Lose up to 10 pounds in a month — a goal that not all those who losing weight is achievable, and there are a number of reasons: initial weight, sex and age, selected methods. To lose weight fast, but it does not harm your health, you need to eat right and connect exercise. Out of any diet for quick weight loss should be gradual. But before compliance is required to become familiar with the possible effects of a sudden loss of weight.
Lose weight in a month by 10 kg is possible, but not in all cases. Achieving results depends on the following factors:
As practice shows, to get rid of 10 kilos in a month is possible under the following conditions:
In the first week lost large number of pounds — up to 5, because in connection with a change of diet out the excess fluid that is an average of 2-4 lbs. With another week's results will be approximately 1.5 to 3 kg.
To lose weight without harm to health, the experts recommend to abandon the strict and hungry diets and preference for nutrition. This unequivocal position of doctors against extreme methods of weight loss due to the following reasons:
To properly organize a weight loss at home, must adhere to the following principles:
|Rule||Explanations and recommendations|
|Drink water||Ordinary pure water in an amount of 8-10 glasses a day — a simple tool to speed up the metabolic processes because it maintains the water balance, and therefore all types of exchanges: carbohydrate, protein, lipid normal. If you drink water right before and after eating for 40 minutes, but not during a meal can significantly reduce feelings of hunger and quantity of food intake|
|There is often little in one and the same hour||
Smaller meals at the same hour each day yields such positive effects:
|The right to distribute proteins, fats, carbohydrates||
The main part of carbohydrate food should be consumed in the morning, and secondly, and in the evening should prevail proteins with vegetables, sour fruits, dry fiber, dairy products. The distribution of proteins, fats and carbohydrates for weight loss should be:
The vegetables and fruits that have negative calorie content are considered to be conditional carbohydrates, in the form of grey you need to eat at all meals
|Eat slowly||Chew your food thoroughly — the initial stage of digestion. In addition, slow food allows you to experience the flavors of simple foods and enjoy them|
|Count calories||A calorie deficit is a prerequisite to weight loss. To achieve it, you need to calculate your daily rate and reduce it by 20%. Daily diet should be planned within this figure. To count calorie need reset after every 5-6 pounds|
Losing weight with a balanced diet with regular exercise in people of different age and sex has the following features:
|A category of people||Features|
|Teenagers||Adolescence is characterized by intensive growth and hormonal changes. To provide support to the body, the child should be eating enough carbs — about 40% of the daily diet. It is recommended to take vitamin complexes on prescription|
|Girls||Girls up to 30 years metabolism is fast enough to reduce the weight enough to adhere to the General rules of weight loss|
|Women||After 30 years of age the metabolic processes slow down. Suitable for quick weight loss considered the protein diet, provided, however, that there are no contraindications. It is important to consume plenty of healthy fats contained in fish, nuts, avocados, vegetable oils, to prolong the youthfulness of skin and keep the beauty of hair|
|Guys||Young people have a metabolism fast enough so they can eat slow carbs in the afternoon. Also there is a high need in the daily use of high-quality protein. On average, you need about 130 grams of protein in a pure form|
|Men||The main obstacle to weight loss for men over 30-35 years — beer, because it promotes increase of level of estrogen, the formation of adipose tissue in the abdomen and chest. At this age it is important to observe a healthy lifestyle and all the basic rules of gentle slimming|
Sample menu proper food for the day looks like this:
The most effective diet for rapid weight loss based on protein products, raw fruits and vegetables.
When need to lose weight, come to the aid of mono. Their advantages — a guaranteed fast result and easy menu. Disadvantages of supply systems, based on 1 kind of product, is the inability to lose weight permanently and high likelihood of deficiency or disorders associated with the deficiency of necessary microelements.
An effective detox program. These include vegetarian menu smoothie-diet. Weight loss in this case is due to the bowel and other organs, which is very useful for any person. To lose weight therefore, experts recommend in-season vegetables, fruits and berries.
This type of diet is not recommended to observe more than 7 days. In order to lose 10 pounds in a month, you need to expand the menu, the classical version of the diet for as long as it will not resemble a proper diet. First and foremost, you need to add vegetables, fruits, dairy products, lean meats, fish, eggs.
This mono-diet sustainable results due to a main dish daily menu — buckwheat porridge, cooked in a special way.
Cereal in the evening pour clean water at room temperature in the ratio of 1 to 2 and left overnight. Morning porridge is ready to eat. Add salt, any spices and oils is strictly prohibited.
A day is allowed to consume up to 1 kg of this cereal off the shelf.
The original version of the diet involves compliance within 2 weeks. Besides porridge, you need to drink up to 1.5 liters of yogurt 0%, there are cucumbers, green apples and herbs.
In this diet designed for a month, in addition to buckwheat are allowed to use green or have a negative calorie vegetables and fruits, berries, seeds, nuts, yogurt, songs ViDi m Yassa, fish and seafood. This diet will allow to lose 10 kg
A sample menu for each day:
Potato diet relates to high carbohydrate and, as its proponents claim for 2 weeks can help you to lose up to 8 kg, but also to heal the body through the action of the useful component in the composition of the potato. In most diets, this vegetable is included in the list of forbidden foods because of its high caloric content. But if you use it correctly, it is possible to lose weight.
This diet is suitable only for young, seasonal potatoes — it contains much less starch and more nutrients.
The advantages of the diet:
The disadvantages are the monotony of the diet, the weight loss due to muscle, which affects the health and appearance.
Menu two week weight loss diet on potatoes includes baked only young tubers without spices, oil and salt. Be sure to drink plenty of plain water.
For weight loss during the month, more suitable balanced menu potato diet. Example for the day:
Beetroot is considered one of the most suitable products for bowel cleansing, liver, blood from toxic substances. Possessing purgative properties, this root allows you to get rid of excess fluid, to prevent swelling. Sugar diet can be called a kind of detox diet.
Trying to lose weight this way, people can eat the baked beets, boiled and grey and make broth from it.
In addition to vegetables are allowed to eat:
Sample menu each day beet diet looks like this:
This diet is ideal for summer and autumn, when a lot of fresh vegetables and fruits at affordable prices. In addition they are allowed to eat:
Your menu can be as varied, based on the exemplary embodiment presented in the table:
|The first entry in the diet — drinking||Smoothies and banana, peach, berries and Chia seeds||Green tea soft how fifth fifth and lemon||Tomato juice with herbs||Smoothie of cucumber, lemon, celery and parsley||Carrot-tomato juice|
|The second of raw vegetables||Salad of tomatoes and greens||Cucumbers||A salad of peppers, herbs and cabbage||Grated carrots||Salad of cabbage and cucumber with olive oil|
|Third — the raw fruits||Banana puree with walnuts||Kiwi||Applesauce with raisins||Any citrus||Fruit salad of apricots, peaches and nectarine|
|Fourth — mixed — raw vegetables and fruits||Fruit salad with peaches, banana and berries||Citrus sorbet||Salad of cucumbers, tomatoes, Bulgarian pepper and greens||Tomato juice||Salad "Whisk" of raw beet, Apple and carrot|
|Fifth on fruits and vegetables, one can meals, for cooking which used the heat treatment||Apples stuffed with raisins and nuts baked in the oven||A handful of dried fruit||Soup of zucchini, onion, bell pepper, broccoli and green peas||Carrot-Apple puree||Roasted vegetables: carrots, zucchini, eggplant|
|Sixth — fruits and vegetables, also grains, dairy products and eggs||Oatmeal on the water with the apricots and any seeds||Fruit salad||Tomato-pumpkin soup||Yogurt with berries||2 hard-boiled eggs, salad of cabbage, cucumbers and greens|
|Seventh — day fasting drinking||Smoothies from berries and flax seeds||Herbal decoction of chamomile and mild memory||Smoothie of celery, cucumber, and dill with the addition of water||Citrus fresh||Tomato juice|
According to the media, foreign movie stars to keep in shape thanks to the Hollywood diet, which is considered one of the many varieties of protein intakes.
The gist of it — a sharp restriction of fats and carbohydrates and eating large amounts of foods rich in protein. Thanks to this menus weight loss occur mostly due to burning fatty tissue and m atovi corset remains.
Are allowed on this diet products:
According to the classical variant of the Hollywood diet completely eliminated flour products, sugar, salt.
Contrary to many recommendations of nutritionists, for weight loss this way a person needs to abandon Breakfast.
Such a measure is justified by the conclusions of some scientists about human biorhythms. According to these reports, the digestive system becomes ready to accept food only after vigorous activity, when spent some energy reserves. In other words — "food you must produce, before the connection is."
Menu Hollywood diet for a week:
|1||Boiled chicken egg||Boiled Turkey fillet, greens||Citrus||Steamed seafood|
|2||Cucumbers||Soup with greens and chicken meatballs||Yogurt||Steam fish cutlets, cabbage salad|
|3||Green Apple||Baked zucchini stuffed with minced chicken and herbs||Cheese with a dry tissue||2 hard-boiled eggs, a piece of low fat cheese|
|4||Kiwi||Stew of zucchini, green peas, bell pepper with chicken||Grapefruit||Baked chicken breast, lettuce, a few slices of lemon|
|5||Green Apple||The Chinese cabbage salad, boiled Turkey fillet, quail eggs||Citrus fresh||Boiled beans, cucumber|
|6||Roasted peppers||Stew with veal meat Turkey||Yogurt||Baked fish, a few slices of lemon|
|7||Any berries||Sire with cucumbers and greens||Green tea||Cheesecakes from cottage cheese, eggs, sweetener and starch|
At the end of a week diet menu should be repeated, but no more than 4 times. For a minimal injury since the third week of the diet should be expanded cereals and plant food.
The original power system was developed by American nutritionist. Its main principles:
Diet can be from 7 days to 30 days.
This methods many opponents, and it is recognized by most professionals as unhealthy and not safe for the body. However, it has the following advantages:
Weights and cardio activity — there is a capacious part of any slimming process. They can perform both at home and in gyms.
Physical activity give the following effect:
Benefits to take at the gym is that they provide the following features:
Among all the varieties of plie squats are the most effective: pumped buttocks, back and inner thighs. 90% full of people these problem areas.
Exercise refers to the base, it allows you to train soft connection, the keeps, the back of the thigh and buttocks.
This is one of the best exercises for shaping beautiful legs and buttocks, is very energy intensive and requires large amounts of calories.
It is a basic right that helps to develop the chest muscles, the keeps and hands.
Cardio for effective weight management, enhance endurance and cost more calories. Most of the modern rooms are equipped with treadmills, cross trainers, exercise bikes, step platforms.
Any kind of cardio is important:
In addition to these exercises there are many other designed to work all muscles of the body. You need to define "weak" soft communication, analyzing their shapes, and to focus on techniques aimed at their development.
You can perform the easiest set in the home. It is suitable for those who do not like weight training or can not resort to them because of the condition.
Exercises strengthen different parts of the body affected and invigorating effect similar to charge. Run them even lying in bed.
Vacuum is done only on an empty stomach.
Rapid weight loss can have a number of negative consequences:
To preserve the results obtained, experts recommend to properly exit from any diet:
If you really want to have unhealthy foods: candy, pastry, fast food, these meals are allowed 1 time per 7-10 days. These days, it is recommended to train intensively.