An eternal question is how to lose 10 kilograms of weight at home every month before the beach season and holidays, and the enviable constancy. Slowly but surely reaching your ideal weight is a tedious and tedious exercise, because you really want to get the results you need as quickly as possible.
Once again, promise to start a new life and go on a diet on Monday? Don’t be surprised if nothing is resolved, 10 kg per month is no joke!
In one month, how many kilograms can you lose without harming your health?
The main condition for weight loss is insufficient calories. When daily energy expenditure exceeds food intake, the body begins to draw strength from its own reserves. First, the carbohydrates in blood and glycogen are burned in the "reactor" before using fat fuel.
Burning 1kg of pure fat requires 7, 700-9, 000 calories to be insufficient. For ordinary people who consume no more than 3, 000 kcal per day, it is not difficult to reduce their diet by 25%, and can save up to 4, 000 kcal per week. If you go to the gym every day, you can also leave the same amount of things in the gym.
Therefore, by slightly reducing nutrition and regularly participating in exercise, you can lose 2-4 pounds more weight per month. However, these numbers are very similar. The rate of weight loss depends on various factors, starting from the initial body weight and physical fitness level, and ending with the individual's metabolic rate.
Is it realistic to lose 10 kg in one month?
Considering that 10 kg of adipose tissue exceeds 70, 000 Kcal, it can be easily calculated that for a month's daily use of fat, a "shortage" of about 2400 Kcal is required. Here only dietary restrictions are essential: you must not eat, the human body must consume at least 800 calories a day.
The rest must be "ended" through exercise: 2 hours of high-intensity activity is minus 1000, and the maximum is -1300 Kcal.
It is too difficult to maintain such a system for a long time: first, strict food restrictions, and secondly, consuming energy every day. Like the sword of Damocles, the danger of collapse is constantly looming over starving athletes, and it is worth making great efforts to deal with this temptation.
This is why for the average weight loss person, the recommended weight loss rate is about 1 kg per week, while for those who "grow up" or higher, the recommended weight loss rate is slightly more per week. Where did the impressive results of the "Super Diet" come from? Do people lose 10 to 12 kilograms of weight per month?
These calculations take into account the burning of pure fat, but in the process of weight loss, especially the wrong weight loss process, the human body will also lose water and muscle. The first 2 to 3 kg remaining at the beginning of the diet is water, which is not always extra.
Diuretics and bathing to lose weight are common practices among athletes who need to display specific numbers on their scales within a day. Ordinary people don't need this. No matter how tempting it is to lose a few kilos, getting water has nothing to do with losing weight-this is nothing more than self-deception.
Fast eating and high-intensity aerobic exercise can bring amazing plunges. Both help to destroy muscle tissue. Because muscle is heavier than fat, the weight of muscle burns is very obvious. Compared with subcutaneous storage, subcutaneous storage is best measured by volume.
Another important factor is the initial weight and health status. There is a big difference in the weight loss rate between 60 kg and 120 kg. For a relatively slim lady, it sometimes takes several months to dump the extra 5 kg of "ideal", while for a frankly obese person, the first few kilos will "fly away".
Those who have never restricted their diet and live a passive lifestyle can expect results. Shocked, the spoiled creature responded to strict diet and exercise, dropping many kilograms of "ballast" until it adapted to the change and slowed the process.
Experienced dieters cannot boast such results. The more you diet, the weight loss and "squeaky" weight disappear. However, if you set the goal of "I want to lose 10 kilograms a month at home at any cost", then everything is impossible-disciplined and willing to endure 4 weeks of hardship.
To lose 10 kg a month, how much should you eat?
Therefore, the task has been set, and the question needs to be answered honestly: What is more important? Must look at the precious numbers on the weight scale, or reduce the percentage of fat that is the least harmful to the human body? In the first case, any extreme weight loss method will work, in the second case, you will have to fundamentally change your eating habits and way of thinking.
To understand how to properly lose 10 kilograms of weight per month at home, you need to clearly determine how much food can be reduced without harming your health. First of all, considering the lifestyle, calculate the calorie content in your daily diet, how much energy your body needs when it is at rest (basic metabolism) and daily consumption.
< Calorie intake needs to be carefully fixed for a few days: We weigh a portion, use the information on the package or calorie table to calculate the energy "cost", and write it down.Save 400 calories a day, you will get rid of 1. 7 kilograms of pure fat within one month. Isn't it impressive? Try to reduce the calorie content to a lower bar, which will subtract another 1. 3 kilograms. The energy value cannot be lower than 1200 Kcal, which is the minimum value. As an exception, and in a short period of time, you can eat 800 kcal. Fasting for a few days a week can add another 0. 5 kg-a total of 3. 5 kg.
Why can't you eat less or even eat less hungry?
If the calorie content in the diet is lower than the minimum, the human body will treat this as an episode of hunger and turn on the energy-saving mode, thereby slowing down all metabolic processes.
In this case, the weight loss process inevitably stops and the body begins to store reserves with revenge. The result is "killing" metabolism and obesity that is difficult to correct.
Menu for 10 kg weight loss per month
You have to eat 1, 200 calories a day. If you don't have a weight scale and calorie table, you can't do it. The fact is that without many months of careful food inventory experience, it is almost impossible to comply with the established framework. Most people make a big mistake in assessing their consumption, trying to determine the energy value of their diet "through the naked eye".
For example, how to lose 10 kilograms of weight per month at home-the menu is 1200-1300 kcal:
| Disk | Calories, kcal |
| Part of oatmeal in water (200g) | 170 |
| boiled eggs | 75 |
| A plate of light vegetable soup | 100 |
| 2 green apples | 150 |
| Rice part | 140 |
| Chicken breast (100g) | 110 |
| 2 cups of vegetable salad | 240 |
| Kefir (glass) | 110 |
| Vegetable oil (1 teaspoon) | 40 |
| 200 grams of fat-free cheese | 140 |
Distribute food for 4 to 5 meals throughout the day every day. With a table or calorie counter, you can easily create a complete and diverse menu.
Which eating habits can help you lose weight?
The right diet-80% of successful weight loss. You can choose any balanced diet, stick to the popular weight loss system, only count calories, and if they are suitable for your daily diet, you will not deprive yourself of "sweets". The premise is that you do not have to lose 10 kg in a month, which will bring results sooner or later.
In order to get the most out of it, not only calories are important, but also when calories are emitted and what products are coming from. Here are some principles:
- Water. You should not give up moisture when trying to lose weight. Instead, at least 1. 5-2 liters should be supplied. From a nutritional point of view, we are talking about clean water, excluding tea, soup, and juice. Drink your first glass in the morning before breakfast.
Liquid can make the body remove the breakdown products of fat tissue, participate in the metabolic process, and help control appetite. - Breakfast. He should be within half an hour after waking up. The first meal starts metabolism and provides energy until lunch time. A complete breakfast is not a cup of coffee and croissants, but a balanced mixture of protein and slow carbohydrates.
- Carbohydrates. The main source of human energy in the diet is only one form-complex or slow. No sugar, either explicit or implicit, candy, baked goods, bread, starchy vegetables. You can and should-whole grains, grain side dishes, but not for dinner.
- Protein. The main nutrients allow you to maintain muscle mass during the diet, and strengthen muscle mass through strength exercises, thereby increasing basic calorie consumption. Protein should be included in any diet in a fat-free form and used at night.
- Fat. They cannot be completely excluded, but they must be restricted. Preference is given to vegetable oil and fatty fish.
- Glycemic index. Foods high in the gastrointestinal tract can cause a sharp increase in insulin and increase fat deposits. Avoid fluctuations in insulin and blood sugar levels-do not take long breaks between meals (up to 3 hours). Replace fast food with less harmful alternative foods: buckwheat instead of rice, apples instead of bananas.
- Dinner. The lightest meal of the day, mainly composed of lean protein-cheese, chicken breast, protein powder. You can combine it with herbs and fresh vegetable salad. Do you not eat after 18-00? Forget this rule. If you go to bed at midnight, be sure to have a snack from 9 to 10 in the evening.
- Fiber. Insoluble dietary fiber will reduce appetite, reduce the gastrointestinal tract of the diet, and absorb toxins and excess fat in the digestive tract. The best sources of fiber are raw vegetables and green vegetables. It is recommended that every meal is included.
These are general guidelines for healthy eating, but some weight loss systems provide their own rules, which sometimes contradict them. If you decide to follow any author’s method, follow its principles-the creator must have an explanation for every digression.
A diet that loses 10 kilograms a month
Diet is a good helper to normalize and keep in shape. However, few technologies can be used safely for a long time. The most effective eating habits are designed in a short period of time and are suitable for the first stage-rapid weight loss.
Buckwheat diet
Buckwheat is a popular diet, reducing 10 kg at home every month. Within 2 to 3 weeks, an unlimited amount of buckwheat replaces the main food.
Eat as much buckwheat as possible every day. Drink low-fat kefir at rest. With a painful sense of hunger, it can chew a few handfuls of plums and dried apricots. This is a list of dishes.
This diet is not healthy, but like most single diets, buckwheat is very popular because of its efficacy. After persisting for 10 to 20 days, you will lose 10 kilograms of weight. After that, you need to switch to proper nutrition so as not to lose any food. If you feel severe fatigue, apathy, and dizziness during the diet, then this option is not for you. Happiness is a must.
Five parts
The essence of diet is to allocate a group of foods from 5 groups to 5 meals. Take a small plate and fill the plate-one in each category:
- Protein: white chicken, seafood, low-fat cheese, low-fat cheese, lean beef.
- Carbohydrates: rice, buckwheat, millet and other grains, unsweetened fruits, vegetables.
- Fat: nuts, olives, olive oil, fatty fish.
- Fiber: bran, whole wheat bread.
- Liquid: tea, fresh juice, smoothie, soy milk.
Eating is hard but effective. In order to obtain greater results, physical exercise is required.
minus 60
The "minus 60" system is not a diet in the traditional sense, but a way to lose weight, and this method must be adhered to. Changes happen all the time and do not contain strict prohibitions, which can ensure that the fan of the system will not crash or overeating. However, if you want to reduce 10 kg of weight within 30 days, you can ignore gradualism by immediately introducing strict rules:
- Use only the small board to cut the part.
- Remove all junk food.
- To get yourself used to breakfast, it includes oatmeal, natural yogurt without chemical fillers, and chicken fillet with a slice of bread.
- The best side dishes are rice and buckwheat.
- Potatoes are okay, but they can be eaten on their own. The broth is cooked without potatoes.
- Pasta-only in the morning.
- Fried is not good.
- Most foods can be eaten until noon. Naturally, if you need to lose 10 kg every month, you should not abuse this authority.
- At lunch, the dishes and servings should be limited. You can eat fruit in the morning.
- Dinner-until 18-00 and later-not allowed. Those who have no time will not have dinner.
The system provides mandatory physical activity-without these activities, the process will slow down.
Weight loss exercises
Without exercise, it is almost impossible to lose ten kilograms in a month. According to calculations, the energy consumption of exercise should be as high as 800-1500 calories:
Take L-carnitine 30 minutes before class and take the second dose during aerobic exercise. This amino acid helps to remove fat quickly and effectively, but this supplement can only work in physical exercise. Drinking without training is meaningless.
For a person weighing 70 kg (calories), the most "fat" exercise for 1 hour:
- Stairs up -900;
- Running at a speed of 16 km/h -750;
- Skating-770;
- Trail running-600;
- Fast crawling and swimming -570;
- Water Aerobics-530;
- Ride -540 at a speed of 20 km/h;
- Jump rope-540.
In order to lose weight faster, it is necessary to increase the basal metabolic rate. There is only one way to do it: increase muscle mass. At home, it is suitable to do weight-bearing strength exercises, dumbbells, barbells and extenders. In the fitness room, simulators and machines can be rescued.
Don’t worry about your body being "bounced"
To make your muscles like a bodybuilder, you must bear a huge amount of weight. Simple weight loss will strengthen and relax the muscles, which will benefit any figure. Force loading allows you to "mold" strong elastomers. The only problem is that muscle is heavier than fat, and the arrow on the scale may not please you. But you can appreciate the effect visually on the mirror and loose clothes.
If. Despite all the efforts, you still cannot lose weight, stop mocking the body and contact experts-first the therapist and endocrinologist. Your doctor can help you with an appetizer. These drugs are only available by prescription and work at the level of the central nervous system. If an endocrine disorder occurs, hormonal correction may be required. In severe cases, gastric bands and other treatments for obesity are needed, including surgery.
Another popular product among dieters is Orlistat. The drug prevents the absorption of dietary fat in the intestine and reduces calorie intake. However, it has unpleasant side effects-diarrhea and steatorrhea. These drugs are drugs and are taken under medical supervision. As for all fat-burning dietary supplements, their effectiveness and safety have not been confirmed by anyone.
Weight loss review
Comment #1
"As my husband said, it is easy to quit smoking. I have quit a hundred times. I have the same feeling to lose weight. I dieted a hundred times and lost 10-15 kg. I am very happyMonths, then joined a lightweight person, was recruited back.
Tired, decided not to worry anymore, just change the eating habits.
Without too much effort, I lost 10 kg in 1. 5 months. After studying at home in front of TV at around six o'clock, I stopped eating. I continue to eat right, there are more than 20 to finish eating.
Comment #2
In general, I decided to lose weight like a normal person-through dieting. I was sitting on the buckwheat, angry and hungry like a dog, but threw 7 kg. Less than a month later, everything was restored, and most importantly, the weight was still increasing. I pulled-ra, but still went to the endocrinologist.