The problem remains how to lose 10 kg a month at home, with enviable perseverance appearing before the beach and holiday seasons. Slow and definitely the ideal weight is a tedious and tedious workout, because you really want to get the desired results as quickly as possible.
Again, promise yourself to start a new life on Monday and go on a diet? Don’t be surprised if no one succeeds yet, 10 pounds a month is no joke!
How many kg can you lose in a month without endangering your health?
The main condition of weight loss is lack of calories. When daily energy expenditure exceeds its intake with food, the body begins to gain strength from its own storage. First, the 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 deficit of 7, 700-9, 000 calories. For the average person who consumes no more than 3000 Kcal a day, it is not difficult to reduce their diet by 25%, which provides weekly savings of up to 4000 Kcal. The same amount can be left in the gym if you go there every day.
Therefore, by reducing diet a little and exercising regularly, it is possible to break up with 2 - 4 extra pounds a month. However, these figures are very close. The rate of weight loss depends on a variety of factors, ranging from initial weight and level of physical fitness, ending with an individual’s metabolic rate.
Did you lose 10 kg in a month?
Given that 10 kg of adipose tissue exceeds 70, 000 Kcal, it is very easy to calculate that for its use in a month each day, a "deficiency" is required around 2400 Kcal. Food restrictions alone are essential here: you should not eat at all, at least 800 calories a day must be accepted by the body.
The rest should be "solved" by sports: 2 hours of high -intensity activity is minus 1000, maximum - 1300 Kcal.
It is too difficult to maintain a regime like this for a long time: first, strict food restrictions, and second, strenuous daily exercise. The danger of destruction, like the sword of Damocles, constantly hangs over the starving athlete, and that is the titanic effort to face temptation.
That's why the recommended weight loss rate is about 1 kg a week for the average person who loses weight, and a little more for those who have "grown up" to center up. Where do the results of the amazing "super diet", where people lose 10 - 12 kg a month?
This calculation takes into account the burning of pure fat, however, in the process of losing weight, especially the wrong ones, the body also loses fluids and muscle. The first 2 - 3 kg, left at the beginning of the diet, is water, and not always excessive.
Losing weight with diuretics and bathing is a common practice among athletes who need to show a certain number on a scale on a given day. Ordinary people do not need this. No matter how tempting it is to shed a few pounds, water withdrawal has nothing to do with weight loss - it’s nothing more than self -deception.
A fast diet and high -intensity aerobic exercise provide an impressive reduction. Both contribute to the destruction of muscle tissue. Because muscle is heavier than fat, muscle burning is very significant in terms of weight, compared to subcutaneous stores, which are best measured in volume.
Another important factor is weight and early fitness. The rates of weight loss with weights of 60 and 120 kg differed dramatically. Throwing 5 kg “to ideal” for a relatively slender woman sometimes takes months, while for frankly obese people, the kilograms initially “fly away” in the tens.
Quick effects can be expected from those who never limit themselves in food and lead a passive lifestyle. Surprised and pampered organisms respond to strict diet and exercise by dropping many kilograms of “weights” so as to adapt to change and slow down the process.
Experienced slimmers should not boast of such results. The more often you go on a diet, the slower and “squeaky” weight will be lost. But if you set the goal of "I want to lose 10 kg a month at home at any cost", nothing is impossible - with discipline and a willingness to bear the hardships for 4 weeks.
How much should you eat to lose 10 kg in a month?
Therefore, the task that has been set, still has to be honestly answered the question: what is more important, by all means looking at the valued figure on the scale or reducing the percentage of fat with minimal damage to the body? In the first case, extreme weight loss methods will succeed, and in the second, you need to radically change your eating habits and way of thinking.
To understand how to lose 10 kg a month at home properly, you need to clearly define how much you can cut out on food without endangering health. For starters, 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 careful fixation over several days: we weigh a number, calculate the “cost” of its energy, use the information on a calorie package or table, and write it down.
- The basal metabolic rate depends on gender, age, weight and level of physical activity and is calculated using a special formula. You can use one of many methods to determine individual norms, or, more simply, enter parameters into an online calculator and get ready -made calculations. The body of a young woman is about 70 kilograms in a dream uses 1600 kcal a day, the body of 80 kilograms - 1800. With age, energy requirements decrease - every 10 years by 50-100 kcal.
- Increase the baseline metabolic figure obtained with the activity coefficient: you need to add 20% with a passive lifestyle and 50-60% with daily exercise. The result is a caloric rate, which is responsible for the stability of the current 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 lose weight, the weight will stop increasing, but this is not enough to lose weight. For the result, you should squeeze at least another 20% - up to 1500. And this is almost 1. 5 times less than a regular diet.
Saving 400 calories a day, you will get rid of 1. 7 kg of pure fat in a month. Not awesome? Try lowering the calorie content to the bottom bar, this will reduce 1. 3 kg more. The energy value should not be lowered below 1200 Kcal, this is the minimum. As an exception and for a short time, eating 800 Kcal is allowed. A few days of fasting in a week will give another 0, 5 kg - a total of 3, 5.
Why can't you eat less and be even less hungry?
If the calorie content in the diet is below the minimum, the body will consider this as the beginning of starvation and turn on the energy -saving mode, slowing down all metabolic processes.
In such a situation, the process of losing weight is bound to stop, and the body begins to store savings with a vengeance. The result is a “killed” metabolism and obesity that is difficult to correct.
Menu for weight loss of 10 kg per month
To eat 1200 Kcal a day, you can't do without scales and a calorie table. The fact is that without months of experience in carefully calculating food, it is almost impossible to adhere to a predetermined framework. A large number of people are confused in evaluating its own consumption, trying "with the eyes" to 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 |
| Boiled eggs | 75 |
| Light Vegetable Soup Plate | 100 |
| 2 green apples | 150 |
| Some rice | 140 |
| Chicken breast (100 g) | 110 |
| 2 cups vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 tsp) | 40 |
| 200 g of lean cottage cheese | 140 |
Food sets are distributed throughout the day for 4 - 5 meals. With a table or calorie calculator in hand, you can create a complete and varied menu with ease.
What eating habits will help you lose weight?
Proper diet - 80% successful weight loss. You can choose a balanced diet, follow a popular weight loss system, just count calories, and not get rid of “candy” if it fits the daily norm. Sooner or later, this will bring results, provided you don’t have to lose 10 kg in a month.
For maximum effect, calories are not only important, but also when and from what product they are produced. There are principles here:
- Air. While trying to lose weight, you should not release fluids. Instead, it should be supplied at least 1. 5 - 2 liters. We are talking about clean water, excluding tea, soups, juices, which are food from a nutritional point of view. Drink the first glass in the morning before breakfast.
The fluid allows the body to remove adipose tissue breakdown products, participate in metabolic processes and help control appetite. - Breakfast. He should be in half an hour after waking up. The first food starts the metabolism and provides energy until lunch time. Breakfast is not a cup of coffee with croissants, but a slow mix of protein and carbohydrates.
- Carbohydrates. The main source of human energy during the diet can have only one form - complex, or slow. No sugar, explicit or implied, sweets, toast, bread, starchy vegetables. You can and should - whole grain cereals, cereal side dishes, but not for dinner.
- Protein. The main nutrient that allows you to maintain muscle mass during the diet, and with strength training - to build it, and thus increase the production of basic calories. Protein should be included in any diet, and at night - in fat -free form.
- Fat. 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 insulin spikes, and this leads to 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 counterparts: buckwheat instead of rice, apples instead of bananas.
- Dinner. The lightest meal of the day, consisting of lean protein - cottage cheese, chicken breast, protein powder. You can combine it with fresh herbs and ingredients and salads. Not eating after 18-00? Forget this rule. If you sleep in the middle of the night, make sure you take a snack at 9-10 p. m.
- Fiber. Insoluble dietary fiber reduces appetite, reduces the GI of food, absorbs toxins and excess fat in the digestive tract. The best sources of fiber are raw vegetables and greens. It is best to include in every dish.
These are general guidelines for healthy eating, but some weight loss systems offer their own rules, which are sometimes the opposite of this. If you decide to adhere to the method of the author, follow the principle - the creator will certainly have an explanation for each deviation.
Diet for weight loss of 10 kg per month
Diet is a good helper in normalizing and maintaining health. However, some techniques are designed in such a way that they can be safely observed for a long time. The most effective diet is designed for a short period of time and is suitable for the first stage - for rapid weight loss.
Diet Buckwheat
A popular diet to lose 10 kg a month at home is buckwheat. For 2 - 3 weeks, buckwheat in unlimited quantities replaces 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 some 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 because of its effectiveness. After surviving for 10 - 20 days, you will lose 10 kg. After that, you need to switch to proper nutrition so as not to get what is missing. If during the diet you feel fatigue, apathy, severe dizziness, then this option is not for you. Prosperity is a must.
Five parts
The essence of the diet is to distribute a set of foods from 5 groups to 5 servings. Take a small plate and fill it with plates - one from each category:
- Protein: white chicken, seafood, low -fat cottage cheese, low -fat cheese, beef.
- Carbohydrates: rice, buckwheat, millet and other grains, unsweetened fruits, vegetables.
- Fats: nuts, olives, olive oil, fatty fish.
- Fiber: bran, whole wheat bread.
- Liquids: tea, fresh juices, smoothies, soy milk.
The diet is a bit difficult, 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 of weight loss, which must be followed continuously. The changes occur consistently and do not contain strict bans, which guarantee system fans from damage and the return of madness. But when 10 kg in 30 days is at stake, gradualism can be ignored immediately introducing strict rules:
- Cut portions using only small plates.
- Remove all junk food 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 nothing, but as a separate food. Soup in meat broth is cooked without potatoes.
- Pasta - only in the morning.
- Fried is not good.
- A large number of meals are allowed until noon. Naturally, if you need to lose 10 kg a month, this permission should not be abused.
- For lunch, you should limit the set of dishes and portions. The fruit 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 mandatory physical activities - 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 calculations, the cost of energy to exercise can reach 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 enters a catabolic mode and damages its own muscles.
- Training period - one and a half hours. Fat starts burning after 40 minutes of continuous exercise.
- It is best to alternate between different sports, intensities and training periods so that the body does not have time to adjust.
Take L-carnitine 30 minutes before class, and take a second dose while doing aerobics. These amino acids help get rid of fat quickly and efficiently, but supplements only work with physical activity. Drinking it is useless without exercise.
The most "fat burning" exercise for someone who weighs 70 kg in Kcal for 1 hour:
- stairs up - 900;
- runs at a speed of 16 km / h - 750;
- ice skating - 770;
- across the village - 600;
- fast crawling swim - 570;
- aerobics air - 530;
- cycling at a speed of 20 km / h - 540;
- jump rope - 540.
To lose weight faster, it is desirable to increase the rate of basal metabolism. And there is only one way to do this: by increasing muscle mass. At home, strength training with their own weights, dumbbells, barbells, expanders are appropriate. In the fitness room, simulators and machines will help.
No need to be afraid of a "pumped" body
To gain muscle like a bodybuilder, you have to work with big weights. Moderate weight loss will strengthen and relax the muscles, which will benefit any figure. Force loads allow you to “form” a strong elastic body. The only problem is that muscle is heavier than fat, arrows on the scales may not please you. But you can tell the effect visually in the mirror and loose clothing.
If. in spite of all the effort, you can not lose weight, stop mocking the body and contact specialists - for starters, therapists and endocrinologists. Your doctor can help you by prescribing appetite control medications. This drug is only available by prescription and acts at the CNS level. If there is an endocrine disorder, hormonal correction may be needed. In severe cases, gastric disease and other methods of treating obesity, including surgery, are indicated.
Another product that is popular among those who lose weight is Orlistat. This drug blocks the absorption of food fats in the intestines and reduces calorie intake. However, it has unpleasant side effects - diarrhea and stearrhea. This medicine is a drug and is taken under medical supervision. For all types of fat burning supplements, their effectiveness and safety have not been proven by anyone.
Weight Loss Reviews
Check # 1
"As my husband said, quitting smoking is easy, I've quit a hundred times. I have the same thing with losing weight. I went on a diet a hundred times, lost 10 - 15 kg. I rejoiced for a few months, and then recruited back, also with makeweight.
Bored, decided not to rush anymore and just changed diet.
Without much effort, I lost 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 properly, there are still 20 to be completed ”.
Check # 2
In general, I decided to lose weight like a normal person - go on a diet. I sat on buckwheat, angry like a dog, hungry, but threw 7 pounds. Less than a month later, it all came back, and most importantly, the weight was getting heavier. I was interesting - interesting, but still went to the endocrinologist.