At 21. century there are more and more obese people, which leads to the most negative consequences in the form of diabetes, hypertension, common diseases and hearts.To avoid this, you need to take decisive measures, and you need to know how to lose weight at home for a month.
Why a person full
The excess weight is obtained "slowly", but for long years such a set, the weights arrow during the morning weighing is less and less comfortable for the "owner" of such a body.It is quite clear desire to drop additional pounds - and it is better for health, and the look is aesthetically.
A person is coming out for the following reasons:
- With slow metabolism (metabolism).
- Hormonal failures.
- Sucking body.
- For genetic reasons.
- Hypodynamia (passive ways of life) and many other reasons.
How to Disually Demonstrate: The Principle
Not every whole person does not want to sit on a diet all the time, and many have a desire to lose weight quickly at home, say, 10 kg.It is advisable in a month without any diets.
There is a way out, and it is effective - a balanced diet.Of course, someone calls it a diet, but that's not quite true.Many people believe that it is enough just to reduce candy consumption or even turn off the daily diet completely.In fact, the basic principle is as follows:
- Remove from the daily menu not just sweets, but all simple carbohydrates - flour, mayonnaise, ketchup.
- Before fast food forever, alcohol.
- Do not eat fat and any oily container.
- Refuse fried dishes and smoked meat.
- Do not eat oily varieties of meat and fish.
- There is no need to drink soda water, even on the neighbor.
- Don't eat chips.
- Don't drink sweet juices and any packaged.
Beer deserves a separate "attention" - must be excluded, above all, and alcohol and beverages.Eliminating the listed products from the diet, a person can count on weight loss without diets and at home.
But you can go further into your goal, using the following:
- Small fermented dairy products.
- Vegetables in any form - from fresh and cooked, to push and baked.The exception is potatoes.However, if so unbearable, you can sometimes eat some of them in their safest form - in the "uniform" or baked in the call, oven.And of course without oil.
- Boiled eggs or omeletless outer.
- Skinny varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter into freshly squeezed.
- Complete bread.In the absence of such, you can eat a little black flour bread, without first grade with the addition of bran.
- The porridge can't eat everything.Ovsyanka (simply not fast cooking), buckwheat, barley, wheat, Bulgur is suitable.As for pearl barley, you need to remember her properties to achieve hoses with frequent use, and if not all so good with digestion, then you should be used with caution.
So you can lose weight by up to a month without fear for your health and lower more than 10 kilos in a fairly short time.
Other methods
The gentle child are that can be adhered to relatively easily with a certain mood.Examples:
- Bormental diet.Here is the main principle to limit calorie content to one and a half thousand, or even to nine hundred daughters.Adherence to the rules of lack of hunger, the person does not overeat.In addition, you can use your favorite products in limited quantities, which can be up to twenty percent throughout the diet.
- Japanese diet.They are fully built on the use of proteins.Such products will help quickly satisfy the hunger and stay long lasting long time.In this case, fish, eggs, meat, vegetables, cereals, olive oil are used.Such a diet can be tracked from one to two weeks.
Therefore, they will probably lose 5 kg at home - these are estimated in forum reviews.
Unfortunately, a much more difficult task from losing weight is His holding.To facilitate this, in agreement with a nutritionist or a doctor, you can resort to taking drugs that reduce appetite.So, for example, taking a modern combined cure of the central action for 6 months allows not only to reduce body weight, but also forming the right food habit for preserving results in the future.
Due to the substance included in the medicine, acceleratesFeeling of saturation and the amount of food eaten decreased by 20%and the caloric content of food by 25%.In addition, the medicine increases thermogenesis (heat production per body), which is why about 100 kcal additionally burned up a day.
To achieve the effect, it is necessary to take over the medicine in dosing and the duration of the course that the doctor will prescribe and, of course, no Forget the nutrition and physical effort.
Lose weight for a month for 10 kg or more
1 month for 10 kilograms - whether this is realized, many are asked, asking such a question in search engines and a wonderful nutritionist.Moreover, without damage to health and at home, because they do not want everyone to visit the gym for several reasons:
- Distance from the place of residence.
- High subscription costs.
- Different complexes that a person with overweight, among people who are not burdened with such a problem.
- Unwillingness to train among people.
Not everyone can afford a coach, which might need to be at least at first.
Many people ask how to lose weight in 2-3 months for 20 kilograms and how difficult it is.
To achieve such a result, of course, there will be several single diets or one sport - to combine both disciplines more efficiently.Even the first 10 kg per month in most weight loss people leave with difficulties and what to talk about the remaining 10. If you keep a heavy diet, then there will be no strength or nerves.If you are engaged in exhaustion then the Exorbitant appetite will come.So the best way is physical activity in combination with a balanced diet.
Advantages and necessity of physical activity
To lose weight by 5, 10 kg.Quickly and efficiently at home and will be needed physical activity.Strictly speaking, any balanced diet without such, if not self-affirmation, is not a rational approach to work.
As you can hardly lose weight without eating and remove your stomach, it is a little likely to lose weight weight without helping physical activity in all your species:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretching.
- Kallanetics.
- Yoga.
- Exercises names "Bar".
- Bodybuilding, etc.
It's enough to have a simple rope at home, small dumbbells, transverse built into the door and some of the simple devices like Fitballbal.
Useful simple exercises for task and health in general:
- Fourth.This helps to do the legs and buttocks.
- Slope.Great "kick" on the stomach.
- Gemini.This will allow you to do your legs.
- Push -ups.Universal exercise for many muscle groups, and the main emphasis falls on hand.If exercise is unable to push the floor, then you can do it from a chair, a chair or even from the wall.Everyone will deal with the last exercise.
If you deal with dumbbells with different muscle groups, then it is better to work with small weight by more repetitions - fat burned more efficiently.
In this point the main thing is a positive attitude and faith in your success.
If there is no special desire to run and the weight still does not allow, you can start hiking, preferably at a pace slightly larger than walking.
As for the jump rope, this simple list is completely necessary, because it is possible to remove fat from all parts of the body, including legs, arms, buttocks, face, etc.And we must remember that overtraining can cause a lot of damage to your heart.Everything is good in moderation!
How many pounds you can lose weight
Many people who want to lose weight with lined breath and eager, as they say, plowing internet breakthroughness in hopes of finding miraculous nutritional diets or magical exercises to reset 15, 20, 25, 30, as much as 50 kg.per month.Or in extreme cases, drop 30 kg.3 or 4 months at home.
Remember that fat increases for years, or even decades due to irregular (irregular) diet, hypodynamia and too long spent in the kitchen near the "original" refrigerator.
But there is always a moment when you stop after a shower near the mirror, and examine your body for neoestecke "accumulation" in various body parts.
It is quite realistic to lose weight by 5, and even ten pounds, as many as 20, you can.But will it be true in relation to your health - this is a question.
Recently, on TV, all types of emissions in which the miracles of weight loss is shown in the shortest possible, very often started running.But, as they say, miracles do not happen, and that is not only painstaking, but also hell work, which includes a diet and huge, sometimes bans load.
It is worth weighing and thinking when you were the last time you were at the gym and you can leave your favorite muffins, fatty sausages or beer, absorb in huge quantities in every weekend.In order to achieve such fantastic results are needed - and on the show, people have led to despair, and who came to disclose weight leans (even dozens of quiet ones!) Do not hold such races and leave not in the rectic.
And if someone has achieved the desired goal, there will be another, no less serious test - to maintain his "correct" weight, not repelled after overeating after long food restrictions.
Many experts claim that safe weight loss is a maximum of 3 kg.per month.So, everyone has to understand alone that results actually expect and, is probably better to lose 10 kg.For 2, 3, or even 4 months, painless for your own psyche and safe for health, but to force an event with the risk of health.
And lower, let's say 20 kg.Year, a person gets only a magnificent result, worth imitation, even envy.
Who and how much weight loss
Different people don't lose weight differently: Someone is faster, and someone is slower.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- The intensity and type of physical activity.
- Correcting power.Not everyone holds a nutrition in good faith, someone just breaks down.No need for salt abuse!
- Compliance with drinking mode.More people drink water, it will strive for, a liquid that is spent in the amount of one and three liters (depending on the size of their own weight) helps remove excess water from the body and removes swelling.
- Compliance with sleep mode.You need to sleep at least 7-8 hours.
A positive attitude and belief in yourself and your own strength give a lot.
Without doing physical exercise, a person can lose weight, simply using the products "right", of course, different: who is 6-7 kg, and who is 8-13 for the same period, despite equal conditions.
People with lots of weight lose their first pounds quite fast.
The person who strive before he took over himself, for example, 160 kg.Will lose the first 30 kg.Much faster than the one who had their weight before class, say, 98 kg.And to the one who was much thinner, their extra pounds will kick him harder.
Records for the question using heavy diet
History knows - and no later than - examples of weight loss for a huge number of weight.Here they are:
- Manuel Urist (Mexico).It didn't weigh much, no less, but 587 kg and it was considered almost the deepest people in the world.It couldn't just be able to move, but even get out of bed.The seven years of the protein diet was especially developed for him, lowered 400 kg.
- Devid Smith (America).His weight reached 285 kg.And the situation became, without an increase, critical.Thanks to special exercises and diets developed for him, he began to lose weight 7 kg.per month.In total he managed to lose 180 kg.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to "visit" record owners - once because of the huge, 544 kg of weight, and in the second thanks 415 kg.In six years.
- Carol Wright with a weight of 200 kg fell 130 kilograms in 2 years thanks to a fitness and balanced diet.
History knows many similar examples, but it would be naive to believe that all these people are easy to give such results - without nervous breakdowns, as well as some deviations from diets, this is not done.
Heavy Child: Benefits or Damage
It is generally accepted that it is a hard diet that is the most effective option for quick weight loss, and is completely safe for health.However, one thing happens: some inexperienced techniques can lead to the most difficult consequences that imply not only my health, but strong.
Severe nutrition includes 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.Cons:
- As a result, there is a lack of vital elements in traces.
- Deterioration of hair, nail, skin should be worsened.
- Violation of aquatic balance, which delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is excellent.
- Kidney diseases, etc. may occur.
All this threatens, as a result, at best, returns of the previous weight, but the most common weight will grow one and a half times.In addition, a person is forever disappointed in the advantages and efficiency of any diet, as a result of being irritable and insecure.
We should not forget that fat is far from the most important causes of excess weight.A significant negative role in this is played by water, clogged hoses.
So that mono -diet does not cause diseases and nervous disorders, it is better to look for qualified and useful Nutritionist advice.
Therefore, using a simple balanced diet, physical exercise, a proper drinking regime and a good vacation, you can achieve significant results.
And forcibly weight loss using different monodies, if approved by the doctor, should not last more than a week, not two months, as some try to exercise.
Common monodes: kefir, water, buckwheat, apple, etc.
And you must also remember a golden rule: It is not weight enough, it is important to fix without losing health!
Lose weight to a woman, girl
Most women, girls want to lose weight: who is 3 kg.And who is 10. However, it refers to adolescents - and a girl of 14 years old can need it, because she can have such problems.
First of all, you must pay attention to the problematic "women" zones:
- Buttocks.
- Hips.
- Waist.
- Legs.
- Stomach.
It doesn't mean at all that you shouldn't pay attention to your hands, face and other parts of the body.All of the above should have a decent appearance of representatives of both sexes, but women are jealous of these zones, because it is what makes their silhouette and so attracts men.
Buttocks, thighs, rear of thighs, leading muscles and waist in the correct appearance (next to the jumping ropes) bring:
- Squats.
- Stanaya pulls on flat legs with light dumbbells (or even once), Romanian and summer.
Don't be afraid of all these sticks, believing that the female figure in the month will become male - you have to do it too hard for it, using a heavy weight bar.
Before starting such workouts, you must contact your doctor.
Don't remove your morning rides, exercises and different energy exercises.The contrast shower is also useful.As for balanced diet, it is universal for everyone, regardless of sex.
All this can be done successfully at home, but at least first one needs to be done under the supervision of the trainer at least the first time.
Remove the skinny belly
This problem zone excites not only girls and women, but also many men.A large, a fumbled stomach is a low -orient phenomenon and harmful.What is the damage and danger:
- Internal fat accumulation.
- Obesity.
- Violation of the function of digestive organs.
- Closed hoses.
- Liver diseases, stomach, bladder.
- Aggravated metabolism.
- Signal on the appearance of endocrine and cardiovascular diseases.
This is not a whole list of alleged diseases, so you have to get rid of such a problem in the first row.
With a balanced diet, everything is already clear, but the exercises will be a bit specific, although in most parts are familiar with the school lessons of physical education.Since the abdominal muscles in everyday life do not almost carry a load, you need to put it forcibly.Exercises:
- Press Study.It is divided to study the upper and lower part of it."Treated" with body lifters and rise legs, respectively.
- It is necessary to exercise a delayed belly in any case suitable for this.You should correct and shoulders.
- In order for all types of exercises to be able to curl the body, making the hair muscles of the abdomen.
And several more useful tips: Chew food thoroughly, supervise the correct digestion without the permission of closure, do not annoy, drink plenty of water.
Conclusion
How much weight for weight loss, which choice diet and which physical activity to give an advantage to everyone's person.It is necessary to remember that all is well moderate, and each weight loss measure must begin with a doctor counseling.And another more important rule: You can't lose weight once for the rest of your life - maintaining a great physical shape - this is painstaking and daily work, along with a balanced diet.