In the 21st century, more and more obese people live, and this has the most negative consequences in the form of diabetes, hypertension, joint diseases and heart.To avoid this, you need to take decisive measures and know how to lose at home for a month.
Why is a person full?
The overweight is "slow", but in the long years of such a set, the morning -weight arrow is less and less pleasant to the "owner" of such a body.It is very clear that the desire for extra pounds is better - and better for health and the appearance is more aesthetic.
A person gets rid of the following reasons:
- With slow metabolism (metabolism).
- Hormonal failures.
- Suck the body.
- For genetic reasons.
- Hypodynamia (passive lifestyle) and many other reasons.
How to get lost correctly: principle
Not all full people want to constantly get into a diet, and many people want to lose weight quickly at home, say 10 kg.For one month without a diet.
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 this is just enough to reduce sweets or even exclude it completely from your daily diet.In fact, the principle is as follows:
- Remove from the daily menu not only the sweets but also all the simple carbohydrates - flour, mayonnaise, ketchup.
- Forward the fast food forever, alcohol.
- Do not eat fat and fatty foods.
- Fold the fried foods and smoked meats.
- Do not eat fatty varieties and fish.
- You don't have to drink soda water, not even on sugar.
- Don't eat a chipset.
- Do not drink sweet juices and any packaging.
Beer deserves special "attention" - this should be excluded above all, both alcohol and non -alcoholic.Once you have removed stock products from your diet, a person can count on your diet and home weight.
But with the following use, you can go further to the target:
- Small fermented dairy products.
- In any form of vegetables - fresh and cooked, to roast and baking.The exception is the potato.However, if so unbearable, they can sometimes eat in the safest form - in "uniforms" or calls, oven.And of course without oil.
- Cooked eggs or omelett without flour.
- Lean varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter freshly.
- Whole grain bread.In the absence of this, you can eat a little black bread from the flour, which is not higher than the first class, with the addition of Bran.
- The porridge can't eat everything.Ovsyanka (just not quick cooking), buckwheat, barley, wheat, bulgur suitable.As far as Pearl barley is concerned, keep in mind that the properties of the intestine are frequently used, and if not everything is so good with digestion, it should be used with caution.
So you can lose weight and lose for up to a month without afraid of your own health and drop more than 10 kilograms in a rather short time.
Other methods
There are a gentle diet that can be adhered to relatively easily with a certain mood.Examples:
- Wine mental diet.Here, the main principle is limiting the calorie content up to one and a half thousand or even nine hundred kcal.Managing the rules of lack of hunger does not go beyond.In addition, you can use limited quantities of your favorite products, which can be up to twenty percent in your entire diet.
- Japanese diet.They are completely based on the use of proteins.Such products promote rapid satisfaction of hunger and remain well well suited for a long time.In this case, fish, eggs, meat, vegetables, cereals, olive oil are used.Such a diet can be followed from one to two weeks.
So you probably lose 5 kg at home - this is proven by reviews in the forums.
Unfortunately, weight loss is a much more difficult task than losing weight Retention- To facilitate whether or not to agree with a nutritionist or doctor, you can use medicines to reduce appetite.So, for example, completing a modern, 6 -month combined drug for central action allows not only to reduce body weight, but also to develop proper eating habits to maintain future results.
Accelerate due to the substance coated in the drugFeeling of saturation and the amount of food consumed is reduced by 20%, and the calorie content of the food with 25%.In addition, the drug enhances thermogenesis (heat production of the body), which causes about 100 kcal per day.
To achieve the effect, the medicine should be taken in the dosage and duration of the course, which is prescribed by the doctor and of course not Forget diet and physical effortOr
Lose weight for a month up to 10 kg or more
For 1 month 10 kilograms - regardless of this, many people ask such a question in search engines and nutritionists.In fact, without health and home damage, as not everyone wants to visit the gym for more reasons:
- Distant from residence.
- The high cost of subscription.
- Different complexes that a person with overweight experiences are among people who do not charge such a problem.
- Refuses to train with people.
Not everyone can afford a coach who might first need.
Many people ask how to be 20 kilograms in 2-3 months and how much to lose weight.
Of course, there will be little to combine a diet or a sport - more efficient in combining both disciplines.Even the first 10 kg is difficult for most losers and what to talk about about the remaining 10.If you hold a hard diet, you will have no strength or nerve.If you deal with exhaustion, excessive appetite comes.So the best method is a combination of physical activity and a balanced diet.
The benefits and necessity of physical activity
In order to lose weight 5, 10 kg.Quickly and efficiently at home and will require physical activity.Strictly, such a balanced diet, if not in itself, is not a very rational approach to business.
Since you can barely lose weight without diet and remove your own stomach, it is unlikely to lose weight without any type of physical activity:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretching.
- Kallanetics.
- Yoga.
- Practices called "bar".
- Bodybuilding, etc.
It's enough at home to have a simple rope, small dumbbells, a crossbar is built into the door and some simple tools like a fitball.
Useful simple exercises for the task and health in general:
- Squades.This helps to develop the legs and buttocks.
- Tilt.Excellent "blow" on the stomach.
- Gemini.This also allows you to develop the legs.
- Push -ups.A universal exercise for many muscle groups and the main emphasis falls on their hands.If practice cannot press the floor, you can do so from the chair, from the chair or even the wall.Anyone will cope with the last practice.
If various muscle groups deal with dumbbells, it is better to work with low weights, making a higher number of repetitions - fat burns more efficiently.
The most important thing on this issue is the positive attitude and the belief in your own success.
If there is no desire for a special run and the weight still does not allow it, you can start hiking, preferably at a slightly higher rate than walking.
As for the jump rope, this simple inventory is completely essential, as it can remove fat from all parts of the body, including legs, arms, buttocks, face, etc.And we must not forget that over -step can cause a lot of damage to the heart.Everything is good moderate!
How many kilograms can you lose weight
Many people who want to lose weight and with impatience and impatience will solve the power of the Internet in the hope of finding a wonderful diet or magical exercises that allow you to restore 15, 20, 25, 30 and up to 50 kg.monthly.Or drop 30 kg in extreme cases.3 or 4 months at home.
Keep in mind that fat has been increasing for years or even decades with inappropriate (irregular) nutrition, hypodynamia and too long due to the immediate vicinity of the kitchen in the "native" refrigerator.
But there is always a moment when you have to stop after the shower and critically examine your body in different parts of the body.
It is quite realistic to lose 5 and up to ten kilograms or 20 kilograms.But that it will be right about your own health - this is the question.
Recently, all sorts of shows on the TV where the wonders of weight loss have been shown in the shortest possible time began to show very often.But as they say, miracles do not happen, and this is not only careful, but also hellish work that includes both diets and huge, sometimes prohibited loads.
It is worth considering and thinking when you were last at the gym and to leave your favorite muffin, greasy sausage or beer, you have been absorbed in huge quantities every weekend.In order to achieve such fantastic results, there is a need for extraordinary will - and people have desperately brought in the show, and those who came from hated kilograms (dozens of) are not all resistant to such species and did not leave ash, not sleepy bread.
And when someone has reached the coveted goal, there will be another, no less severe test to preserve the weight of the "right" and not to break the overdose after long food restrictions.
Many experts claim that safe weight loss is up to 3 kg.monthly.So everyone has to understand what to expect, and it's probably better to lose 10 kg.2, 3, or up to 4 months, painless for their own psyche and safe to health than forcing events on health.
And throw, say 20 kg.In a year, a person will only get a wonderful result, a worthy imitation, even envy.
Who and how to run out
Different people lose weight differently: someone is faster and someone is slower.Depending on the following reasons:
- Genetics.
- Metabolism (metabolism).
- Intensity and type of physical activity.
- Correction of power.Not everyone keeps the diet in good faith, someone just breaks down.No need to abuse the salt!
- Adherence to the drinking system.It seems that the more a person drinks water, the more you will measure, the fluid that is consumed in one and a half to three liters (depending on your own weight) will help to remove excess water from the body and remove swelling.
- Adherence to sleep.You have to sleep at least 7-8 hours.
Positive attitude and faith in itself and its own forces give a lot.
Even without physical exercises, people can lose weight, of course, simply using "correct" products: out 6-7 kg, and who is 8-13 years old in the same period, despite equal conditions.
People of a lot of weight lose weight quite quickly.
A person who weighed before he took on himself, for example, 160 kg.You will lose the first 30 kg.Much faster than the one who had their own weight in front of the classes, say, 98 kg.And for those who were much thinner, their extra pounds are much harder to throw away.
Literary records using a hard diet
History knows - and the latest - examples of weight loss with a huge number of kilograms.Here are:
- Manuel Urist (Mexico).Not much, no less, but weighing 587 kg and was considered almost thickest man in the world.Not only could he not move, but also get out of bed.For seven years, a diet with a specifically developed protein -content diet dropped 400 kg.
- Devid Smith (America).Its weight reached 285 kg.And the situation became critical without growth.Thanks to special exercises and the diet they developed, he began to lose 7 kg.monthly.He managed to lose a total of 180 kg.
- Rosalie Bradford (America, Pennsylvania).Due to the weight of a huge, 544 kg weight, this woman managed to "visit" the Guinness record owners and thank her in the second for 415 kg.Six years later.
- Carol Wright, weighing 200 kg, dropped 130 kilograms in 2 years thanks to fitness and a balanced diet.
History knows many similar examples, but it would be naive to think that these people have easily received such results - without nervous breakdown and without deviations from diet.
Hard diet: benefits or harm
It is generally accepted that a hard diet is the most effective option for quick weight loss and is completely safe for health.Nevertheless, another thing happens: some inexperienced techniques can have the saddest consequences that include not only my health but also the weight gain.
A hard diet includes a particular method where the daily diet does not exceed seven hundred (or up to 500) calories.This leads to a daily kilogram or more reduction.Disadvantages:
- As a result, there is a lack of vital trace elements.
- The hair, nails, and skin deteriorates.
- Violation of water balance that delays the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is high.
- Kidney disease can occur, etc.
All this threatens to the best of the previous weight return, but the weight is most often increased by one and a half times.In addition, a person is forever disappointed with the benefits and efficiency of the diet, which will result in irritable and uncertain.
We must not forget that fat is far from the most important reason.The water plays a significant negative role in this water, the intestine is clogged.
In order to prevent Mono -Diet from causing diseases and nerve disorders, it is better to seek trained and useful advice to the nutritionist.
Therefore, you can simply achieve significant results through a balanced diet, physical exercises, proper drinking and good rest.
And the forced decline using various monodiets, if approved by a doctor, should not be for more than a week and not for two months as some people try to practice.
General 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 improve it without losing your health!
Lose weight for a woman, girl
Most women, girls want to lose weight: who is 3 kg.And who is 10 years old.However, this applies to adolescents - and the girl may need this at the age of 14 as it may have such problems.
Above all, you should pay attention to problematic "female" zones:
- Bottom.
- Hip.
- Waist.
- Legs.
- Stomach.
This does not mean that you should not pay attention to the body, face and other parts of the body.The above is a fair appearance of both genders, but women are jealous of these zones because this is what is their silhouette and thus attracts men.
Buttocks, thighs, thigh back, muscles and waist to the right look (outside the jumping rope):
- Squat.
- Stannaya traction on straight legs, lightweight dumbbells (or even one), Romanian and summer.
Don't be afraid of all these rods if you think the female figure will be a man in a month - you have to work too hard to use a heavy -weight rod.
You should consult a doctor before starting such trainings.
Do not remove morning runs, exercises and various energy exercises.A contrasting shower is also useful.As for a balanced diet, it is universal for everyone, regardless of gender.
All this can be done at home successfully, but at least for the first time under the coach's supervision.
Remove the hated belly
This problem zone excites not only girls and women, but also many men.A large, sagging stomach is a low oriental phenomenon and harmful.What is harmful and danger:
- Accumulation of internal fat.
- Obesity.
- Violation of the function of digestive organs.
- Closed intestines.
- Diseases of the liver, stomach, bladder.
- Disappointed metabolism.
- A sign of the occurrence of endocrine and cardiovascular disease.
This is not a complete list of alleged diseases, so you should first get rid of such a problem sphere.
With a balanced diet, everything is clear, but the exercises will be slightly specific, although they are largely familiar with school physical education classes.Because the abdominal muscles in everyday life almost do not carry loads, it must be violent.Exercises:
- Press test.Divided to study its upper and lower parts.“Treated” with the rise of the body and the legs of the legs.
- Practice the abdomen delay in all appropriate cases.You also need to straighten your shoulder.
- To do all kinds of exercises to screw the body, it develops the oblique muscles of the stomach.
And some other useful tips: chew the food thoroughly, pay attention to the correct digestion without constipation, not nervous, drink a lot of water.
Conclusion
How many kilograms should you lose, which is to choose a diet and what physical activity to prefer individuals separately.All you have to do is remember that everything is good at all, and all weight loss measures should be started with a doctor's consultation.And another important rule: you can't lose weight once for the rest of your life - maintaining an excellent physical form - this is a careful and everyday work with a balanced diet.