In the 21st century, there is more and more excess humans, and this results in the most negative effects of diabetes, hypertension, joint diseases and heart form.To avoid this, you need to take decisive action, and for this you need to know how to lose weight at home for a month.
Why a person becomes full
Excess weight is obtained "slowly", but over the long years of such a set, the weight arrow at the morning is less and pleasing to the "owner" of such a body.It is obvious that the desire to drop extra pounds - and better for health, and the appearance is more aesthetic.
People go far away for the following reasons:
- Slow metabolism (metabolism).
- Hormonal failures.
- Bodybuilding.
- For genetic reasons.
- Hypodynamics (passive lifestyle) and many other causes.
How to properly lose weight: Principle
Not every perfect person wants to constantly sit on a diet, and many have the desire to lose weight quickly at home, say, 10kg.For a month, preferably without any diet.
The solution exists and it is effective - a balanced diet.Of course, someone calls it a diet, but it is not entirely true.Many people believe that it is enough to only reduce the consumption of sweets, or even completely exclude it from the daily diet.In fact, the basic principle is as follows:
- Remove from the daily menu not only sweets but also all the simple carbohydrates - flour, mayonnaise, ketchup.
- Forever fast meal, alcohol.
- Do not eat fat and fatty dishes.
- Refuse fried dishes and smoked meat.
- Do not eat fatty varieties of meat and fish.
- There is no need to drink soda water, even sugar substitutes.
- Do not eat chips.
- Do not drink sweet juices and packed.
Beer deserves separate "attention" - it should be excluded, primarily both alcohol and non -alcoholic.After removing the listed products from the diet, people can count on weight loss without diet and at home.
But you can go farther to achieve your goal, the following:
- Small fermented dairy products.
- Vegetables in any form - from fresh and cooked, to chin and baked.The exception is potatoes.However, if it is so unbearable, then you can sometimes eat a little the safest form - a "uniform" or a bell, baked in the oven.And, of course, without oil.
- Boiled eggs or omelet without flour.
- Fish and meat swimming varieties.
- Warm fruits and juices.It is best to use the latter in the newly reddened.
- All grain bread.In this absence, you can eat a little black bread from flour not higher than the addition of first -class breads.
- Porridge can't eat everything.Ovsyanka (just not fast cooking), buckwheat, barley, wheat, Bulgarian are suitable.As for pearl blonde, you need to remember about its properties that the intestines are frequent using, and if everything is not good for digestion, then it should be used with caution.
So you can lose weight and lose for a month without the fear of your own health and lose more than 10kg in a short time.
Other methods
There is a gentle diet that can be relatively easy to adhere to.Examples:
- Bord to diet.The main principle here is to limit the caloric content to one and a half thousand, or even nine hundred kcal.By following the lack of hunger, people do not prevail.Alternatively, you can use your favorite products in limited quantities, which can be up to twenty percent throughout the diet.
- Japanese diet.They are completely built on the use of proteins.Such products will help to quickly satisfy hunger and stay well for a long time.In this case, fish, eggs, meats, vegetables, cereals, olive oil are used.Such a diet can be followed by one to two weeks.
Thus, it is likely that he will lose 5kg at home - this testifies with reviews on forums.
Unfortunately, a much more difficult task than weight loss Her retaining.To make it easier, in agreement with a dietician or physician, you can apply for medication that reduces the appetite.For example, taking a modern combination drug for 6 months allows not only to reduce body weight but also to create the right nutritional habits to maintain the result in the future.
The drug enters the substance because of the accelerationFeeling saturation and food foods decrease by 20%And the caloric content of foods by 25%.In addition, the drug enhances thermogenesis (heat production by the body), leaving about 100 kcal extra burning per day.
To achieve the effect, it is necessary to take the drug in the dose and duration of the course that the doctor prescribes and, of course, not Forget about diet and physical effort.
Weight loss in one month of 10 kg or more
10 kilograms for 1 month - whether it is realized or not, he asks a lot, asks such a question in search engines and drinks diets.Moreover, without health and home harm, as not everyone wants to visit the gym for many reasons:
- Distance from a place of residence.
- High cost of subscription.
- A variety of complexes that have an overweight experience among people who are not loaded with such a problem.
- Does not want to be a desire to exercise among people.
Not everyone can have a coach who would probably need it from the beginning.
Many people ask how to lose weight in 2-3 months by 20kg and how difficult it is.
To achieve such a result, of course there will be several diets or one sport - more effectively combining both disciplines.In most weights of the first 10 kg of weight a month, people leave with difficulty and what to talk about the other 10.If you maintain a severe diet, then there will be neither strength nor nerves.If you deal with exhaustion, then the tremendous appetite will come.So the best way is physical activity with a balanced diet.
The benefits and necessity of physical activity
For weight loss, 5, 10 kg.Quickly and efficiently at home and requires physical activity.Strictly speaking, any balanced diet of such, if not without a month, is not a very rational approach to business.
Because you can hardly lose weight without a diet and remove your own stomach, it is unlikely to lose weight without the help of physical activity in all its types:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretching.
- Kalanetics.
- Yoga.
- Exercises called the "bar".
- Bodybuilding, etc.
At home is enough for a simple rope, small dumbbells, a built -in cross -door and some simple devices such as fitball.
In general, simple exercises useful for task and health:
- Takes.This helps to develop legs and buttocks.
- Angled.Excellent "blow" on the stomach.
- Gemini.This will also allow you to design your feet.
- Push -ups.The universal exercise of many muscle groups and the main focus is on the hand.If exercise is not able to catch the floor, then you can do it from a chair, chair, or even a wall.Someone will handle the last exercise.
If you deal with dumbbells in different muscle groups, then it is best to work with small weights, with more repetitions - fat burns more efficiently.
In this matter, the key is a positive attitude and belief in one's own success.
If there is no special desire for running and the weight still does not give, you can start hiking, preferably slightly larger than the pace.
As for the jump rope, this simple inventory is completely indispensable, as it can be removed from all parts of the body, including legs, arms, buttocks, face, etc.And it must be remembered that overdose can cause great damage to the heart.Everything is good in moderation!
How many kilograms can you lose weight
Many people who want to lose weight with breathing and impatience, as they say, are huge on the Internet with the hope of finding a miraculous diet or magical exercises, which will allow you to move 15, 20, 25, 30 and 50 kg.Month.Or in extreme cases, drop 30 kg.Home for 3 or 4 months.
Do not forget that fat has been growing for years, or even for decades, inappropriate (irregular) nutrition, hypodynamics, and in the kitchen for a very long time, near the "native" refrigerator.
But there is always a moment when you have to stop near the mirror after a shower and critically study your body for non -aesthetic "accumulation" in different parts of your body.
It is quite realistic to lose weight by 5 and even ten pounds, even 20 years old, you can.But be it right for your health - that's the question.
Recently, on TV, all kinds of shows showing miracles of weight loss in the shortest time have often been displayed.But, as they say, miracles do not happen, and it is not only painful, but only hell, which includes both the diet and the huge, sometimes forbidden load.
It is worth weight and thinking when you have been in the hall lately and can you leave your favorite muffins, fat sausage or beer, absorbed in a large number of weekends.In order to achieve such fantastic results, it takes an unusual will - and in the show, people were despair, and those who came to the hated kilograms (even dozens of them!) Not everyone could withstand such races and not leave ashes, not sleep.
And if anyone has achieved the long-awaited goal, it will have another, at least heavy testing-to maintain its "correct" weight, do not disassemble after excess food restrictions.
Many experts claim to lose weight to a maximum of 3kg.Month.So everyone should realize for themselves what the results are expecting and perhaps it is better to lose 10kg.For 2, 3, or even 4 months, painless for your own psyche and health, rather than forcing health -risk events.
And fall, say 20kg.In one year, a person gets only a brilliant result, worthy of imitation, even envy.
Who and how it loses weight
Different people lose weight differently: someone is faster, some slowly.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- Intensity and physical activity.
- Power adjustment.Not everyone has a diet in good faith, some just falling apart.There is no need to abuse salt!
- Protecting the drinking regimen.The more people seem to drink water, the more it weighs, the fluid is consumed from one and a half to three liters (depending on the size of their own weight) helps to remove excess water from the body and remove swelling.
- Compliance with sleep mode.You have to sleep for at least 7-8 hours.
Positive attitudes and faith in themselves and their own strengths give a lot of power.
Even without physical exercise, people can lose weight, just use the "right" products, of course, otherwise: who is 6-7 kg, and which is 8-13 for the same period, regardless of equal terms.
People with many weights lose the first pounds quite quickly.
A man weighed before he took himself, for example, 160 kg.It will lose its first 30 kg.Faster than those who had their own weight in front of classes, say, 98kg.And those who were much more skinny will throw their extra pounds more difficult.
Legal records using a heavy diet
History knows - and the latest - examples of weight loss for large quantities of kilograms.Here they are:
- Manuel Urite (Mexico).He weighed not too much, no less, but 587 kg and was considered an almost thick person in the world.He not only couldn't move but also get out of bed.For seven years, he dropped 400kg of protein specially developed for him.
- David Smith (America).His weight reached 285 kg.The situation has become, without growth, critical.Thanks to special exercises and a diet developed, he began to lose weight 7 kg.Monthly.In total, he managed to lose 180kg.
- Rosali Bradford (America, Pennsylvania).This woman managed to "visit" the Guinness Holders for a large, 544kg weight, and in the other, they thank her 415 kg.In six years.
- Carol Wright fell 200 kg in 130 kg in 2 years, thanks to a fitness and a balanced diet.
History knows many similar examples, but it would be naive to believe that all these people were easily given such results - without a nervous crash, as well as deviation from the diet, it was not done.
Heavy diet: benefits or harm
It is generally accepted that this is a severe diet that is the most effective option for rapid weight loss, and it is completely safe for health.Nevertheless, one more thing happens: inexperienced techniques can lead to the most unfortunate consequences, which causes not only my health but even weight gain.
A severe diet involves a certain method where the daily diet does not exceed seven hundred (or even 500) calories.This results in weight reduction per kilogram per day, or even more.Cons:
- As a result, there is a deficiency of vital trace elements.
- Hair, nails, skin deterioration should worsen.
- Disruption of water equilibrium that delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is high.
- Kidney diseases can appear, etc.
All this is in danger, as a result, at best, the previous weight return, but most often the weight will increase one and a half times.In addition, a person is forever disappointed because of the benefits and effectiveness of any diet, which will result in irritable and uncertain.
Do not forget that fat is far from the most important reason for excess weight.The water plays an important negative role in this, locked intestines.
So mono -dietary does not cause diseases and nervous disorders, it is best to find qualified and useful advice for nutrition.
Therefore, just using balanced nutrition, physical exercise, proper drinking regimen and good rest, you can achieve significant results.
And forced weight loss using various monodes, if it is approved by a physician, should not last for more than a week, not for two months, as some are trying to practice.
Common monodites: kefir, water, buckwheat, apples, etc.
You also need to remember one golden rule: weight loss is not enough, it is important to correct it without losing health!
Losing weight for a woman, girl
For most women, girls want to lose weight: who is 3kg.And who is 10. However, this applies to teens - and at the age of 14 a girl may need it because she may have such problems.
First, you need to pay attention to the problematic "female" zones:
- The buttocks.
- Hips.
- Waist.
- Feet.
- Stomach.
This does not mean that you should not pay attention to the hands, face and other parts of the body.All of the above should all have a decent appearance of both sexes, but these are women who are jealous of these zones because it is what creates their silhouette and so attracts men.
Bring the buttocks, thighs, back of the thigh, leading muscles, and the right face of the waist (except for the rope):
- Squats.
- Stannaya smoking directly on the legs of light dumbbells (or even one), Romanian and summer.
Don't be afraid of all these rods, you believe that in a month a female figure will become a man - for this you need a lot of work, using a large weight bar.
Before starting such training, you should consult your doctor.
Do not remove morning runs, exercises and different energy consumption exercises.Contrasting shower is also useful.As for a balanced diet, it is universal for everyone, regardless of sex.
All this can be successfully done at home, but at least for the first time should be done under the supervision of the coach at least for the first time.
Remove the hated belly
This problem zone is excited not only for girls and women, but for many men.A large, overlapping stomach is a low -oriental phenomenon and harmful.What is harm and danger:
- Accumulation of internal fat.
- Obesity.
- Disruption of the function of the digestive organs.
- Closed intestines.
- Diseases of the liver, stomach, bladder.
- Metabolism deteriorated.
- Signal of endocrine and cardiovascular disease.
This is not an entire list of probable diseases, so you have to get rid of the area of such a problem, first of all.
With a balanced diet, everything is already clear, but the exercises will be somewhat specific, but for the most part they are well aware of school physical education.Because of the abdominal muscles in everyday life almost no load, you need to install it internally.Exercises:
- Press Study.It is divided into the study of its upper and lower parts.With lifts and elevators of the body, respectively.
- It is necessary to delay the abdomen in any case suitable for this.You also have to straighten the shoulders.
- Do all kinds of exercise to move the body, thus developing the abdominal muscles.
And some more useful tips: thoroughly chewing food, control the correct digestion, without constipation, without nervousness, drink a lot of water.
Conclusion
How many kilograms to lose weight, which diet to choose, and what physical activity it is to give each person preference separately.It should only be remembered that everything is good in moderation and any measures for weight loss should begin with consulting a doctor.And one more important rule: You can't lose weight once a lifetime - to maintain excellent physical shape - this is the hardest and everyday work, with a balanced diet.