Today we will discuss how to lose 10kg or 22lbs in 3 months at home diet plan. You need a diet plan in order to archive goals and set targets. Losing 10kg in 3 month at home is possible and we will discuss how to archive exactly that!
Loads of people want to lose weight. Weight loss has become an evergreen market for many, there are loads of unique products being launched every day.
But guess what you can lose weight with just 2 simple techniques and these are: healthy eating and regular exercise. If you follow these 2 methods you will lose weight without needing to buy these weight loss products.
How to Lose 10kg in 3 Months at Home Diet Plan
In order to lose 10kg or 22lbs in 3 months at home you will need to make sure that you do not consume more than your BMR. To calculate your BMR (Basal Metabolic Rate) click on this link. Health Surgeon has many handy free health calculators you can access from our home page.
Once you know your BMR or basal metabolic rate make sure that you eat 20% less a day than the number you get from calculating your BMR. Eating 20% less is sufficient to lose 10kgs in 3 months.
For example lets say your BMR is 2000 calories, this means you should not consume more than 1600 calories day (20% less).
Regarding exercise, since this article is about how to lose weight at home I will recommend you daily workouts that you can perform at home or office and still lose weight; and these are:
- climbing stairs
- Push ups
I also recommend that you download a free mobile app called “Noom”; is popular app will allow you to login your daily activities and meals intake. Which means you will know exactly how many calories you have consumed while eating and how much you have burned exercising. Noom has a huge database of foods and exercises all you need to do is login and tell Noom the time and duration of the workout that you performed.
To determine how many calories you are burning doing over 100 various activities try Health Surgeon’s Calories Burned Calculator.
In order to lose 10kg in 3 months you need to burn at least 500 calories in a form of exercise. Please also note that losing 10kg in 3 months depends in how much you currently weight, height, eat and exercise.
Lets do the maths for a 115kg person who wants to lose 10kg in 3 months:
BMR is 2000, eating 20% less is 400 calories and 500 calories burned in form of exercise, total 900 calories less a day.
900 x 7 days = 6300 calories less a week
6300 x 12 weeks = 75600 calories less in 3 months
7700 calories = 1kg
75600 / 7700 = 9.8kg less in 3 months
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