weight of 60 and 120 kg varies greatly. Dumping an extra 5 kg "to ideal" for a relatively slim woman sometimes takes several months, while for a frankly obese person, kilograms at first "fly away" by the dozen.
Rapid effect can be expected from those who have never restricted themselves to food and have led a passive lifestyle. The shocked and pampered organism responds to a strict and sporty diet by dropping many kilograms of "weight" until it adjusts to the changes and slows the process.
Expert slimming cannot boast of such results. The more often you go on a diet, the more the slow, "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 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, to see the expensive numbers on the scales by all means or to reduce the percentage of fat with minimal harm to the body? In the first case, any method of extreme weight loss will work, in the second you will have to radically change your eating habits and your way of thinking.
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 with, calculate the calorie content of your usual diet, how much energy your body needs at rest (basic metabolism) and daily consumption, taking into account your lifestyle.
- Calorie intake requires meticulous fixation over several days: we weighed a portion, calculated its energy "cost", using the information on the packaging or calorie tables, 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 in 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 energy requirement decreases - every 10 years by 50-100 kcal.
- Increase the basic metabolism obtained by the activity coefficient: you need to add 20% with a passive lifestyle and 50-60% with daily training. The result is the caloric rate, which is responsible for the stability of the current body weight.
- Now let's 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 this is not enough to lose weight. For 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 one month. Not impressive? Try lowering the calorie content to the bottom bar, this will reduce another 1. 3 kg. The energy value cannot be lowered below 1200 Kcal, this is the minimum. As an exception and for a short time, it is allowed to eat 800 Kcal. A couple of days of fasting a week will give another 0. 5 kg, for 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 it 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 a vengeance. The result is a "killed" metabolism and obesity that is difficult to correct.
Menu to lose weight for 10 kg per month
To eat 1200 Kcal per day, you can't do without scales and a calorie table. The fact is that without many months of experience in accurate food counting, it is almost impossible to adhere to the established framework. Most people are very mistaken in evaluating 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:
| Flat | Calories, Kcal |
| Portion of oatmeal in water (200 g) | 170 |
| Boiled egg | 75 |
| Plate of light 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 your fingertips, you can easily create a complete and varied menu.
What eating habits will help you lose weight?
Proper diet - 80% successful weight loss. You can choose any balanced diet, stick to the most popular slimming systems, count calories only, do not deprive yourself of "sweets" if they fall within the daily norm. Sooner or later, this will bring results, provided that it is not necessary to lose 10 kg in a month.
For maximum effect, it's not just the calories that matter, but also when and from which products they come. There are principles here:
- Water. When trying to lose weight, you shouldn't give up fluids. Conversely, at least 1. 5 - 2 liters should be provided. We are talking about clean water, excluding teas, soups, juices, which are foods from a nutritional point of view. Drink the first glass in the morning before breakfast.
The liquid 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 of waking up. The first meal kicks off the metabolism and provides energy until lunchtime. A full breakfast is not a cup of coffee with a croissant, but a balanced mix of proteins and slow carbohydrates.
- Carbohydrates. The main source of human energy during the diet can have only one form - complex or slow. No sugar, explicit or implicit, sweets, baked goods, bread, starchy vegetables. You can and should - whole grains, cereal side dishes, but not for dinner.
- Proteins. The main nutrient that allows you to maintain muscle mass during dieting and with strength exercises - to build it and thus increase the basic calorie expenditure. 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 fatty fish.
- Glycemic index. Foods with a high glycemic index cause an insulin spike and cause 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, 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 eat after 6pm? Forget this rule. If you go to bed at midnight, be sure to grab a snack at 9-10pm.
- Fiber. Insoluble dietary fiber reduces appetite, lowers GI in meals, adsorbs toxins and excess fats 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 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 his principles - creators will surely have an explanation for every digression.
Diets to lose weight of 10 kg per month
Diets are good helpers in normalizing and keeping fit. 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 stage - for rapid 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 takes the place of the main food product.
Eat all the buckwheat you want and when 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 for its effectiveness. After holding on for 10-20 days, you will get rid of 10 kg. After that, you need to switch to proper nutrition in order not to get what was lost. If during the diet you feel severe fatigue, apathy, dizziness, this option is not for you. Wellness is a must.
Five parts
The essence of the diet is to distribute a range of foods from 5 groups to 5 meals. Take a saucer and fill it with plates, one for each category:
- Proteins: White chicken, seafood, low fat cottage cheese, low fat cheese, lean beef.
- Carbohydrates: rice, buckwheat, millet and other cereals, unsweetened fruit, vegetables.
- Fats: nuts, olives, olive oil, fatty fish.
- Fiber: bran, wholemeal bread.
- Liquid: tea, fresh 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 to lose weight, which must be followed constantly. The changes happen consistently and do not contain strict prohibitions, which ensures system enthusiasts from breakdowns and a return to the throat. But when 10 kg are at stake in 30 days, the gradualness can be neglected by introducing strict rules immediately:
- Cut portions using only small plates.
- Remove all junk food from sight.
- To get used to full breakfasts: oatmeal, natural yogurt without chemicals, 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 food is allowed until noon. Of course, if you have to lose 10 kg per month, this permit should not be abused.
- At lunch, you should limit the set of dishes and portions. Fruit can be eaten in the morning.
- Dinner - until 6pm, later - not allowed. Who has no time will not dine.
The system provides for a mandatory physical activity - without them, the process will be slowed down.
Slimming exercises
Without sport it is almost impossible to lose ten kilograms in a month. Based on the calculations, the energy costs for exercise should be up to 800-1500 calories:
- Aerobic exercise is responsible for fat burning: 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 enters a catabolic mode and destroys its own muscles.
- Training duration: one and a half hours. Fat starts burning after 40 minutes of continuous exercise.
- It is recommended 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 shed fat quickly and efficiently, but the supplement only works with physical activity. Drinking it is useless without training.
The most "fat burning" exercises for a person who weighs 70 kg in Kcal for 1 hour:
- flight of stairs - 900;
- running at a speed of 16 km / h - 750;
- ice skating - 770;
- cross-country running - 600;
- fast scan swimming - 570;
- water aerobics - 530;
- pedaling at a speed of 20 km / h - 540;
- jump rope - 540.
To lose weight faster, the basal metabolic rate should be increased. And there is only one way to do it: increase muscle mass. At home, strength exercises with your own weight, dumbbells, a barbell, 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 "pumped" body
To gain muscle like a bodybuilder, you have to work with huge weights. A simple slimming will receive strengthening and relief of the muscles, to the benefit of any figure. The force load allows you to "shape" a strong elastic body. The only problem is that muscles are 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 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 control medication. These drugs are only available with a prescription and act on the central nervous system. In case of endocrine disorders, hormonal correction may be necessary. In severe cases, gastric bands 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 fat in the intestine and reduces calorie intake. However, it has an unpleasant side effect - diarrhea and stearea. These medicines are drugs and are taken under medical supervision. As for all types of fat burning dietary supplements, their efficacy and safety have not been proven by anyone.
Slimming Reviews
Review n. 1
“As my husband says, quitting smoking is easy, I've quit a hundred times. I have the same thing with weight loss. I went on a diet a hundred times, I lost 10-15 kg. I rejoiced for a couple of months, and then I enlisted, also with a burden.
Tired, I decided not to hurry anymore and to change my diet.
Without much effort, I threw away 10 kg in 1. 5 months. I stopped eating after I was 6 and more I started studying at home in front of the TV. I continue to eat well, there are still 20 to finish ”.
Revision n. 2
In general, I decided to lose weight like normal people, on a diet. I sat on the buckwheat, angry as a dog, hungry, but I threw away 7 kilograms. Less than a month later, everything is back and, most importantly, the weight is growing. I pulled - pulled, but still went to the endocrinologist.