The age-old problem of how to lose 10 kg per month at home with enviable constancy pops up before the beach season and holidays. 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 out again, 10 kilos per month is not a joke!
How much 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 own reserves. First, carbohydrates in the blood and glycogen stores are burned in the "reactor", and only then the fat fuel is used.
Burning 1kg of pure fat requires a 7, 700-9, 000 calorie deficit. For the average person who consumes no more than 3000 Kcal per day, it is not difficult to cut back on their 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 down on food a little and regularly going in for sports, it is possible to lose 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 the initial weight and level of physical fitness, ending with the individual metabolic rate.
Is it realistic to lose 10 kg in one month?
Considering that 10 kg of adipose tissue is more than 70, 000 Kcal, it is easy to calculate that for their utilization in a month every day, a "shortage" of about 2400 Kcal is required. Food restrictions alone are indispensable 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 “finished off” by sports: 2 hours of high-intensity activities 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 workouts. The danger of breakdown, like the sword of Damocles, constantly hangs over the starving athlete, and it is worth a titanic effort to cope with the temptations.
That is why the recommended rate of weight loss is about 1 kg per week for an average person who is losing weight, and a little more for those who have “grown” to a centner and above. 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, in the process of losing weight, especially the wrong one, the body also loses fluid and muscle. The first 2 - 3 kg, leaving at the beginning of the diet, is 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 scales by a certain day. An ordinary person does not need this. No matter how tempting it is to lighten a couple of kilograms, water withdrawal has nothing to do with losing weight - it's nothing more than self-deception.
Fast diets and high-intensity aerobic exercise give an impressive plummet. Both contribute to the destruction of muscle tissue. Because muscle is heavier than fat, muscle burn is very noticeable by 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 radically. Dumping extra 5 kg "to ideal" for a relatively slender lady sometimes takes several months, while for a frankly obese person, kilograms at first "fly away" in dozens.
A quick effect can be expected from those who have never limited themselves in food and led a passive lifestyle. The shocked, pampered organism responds to a strict diet and sports by dropping many kilograms of "ballast" until it adapts to changes and slows down the process.
Experienced slimmers cannot boast of such results. The more often you go on diets, the slower and "squeaky" weight goes away. 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 hardships 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 more important, by all means see the cherished 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 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 the body needs at rest (basic metabolism) and daily consumption, taking into account the lifestyle.
- Calorie intake requires meticulous fixation for several days: we weighed a portion, calculated its energy "cost", using the information on the package or calorie tables, and wrote 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 for determining individual norms, or, more simply, enter the parameters into the online calculator and get a ready-made calculation. An approximately 70-kilogram body 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 the obtained base metabolism figure 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 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 for losing 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.
Saving 400 calories daily, you will get rid of 1. 7 kg of pure fat in a month. Not impressive? Try to lower the calorie content to the lower bar, this will minus 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 permissible to eat 800 Kcal. A couple of fasting days a week will give another 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 below the minimum, the body perceives this as the onset of hunger and turns on the energy saving mode, slowing down all metabolic processes.
In such conditions, the process of losing weight inevitably stops, and the body begins to store reserves with a vengeance. The result is a “killed” metabolism and hard-to-correct obesity.
Menu for weight loss for 10 kg per month
To eat 1200 Kcal per day, you cannot 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 adhere to the established framework. The majority of people are seriously mistaken in assessing their own consumption, trying to "by eye" determine the energy value of the diet.
For example, how to lose weight by 10 kg per month at home - 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 tsp) | 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 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, stick to popular weight loss systems, just count calories, not depriving yourself of "sweets" if they fit into the daily norm. Sooner or later, this will bring results, provided that you do not need to lose 10 kg in a month.
For maximum effect, it is not only calories that matter, but also when and from what products it comes. There are principles here:
- Water. When trying to lose weight, you shouldn't 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.
The liquid allows the body to remove the breakdown products of adipose tissue, participates in metabolic processes and helps control appetite. - Breakfast. He should be within half an hour after waking up. The first meal starts the metabolism and gives you energy until lunchtime. A full breakfast is not a cup of coffee with a croissant, but a balanced mix of proteins 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, pastries, breads, 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 with strength exercises - to build it, and therefore increase the base calorie expenditure. Protein should be included in any meal, and in the evening - in a fat-free form.
- Fats. They cannot be completely ruled out, but they must be limited. Give preference to vegetable oils and fatty fish.
- Glycemic Index. Foods with a high GI cause a spike in insulin, and it provokes increased fat deposition. Avoid insulin and blood sugar fluctuations - do not take long breaks between meals (3 hours is the maximum). Replace fast-carbohydrate foods with less harmful analogues: instead of rice - buckwheat, instead of banana - apple.
- Dinner. The lightest meal of the day, consisting mostly of lean protein - cottage cheese, chicken breast, protein powder. You can combine it with herbs and fresh vegetable salad. Don't eat after 18-00? 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, reduces the GI of dishes, adsorbs toxins and excess fats in the digestive tract. The best source of fiber is raw vegetables and greens. It is advisable to include in every meal.
These are general guidelines for a healthy diet, but some weight loss systems offer their own rules, which sometimes contradict these. If you decide to adhere to any author's methodology, follow its principles - the creators will surely have an explanation for each digression.
Diets for weight loss of 10 kg per month
Diets are good helpers in normalizing and keeping in shape. However, few techniques are designed in such a way that they can be safely adhered to for a long time. 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 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 whenever you want throughout 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 held out for 10 - 20 days, you will get rid of 10 kg. After that, you need to switch to proper nutrition so as not to gain what was lost. If during the diet you feel severe fatigue, apathy, dizziness, then 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:
- 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.
- Liquid: teas, fresh juices, smoothies, soy milk.
The diet is quite tough, 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 losing weight, which must be adhered to constantly. The changes occur consistently and do not contain rigid prohibitions, which insures the fans of the system from breakdowns and a return to gluttony. But when 10 kg in 30 days is at stake, gradualism can be neglected by immediately introducing strict rules:
- Cut portions using only small plates.
- Remove all trash food from sight.
- To accustom yourself 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 acceptable, but as a separate meal. Soups in meat broth are cooked without potatoes.
- Pasta - only in the morning.
- Fried is bad.
- Most foods allowed until midday. 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. Fruit can be eaten in the morning.
- Dinner - until 18-00, later - not allowed. Those who do not have time will not have supper.
The system provides for mandatory physical activity - without them, the process will be slowed down.
Slimming Exercises
Without sports, it is almost impossible to lose ten kilograms in a month. Based on the 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 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 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 to quickly and efficiently dispose of fats, 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:
- stair run up - 900;
- running at a speed of 16 km / h - 750;
- ice skating - 770;
- cross country running - 600;
- fast crawl swimming - 570;
- water aerobics - 530;
- cycling at a speed of 20 km / h - 540;
- jumping 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 barbell, an expander are suitable. In the fitness room, simulators and machines will come to the rescue.
No need to be afraid of a "pumped-up" body
To get muscle like a bodybuilder, you have to work with huge weights. A simple losing weight will receive strengthening and relief of muscles, which will benefit any figure. The force load allows you to "mold" a strong elastic body. The only problem is that muscles are heavier than fat, the arrow on the scales may not please you. But you can appreciate the effect visually in the mirror and in loose-fitting clothes.
If. despite all efforts, you cannot 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 drug. These drugs are only available with a prescription and act at the CNS level. In case of endocrine disorders, hormonal correction may be required. In severe cases, gastric banding 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 the calorie intake. However, it has an unpleasant side effect - diarrhea and stearrhea. These medicines are drugs and are taken under medical supervision. As for all kinds of fat-burning dietary supplements, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
Review # 1
“As my husband says, quitting smoking is easy, I've quit a hundred times. I have the same thing with losing weight. I went on diets a hundred times, dropped 10 - 15 kg. I rejoiced for a couple of months, and then recruited back, also with a makeweight.
Tired, decided not to rush anymore and just change the diet.
Without much effort, I threw off 10 kg in 1. 5 months. I stopped eating after 6 plus started studying at home in front of the TV. I continue to eat right, there are still 20 more to finish ”.
Review # 2
In general, I decided to lose weight like normal people - on a diet. I sat on buckwheat, angry as a dog, hungry, but threw off 7 kilograms. Less than a month later, everything returned, and most importantly, the weight is growing. I pulled - pulled, but still went to the endocrinologist.