In the 21st century there are always more obstinated people, which leads to the most negative consequences in the form of diabetes, high blood pressure, joint diseases and hearts.To avoid this, you have to take decisive measures and you need to know how to lose weight for a month at home.
Why does a person get full?
Excess weight is increased "slowly", but in the long years of such a sentence, a weight arrow during the morning is less and less pleasant for the "owner" of such a body.It is clear that the desire to drop additional pounds - and it is better for health and the appearance is more aesthetic.
For the following reasons one person comes away:
- With slow metabolism (metabolism).
- Hormonal mistakes.
- Suck the body.
- For genetic reasons.
- Hypodynamics (passive lifestyle) and many other reasons.
How to lose weight correctly: principle
Not every entire person wants to sit on one diet all the time, and many have the desire to lose weight quickly at home, for example 10 kg.It is desirable for a month without diets.
There is a way out and it is effective - a balanced diet.Of course, someone calls it a diet, but that's not entirely true.Many people believe that it is sufficient to reduce the consumption of sweets or even completely exclude it from the daily diet.In fact, the basic principle is as follows:
- Take not only sweets, but all simple carbohydrates from the daily menu - flour, mayonnaise, ketchup.
- Front the fast food forever, alcohol.
- Do not eat fat and fat dishes.
- Remained dishes and smoked meat.
- Do not eat fatty varieties of meat and fish.
- No need to drink soda water, even on a sugar substitute.
- Don't eat chips.
- Don't drink sweet juices and packaging.
Beer deserves a separate “attention” - it must be excluded first, both alcohol and not alcohol -free.After the listed products have been removed from the diet, a person can count on weight loss without diets and at home.
However, you can continue to your goal with the following:
- Small fermented dairy products.
- Vegetables in some form - from fresh and cooked to stew and baked.The exception are potatoes.However, if this is unbearable, you can sometimes eat a little of them in its safest form - in "uniforms" or in a call, oven.And of course without oil.
- Cooked eggs or omelet without flour.
- Thin varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter in freshly pressed use.
- Whole grain bread.In the absence of such, you cannot eat a little black bread made of flour with the addition of bran than in the first class.
- Brei can't eat everything.Ovsyanka (just don't cook quickly), buckwheat, barley, wheat, bulgur is suitable.As for the pearl barley, you must remember its properties in order to achieve the intestine more often, and if not everything is so good with digestion, it should be used with caution.
So you can lose weight and up to a month without fearing your own health and falling more than 10 kilograms in a short time.
Other methods
There are gentle diets that can be observed relatively easily with a certain mood.Examples:
- Bormental diets.Here the main principle is the restriction of the calorie content of up to one and a half thousand or even up to nine hundred kcal.One person adheres to the rules of the lack of hunger and is not too excessive.In addition, you can use your favorite products in limited quantities that can be up to twenty percent in the entire diet.
- Japanese diets.They are based entirely on the use of proteins.Such products will help to satisfy the hunger quickly and to stay well for a long time.In this case, fish, eggs, meat, vegetables, grain, olive oil are used.Such a diet can be followed by one to two weeks.
Therefore, it will probably lose 5 kg at home - this can be seen through reviews in the forums.
Unfortunately, a much more difficult task than weight loss is Its storage.To make this easier, you can use a nutritionist or a doctor to take medication that reduces appetite.For example, taking a modern combined medication central effect for 6 months not only enables body weight, but also the right food habits to preserve the result in the future.
Due to the substance contained in the medication, acceleratesA feeling of saturation and the amount of food eaten is reduced by 20%And the calorie content of food by 25%.In addition, the medicine improves thermogenesis (heat generation through the body), which burns about 100 kcal an additional one day.
In order to achieve the effect, it is necessary to take the medication into the dosage and duration of the course that the doctor prescribes and of course not Forget nutrition and physical exertion.
Lose a month from 10 kg or more weight
For a month and 10 kilograms - whether this is recognized, many people ask such a question in search engines and questions.In addition, without harming health and at home, not everyone wants to visit the gym for several reasons:
- Solidness from the place of residence.
- The high costs of the subscription.
- Various complexes that a person with overweight experiences is among people who are not burdened with such a problem.
- Ownity to train among people.
Not everyone can afford a trainer who might have at least needed at first.
Many people ask how to take up to 20 kilograms in 2-3 months and how difficult it is.
In order to achieve such a result, there will of course only be a few diet or sport - to combine both disciplines more effectively.Even the first 10 kg per month when most people lose difficulties and about what to talk about the remaining 10.If you have a hard diet, there will be no power or nerves.If you deal with exhaustion, an exorbitant appetite will come.The best way is physical activity in combination with a balanced diet.
The advantages and the need for physical activity
To lose weight by 5, 10 kg.Quick and efficient at home, and physical activity is required.Strictly speaking, every balanced diet is not a very rational approach to business without such, if not self -sanctuary.
Since you can hardly remove without a diet and remove your own stomach, it is unlikely that without the help of physical activity in all of your types, it will lose weight loss:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretch.
- Kallantetics.
- Yoga.
- Exercises called "Bar".
- Bodybuilding etc.
It is at home enough to have a simple rope, small dumbbells, a crossbar built into the door and some of the simple devices like a fit ball.
Useful simple exercises for the task and health in general:
- Sch by sections.This helps to train legs and buttocks.
- Tendencies.Excellent "blow" on the stomach.
- Twins.In this way you can also work out your legs.
- Pushups.A universal exercise for many muscle groups and the main focus is on hand.If practicing is unable to push the floor, you can do this from the chair, chair or even from the wall.Everyone will be ready with the last exercise.
If you deal with dumbbells with different muscle groups, it is better to work with small weights through a larger number of repetitions - fat is burned more efficiently.
In this matter, the main thing is a positive attitude and trust in your own success.
If there is no special request to run and the weight still does not allow, you can start hiking, preferably at a pace that is somewhat higher than going.
As far as the jumping part is concerned, this simple inventory is completely indispensable because it is possible with it to remove fat from all parts of the body, including legs, arms, buttocks, face, etc. The main thing before you start to deal with the doctor is better with sport.And we have to remember that exaggeration can cause a lot of damage to the heart.Everything is good in moderation!
How many kilograms can you lose weight
Many people who want to take off with their breath and impatience, as they say, plow the width of the Internet in the hope of finding a miraculous diet or magical exercises with which they can reset 15, 20, 25, 30 and even 50 kg.per month.Or fall by 30 kg in extreme cases.At home for 3 or 4 months.
Do not forget that the fat has been spent for years or even decades due to inadmissible (irregular) nutrition, hypodynamy and for a long time in the kitchen in the immediate vicinity with the "local" fridge.
But there is always a moment when you stop after the shower near the mirror and critically examine your body for non -aesthetic "accumulations" in different parts of the body.
It is quite realistic to lose weight by 5 and even ten kilograms, even 20, you can.But whether it is correct in terms of your own health - this is the question.
Recently on television, in which all types of shows, in which the miracles of weight loss were shown in a very short time, were very common.But as you say, miracles do not appear, and this is not only tedious, but also just the hellish work, which contains both a diet and huge, sometimes unaffordable loads.
It is worth weighing and thinking when you were the last time you were in the gym and whether you can leave your favorite muffins, fat sausages or beer that were recorded in huge quantities every weekend.In order to achieve fantastic results, an extraordinary will - and on the show that have been desperate and that stood the hated kilograms (even dozens of them!) And not every such race and ash chemically, not leafy bread.
And when someone has reached the coveted goal, they will have a different, no less serious test to keep their "correct" weight and not to eat excessively after long food restrictions.
Many experts claim that safe weight loss is a maximum of 3 kg.per month.So everyone has to understand themselves what results it really expect, and it is probably better to lose 10 kg.2, 3 or even 4 months, painless for your own psyche and safe for health, to force events with the risk of health.
And if we fall, we say 20 kg.In a year, a person only gets a great result that deserves imitation.
Who and how to lose weight
Different people lose difference from weight: someone is faster and someone is slower.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- Intensity and type of physical activity.
- Power supply.Not everyone keeps nutrition in good faith, someone just collapses.No need to abuse salt!
- Compliance with the drinking regime.It seems that the more one person drinks water, the more it will weigh, the more it helps to remove excess water from the body and to eliminate the swelling.
- Compliance with sleep mode.You have to sleep at least 7-8 hours.
A positive attitude and a positive belief in itself and his own powers give a lot.
Without physical exercises, a person can lose weight and simply use "correct" products differently: Who is 6-7 kg and who is 8-13 despite the same conditions for the same period.
People with a lot of weight lose the first kilograms pretty quickly.
A person who weighed before taking herself, for example 160 kg.It will drop its first 30 kg.Much faster than the one who had its own weight before class, for example 98 kg.And to the one that was much thinner, their additional pounds will drop it much harder.
Literature records with hard diets
The story knows - and the latest - examples of losing weight for a large number of kilograms.Here you are:
- Manuel Urist (Mexico).He didn't weigh much, not less, but 587 kg and was seen as almost the thickest person in the world.Not only could he not move, but also got out of bed.For seven years a protein diet that was specially developed for him, he dropped 400 kg.
- Devid Smith (America).His weight reached 285 kg.And the situation became critical without an increase.Thanks to special exercises and a diet developed for him, he began to lose 7 kg of weight.monthly.In total, he managed to lose 180 kg.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to visit the Guinness record holder because of a huge 544 kg weight, and in the second they thank their 415 kg.In six years.
- Carol Wright, with a weight of 200 kg, fell by 130 kilograms in 2 years thanks to fitness and a balanced diet.
The story knows many similar examples, but it would be naive to believe that all of these people are easily delivered to such results - without nervous breakdown and some deviations from diets.
Hard nutrition: advantages or damage
It is generally recognized that it is the hard diet that is the most effective option for a quick weight loss and is completely safe for health.Nevertheless, another thing happens: Some of an inexperienced technique can lead to the saddest consequences that not only my health, but also the weight gain.
A hard diet contains a certain method in which the daily diet does not exceed seven hundred (or even 500) calories.This leads to a reduction in weight per kilogram per day or even more.Disadvantages:
- As a result, there is a lack of important trace elements.
- The deterioration of hair, nails and skin should be worsened.
- Violation of water compensation that delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is great.
- Kidney diseases can occur, etc.
As a result, all of this threatens the return of the previous weight at best, but the weight increases one and a half times.In addition, one person is disappointed forever from the advantages and the effectiveness of diets, which makes him irritable and insecure.
We should not forget that fat is far from the most important cause of overweight.A considerable negative role is played by water, clogged intestine.
So that the mono does not cause diseases and nerve disorders, it is better to find a qualified and useful advice to a nutritionist.
Therefore, you can achieve considerable results with simply balanced nutrition, physical exercises, proper drinking mode and a good break.
And forced weight loss using various monodietes, if it is approved by a doctor, it shouldn't take longer than a week and not two months because some try to practice it.
Common monodites: kefir, water, buckwheat, apple, etc.
And you also have to remember a golden rule: it is not enough to lose weight.It is important to remedy you without losing your health!
Slide to a woman, girl
Most women, girls want to lose weight: who is 3 kg.And who is 10.However, this applies to young people - and the girl at the age of 14 may need this because she can have such problems.
First you have to pay attention to the problematic "female" zones:
- Buttocks.
- Hips.
- Waist.
- Legs.
- Stomach.
This does not mean that you should not pay attention to your hands, face and other parts of the body.All above should have a decent appearance of representatives of both sexes, but they are women who are jealous of these zones, because this is what forms their silhouette and attracts men.
Place the buttocks, thighs, the back of the thigh, the muscles and waist to the right look (in addition to the jumping part):
- Squat.
- Stannaya traction on straight legs with light dumbbells (or even one), Romanian and summer.
Do not be afraid of all these rods and believe that the female figure will become male in a month - you have to work too hard by using a bar with large weights.
Before you start such training, you have to consult a doctor.
Do not remove the morning runs, exercises and various energy supply exercises.The contrasting shower is also useful.As far as a balanced diet is concerned, it is universal for everyone, regardless of gender.
All of this can be done successfully at home, but at least for the first time for the first time should be carried out under the supervision of the trainer.
Remove the hated belly
This problem area not only excites girls and women, but also many men.A large, sleeping stomach is a low -oriental phenomenon and harmful.What is the damage and the danger:
- The accumulation of inner fat.
- Obesity.
- Violation of the function of the digestive organs.
- Closed intestine.
- Liver diseases, stomach, bladder.
- Deteriorated metabolism.
- The signal for the occurrence of endocrine and cardiovascular diseases.
This is not the entire list of alleged diseases, so you have to get rid of such a problem area at all.
Everything is already clear with a balanced diet, but the exercises will be a bit specific, although they are mostly familiar with school lessons at school.Since the abdominal muscles are almost no charges in everyday life, they have to set them violently.Exercises:
- Press study.It is shared to examine the upper and lower part of it."Treats" by lifting the body or legs.
- It is necessary to practice the belly in a suitable case.You should also straighten your shoulders.
- Do all possible exercises to twist the body and thus work out the sloping muscles of the abdomen.
And a few more useful tips: chewing food thoroughly, monitoring the right digestion without enabling constipation, not nervous, drink a lot of water.
Diploma
How many kilograms to lose weight, which diet to choose and which physical activity each person prefers separately.It is only necessary to remember that everything is good in moderation and that all measures to reduce weight must be started with the consultation of a doctor.And another important rule: You cannot even lose weight for the rest of your life - to maintain an excellent physical form - this is a tedious and everyday work combined with a balanced diet.