To lose 10 kg in a month — goal, that is not for everybody to lose weight is possible, and to do this there are a number of reasons: the original, the weight, sex and age, selected methods. To lose weight quickly, but do no harm to the health, you should eat correctly and to connect physical loads. Going on any diet to lose weight fast it is necessary little by little. And before you begin your compliance, it is necessary to become familiar with the possible consequences of a sudden loss of weight.
Communication of the goal
Lose weight in a month 10 pounds, but not in all cases. The achievement of the results depends on the following factors:
- age — the age of the person, the more difficult it is gives you every one of reinitialization kilograms;
- sex — women lose weight much slower than men;
- the state of health — if you have any disease, it is of thinning will take place more slowly, and it is necessary to consult with the attending physician;
- methods : the greater the daily calorie deficit, the faster you lose weight, but however, strict diets give short-term result.
As practice shows, the removal of 10 kg in a month can be under the following conditions:
- the excess weight of a person is more than 30 kg;
- the age of thinning of up to 30 years and is in physically healthy;
- the man complies strictly necessary to the mode of feeding and training.
In the first week, lost the greatest number of pounds — up to 5, because in connection with the change of the diet out the excess fluid, and this is an average of 2-4 kg From the second week, the results will be approximately 1.5 to 3 kg
The recommendations of the specialists
To lose weight without harm to health, the experts recommend to abandon strict and hungry diets and to give preference to nutrition. In This way, but the position of doctors against extreme forms of weight loss is explained by the following reasons:
- it is too big of the calorie deficit has a negative influence on the working capacity and well-being;
- lose weight in this way does not give a result, and the weight returns in the short term, sometimes with an additional pounds;
- the severe restrictions in 90% of cases lead to breakdowns and psychological disorders of anxiety, as its consequence;
- weight loss occurs due to fluid and muscle tissue in the first place, and then goes the fat — this affects the appearance and the condition of the skin;
- even completely healthy the person most likely will produce a deficit necessary for a life full of micronutrients.
Main rules of weight loss
To organize properly a reset of weight in the home, it is necessary to follow the following principles:
| The rule | Explanation and recommendations |
| Drinking water | Regular drinking water amount of 8 to 10 glasses a day is a simple tool for to speed up the process of change, because it supports the balance of water and all types of exchanges: carbohydrates, proteins, lipids — in the standard. If you drink water properly before and after eating for 40 minutes, but not at the time of food intake, which can significantly reduce hunger and food intake |
| There is often a little and at the same time |
Split meals at the same time each day gives the following positive effects:
|
| The proper distribution of proteins, fats, carbohydrates |
The main part carbohydrate food should be consumed in the first half of the day, and in the second, and by night, must take precedence proteins with vegetables, fruits, acidic and dry fiber, fermented dairy products. The distribution of proteins, fats and carbohydrates to lose weight must be of the form:
To the east of the fruits and vegetables with negative calories are considered conditional in carbohydrates, in raw form and are in all the receptions of the food |
| Eat slowly, | A careful perezhevivanie of the food of the initial phase of the digestion. In addition, restaurateurs and allows you to feel the nuances of taste in a simple foods and enjoy them |
| Counting calories | Calorie deficit is a condition of loss of weight. To reach it, it is necessary to calculate its standard daily and a 20% reduction in. The daily ration of the necessity of planning in the dealings of this figure. Calculating calories is necessary after every 5-6 kilos of falls |
Characteristics of the diet of people of different age and sex
Losing weight with balanced diet for to with the regular physical activities of people of different ages and sex, have the following characteristics:
| Category of people | Features |
| Teens | Adolescence is characterized by rapid growth and hormonal rearrangements. To ensure the support of the body, the child should consume plenty of carbohydrates — about 40% of the ration. It is recommended to take complex of vitamin prescribed by a doctor |
| Girls | The girls of up to 30 years of age the metabolism is quick and for weight reduction, just parisian parisian to follow the general rules of weight loss |
| Women | After 30 years of the processes of change is slowing down. Suitable for fast slimming is considered to be proteins of the diet, but with the condition that you do not have contraindications. It is important to consume enough of the good fats contained in fish, nuts, avocado, vegetable oils, to prolong the youth of the skin and maintain the beauty of the hair |
| The guys | The young metabolism is very fast, so that you can consume carbohydrates slow in the second half of the day. There is also a high need for daily consumption of the quality of the protein. On average, it takes approximately 130 g protein in its purest form |
| Men | The main obstacle to the reduction of weight in men between the ages of 30 and 35 years of age — the beer, because it contributes to the increased levels of estrogen, the formation of adipose tissue in the abdomen and the chest. At this age, it is important to follow a healthy lifestyle and all the basic rules soft slimming |
The menu
Sample menu proper diet day looks like this:
- Breakfast — oatmeal with raisins and all nuts.
- Snack — cottage cheese with berries.
- Lunch — boiled beef, roasted vegetables: eggplant, carrot, paprika.
- Bite of green apple.
Overview of the best effective diets
The most effective for for diet fast to lose weight are based on protein products, raw fruits and vegetables.
When you want to lose weight urgent, help will come mono. Their advantages — a guaranteed result fast and easy to the letter. Disadvantages of the food systems, from which 1 type of product, are the inability to lose weight for good and high probability of deficiency diseases or disorders related to the deficiency of micronutrients benefits of oils benefits of essential oils.
Effective detoxification-program. They have a vegetarian menu, and smoothies diet. Slimming in this case, occurs at the expense of the cleaning of the intestine and other organs, which is very useful for any person. To lose weight therefore, experts recommend in-season vegetables, fruits, and berries.
Mono
This type of diet is not recommended to keep more than 7 days. Therefore, to lose weight 10 kilos in a month, it is necessary to extend the menu of the classic version of the diet until it does not seem to adequate nutrition. In the first place, add the vegetables, the fruits, the fermented dairy products, lean meat, fish, eggs.
Buckwheat
This monkey - gives long-lasting results thanks to the dish of the daily menu — buckwheat mess, prepared in a special way.
The grain of the night flooded with clean water at room temperature, in a proportion of 1 to 2 and left for the night. In the morning, gruel for consumption. Add the salt, all kinds of spices and oil is strictly prohibited.
In the day allows you to consume up to 1 kg of this slurry as supplied.
The original version of wheat of the diet involves its fulfillment in the period of 2 weeks. In addition to the cereals, it is necessary to drink 1.5 liters of yogurt 0%, there are cucumbers, green apples and herbs.
With this diet, with a month, in addition to wheat and oats, which are allowed for the consumption of green or with a negative of the intake of vegetables and fruits, berries, seeds, nuts, yogurts, meat, fish, and shellfish. This diet allows you to lose 10 kg
Example of the option menu for each day:
- Breakfast — buckwheat porridge, grated carrot.
- Bite of green apple.
- Lunch — buckwheat porridge, salad of cabbage with herbs and cider vinegar.
- Snack — cup of yogurt with 10 g of fiber.
- Dinner — buckwheat porridge, cooked hard-boiled eggs, cucumber.
Potatoes
Potatoes diet refers to high-carbohydrate and, as is claimed by its advocates, for 2 weeks, not only allows you to restore up to 8 kg, but and improve the body thanks to the action of the components useful in the composition of the potato. In the majority of diets of this plant are included in the list of forbidden foods because of their high calorie content. But if you use it correctly, you can lose weight.
For the diet exclusively of the young season, the potatoes, because it contains much less starch and more useful substances.
Advantages of the diet:
- nutrividad — potatoes gives a feeling of satiety, which prevents the decrease of the strength and the failures of hunger;
- availability: the product price is moderate;
- the flavor characteristics of the dishes, the potatoes in any tasty way to steam vegetables, for most people;
- the simplicity recommended in this diet the dishes of potatoes is easy to prepare, even for a beginner.
The disadvantages of the diet are the homogeneity and the loss of weight at the expense of the muscles, which has a bearing on the state of health and appearance.
The menu for the two weeks of the diet to lose weight on the potatoes only includes the oven young tubers without spices, oil and salt. Make sure to drink plenty of pure water.
To lose weight during the month, ideal for the more balanced to the letter of the potato starch from the diet. A sample day:
- Breakfast — yogurt smoothies and chia seeds.
- Snack — the apple.
- Lunch — mashed potatoes without the oil and spices.
- Appetizer vegetable salad, cabbage and cucumber.
- Dinner — baked potatoes — 150 g sauerkraut col — 150 year
The beet
The beet is considered one of the most suitable products for the cleaning of the intestine, the liver, the blood of toxic substances. Properties laxatives, this fruit is consumed and the excess fluid, to prevent swelling. The beet diet can be called a variation of the detox diet.
Trying to lose weight this way, the person can eat beets in the oven, boiled and raw, as well as take soups from it.
In addition to vegetables allows you to ingest:
- cucumber, pumpkin, cabbage, celery, green apples, strawberries, citrus fruits — unlimited;
- fermented beverages 0% fat;
- sunflower seeds, walnuts, dried fruits, oatmeal, and buckwheat grains — in a limited way.
Example of menu for each day of the beet of the diet looks like this:
- Breakfast — 60 grams of oatmeal in water as supplied, 150 g of baked beetroot, 10 g walnuts, 20 g of prunes.
- Appetizer — any citrus fruit.
- Lunch: vegetable soup, beet salad and cooked vegetables, put a small amount of olive oil.
- Snack — kefir.
- Dinner — salad "Brush": shredded green apple, cabbage and beets raw in the same proportions.
Vegetarian
This diet is ideal for the summer and the autumn, when a lot of fresh fruits and vegetables at affordable prices. In addition they are permitted for consumption:
- legumes;
- the whole grain cereals;
- the dried fruits and nuts;
- vegetable oils cold pressed;
- in limited amounts, eggs and dairy products.
The menu for the week, you can do everything possible to varied, based on the example of the variant that appears in the table:
| Day | Breakfast | Appetizer | Lunch | Appetizer | The dinner |
| The first entry in the diet — drinking | Smoothies and banana, peach, berries and chia seeds | Green tea with mint and lemon | The juice of tomato with fine herbs | Smoothies of cucumber, lemon, celery and parsley | Morkovno-tomato juice |
| The second of raw vegetables | Salad of tomato and vegetable | Cucumbers | Salad of bulgaria, the pepper, greens and cabbage | Grated carrot | Salad of cabbage and cucumber with olive oil |
| The third to the raw fruit | Banana puree with walnuts | Kiwi | Applesauce with raisins | Any citrus | Fruit salad of apricots, peaches and nectarines |
| The fourth joint of raw fruits and vegetables | The salad of peach, banana and fruits of the forest | Citrus sorbet | Salad of cucumbers, tomatoes, Bulgarian pepper and parsley | The tomato juice | The salad "Panicle" of raw beet, green apple, and carrots |
| Fifth — in fruits and vegetables allowed of cooking, the preparation of which is applied to the heat treatment | Apples stuffed with raisins and nuts, baked in the oven | A handful of nuts | The soup of zucchini, the onion, the Bulgarian pepper, broccoli, and peas | Morkovno-apple puree | Roasted vegetables: carrots, zucchini, eggplant |
| The sixth, in the fruits and vegetables, also allow grains, dairy products and eggs | Oatmeal in the water with the dried apricots and all with the seeds of | Fruit salad | Tomato-pumpkin soup | The kefir with berries | 2 boiled eggs, salad of cabbage, cucumber and parsley |
| Seventh — download drinking day | Smoothie of berries and flax seeds | Herbal decoction of chamomile and mint | Smoothie of celery, cucumber, and dill with the addition of water | Citrus fresh | The tomato juice |
Hollywood
According to the data of the means of communication, many foreign film stars stay in shape thanks to a diet of hollywood, which is one of the many varieties of protein in the diets.
Its essence — the strong restriction of carbohydrates and fats and the consumption of large amounts of protein-rich foods. Thanks to the charter of the weight loss is produced primarily through the burning of fat, and the corset muscle is preserved.
Allowed in this system feeding of products:
- lean meats: poultry, rabbit, veal, beef, coipú;
- all types river and sea fish, seafood;
- eggs;
- low-fat, cheese, kefir, yogurt;
- the proteins of plant origin from soy, legumes and products thereof;
- green vegetables;
- acids of fruits and berries;
- limited nuts, seeds, vegetable oils, non-questioning of thermal treatment.
According to the classic version of the hollywood diet, completely excluding products of flour, sugar, salt.
Against many of the recommendations of the nutritionists, losing weight this way the man should stop eating breakfast.
This measure is justified by the conclusions of some of the scientists on the biorhythms human. According to these data, the digestive system becomes ready to receive food only after the activity, when they originate from certain reservations power. In other words, "the food must get before they eat."
Menu of the diet of hollywood in the week:
| Day | Appetizer | Lunch | Appetizer | The dinner |
| 1 | Very boiled a chicken egg | Very boiled fillets of turkey, vegetables | Citrus | Seafood stew |
| 2 | Cucumbers | Soup with vegetables and chicken meatballs | The kefir | Fishing steam fillet, cabbage salad |
| 3 | Green apple | Baked zucchini stuffed with chicken, minced meat and vegetables | Dry curd fiber | 2 hard-boiled eggs, a piece of floor in the sheep's milk cheese |
| 4 | Kiwi | Stew of courgettes, peas, of bulgaria, of the pepper, with chicken fillet | Grapefruit | Cook the chicken breast, lettuce, a few wedges of lemon |
| 5 | Green apple | Salad of cabbage, boiled fillets of turkey, quail eggs | Citrus fresh | Boiled beans, cucumber |
| 6 | Baked paprika | Stew with beef, turkey | The kefir | Baked fish, a couple of lemon wedges |
| 7 | Any berries | Cottage cheese with cucumber and dill | The green tea | Rich cottage cheese, eggs, sweetener and starch |
After weeks of menu diet it is recommended to repeat, but not more than 4 times. To minimize the damage to your health, from the third week of the diet should be expanded cereals and food of plant origin.
"Five parts"
Original feed system designed american nutritionist. Its basic principles:
- The first intake of food must not be early. That late breakfast, more calories are burned after waking up. Start the day with a cup of coffee and a vitamin complex.
- It is necessary to drink only low-calorie beverages. Should be completely removed sweet.
- For lunch and dinner you should eat a portion, which is not more than 5 parts, in each of which is a bite. Restrictions on the set of the products may not be 5 pieces of the cake, hamburger, lean meat, vegetables. But it is very important that the menu is varied and each day used in new products. The author recommends to give preference to high-calorie food for man saturated and I did not feel hungry.
- Make sure to eat every day vitamins and proteins. The first are necessary to prevent deficiency diseases and all the diseases that can cause. The second for the conservation of muscle mass.
- It is acceptable to make chop. The size of the portions must be equal to one of the bite.
Follow a diet for 7 to 30 days.
The methodology of many opponents, and the majority of professionals is recognized as bad and is not safe for the body. However, it has the following advantages:
- effectiveness — for each week that you can lose up to 4 kg;
- the diversity you can eat everything, of what you want;
- the stomach reduction in the sizes — thanks to the small good fragment, which prevents the excess of food in the future.
Exercise
Of weights and cardiovascular activity — an integral part of any slimming process. You can perform both at home and in gyms.
Exercise give the following effect:
- it is easier to achieve a calorie deficit;
- not only lose weight, but also to form a harmoniously developed in a proportional way;
- it is easier to give up bad habits;
- is to maintain the enthusiasm, the good mood and increase self-esteem.
In the hot tub
The advantages of exercise in the hot tub lies in the fact that we offer the following options:
- ask for help in the preparation of the programme and the modification of the correct technique to a specialist;
- totally concentrate on the training, without the distraction of household chores;
- train diverse thanks to the training apparatus and other sports inventory.
Squat plie
Among all varieties of squats plie are considered the most effective: pumps buttocks, back and the inner surface of the hip. 90% of the whole of the people of these areas problematic.
Technique of execution:
- Widely put socks your feet and knees in the face.
- Sit down to a level between the knees and the buttocks are formed straight parallel to the ground. Weighting must keep in front.
- Stand up, keeping your back straight, quickly, but without momentum.
Stanovaya jerk
The exercise refers to the base, which allows you to train the muscles of the back, back of the thigh and the buttocks.
Technique of execution:
- Widely put socks your feet and knees in the face.
- Sit down to a level between the knees and the buttocks are formed straight parallel to the ground. Weight must keep the weight in the front.
- Stand up, keeping your back straight, in the intense pace, but without momentum.
do
It is one of the best exercises for the formation of beautiful legs and buttocks, very energy-consuming and requires the consumption of large amounts of calories.
Technique of execution:
- Widely go forward with a straight back.
- Bend down until it touches the ground the knee of the rear leg.
- Both knees should be at right angles, the load must fall on the buttock of the posterior leg.
- Get up and repeat the exercise on the other leg.
Bench Press the bar or dumbbells toward the chest
It is a basic exercise that helps to develop the muscles of the chest, back and hands.
Technique of execution:
- Lie down on your back.
- Lowering the hands down. The elbows should form a right angle.
- Lift the weights slowly, without jerking, at the height of the issues raised by the hands.
Cardio
Cardio effective for burning fat, increase the resistance, and the costs of a greater amount of calories. Most of the rooms are equipped with treadmills, orbitrek, spinning, step-platforms.
For any other type of cardio important:
- breathe properly — breathe through the nose, exhaling through the mouth;
- monitor the pulse in the adipose tissue burning, if it is not less than 120 beats per minute;
- do the exercise for 8-10 minutes before training to warm-up and the maximum amount of time — after strength exercises for burning fat.
In addition to these exercises, there are a large number of others, for the development of all the muscles of the body. You must define the "delay" of the muscles, after analyzing your type of figure, and an emphasis on the techniques aimed at their development.
In the morning, the complex "for the lazy"
You can make the most simple of structure in the home. It is ideal for those who do not like weight training or can't use him in the power of the state of health.
The exercise strengthens the different parts of the body and have the stimulating effect of equal load. Make you can even lying in bed.
"The void"
Technique of execution:
- A deep breath and hard exhale open your mouth wide.
- Do the deep breathing, the breathing, the maximum pocketing the abdomen and stretch the muscles of the press. Stay in this position for 8 seconds.
- Slowly exhale and relax the muscles.
The vacuum is exclusively done on an empty stomach.
Buttocks "the bridge"
Technique of execution:
- Lying on the back, bend the knees.
- Lifting the buttocks of the maximum up, leaning on the shoulders and the heels.
- Stop at the top in a few seconds.
- Lower the buttocks.
Swinging of the feet
Technique of execution:
- Lie on your side, leaning on an elbow, the lower part of the leg bend the knee.
- To stretch the upper part of the leg and lift upwards, the atmosphere, to feel the tension in the muscles of the thighs.
- Repeat the exercise on each of the legs between 20 and 30 times, do 3-4 approach.
Torque
Technique of execution:
- Connect the palm of the hand in the nape of the neck, the elbows to raise the sides.
- Tighten the muscles of the press, lift the upper body to 45 degrees.
Output and the possible consequences of losing weight fast
The rapid thinning can have several negative consequences:
- has fallen off the skin, if lose weight behind it, it doesn't follow closely or your age exceeds 40 years of age;
- "failures" in the products that have been banned at the time of thinning, and its effects on the digestive system;
- the refund of the weight loss after the recovery of the wetlands, saline balance, and the return to the narrative to the letter;
- the sharpening of existing health conditions to compliance of strict dietary options.
The output
To keep the results, the experts recommend to properly exit from any of the diets:
- it is necessary to continue to eat drobno and balanced, but slowly increase the calories (200 kcal / week);
- when monoriting expand the menu should be first with healthy foods, and harmful to the food, it is recommended not to return at all;
- when you increase the amount of salt should be increased and volumes of water;
If you really want to eat harmful products: sweets, flour, fast foods, then such foods permitted 1 time in 7-10 days. In these days it is recommended to train intensely.