How to lose 10 kg per month at home?

The age-old problem of how to lose weight by 10 kg per month at home, with an enviable consistency pops up before the beach season and holidays. Slowly but surely go to the ideal weight - a tedious and boring occupation, because you want to get the desired result as soon as possible. Once again, you promise yourself to start a new life on Monday and go on a diet? Do not be surprised if nothing happens again, 10 kilos per month is not a joke!

How much can you lose weight in a month without harm to your health?

The main condition for weight loss is a calorie deficit. When the daily energy expenditure exceeds its intake from food, the body begins to draw strength from its own reserves. First, the "reactor" burns carbohydrates, which are in the blood and glycogen depots, and only then the fatty fuel is used.

To burn 1 kg of pure fat, you need to create a deficit of 7700 - 9000 calories. For an average person consuming no more than 3000 Kcal per day, it's easy to cut your diet by 25%, which gives a weekly saving of up to 4000 Kcal. As much as you can leave in the gym, if you go there every day.

Thus, by slightly reducing nutrition and regularly doing sports, it is possible to part with 2 to 4 extra kilograms per month. However, these figures are very approximate. The rate of weight loss depends on the mass of factors, starting from the initial weight and the level of physical training, ending with an individual metabolic rate.

Is it real to lose 10 kg in one month?

Given that 10 kg of fatty tissue - it's more than 70,000 Kcal, it's easy to calculate that for their disposal per month every day requires "shortage" of about 2,400 Kcal. Some restrictions on food here can not be avoided: you can not eat at all, at least 800 calories per day should be received by the body. The rest will have to be "finished off" by sports: 2 hours of intensive training - this is minus 1000, maximum - 1300 Kcal.

Long to hold such a regime is too difficult: first, severe restrictions in food, and secondly, exhausting daily workouts. The danger of a breakdown, like a sword of Damocles, constantly hangs over a hungry athlete, and cope with temptations is worth the titanic effort.

That's why the recommended rate of weight reduction is about 1 kg per week for the average weight gainer, and slightly more for those who "grew" to a centner and higher. Where do the impressive results of the "superdiet" come from, on which people drop 10 to 12 kg per month?

These calculations take into account the burning of pure fat, but in the process of losing weight, especially the wrong, the body also loses fluid and muscles. The first 2 - 3 kg, leaving at the beginning of a diet, is water, and not always superfluous.

To drive weight with the help of diuretics and baths is a common practice for athletes who are important to "blood from the nose" by a certain day to show on the scales specific figures. A normal person does not need it. No matter how tempting it is to relax for a couple of kilograms, the loss of water has nothing to do with weight loss - it's nothing more than self-deception.

An impressive plummet is given by hunger diets and high-intensity aerobic loads. Both contribute to the destruction of muscle tissue. Since the muscles are heavier than fat, their combustion is very noticeable by weight, unlike subcutaneous stocks, which are better measured by volume.

Another important factor is the initial body weight and physical shape. The weight loss rate for weight 60 and 120 kg differs drastically. Dropping the extra 5 kg "up to the ideal" in a relatively slender lady takes sometimes several months, while in a frankly obese person, kilograms in the first time "fly away" in dozens.

A quick effect can be expected in those who never limited themselves to eating and led a passive lifestyle. On a strict diet and sports, a shocked, effeminate organism responds by dropping a multi-kilogram "ballast" until it adapts to the changes and does not slow down the process.

Experienced "slackers" can not boast of such results. The more often you sit on diets, the slower and "with a scratch" weight goes away. But if you set the goal "I want to lose 10 kg a month at home at any cost," nothing is impossible - with discipline and willingness to endure deprivation for 4 weeks.

How much should you eat to lose 10 kg per month?

So, the task is set, it remains to answer honestly to yourself the question: what is more important, at all costs to see the cherished figures on the scales or to reduce the percentage of fat with minimal damage to the body? In the first case any ways of extreme weight loss will fit, in the second - you will have to radically change eating habits and way of thinking.

To understand how to lose weight on 10 kg per month at home, you need to clearly determine how much you can cut down on food without harm to health. To begin with - to count the caloric content of your usual diet, how much energy the body needs at a state of rest( basic metabolism) and daily intake, taking into account the lifestyle.

1. Kalorage requires a meticulous fixation for several days: weighed the portion, it was calculated its energy "cost", using information on the package or calorie tables, recorded.
2. The parameters of the basic metabolism depend on sex, age, weight and level of physical activity and are calculated by special formulas. You can use one of the many methods for determining individual norms, and it's easier to enter parameters into the online calculator and get a ready calculation. Approximately 70 kg body of a young woman in a dream consumes 1600 kcal per day, 80 kg - 1800. With age, the need for energy decreases - every 10 years by 50-100 kcal.
3. Increase the obtained base metabolism by the activity coefficient: you need to add 20% with a passive lifestyle and 50 - 60% with daily training. The result is a calorie rate that is responsible for the stability of the current body weight.
4. Now we determine the optimum calorie content. Let's say you eat an average of 2500 Kcal, and your rate is 1900. If you cut, the weight will stop growing, but that's not enough for losing weight. For the result, you will have to squeeze at least 20% more - up to 1500. And this is almost 1.5 times less than the usual diet.

Daily saving 400 kcal, for a month you will get rid of 1.7 kg of pure fat. Not impressive? Try to lower the caloric value to the lower bar, this will depress another 1.3 kg. The energy value can not be lowered below 1200 Kcal, this is the minimum. As an exception and for a short period it is permissible to eat 800 Kcal. A couple of fasting days per week will give another 0.5 kg - a total of 3.5

Why not eat less and even starve?

If the caloric content of the diet is below the minimum, the body perceives this as the onset of hunger and includes a regime of energy saving, slowing down all metabolic processes. In such conditions, the process of losing weight inevitably stops, and the body begins to make reserves with a vengeance. The result is a "killed" metabolism and hard-to-correct completeness.

Menu for weight loss of 10 kg per month

To eat at 1200 Kcal per day, without weights and calorie table is indispensable. The fact is that without a months-long experience of careful counting of food, it is almost impossible to adhere to the established framework. The bulk of people are very mistaken in assessing their own consumption, trying "by eye" to determine the energy value of the diet.

For an example, how to lose weight by 10 kg per month at home - menu for 1200 - 1300 kcal:

Dish	Calorie content
Calorie porridge on water( 200 g)	170
Boiled hard boiled egg	75
Dish of light vegetable soup	100
2 green apples	150
Rice portion	140
Chicken breast( 100 g)	110
2 cups vegetable salad	240
Kefir( glass)	110
Vegetableoil( 1 tsp)	40
200 g skim curd	140

The set of products is distributed for the whole day for 4 to 5 meals. Having a table or calorie calculator at hand, you can easily compose a full and varied menu.

What food habits will help you lose weight?

The 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 "yummies" if they fit into the daily rate. Sooner or later it will bring the result, provided that you do not need to lose 10 kg per month.

For maximum effect, not only calorie is important, but also when and from what products it comes from. Here there are principles:

1. Water. Trying to get rid of excess weight, do not give up fluid. On the contrary, it should receive at least 1.5 - 2 liters. It's about clean water, not including teas, soups, juices, which, from the point of view of dietology, are food. Take your first glass in the morning before breakfast. The liquid allows the body to excrete the products of the decomposition of adipose tissue, participates in metabolic processes and helps to control appetite.
2. Breakfast. It should be within half an hour after waking up. The first meal triggers a metabolism and gives you energy before lunch. A full breakfast is not a cup of coffee with a croissant, but a balanced combination of proteins and slow carbohydrates.
3. Carbohydrates. The main source of human energy during a diet can have only one form - complex, or slow. No sugars, obvious and hidden, sweets, baked goods, bread, starchy vegetables. It is possible and necessary - whole grains porridge, cereal side dishes, but not for dinner.
4. Proteins. The main nutrient that allows you to keep muscle mass during a diet, and with strength exercises - to increase it, and therefore increase the basic calorie consumption. Protein should enter into any meal, and in the evening - in a fat-free form.
5. Fats. You can not completely exclude them, but you must limit them. Preference is given to vegetable oils and oily fish.
6. Glycemic index. Products with high GI cause a sharp release of insulin, and it provokes increased fat deposition. Avoid insulin fluctuations and blood sugar levels - do not make big breaks between meals( 3 hours - maximum).Replace fast-carbohydrate products with less harmful analogues: instead of rice - buckwheat, instead of banana - apple.
7. Dinner. The easiest meal, consisting mainly of low-fat protein - cottage cheese, chicken breast, powdered protein. You can combine with greens and fresh vegetable salad. Do not eat after 18-00?Forget about this rule. If you go to bed at midnight, be sure to have a bite at 9 - 10 pm.
8. Fiber. Insoluble dietary fibers reduce appetite, reduce GI dishes, adsorb toxins into the gastrointestinal tract, excess fats. The best source of fiber is raw vegetables and greens. It is advisable to include in every meal.

These are general recommendations for healthy nutrition, but some weight loss systems offer their own rules, sometimes contradicting these. If you decide to stick to some author's methodology, follow its principles - the creators certainly will have an explanation for each digression.

Weight loss diets for 10 kg per month

Diets are good helpers in the normalization and retention of the form. 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 weight by 10 kg per month at home - buckwheat. For 2 - 3 weeks, the place of the main food takes buckwheat in unlimited quantities.

During the day, eat buckwheat as much as you want and when you want. In breaks, drink low-fat kefir. With the agonizing feeling of hunger, it is allowed to chew a couple of berries of prunes and dried apricots, and the list of dishes is exhausted.

This diet can not be called healthy, but like most mono-diets, buckwheat is very popular due to its effectiveness. Lasting 10 to 20 days, you will get rid of 10 kg. Then you need to switch to the correct food so that you do not get lost. If during a diet you feel a strong fatigue, apathy, dizziness, then this option is not for you. Good state of health is a prerequisite.

Five parts

The essence of the diet is the distribution of a set of foods from 5 groups to 5 meals. Take a small plate and fill it with dishes - one from each category:

1. Proteins: white chicken, seafood, low-fat cottage cheese, low-fat cheese, lean beef.
2. Carbohydrates: rice, buckwheat, millet and other cereals, unsweetened fruits, vegetables.
3. Fats: nuts, olives, olive oil, fatty fish. Fiber: bran, whole wheat bread.
4. Liquid: teas, freshly squeezed juices, smoothies, soy milk.

Power mode is quite tough, but effective. For greater effect, physical exertion is mandatory.

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. Changes occur consistently and do not contain rigid prohibitions, which insures system fans from failures and a return to gluttony. But when at stake - 10 kg for 30 days, gradualness can be neglected, immediately introducing strict rules:

1. Cut portions, using only small plates.
2. Remove all trash food from sight.
3. Accustom yourself to a full breakfast: oatmeal, natural yogurt without chemical fillers, chicken fillet with a slice of bread.
4. The best side dishes are rice and buckwheat.
5. Potatoes are acceptable, but a separate meal. Soups on the meat broth are cooked without potatoes.
6. Macaroni - only in the morning.
7. Fried - it's harmful.
8. Before noon, most products are allowed. Naturally, if you need to lose 10 kilograms per month, this permission should not be abused.
9. For lunch it is necessary to limit the set of dishes and portions. Fruits can be eaten in the morning.
10. Dinner - until 18-00, later - not allowed. Who does not have time, he does not have supper.

The system provides for mandatory physical activity - without them the process will be slowed down.

Exercise for weight loss

Without sports to lose weight for a month for ten kilograms is almost impossible. Based on the calculations, the energy costs for exercises should be up to 800 - 1500 calories:

1. Aerobic loads are responsible for burning fat: running, swimming, biking, skiing, walking.
2. It is necessary to study at the average heart rate. If the pulse is too low, the load is insufficient;too high - the body has switched to catabolism and destroys its own muscles.
3. The duration of the training - an hour and a half. Fat begins to burn after 40 minutes of continuous load.
4. It is advisable to alternate different types of sports, intensity and duration of training, so that the body does not have time to adapt.

30 minutes before the session, you must drink L-carnitine, the second portion - during aerobics. This amino acid helps quickly and efficiently utilize fats, but the supplement works only with physical activity. Without exercise, drinking it is meaningless.

The most "fat burning" exercises for a person weighing 70 kg in Kcal per hour:

Therapeutic physical training

• running up the stairs - 900;
• running at a speed of 16 km / h - 750;
• running on skates - 770;
• cross-country running - 600;
• swimming fast crawl - 570;
• water aerobics - 530;
• cycling at a speed of 20 km / h - 540;
• jumping rope - 540.

To quickly lose weight, it is desirable to increase the basal metabolism. And you can do this in only one way: by increasing muscle mass. At home, strength exercises with their own weight, dumbbells, a barbell, an expander will do. Trainers and machines will come to the fitness room to help.

Do not be afraid of the "inflated" body

To get the muscles like a bodybuilder, you need to work with huge weights. A simple slimming person will gain strength and relief of muscles, which will benefit any figure. Force load allows you to "mold" a strong elastic body. The only problem - muscle heavier than fat, the arrow on the scales may not please you. But you can evaluate the effect visually in the mirror and on freely hanging clothes.

If.despite all efforts, you can not lose weight, stop mocking the body and contact specialists - first to the therapist and endocrinologist. A doctor can help you by prescribing a drug to control your appetite. Such medicines, for example, Reduxin are sold only on prescription and operate at the level of the central nervous system. When endocrine disorders may need hormonal correction. In severe cases, gastric banding and other methods of treating obesity, including surgical ones, are shown.

Another popular method of losing weight is Xenical. The drug blocks the absorption of dietary fats in the intestines and reduces the caloric intake. However, he has an unpleasant side effect - diarrhea and stearea. These medicines are medicines and are taken under medical supervision. As for all kinds of fat-burning food supplements, their effectiveness and safety are not proven by anyone.

Reviews about getting rid of excess weight

Review # 1

"As my husband says: quitting smoking is easy, I threw a hundred times. At me it is similar with growing thin. A hundred times I sat on diets, dumped 10 to 15 kg each. I was happy for a couple of months, and then I dialed back, also with a makeweight.

Tired, decided not to rush any more and just change the food. She sat down on Mirimanova's system, according to which she lost weight by 60 kg.

Without much difficulty, I threw off 10 kg for 1.5 months. I stopped eating after 6 plus began to study at home in front of the TV.I continue to eat right, I still have 20 more to finish. "

Svetlana, Moscow

Review No. 2

"I used to have a wand-rod: when I gained excess weight I bought Reduxin from the pharmacy and the problem was solved. Recently rekabanela in earnest, went to the pharmacy, and the medicine I was not sold, they say, give a recipe.

In general, I decided to lose weight as normal people - on a diet. I stayed on buckwheat, angry like a dog, hungry, but I took off kilograms of 7.A month has not passed, as all has returned, and the main thing - the weight grows. Pulled - pulled, but still went to the endocrinologist.

And so I had problems with the metabolism, and I lost all the metabolism in the diet. Reduxin was discharged, but only 2 packs. The doctor said how to lose weight by 10 kg, then it's up to you yourself - the HAP is there, everyone, fitness. For a month it was possible to throw off almost ten, but side effects - horror! ".

Inna, Kiev