In the 21st century, there are more and more obese people, and this leads to the most negative consequences in the form of diabetes, hypertension, joint diseases and heart.To avoid this, you must take decisive measures, and for this you must know how to lose weight at home for a month.
Why is a person full?
The excess weight is obtained "slowly", but in the long years of such a whole, a weight arrow during the morning is less and less pleasant for the "owner" of that body.The desire to fall extra pounds is quite clear, and is better for health, and appearance is more aesthetic.
A person escapes for the following reasons:
- With slow metabolism (metabolism).
- Hormonal failures.
- Sucking the body.
- For genetic reasons.
- Hypodinamia (passive lifestyle) and many other reasons.
How to lose weight correctly: principle
Not all people complete want to sit on a diet constantly, and many want to lose weight quickly at home, for example, 10 kg.For a month, it is desirable without any diet.
There is an output and is effective: a balanced diet.Of course, someone calls him a diet, but this is not entirely true.Many people believe that it is enough to reduce the consumption of sweets, or even exclude it completely from the daily diet.In fact, the basic principle is as follows:
- Remove from the daily menu not only sweets, but from all simple carbohydrates: flour, mayonnaise, ketchup.
- Before fast food forever, alcohol.
- Do not eat fat and no fatty dish.
- Rejection fried dishes and smoked meats.
- Do not eat fatty and fish fatty varieties.
- It is not necessary to drink soda water, even in a sugar substitute.
- Do not eat fries.
- Do not drink sweet juices and any packaging.
Beer deserves a separate "attention": first, both alcohol and non -alcoholic should be excluded.Having eliminated diet -listed products, a person can count on weight loss without diets and home.
But you can go further to your goal, using the following:
- Small fermented dairy products.
- Vegetables in any way, from fresh and boiled, to stagnate and bake.The exception is the potatoes.However, if it is so unbearable, sometimes you can eat some of them in their safest form: in "uniforms" or baked in a call, oven.And, of course, without oil.
- Boiled eggs or flourless tortilla.
- Skinny varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter in freshly squeezed.
- Whole grain bread.In the absence of such, you can eat some black bread of flour no higher than the first degree with the addition of bran.
- The porridge can't eat everything.Ovsyanka (simply non -cooking), Sarracene wheat, barley, wheat, bulgur is adequate.As for pearl barley, you must remember its properties to obtain intestines with frequent use, and if not everything is so good with digestion, it must be used with caution.
Therefore, you can lose weight and up to a month without fear of your own health and drop more than 10 kilograms in a quite short time.
Other methods
There are soft diets that can be fulfilled with relative ease with a certain mood.Examples:
- Borental diets.Here the main principle is the limitation of calorie content of up to one thousand thousand, or even even nine hundred kcal.Adhering to the rules of lack of hunger, a person does not eat in excess.In addition, you can use your favorite products in limited amounts, which can be up to twenty percent throughout the diet.
- Japanese diets.They are completely based on the use of proteins.These products will help hunger quickly and remain well for a long time.In this case, fish, eggs, meat, vegetables, cereals, olive oil are used.Such diet can follow one to two weeks.
Therefore, it is likely to lose 5 kg at home;This is evidenced in forums.
Unfortunately, a much more difficult task than weight loss is Your retention.To facilitate it, according to a nutritionist or a doctor, you can use medications that reduce appetite.So, for example, taking a modern central action drug for 6 months allows not only to reduce body weight, but also to form adequate eating habits to preserve the result in the future.
Due to the substance included in the medication, acceleratesA feeling of saturation and the amount of food that is eaten are reduced by 20%, and the calorie content of the food by 25%.In addition, the drug improves thermogenesis (heat production by the body), because approximately 100 kcal burns additionally per day.
To achieve the effect, it is necessary to take the medication in the dose and the duration of the course that the doctor will prescribe and, of course, not Forget about the diet and physical effort.
Lose weight for a month for 10 kg or more
For 1 month for 10 kilograms: if this is done, many people ask, ask such a question in the search engines and ask the nutritionists.In addition, without damage to health and home, since not everyone wants to visit the gym for several reasons:
- Remoteness from the place of residence.
- The high cost of the subscription.
- Several complexes that a person with overweight experiences, among people who are not loaded with such a problem.
- No will to train among people.
Not everyone can afford a coach who, perhaps, would have needed at least at the beginning.
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 few diet or a sport, to combine both disciplines more effectively.Even the first 10 kg per month in most weight losses go with difficulty and what to talk about the remaining 10.If you maintain a hard diet, then there will be no strength or nerves.If you deal with exhaustion, then the exorbitant appetite will come.So, the best way is the physical activity combined with a balanced diet.
The benefits and the need for physical activity
To lose weight for 5, 10 kg.Quickly and efficiently at home, and physical activity will be needed.Strictly speaking, any balanced diet without such, if not self -deflection, is not a very rational approach to business.
As you can barely lose weight without a diet and eliminate your own stomach, it is unlikely to lose weight loss without the help of physical activity in all its types:
- Run.
- Aerobics.
- Physical aptitude.
- Pilates
- Extension.
- Kallnetics.
- Yoga.
- Exercises called "bar".
- Bodybuilding, etc.
It is enough at home to have a simple rope, small weights, a crossbar integrated at the door and some of the simple devices such as a fitball.
Simple exercises useful for task and health in general:
- SquadasThis helps solve legs and buttocks.
- Inclinations.Excellent "blow" in the stomach.
- TwinsThis will also allow you to solve your legs.
- Lizards.A universal exercise for many muscle groups, and the main emphasis falls into the hand.If the practice cannot push the floor, then you can do it from the chair, the chair or even from the wall.Anyone will deal with the last exercise.
If it is weights to several muscle groups, then it is better to work with small pesos by making a greater number of repetitions: fat burns more efficiently.
In this matter, the main thing is a positive attitude and faith in its own success.
If there is no special desire to run, and the weight still does not allow it, it can begin with hiking, preferably at a slightly higher rate than the walk.
As for the jump rope, this simple inventory is completely indispensable, since it is possible to eliminate the fat from all parts of the body, including legs, arms, buttocks, face, etc.The main thing, before starting to participate in the doctor, is better with sports.And we must remember that overcoming can cause a lot of damage to the heart.Everything is fine in moderation!
How many kilograms can you lose weight?
Many people who want to lose weight with the contained breathing and impatience, as they say, plow the immensity of the Internet in the hope of finding a miraculous diet or magical exercises that will allow it to restart 15, 20, 25, 30 and even 50 kg.per month.Or in extreme cases, fall 30 kg.For 3 or 4 months at home.
Do not forget that fat has increased for years, or even decades due to inappropriate (irregular) nutrition, hypodinamia and time too long in the kitchen in the vicinity with the "native" refrigerator.
But there is always a time when you need to stop near the mirror after shower, and critically examine your body in search of "accumulations" not notified in various parts of the body.
It is quite realistic to lose weight in 5 and even ten kilograms, even 20, you can.But if it will be correct in relation to your own health, this is the question.
Recently, on television, all kinds of programs, in which miracles of weight loss in the shortest possible time have been shown, often began to be shown.But, as they say, miracles do not happen, and this is not only thorough, but also an infernal work, which includes both a diet and huge sometimes prohibitive loads.
It is worth weighing and thinking when you were the last time in the gym and if you can leave your favorite muffins, fat sausages or beer, absorbed in large quantities every weekend.To achieve such fantastic results, an extraordinary will needs, and in the program, people led to despair, and who came to drop the kilograms hate (even dozens of those!) Not everyone supports such races and leaves ashes, not with sleep.
And if someone has achieved the coveted objective, he will have another no less severe test to maintain his "correct" weight, not excessively started after long food restrictions.
Many experts claim that safe weight loss is a maximum of 3 kg.per month.Therefore, everyone must understand for themselves what results is really waiting and, probably, it is better to lose 10 kg.For 2, 3, or even 4 months, without pain for your own psyche and safe for health to force events with health risk.
And dropping, say 20 kg.In a year, a person obtains a magnificent result, worthy of imitation, even envy.
Who and how to lose weight
Different people lose weight differently: someone is faster and someone is slower.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- Intensity and type of physical activity.
- Correction of power.Not everyone has the diet in good faith, someone breaks down.There is no need to abuse salt!
- Compliance with the drink regime.It seems that the more a person drinks water, the more it will weigh, the liquid consumed in the amount of one and a half to three liters (depending on the size of their own weight) helps eliminate excess water from the body and eliminates swelling.
- Compliance with the suspension mode.You need to sleep at least 7 to 8 hours.
A positive attitude and belief in itself and its own forces gives a lot.
Without even doing physical exercises, a person can lose weight, simply using "correct" products, of course, in a different way: who has 6-7 kg and who has 8-13 for the same period, despite the same conditions.
People with a lot of weight lose the first kilograms quite quickly.
A person weighed before taking, for example, 160 kg.Will lose its first 30 kg.Much faster than the one who had its own weight before classes, say, 98 kg.And for which it was much thinner, its extra pounds will throw it much harder.
Literature records that use hard diets
The story knows, and the last, examples of weight loss for a large amount of kilograms.Here are:
- Manuel Urist (Mexico).It did not weigh much, no less, but 587 kg and was considered almost the thickest person in the world.Not only could he move, but even got out of bed.For seven years of a protein diet specially developed for him, he dropped 400 kg.
- Devid Smith (America).Its weight reached 285 kg.And the situation became, without an increase, critic.Thanks to special exercises and a diet developed for him, he began to lose 7 kg weight.monthly.In total, he managed to lose 180 kg.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to "visit" Guinness record holders, once due to a huge 544 kg of weight, and in the second, they thank 415 kg.In six years.
- Carol Wright with a weight of 200 kg fell 130 kilograms in 2 years thanks to the physical condition 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 nerve breakdowns, as well as some deviations from diets, it was not done.
Hard diets: benefits or damage
In general, it is accepted that the most effective option for rapid weight loss is hard, and is completely safe for health.However, something else happens: part of an inexperienced technique can lead to the saddest consequences that involve not only my health, but even weight gain.
A hard diet implies a certain method where the daily diet does not exceed seven hundred (or even 500) calories.This leads to weight reduction per kilogram per day, or even more.Cons:
- As a result, there is a vital trace elements.
- Hair deterioration, nails and skin should deteriorate.
- Violation of the water balance, which delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is large.
- Kidney diseases may appear, etc.
All this threatens, as a result, in the best case, the return of the previous weight, but most of the time the weight will grow once and a half.In addition, a person is forever disappointed with the benefits and effectiveness of any diet, as a result of which it will become irritable and uncertain.
We must not forget that fat is far from being the most important cause of excess weight.A considerable negative role in this is played by water, clogged intestines.
In order for the mono -dieta not to cause diseases and nerve disorders, it is better to look for a qualified and useful advice for a nutritionist.
Therefore, using simply balanced nutrition, physical exercises, proper consumption mode and good rest, it can achieve considerable results.
And forced weight loss using several monodietes, if approved by a doctor, should not last more than a week, and not two months, since some try to practice it.
Common monodits: kefir, water, sarracene wheat, apple, etc.
And you must also remember a golden rule: it is not enough to lose weight, it is important to fix it without losing your health!
Lose weight to a woman, girl
Most women, girls want to lose weight: who has 3 kg.And who is 10 years old.However, this applies to adolescents, and the girl at the age of 14 may need this, since such problems can have.
First, you must pay attention to the problems "female":
- Buttocks.
- Hips.
- Waist.
- Legs.
- Stomach.
This does not mean at all that you should not pay attention to the hands, face and other parts of the body.All of the above must have a decent appearance of representatives of both sexes, but it is women who are jealous of these areas, because this is what forms their silhouette and attracts men.
Buttocks, thighs, the back of the thigh, the main muscles and the waist in the right appearance (in addition to the jump rope) bring:
- Squats.
- Stannaya's traction in straight legs with light weights (or even one), Romanian and summers.
Do not be afraid of all these bars, believing that the female figure in a month will become a man;For this, you must work too hard, using a bar with large pesos.
Before starting these workouts, you must consult a doctor.
Do not remove the morning races, exercises and several energy consumption exercises.The contrasting shower is also useful.As for a balanced diet, it is universal for everyone, regardless of gender.
All this can be done successfully at home, but at least the first time must be done under the supervision of the coach at least the first time.
Eliminate the belly hated
This problematic area is not only girls and women, but also many men.A large and sunken stomach is a low phenomenon in oriental and harmful orientation.What is damage and danger?
- The accumulation of internal fat.
- Obesity.
- Violation of the function of the digestive organs.
- Closed intestines.
- Liver diseases, stomach, bladder.
- Metabolism worsened.
- The signal to the appearance of endocrine and cardiovascular diseases.
This is not the complete list of alleged diseases, so it must get rid of such a problem area.
With a balanced diet, everything is already clear, but the exercises will be specific, although they are mostly familiar with school physical education lessons.Since abdominal muscles in everyday life hardly carry loads, they must establish it by force.Ceremonies:
- Press study.It is divided to study the upper and lower part of it."Treaty" by body elevations and leg elevators, respectively.
- It is necessary to practice delaying the abdomen in any case suitable for this.You must also straighten your shoulders.
- To do all kinds of exercises to twist the body, thus solving the oblique muscles of the abdomen.
And some more useful tips: chew food well, monitor correct digestion without allowing constipation, not nervous, drinking a lot of water.
Conclusion
How many kilograms lose weight, what diet choose and what physical activity preference to each person separately.It is only necessary to remember that everything is good in moderation and any measure of weight loss must begin with the consultation of a doctor.And a more important rule: it cannot lose weight once for the rest of your life, maintaining an excellent physical form, this is a thorough and daily job, along with a balanced diet.