To lose 10 pounds in a month— that is the goal, which is to everyone's weight loss can be achieved by, against there are a number of reasons: the initial weight, the gender, the age, the choice of the method. Losing weight quickly, however, that it does not harm your health, you will need to eat the right in itself to connect the exercise. Iz of any of the diets for quick weight loss would be a moral step-by-step. Rage Against the consistency should be that of the effects of the outcome of the potential of a sudden loss of weight.
The attainability goal
I lose in a month by a weight of 10 kg, it is possible to do, but not in the cases (made of craft]. The achievement of the outcomes will depend on the following factors:
- age — the older a person is, the harder it is to everyone to put you out two;
- gender — women lose weight considerably slower than men's;
- health — if you have any need, or any of the disease, the weight loss will be slower against it, it needs to be a negotiation, you should consult with your doctor first;
- the selected method — for a daily calorie deficit, the faster you will lose weight, but a strict diets provide short term results.
As the Law is honored and to get rid of 10 pounds in a month is possible, subject to the following terms and conditions:
- overweight person is over 30 kg.
- the age of weight loss — up to 30 years of age, it is a natural anti common sense;
- strict the people, in accordance with the proper nutrition in-service training.
In the first week and lost 5 pounds of make up, because it is in connection with a change of diet out the excess fluid, which is, on average, 2-4 pounds. the second week will result in approximately 1.5 to 3 kg.
The recommendations of the experts
If you want to lose weight without harm to health, the experts recommend to abandon the strict combat advantage against a hungry diet of the diet. For a clear view of the doctors, against the extreme methods of loss of weight, due to the following reasons:
- too large a calorie deficit have a negative impact on the health of the animal;
- losing weight in this way does not give the results of the stability, the weight of which shall be returned in a short period of time, and sometimes the extra pounds;
- a serious limitation in 90% of cases result in no damage to the physiological disorder, such as its investigations;
- the weight loss is due to the fluid of muscle tissue in the first place, then goes to fat, which has an impact on the appearance of the skin condition;
- even a perfectly healthy person to the z the higher the degree of probability will not be in a deficit of resources required for the full activity of trace elements.
The main rule for weight loss
To properly organize a weight-loss of a home, you must adhere to the following principles:
| The rule of the | Notes the recommendations of the |
| Drink water | The ordinary pure water in an amount of 8-10 glasses a day — is simply a tool to speed up the metabolic process, because it maintains the balance of water, so it all kind of exchanges: carbohydrates, proteins, lipids, well. If you drink the water, and in the right after eating for 40 minutes, but not during the meal, it is possible to significantly reduce the feeling of hunger, in the amount of food you eat |
| There is often not enough; at the same time, in the |
The smaller dishes at the same time each day, gives the following positive effects:
|
| To the right of the distribution of protein, fat, carbohydrates |
The main part of the carbohydrate food has to be made in the time spent dopoldanskem, in the second place, in, in, in the evening you must ensure the protein, the vegetables, sour fruits, dry pulp, dairy products. The distribution of protein, fat carbohydrates, for weight loss it is important to:
Fruit, Vegetables, which have a negative calorie content, which is considered to be a contingent of carbohydrates, and their raw need to eat all of the meals |
| Eat slowly | Chew your food thoroughly — the initial phase of the digestion. In addition, the slow food allows you to feel the flavors of the simple dishes you enjoy in the |
| Counting calories | A calorie deficit is a prerequisite for weight loss. So in order To achieve, you need to calculate your daily rate will be reduced by 20%. The daily diet must be planned out to the frame. For the counting we need to save the calories at intervals of 5-6-pound |
The feeding habits of people in different age groups
Weight loss is a balanced diet with regular exercise people in different age groups, it has the following features:
| A category of people | The characteristics of the |
| Junior | Adolescence is characterized by the intensive growth of change in the hormone. It provides support for the body of the child should be eating enough carbs — about 40% of the daily diet. It is recommended that you take a vitamin with a prescription |
| The girls | The girls, not 30 years of age the metabolism quickly enough, in order to reduce the weight sufficiently to adhere to the General rules of the weight loss |
| Women | Over the years of 30, the metabolic processes slow down. Suitable for fast weight loss be considered as the protein in the diet, provided, however, that there are no contra-indications. It is important to consume plenty of healthy fats from fish, nuts, avocados, vegetable oils, to prolong the youthfulness of the skin to maintain the beauty of the hair |
| You guys | A group of young people have a fast enough metabolism to eat slow carbs in the afternoon. Also, they have a high need for day-to-day use of the following high-quality protein. On average, you need about 130 grams of protein in a pure form |
| The man | The main stumbling block for weight loss men over 30-35 years of age — the brew, since it allows you to increase the level of estrogen, the formation of fatty tissue in the abdomen, in the chest. At this age, it is important to be sure of the sanity of the way of life, in all of the rules for the primary into the weight loss |
The menu
Menu is a Sample of the proper food a day it looks like this:
- Breakfast — oatmeal with raisins in it all the wheel nuts.
- Snack — cottage cheese with strawberries.
- Lunch - boiled chicken, roasted vegetables: eggplant, carrot, bell pepper.
- Lunch — a green lake, an Apple.
The main the most effective diet
The most effective diet for rapid weight loss, which is based on the protein products, fresh fruit, vegetables.
If you do not have to come out to lose weight necessarily have to do the assistance to of the mono. Their own advantages ensured a quick result easy on me. The disadvantages of the power supply system, which is based 1 the product, which is the inability to lose weight permanently in a higher likelihood of deficiency or disease associated with the deficiency of necessary microelements.
An effective detox program. Include a vegetarian They menu, and the smoothie diet. Weight loss is, in this case, because of the gut in other organs, which is very useful for all the people. To lose weight, so experts recommend that in-season vegetables, the fruit, the strawberry.
Mono
In this type, it is not recommended to a diet for more than 7 days. Therefore, in order to lose 10 pounds in a month, you will be prompted to expand the menu, and the classic version of the diet for as long as it is not a proper diet reminiscent of the. Especially Towards the First of all, you need to add vegetables, fruits, dairy products, lean meats, fish, and eggs.
Buckwheat
On a mono-diet, it gives long lasting results, thank you for the main dish, the daily menu — buckwheat porridge, cooked in a very special way.
Cereal in the evening, pour the clean water at ambient temperature in a ratio of 1 or 2 on the left during the night. Porridge in the Morning it is ready to eat. Add salt, all the spices and the oil, is strictly prohibited.
On the day, it is permissible to consume up to 1 kg of this cereal off of the shelf.
The original version of the board the compliance of the part in 2 days. In addition to whole grains, it is necessary to drink 1.5 liters of yogurt 0%, and so, cucumber, green apples in the herbs.
In this is a diet designed for a month, in addition to the buckwheat, which allowed for the use of the green or on the negative calories in vegetables, in fruits, berries, seeds, nuts, yogurt, lean meats, fish, and the sea, in the fruit. The diet That will allow you to lose 10 lbs.
The menu Pattern for each and every day:
- Breakfast — buckwheat porridge, shredded carrots.
- Lunch — a green lake, an Apple.
- Lunch — buckwheat porridge, cabbage salad, with the herbs in the Apple cider vinegar.
- Lunch — a Cup of yogurt, with 10 grams of fiber.
- Dinner — buckwheat, hard-boiled egg, cucumber.
Potatoes
Nuts refers to the diet of high carbs, in the and its supporters have argued, in 2 weeks, it may help you to lose the is not 8 lbs, but it is also a healthy and the body functioning through the very useful component in the composition of the potato. In the case of most food, vegetables, the list is towards the on forbidden foods because of their high caloric content. But if you use it correctly, it is possible for you to lose weight.
The diet that is suitable for young people only, no nuts — it contains a lot more of less of the starch to the nutrients.
The advantages of the diet:
- the nutritional value of potatoes it gives a feeling of satiety which prevents the fatigue, the frustration due to hunger;
- accessibility — the price of the product reasonable;
- the taste of the dishes — the potatoes, in the form of any cut of delicious of vegetables, in the herbs of the majority of the people
- it is the simplicity of the recommended in the diet, in the form of food, easy to cook, even for beginners.
The disadvantages of both the monotony of the diet, the weight loss due to the muscle and this has an impact on the health of the look.
Menu-week diet of potatoes for the weight loss of the only young people with include, without tubers spices, oil, salt. Be sure to drink plain a lot of water.
The loss Of body weight within a few months, and the menu is more suited to a balanced potato food. Designed for the day:
- Breakfast — a smoothie yoghurt of iž in the Chia seeds.
- Snack — An Apple.
- Lunch — mashed potatoes without butter, in a spice.
- Lunch — salad greens, cabbage in cucumber.
- Dinner — baked potato — 150 g sauerkraut — 150 g
This chapter
The red beet is considered one of the best product suited to the cleaning of the intestine, of the liver, from the blood of toxic substances. They have the properties of a purgative, the root is, allows you to get rid of excess fluid, to prevent swelling. Beet diet can be called a kind of detox diet.
Trying to lose weight, it this way, people can eat roast beets, cooked, in the raw form of the v, make a soup iz it.
In addition to the vegetables are allowed to eat:
- cucumbers, zucchini, cabbage, celery, green apples, strawberries, citrus fruits — unlimited;
- a milk drink with 0% fat;
- seeds, nuts, dried fruit, oatmeal v. buckwheat — is limited.
Each Sample of the menu of the day for the sugar beet diet looks like this:
- Breakfast — 60 grams of oatmeal in water, in the form of 150 g of roasted beets, 10 grams of walnuts, 20 grams of dried plums.
- Lunch — all the citrus fruits.
- Lunch — vegetable soup, salad of boiled beets into the greens, dressed with a small amount of olive oil.
- Snack — yogurt.
- Dinner — salad "vesna čopič": grated, green lake, Apples, raw cabbage, in this chapter, in equal shares.
Vegetarian
This board is perfect for the summer and into the fall, when many of the fresh vegetables, the fruit, at an affordable price. In addition to this, they are allowed to eat:
- beans;
- unprocessed cereals;
- the dried fruit, the nuts;
- vegetable oil, cold pressed;
- in the case of restricted amounts — dairy products, eggs.
Your menu can be as diverse and based, in an exemplary embodiment is presented in the table below:
| The day of the | Breakfast | Lunch | Lunch | Lunch | Dinner |
| The first entry in the diet — drink | Identity the banana, peach, berries in the Chia seed | Green tea with lemon balm in the mint | Tomato juice with herbs | Smoothie of cucumber, lemon, celery in the parsley | The carrot-tomato juice |
| Other raw vegetables | The salad with the tomatoes, the herbs in the | Cucumber | A salad of peppers, the herbs, cabbage | Grated carrot | Make a salad out of the cabbage, the cucumber, with olive oil |
| Third — the raw fruit of the | The Banana puree with walnuts | Kiwi | Applesauce with raisins | Of all the citrus fruits | A fruit salad of apricot, peach into a nectarine |
| The fourth of the mixed raw vegetables into a fruit | A fruit salad with a peach, a banana in a berry | The Citrus sorbet | Make a salad of cucumber, tomatoes, Bulgarian pepper green | Tomato juice | Salad "Whisk" of the beet, a green apple into a carrot |
| A fifth of the fruit, the vegetables, the allowed the food to apply a heat treatment | Apples stuffed with nuts into raisins, baked in the oven | A handful of dried fruit | Soup, zucchini, onion, bell pepper, broccoli, in a pea | Carrot-Apple puree | Roasted vegetables: carrots, zucchini, eggplant |
| Six — fruit, vegetables, in the way of the allowed grains, dairy products, eggs, | Oatmeal with apricots water to the seeds in the | Fruit salad | The tomato-pumpkin soup | Yogurt with berries | 2 hard-boiled eggs, lettuce, cabbage, cucumber in green |
| On the seventh day — the mail is safe | Smoothies of strawberry in the iz and of the seed of flax | An herbal decoction of chamomile in the oil | Smoothie celery, cucumber, in london, with the addition of water | Citrus fruit, fresh | Tomato juice |
Hollywood
According to media, many foreign film stars, that due to the shape of the Hollywood diet, which is considered one of the many varieties of intakes of protein.
The essence of it — a sharp restriction of fats in the carbohydrates to eat large amounts of foods rich in protein. Thank you for the weight loss using it is mostly due to the burning of the fatty tissue in the muscular system is preserved.
Thus, the permissible diet at this product:
- lean meats: poultry, rabbit, veal, beef, nutria;
- any kind of river in the sea, fish, seafood;
- the price of eggs;
- low-fat cottage cheese, kefir, yogurt;
- protein is from plant sources: soy, beans, in the products made from them;
- green vegetables;
- the acid fruit of the berries;
- limited: nuts, seeds, vegetable oils that have not been heat-treatment.
According to the classical variant of the Hollywood diet, is completely eliminated, the products are made from flour, sugar and salt to taste.
In contrast to many of the recommendations for a diet for weight loss in this way, a person needs to abandon their Breakfast.
Such action shall be entitled to do so the conclusions of some scientists, the human biorhythms. According to these reports, the digestive system is ready to accept the food to become the only vigorous activities, when they are used to do some of its energy reserves. In other words, "the food has to be prepared before you eat it".
Menu Hollywood diet for a week:
| The day of the | Lunch | Lunch | Lunch | Dinner |
| 1 | The boiled chicken egg | Cooked Turkey fillet green | The Citrus | Steamed seafood |
| 2 | Cucumber | A soup with greens in chicken meat balls | Yogurt | Steam fish cutlets, cabbage salad |
| 3 | The Green Lake, The Apple | Baked courgettes stuffed with minced chicken in herbs | The lord of the of the dry of tissue | 2 hard-boiled eggs, a piece of low fat cheese |
| 4 | Kiwi | Stew of zucchini, pea, bell pepper's chicken | Grapefruit | Roasted chicken breast, lettuce, a few slices of lemon |
| 5 | The Green Lake, The Apple | Chinese cabbage, lettuce, cooked Turkey fillet quail eggs | Citrus fruit, fresh | Cook the beans, cucumbers |
| 6 | Roasted peppers | Braised veal, Turkey | Yogurt | The baked fish, a couple slices of lemon |
| 7 | All of the berries | Cottage cheese with cucumber in green | Green tea | Cheesecakes iz, cottage cheese, eggs, sweetener, in weight of starch |
After a period of one week diet menu is it needs to be repeated, but no more than 4-fold. For minimal damage, since it's the third week of the diet it is necessary to extend the grain from the crop the food.
"The five parts of the"
The original power system, which was developed by the American diet. Its main principles are:
- The first installment is not for smes to be early. Later on, as was the Breakfast, the more calories you burn you can. Start your day with a Cup of coffee in the vitamin a complex.
- Just you Need to drink low-calorie beverages. We need to be fresh got.
- For lunch, the dinner, you must eat a serving that is no more than 5 pieces, each of which is equal to one bite. The restriction on the range of products is — 5 pieces such as a cake of bread, a hamburger, lean meats, or greens. However, it is very important to me, it was the most diverse in each and every day, it has been used in new products. The author recommends that you give the higher priority to the-calorie food that is not consumed in the feeling of hunger.
- You can be certain that the every day eating of vitamin the protein. The first is the need to avoid a vitamin deficiency in any of the diseases it can cause. Second — to preserve lean muscle mass.
- Be permitted to make a snack. The serving size would have to be the same as that for a single bite.
The diet can be of the 7 to do a 30 days of time.
These methods are a lot of enemies, and in the majority of the experts are identified as difficult in it is not for the body transfer. However, it has the following advantages:
- the success of each and every week, you can lose up to 4 kg.
- variety — you can eat what you want;
- the stomach to reduce the size of the in — due to small parts, which prevents you from overeating in the future.
Physical activity
The weights in a cardio activity, it forms an integral part of any process of loss of weight. You can carry out at home gyms.
However, physical activity is made to the following effect:
- it becomes easier to achieve a calorie deficit;
- is not administered only to lose weight, but also to form a harmoniously-developed, proportional to the image;
- it becomes easier for them to give up bad habits;
- is impossible to maintain the enthusiasm, mood in in self-confidence.
At the gym
The benefits of a workout in the gym to provide the following capabilities:
- ask for help in the preparation of the formulation of the techniques for the relevant services;and
- to fully focus on training without being distracted by household chores;
- the practice varied, because the trainers and other sports equipment.
Plie squats
Among all the varieties of plie squats as the most effective: the pumped the buttocks, the back of the inner side of the thighs. 90% of that is full of people from these areas, it is a problem.
The technique:
- Is extended out of the knee to the toes, on the sides of the.
- Sit down at the level of the knee into the buttocks form a straight parallel to the floor. The weights must be kept on.
- Stand up, keeping your back straight, quickly, but without any breakthrough.
Deadlifts
A workout refers to a base that allows you to train the muscles of the back, the back of the thighs, in the buttocks.
The technique:
- Is extended out of the knee to the toes, on the sides of the.
- Sit down at the level of the knee into the buttocks form a straight parallel to the floor. The weight must be kept to the fore.
- Stand up, keeping your back straight, in an intense rhythm, but not a jerk.
The attacks of the
It is one of the best exercises for the creation of a beautiful leg, in the buttocks, it is highly energetsko intensively in a large amount of it requires the consumption of a calorie.
The technique:
- Is often a step back with the right.
- Seat to touch the ground with his knee on the back of the leg.
- Or the knee of a form, or to the right at an angle, the load dropped in to bring back the buttocks or legs.
- A Stand-up in a repeat of the exercise of the foot.
Bench press bar dumbbells or on a chest
It is the primary exercise which helps to develop the muscles in your chest, your back, in your hands.
The technique:
- Lie on your back.
- Relax your arms down. The elbows should form a right angle.
- Increase the weights gradually, without jerks, and not the height of the raised hands.
Cardio
Cardio weight for effective and efficient management, to increase the robustness of the cost is in the more calories. Most of the modern room is equipped with treadmills, cross trainers, exercise bikes, step platforms.
Of cardio Any kind it is important to:
- proper breathing — inhale to the nose, mouth exhale;
- for the control of the pulse — the fatty tissue on fire, if it is at least 120 beats per minute;
- training for the implementation of the 8-10 minutes prior to exercise to warm up the maximum amount of time that it is the weight training for weight loss.
In addition to these exercises, there are many other is designed to work all of the muscles of the body. You need to define the "lagging" muscles, and analyze their shape in order to focus on the techniques, which are aimed to their development.
On the morning that the "for the lazy"
To perform a you can set up a simple for home. It is suitable for those of you who don't like the weight or the training of the more have to resort to them since it is a requirement.
Exercises to strengthen various parts of your body, the invigorating effect it has, such as a filling. They are led by is still lying in the bed.
"Vacuum"
The technique:
- A deep breath in an exhale an intense wide-open mouth.
- To make the most of a deep breath, hold your breath as much as possible, that is, in the stomach, the stretching of the muscles of the abdomen. Stay in The position it is in, for 8 seconds at a time.
- Slowly breathe in to relax the muscles.
The vacuum takes place in the just roasted the stomach.
Gluteal of a "majority"
The technique:
- Lie on your back, bend your knees.
- Lift up the buttocks, high angle, like a drawing on the backs of the heels.
- You can stay at the top for a few seconds at a time.
- Lower the buttocks.
Leg swings
The technique:
- Lie on your side, lean on the elbows, the lower part of the leg bent at the knee.
- Stretch the top of the leg you lifted up, slowly, to the pressure of the feeling of the muscles of the thigh.
- Repeat this on each and every activity of the leg 20 to 30 times, do 3-4 approach.
Turning
The technique:
- Connect your palm to the neck, elbows dissolve in the parties.
- Straining of the abdominal muscles, lift your upper body to 45 degrees.
The production of the possible effects of rapid weight loss
A rapid weight loss has negative consequences can be many:
- a sagging, if there is a loss of the weight, its the watch or the age of more than 40 years of age.
- "breakdown" products, which were at the time of the illicit weight to their negative impact on the digestive system;
- the return of a loss of weight of restoration after the water-salt balance to return to normal is on the menu.
- exacerbation of existing diseases, which is subject to the strict version of the diet.
The output
To maintain the obtained results, the experts recommend that you properly exit from any of the diet:
- you have to continue to eat fractionally, in a well-balanced, but a gradual increase in calories (200 kcal per week);
- momoracing once to expand the menu, you must first have a healthy diet, the damaging of the food the recommended to not to go on the firing of the craft];
- with increasing the used amount of the salt should increase the amount of water.
If you really want to eat an unhealthy food, such as sweets, starchy foods, rapidly foods, such as food, which is allowed 1 time per 7-10 days. These days, it is recommended that you train intensively.