Losing 10 lbs a month, for a purpose which is not for everybody to lose weight as possible, and to do that, there are a number of reasons: the original's weight, age and gender, and the methods to be selected. To lose weight fast, but it does not adversely affect the health, and the need to eat properly, and then the year. Out of any of the diets to lose weight fast gradually. And before you start on your compliance will need to be familiar with the possible effects of pronounced weight loss.
Ability to carry out the purpose of
To lose weight in a month up to 10 kg), but not in all cases. Getting a result will depend on the following factors:
- age — the older a person is, the more difficult it to you is it given to each of the reset a-half pounds;
- sex — women are to lose weight, it is significantly slower than that of the males.
- the state-of-health — if you have any type of disease, the weight loss will slow down and might agree with your doctor;
- selected methods — the larger the daily deficit in calories, the faster you lose weight, but a strict diet will give results in a short time.
As practice shows, to get rid of 10 lbs in a month, it is possible under the following conditions:
- the excess weight of a person is more than 30 kg;
- the age of a weight loss of up to 30 years old, and he is physically healthy
- the man follows a strict way of eating and your training.
In the first week, you find that the greater the number of pounds, and up to 5, because due to the change in diet is going to in excess of oxygen, liquid oxygen, and that's an average of 2 to 4 kg. during the second week the results are going to be from about 1.5 to 3 pounds.
The recommendations of the experts
To lose weight without damaging their health, experts recommended to abandon the stringent, and with the hunger of a diet, and you should give preference to the diet. This is not possible, the position of the doctors as against the extreme forms of weight loss due to following main reasons:
- there is a serious deficit of calories negative impact on the health and health care;
- to lose weight in this way does not give a strong result, and the weight is back within a relatively short period of time, sometimes in the most pounds;
- severe restrictions are in 90% of cases, leading to the disruption and psychological disorders as a result;
- weight loss occurs because of the fluid and the muscular tissue in the first place, and then comes out of the grease affect the appearance and condition of your skin;
- even a completely healthy person, with a high degree of probability of the occurrence of a deficit is necessary for the life of the trade.
The main rules of weight loss
To organise it correctly, the relief from the weight of it in your home, you'll need to follow the following principles:
| The rule | The explanation and the recommendations |
| A drink of water | In Normal clean water, in an amount of 8-10 glasses per day — in an easy-to-use, to speed up the processes of trade, because it holds the balance, and, therefore, all of the kinds of exchanges: carbohydrate, protein, lipid — a normal. If you need to water well before and after eating for 40 minutes, but not during the meal, one can significantly reduce the feeling of hunger and the amount of food intake is necessary |
| There is often very little and at the same time |
Small meals at about the same time each day, it produces the following positive effects:
|
| To allocate adequate protein, fats, carbohydrates, |
The main part of the carbohydrate food should be consumed during the first half of the day, and in the second, and in the evening, must be a primary protein, vegetables, fruit, acidic, dry, wood, dairy products. The distribution of protein, fat and carbohydrates to replenish the weight, it should look something like this:
When you do this, and fruits and vegetables with negative calories, they are considered to be conditional on carbohydrates, you will have them in the order you need, all for the purchase of food |
| Eat as is, increased, increased, slowly | The careful chewing of food, in the initial phase of the digestion. In addition, the " slow food allows you to feel the tone of the taste of simple food and enjoyed |
| Counting calories | The lack of calories — which is the weight loss. To achieve this, it is necessary to calculate the my average day, and reduce it by 20%. Daily ration plan for us in this picture. Recalculate the calories you need, after a period of 5 to 6 lbs of junk e-mail |
The characteristics of the power supply to the people of the different age groups and sex
The weight loss for a balanced diet with regular physical activity for people of all ages and sex, and has the following features:
| People | Features |
| Teens | The teenage years are characterized by intensive growth, and the hormonal rearrangement. To secure the support of the body of the child, you need to eat plenty of carbohydrates — about 40% of the daily diet. It is recommended to take vitamin complex for a physician |
| Girls | The young people from the age of 30, your metabolism will quickly pay for itself and reduce the weight enough to get on common rules in the weight-loss |
| Women | After about 30 years the metabolism slows down. Suitable for fast weight loss they are considered as protein in the diet, but with the condition that there are no known contraindications. It is important to drink plenty of helpful in the the fat contained in fish, nuts, avocados, vegetable oils, in order to prolong the youth of your skin and maintain the beauty of the hair |
| The guys | Young people's metabolism is fast enough so that you are able to consume carbohydrates to slow during the second half of the day. They also present a high daily intake of protein of good quality. On average, it has about 130 grams of protein in its purest form |
| Men's | This is the main obstacle to the reduction of weight in men and 30-to 35-year — beer, because it helps to increase the level of estrogen in the formation of adipose tissue in the abdominal region and the breasts. At this stage, it is important to look at health and all the basic rules to the delicate weight loss |
The Menu
An example of a menu for a healthy diet in the day and it goes like this:
- Breakfast — oatmeal with raisins, and all nuts.
- Afternoon snack — cheese and fruit.
- Breakfast — wheat, cooked meat, cooked vegetable: the eggplant, the carrots, the Bulgarian pepper.
- Snack — apple, green.
Review on the best diet, effective
The most effective diet for rapid replacement of the weight is based on the protein in the raw product, vegetables, and fruits.
When you need to lose weight urgently, is in aid of the fig. Your benefits — guaranteed in a faster and easier menu. The disadvantages of the systems of power that are based on the 1-type of product, that is, the inability to lose weight is always high and the probability of the occurrence of reports on the accounts of beriberi, or disorders related to the deficiency of essential micronutrients.
An effective drug treatment program. These include: a menu, a vegetarian, and smoothies diet. The weight loss in this case occurs on account of a clean ideal of the ideal in the intestines, and other organs, which is very useful for everyone. To lose weight, specialists recommend that, at the time of vegetables, fruits, and berries.
Mono
This type of diet is not recommended for stay more than 7 days. Therefore, in order to lose weight in 10 kg in a month, you will have to expand the menu in the classic version of the diet to which he is not going to keep track of a healthy diet. First of all, you need to add vegetables, fruits, milk and milk products, lean meat, fish, and eggs.
Buckwheat
This single gives you a persistent the results by the main dish of the day menu — which shows the mess, which is prepared in a special way.
The beef with the pm, and pour in clean water at room temperature, in a proportion of from 1 to 2, and leave it for the night. In the morning the porridge is ready to be used. Add the salt and any spice and oil are strictly prohibited.
In a day, you can consume up to 1 kg of this grain as a finished product.
The original version of the corn in the diet, it implies the compliance to the deadlines of 2 weeks. In addition to the cereal, you need to drink 1.5 l of yogurt at 0%, there is a cucumber, green apple and grass.
With this diet, which is calculated from month to month, in addition to wheat and grains that are allowed for consumption, and green it, or you have a negative calorie vegetables and fruits, berries, seeds, nuts, yoghurt, fast meat, fish, and seafood. Such a diet, it will reset to 10 kg.
Close to a choice of the menu for the day:
- Breakfast — porridge made with corn, grated carrot.
- Snack — apple, green.
- Breakfast — porridge made with corn, cabbage, salad greens with apple cider vinegar.
- Lunch — a cup of yogurt, with 10 grams of fiber.
- Dinner — buckwheat porridge, cooked a hard-boiled egg, and cucumber.
The potato
The diet of the potato-refers to a high-carbohydrate, and, according to its supporters, for 2 weeks, it not only allows you to reset the weight of 8 kilos, but it and improve the body due to the action of the components useful in the composition of the potato. The majority of the diet, this plant included in the list of forbidden foods because of their high calorie content. But if you use it correctly, you can lose the weight.
As to whether the diet is suitable exclusively for young, seasonal, and potatoes contain much less starch, and more nutrients.
The advantages of the diet:
- the nutrition of the potatoes, it gives a feeling of satiety which prevents a decline in the power and damage by reason of the famine;
- affordability — the price of the product reasonable;
- I like the features of the dishes, potatoes, a more flavorful vapor on plants and vegetation for the majority of the people;
- simplicity is the highlight of this diet the dishes, the potato is easy to prepare, even for a beginner.
The disadvantages of a diet, relate to the boredom, the loss of weight by the muscles, which affects your state of health and appearance.
The Menu for the two weeks of the diet for weight loss in potatoes include just-boiled young vegetables with no spices, oils, and salts. Not necessarily to drink as much water that is clean.
The weight loss during the calendar month to design a balanced menu of a diet of potatoes. A sample of the day:
- Breakfast — smoothie, yogurt, and chia seeds.
- Snack — an apple.
- Lunch — puree of potatoes with no oil and all the spices and seasonings too.
- Lunch — salad greens, cabbage, and cucumber.
- A dinner of boiled potatoes — 150 g sauerkraut cauliflower — 150-g.
Beets
Sugar beet is considered to be one of the most suitable products for the cleaning of an ideal an ideal the intestine, the liver, and the blood of toxic substances. Enjoying the transport, and the transport and properties of some fruits that are laxative, it enables in the root of the plant to get rid of the excess oxygen, liquid oxygen, to prevent the swelling. Beet sugar diet, you may be referred to as a variation of a detoxification diet.
Trying to lose weight in this way, a person can eat a beet boiled, baked and in their raw form, and then take the juice from it.
In addition to the vegetables that can be eaten:
- cucumber, zucchini, cabbage, celery, apples, berries, or citrus — no limits;
- milk drink with 0% fat;
- seeds, nuts, dried fruit, oatmeal, and wheat cereal products.
An example of a menu for each day beet diet is this:
- Breakfast — 60 grams of oatmeal in water as a final product, 150 grams of boiled beet root, 10 grams of walnuts, 20 g of prunes.
- Afternoon snack — any flavor.
- Lunch — vegetable soup, salad, beets, baked and green, dressed with a little olive oil.
- Snack — yogurt.
- Dinner, salad, "Brush": grated green apple, cabbage, and beet sugar, raw, in the same proportion.
Vegetarian
This is a diet that is perfect for the summer and the autumn, when a lot of fresh fruits and vegetables at an affordable price. In addition, authorization for the use of:
- pulses;
- whole grains;
- dried fruits and nuts;
- vegetable oil, cold pressed;
- in a very limited eggs and dairy products.
The menu for the week can be varied, based on the version presented in the following table:
| Diameter | Breakfast and lunch | Lunch | Lunch | Lunch | Dinner |
| The first entry in the diet and drink it | Smoothies, and for banana, the peach, the fruit the main, and the seed of the chia | Green tea with mint and a squeeze of lemon | The juice of the tomatoes with the herbs | Smoothie-cucumber, lemon, celery, and parsley | Carrot juice with tomato |
| According to raw vegetables | A salad of tomatoes and green | Cucumber | A salad of peppers, green and red cabbage | Carrots | A salad of cabbage and cucumber with extra virgin olive oil |
| In the third raw, and fresh fruit | Mash the Banana with macadamia nuts | Kiwi | Apple sauce with raisins | Any citrus fruit | A salad of fruits, from apricots, peaches, and nectarines |
| The fourth — the mixed — in vegetables and fruits | A salad of peach, banana, and berries | The sorbet and citrus fruits | A salad of cucumber, tomato, bell pepper, and green | The juice from the tomatoes | Salad "Flip" the raw beetroot, green apple, and carrots |
| The five — vegetables and fruits, the animals in the kitchen in order to prepare to apply the heat treatment to | Apples stuffed with raisins and walnuts, and baked it in the oven | A handful of dried fruit | The soup of zucchini, onion, bell pepper, broccoli, and snow peas | Carrot-apple sauce | Cooked vegetables: carrots, zucchini, eggplant, |
| - The sixth — for the vegetables and fruit are also allowed, breakfast cereals, dairy products, and eggs | Oatmeal in water with dried apricots and seeds | Fresh fruit salad | The tomato-pumpkin soup | Yogurt with a fresh fruit core. | 2 hard-boiled eggs, salad of cabbage, cucumber, and green |
| - Seventh — download-drinking-diameter | Fruit Smoothie, and the seeds of the flax | With herbs, a broth of a camomile and spearmint | Smoothie with celery, cucumber, and fennel-with the addition of water | Citrus fresh | The juice from the tomatoes |
Hollywood
According to the media, a lot of foreigners, like the star of the movie likes to keep in shape, thanks to the hollywood diet, which is considered to be one of the many varieties of protein in the diet.
At its essence, a clear restriction of carbohydrates and fats, and the use of a large number of foods that are rich in protein. Because of this menus, from weight-loss to occur primarily through the burning of the fat tissue and the muscular corset, it is retained.
They are allowed in the system from the power supply.
- fast meat, poultry, rabbit, veal, beef, nutria;
- all kinds of fish in the river and the sea, fruits of the sea.
- the eggs
- low-fat cottage cheese, yogurt, yogurt;
- the proteins of plant origin: beans, soy, dry beans, and products thereof;and
- green vegetables;
- the acids in fruit and berries;
- discount — no nuts, no seeds, and vegetable oils are not exposed to the heat treatment.
According to the classical version of the hollywood diet, are not the products leave them in the pastry, the pasta, salt to taste.
Contrary to many of the recommendations of the dieticians, when to weight loss that way to a man's need to leave the coffee in the morning.
Such a measure would be justifiable, if the results of a number of scholars on the biorhythm of a man. According to these data, the digestive system becomes ready for the reception of food, and only after the activity, when the energy demand of a specific stock. In other words, "the food must get to, before we eat."
The Menu for hollywood's diet for the week:
| Diameter | Lunch | Lunch | Lunch | Dinner |
| 1 | The egg of a chicken is cooked | Cooked beef turkey and vegetables | Citrus | The cooked fruits of the sea |
| 2 | Cucumber | Soup with greenery, and the chicken in the chicken balls | Kefir | Fishing, bathing, of ribs, coleslaw |
| 3 | The green apple | Baked courgette, stuffed with breast of chicken, freshly ground black and green | Milk, dry, fiber | 2 hard-boiled eggs, a piece of fat free cheese |
| 4 | Kiwi | Stew of zucchini, snow peas, red pepper, with grilled chicken breast | What | Baked chicken breast, salad leaves, a couple slices of lemon |
| 5 | The green apple | Salad with peking cabbage, boiled beef fillet, turkey breast, eggs, quail | Citrus fresh | Corn, cooked beans, and cucumbers |
| 6 | Baked with Bulgarian pepper | Roast meat, veal, turkey | Kefir | Grilled fish, with a couple of lemon wedges. |
| 7 | Any of the berry | Yoghurt with cucumber and green | Green tea | Cheesecakes-cheese, eggs, sweetener, and corn starch |
After a week's diet menu is recommended to be repeated, but no more than 4 times. For the least amount of damage to your health, beginning with the third week of the diet is expected to increase cereals and vegetables.
"In the five-part"
The power supply system, developed by american nutritionist. Its main principles are:
- The first meal should be early. Later on, the buffet, the more calories are burned after you wake up. Start your day with a cup of coffee and a vitamin complex in water.
- You should drink only drink low-calorie. You should totally exclude sweet things.
- For breakfast, lunch and dinner, you have to take a bite out of, which is the equivalent of more than 5 parts, each of which is equal to a bite of it. The restrictions on the number of products that can be made of 5 pieces of a cake, a hamburger from lean cuts of meat, and of the vegetation. But, it is very important that the menu was to maximize the diversity of each and every day, have been used for the new product. For the author, it is recommended to give preference to the it's food junk foods, so that the man in the saturated and I did not feel hungry.
- Not necessarily each and every day, taking vitamins, and proteins. The first two are required to prevent beriberi, and all the diseases it can cause. Second — in order to maintain lean muscle mass.
- Is it allowed to make a snack. The size of the portion should be the same as a bite of it.
Keeping to a diet can be for 7 to 30 days.
This technique is the large amount of enemies, and most of the staff, it is recognized as unhealthy and are not safe for the body. However, it has the following advantages:
- effective for each and every week, you can lose up to 4 kg);
- the difference is, she can do all that you want;
- reduce the stomach in size — with a small part of it, which prevents you from eating too much in the future.
The year
The security forces and the cardio-activity, an essential part of any weight loss process. They can be either at home or at the gym.
The physical activity gives the following:
- it makes it much easier to search for the lack of calories
- it is possible to not only lose weight, but also to the forming of harmoniously developed, proportionate pro-forma;
- it makes it easier to leave out the bad ones.
- it happens to keep up the enthusiasm, good humour, and to raise their self-esteem.
At the gym
The benefits of a workout at the gym lies in the fact that they provide you with the following features:
- ask for help in the preparation of the programmes, and the development of proper technique with an expert;
- to fully focus on the exercise, not to get distracted by household chores;
- training is diversified, because the owner and other sport inventory.
Squats, plié
Among all the different varieties of squats, plié, you are considered to be the most productive: people in the buttocks, the back, and the inner surface of the thigh. More than 90% of the total number of people in these areas can be a problem.
The technical implementation.
- Well, to put it in the toe of the stockings, and the knees out to the sides.
- To sit down to such a level, between the knee and the buttocks and formed a straight line, which is parallel to the ground. Weight should stay in front of it.
- Standing up, holding on to the back straight, quickly, but without rushing.
Stanovaya draw
The year refers to the base, that allows you to train the muscles of the back, the back of the thighs and the buttocks.
The technical implementation.
- Well, to put it in the toe of the stockings, and the knees out to the sides.
- To sit down to such a level, between the knee and the buttocks and formed a straight line, which is parallel to the ground. Weight you should stay at the front.
- Standing up, holding on to the back straight, at an intense pace but without rushing.
Lunges
This is one of the best exercises for the formation of a beautiful legs and buttocks, a very energy-intensive, and it requires the consumption of a large amount of calories.
The technical implementation.
- Widely, walking to the front of you, with your back straight.
- Squat down until you touch the ground with the knee of the back leg.
- Both knees should form angles to the upright, and the load must be the buttock portion of the back of the foot.
- Stand up and repeat the exercise for the other leg.
The bench press is a barbell or a dumbbell to your chest
On this basis, an exercise that will help you develop the muscles in your chest, back and arms.
The technical implementation.
- Lie down on your back.
- Lower your hands down. Your elbow should form a right angle.
- Raise the weights over time, no knock back, at the height of the raised hand.
Cardio
Cardio effective for burning fat, increasing strength, and the cost of a larger amount of calories. Most of the modern rooms are equipped with treadmills, orbitrek, stationary bicycles, step on the playground equipment.
When you take any form of cardio, it is important to:
- to breathe properly — inhale nose, exhale mouth.
- to control the heart rate, the fat tissue is burnt, and if it is less than 120 beats per minute;
- do this exercise for about 8-10 minutes before your workout to warm up, and the amount of time after weight training to burn fat.
In addition to the listed exercises, there are a lot of others, aiming at the development of all the muscles of the body. You will have to determine the "delay" of the muscle, based on the analysis of your body type, and that the emphasis is on techniques that are aimed to their development.
In the morning, the resort's "lazy"
You can perform a simple structure of a pet in the house. It is an ideal place for those who don't like weight training or can't use it due to health issues.
Exercises that strengthen different parts of your body, and has the effect of energizing, as it is charging. To accomplish it, you can even lying down on the bed.
"The void"
The technical implementation.
- Breathe in deeply and heavily, beats his mouth wide open.
- To make the most of a deep breath, hold your breath, the maximum amount of to cover your belly and the stretching of the abdominal muscles. Stay in this position for about 8 seconds.
- Exhale slowly increased, and relaxation of the muscles.
The vacuum can only be done on an empty stomach.
Gluteus "to the bridge"
The technical implementation.
- Lie on your back, bend your knees.
- Lift up on the bottom as for the top, standing on the shoulders of the heel.
- To stay on top for a few seconds.
- To omit the buttocks.
Mahi-ft
The technical implementation.
- Lie down next to her, leaning on his elbow, one leg bending the knee.
- To stretch the upper part of the leg, and lifting him into the air slowly increased, so as to feel the stress on the muscles of the hip joint.
- Repeat the exercise on each leg for 20 to 30 times in order to make a 3-4 approach.
A twist
The technical implementation.
- She clasped her hands on the back of my head, my elbows, which is thin in a way.
- Straining his abdominal muscles to lift your upper body at an angle of 45 degrees.
The output and the possible consequences of a loss-of-weight-fast -
Loss weight fast, you can have a lot of negative side effects:
- skin is blotchy, and if you lose weight, it does not control, or who are over the age of 40 years;
- "disruption" of the products that were forbidden during the diet, it's having a negative impact on the digestive system;
- the return of the weight they lost after a recovery of water-salt balance and a return to the series in the menu;
- the worsening of the existing diseases while respecting options, the severe diet.
The output
To permanently save the results, the experts recommend that you properly exit out of any of the diets:
- you should continue to eat the peeling, and in a balanced way, but will gradually increase in calories (up to 200 kilocalories per week);
- when monoriting expand the menu, you must first of healthy products, as well as harmful, a food that is recommended to not to come back too;
- when the increase of the used amount of the salt must be increased, and the volume of water.
If you really want to be eating harmful products: pastries, bread, and fast food — these meals are allowed in 1 out of every 7 to 10 days. These days, it is recommended that you train hard.