To lose 10 kg in a month — a goal that is not for all the losers of the weight feasible, and this for several reasons: the most original of the weight, sex and age, selected methods. To lose weight quickly, but not to harm the health, it is necessary to eat healthy and connect to the physical load. Out of any plan to lose weight fast slowly. And before you start its respect, it is necessary to be familiar with the possible effects of weight loss massive.
The accessibility of this goal
Lose weight in a month by 10 kg is possible, but not in all cases. The achievement is the result depends on the following factors:
- age — the older the man, the more difficult it is to gives him to each thrown kilogram;
- sex — women lose weight more slowly than men;
- the state of health — if you have the disease, the weight loss will be slower and you need to negotiate with the treating physician;
- the selected methods over the daily caloric deficit, the faster the weight loss, but to a strict diet give short-term results.
As practice shows, to get rid of 10 kg in a month not in the following conditions:
- the excess weight of the person is more than 30 kg;
- the age of the lose weight up to 30 years, and he is physically in good health;
- person strictly adheres to the diet and exercise.
In the first week lost the greatest number of kilos to 5, because, due to the change of habits comes out of the excess fluid, and it is on average 2-4 kg the second week, the results would be approximately 1.5 to 3 kg
The recommendations of the specialists
To lose weight without harm to health, experts recommend to waive rigorous of hunger and regimes and to give preference to a good diet. Such an explicit position of doctors against the extreme ways of losing weight, for the following reasons:
- too big a deficit in calories negatively on the integrity and well-being;
- the thinness of this way does not give the persistence of the result, and the weight returns in a short period of time, sometimes with a supplement of kilograms;
- strict limits in 90% of cases, lead to a disruption and psychosocial problems, as a result of their investigation;
- the weight loss occurs because of fluids and muscle tissue in the first place, and only then the fate of the fat is system to the state and of the skin;
- even a person in good health with a great degree of probability would the deficit is necessary for a life full of trace elements.
The main rules of the slimming
In order to organize weight loss at home, the need to adhere to the following principles:
| The rule | Explanations and recommendations |
| Drink water | The standard quantities of clean water 8-10 glasses per day — a simple tool to speed up the metabolic process, because it maintains the balance of water, which means all types of exchanges: carbohydrate, protein, lipid in the standard. So drink water properly before and after eating for 40 minutes, but not during the meal, one can significantly reduce the feeling of hunger and amount of food consumed |
| There is often a little and in the same time |
Split meals in the same time each day gives you the following positive effects:
|
| Distribute proteins, fats, carbohydrates |
The main part of carbohydrate-rich foods should be consumed in the first half of the day, and in the second, and in the evening shall avail itself of the protein with vegetables, fruit acids, dry, fibers, and dairy products. The breakdown of proteins, fats and carbohydrates for weight loss needs to be:
By doing this, vegetables and fruits with negative calories are considered as the contingency in carbohydrates, the raw need be, during all meals |
| Eat slowly | Thorough mastication of the food — the initial phase of the digestion. In addition, the slow-food allows you to feel the nuances of taste of simple food and enjoy it |
| Counting calories | The caloric deficit is the precondition of loss of weight. To reach it, you need to calculate his intake and reduce it by 20%. The daily supply is more necessary in a period of this figure. Recalculate calories needed after all the 5-6 dropped pounds |
Characteristics of the diet of people of different ages and sex
Slimming during a diet balanced with regular physical activity in people of age and different genders has the following characteristics:
| Class of persons | Features |
| Teens | Adolescence is characterized by growth and change reconstructions trs difficult. In order to ensure the support of the body, a child needs to consume enough carbohydrates and approximately 40% of the daily ration. It is recommended to take vitamins by a doctor |
| Girls | Among girls up to 30 years, the metabolism is quite fast and to reduce weight, just follow the general rules of the slimming |
| Women | After 30 years of age, the metabolism slows down. Suitable for rapid weight loss are considered a protein regime, but, provided there is no contra-indication. It is important to consume enough of the good fats contained in fish, nuts, avocados, vegetable oils, in order to prolong the youthfulness of the skin and preserve the beauty of the hair |
| Guys | Youth have a metabolism fast enough, therefore, it is possible to eat slow carbs in the afternoon. Among them there is a strong demand in the daily consumption of quality protein. On average, it takes about 130 g of protein in a pure state |
| Men | The main obstacle to the reduction of body weight in men, 30-35 years — of the beer because it contributes to improve the level of estrogen, the formation of adipose tissue in the area of the abdomen and the chest. At this age, it is important to follow a healthy lifestyle and all the basic rules for gentle slimming |
Menu
A menu example of the correct feeding of the day is the following:
- Breakfast — oatmeal with raisins, and all nuts.
- Food — cottage cheese with fruit.
- Lunch — boiled veal, cooked vegetables: eggplant, carrot, bell pepper.
- Prognathism — apple green.
Overview of the best plans
The most effective diet quick weight loss are based on products, fruits and vegetables.
When you need to lose weight urgently, will come to the aid mono-diet. Their advantages — guaranteed a quick and easy card. The limits of the power systems on the basis of category 1, are the inability to lose weight permanently and high probability of beriberi or of disorders related to a deficiency of essential trace elements.
Effective and efficient program. They include vegetarian dishes and smoothies-plan. The fact losing weight in this case is due to the purification of the intestines and other organs, which is very useful for any person. Lose weight therefore, experts recommend, in season, vegetables, fruits and berries.
Mono-diet
This type of diet is not recommended to join more than 7 days. Therefore, to lose 10 kg in a month, it is necessary to expand the classic menu of the option plan, until it will not look like a good diet. You first need to add vegetables, fruits, dairy products, lean meats, fish, eggs.
The buckwheat
This mono - gives long-lasting results thanks to a main dish, daily menu — the buckwheat porridge cooked in a special way.
The rump with a night to pour the clean water at ambient temperature in a ratio of 1 to 2 and uno a leash one night. In the morning the porridge is ready to use. Add the salt, spices and oil is strictly prohibited.
In the day can be consumed up to 1 kg of such a porridge ready for use.
The original version of the plan, buckwheat requires compliance with its provisions within a period of 2 weeks. In addition to the porridge, it is necessary to drink up to 1.5 liters of yogurt 0%, there are cucumbers, green apples and greenery.
In this regime, calculated on the month, with the exception of the buckwheat porridge are allowed to consume greens or having negative calories vegetables and fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. Such a regime would lose 10 kg
Example of menu for each day:
- Breakfast — buckwheat, grated carrot.
- Prognathism — apple green.
- Lunch — buckwheat, cabbage salad with greens and apple cider vinegar.
- Food — a cup of yogurt with 10 g of fiber.
- Dinner — buckwheat, cooked in the shell of the egg, cucumber.
Potato
The Potato regime applies to high carbohydrate and, as supporters claim, 2 weeks not only helps you lose up to 8 pounds, but also improve the body due to the action of the components useful in the composition of the potato. In most plans, this vegetable include it in the list of products banned because of its high content of calories. But if it is used properly, you can lose weight.
The plan is suitable to the perfection of the young seasonal potato contains less starch and more nutrients.
Benefits of the plan:
- the value of the substance to be nutrient — the potato gives a feeling of satiety, which prevents the fatigue and depression because of hunger;
- the availability, the product price is moderate;
- the flavor characteristics of the dishes of the cooking of the potatoes in any shape or form of tasty steamed vegetables and herbs for the most people;
- the simplicity of the spotlight on this diet potato dishes easy to prepare, even for a beginner.
The disadvantages of the system are the monotony, the loss of weight is due to muscles, which affects the state of health and appearance.
The map of the two weeks slimming diet on potatoes includes baked young tubers without the spices, oil and salt. Don't forget to drink as much water simple.
For weight loss in a period of one month will be the most balanced card of the potatoes from the power supply. The example of the day:
- Breakfast — smoothies kefir and chia seeds.
- Eats an apple.
- Lunch — mashed potatoes free of oil and spices.
- Prognathism — salad greens, cabbage and cucumber.
- Dinner — gratin of potatoes — 150 g sauerkraut — 150 g
The beet
The beet is considered as one of the most appropriate products for the purification of the intestine, the liver, the blood of toxic substances. Possessing the properties of a laxative, this root vegetable helps to get rid of the excess fluid, avoiding the pockets. The beet diet can be called a sort of detox of the diet.
Trying to lose weight this way, a person can eat beetroot cooked, boiled and raw, as well as take decoctions of him.
In addition to the vegetables can be eaten:
- cucumbers, zucchini, cabbage, celery, apples, berries, citrus fruits — unlimited;
- milk drinks 0% fat;
- seeds, nuts, dried fruit, oats and buckwheat groats — limited.
An example of a menu for each day of the beet plan is the following:
- Breakfast — 60 grams of rolled oats to the water, ready to use, 150 g of cooked beets, 10 g walnuts 20 g of prunes.
- Food — any citrus.
- Dinner — vegetable soup, salad of cooked beets and greens, filled with a small amount of olive oil.
- Food — kefir.
- The dinner salad "Brush": grated green apple, cabbage and crude beet sugar in the same proportions.
Vegetarian
This plan is ideal for summer and autumn, when many fruits and vegetables at affordable prices. Outside of them, the animal-to-use:
- pulses;
- whole grains;
- the dried fruits and nuts;
- vegetable oils cold pressed;
- in limited quantities — eggs and dairy products.
The menu of the week, you can do it too diverse, based on your version, presented in the table:
| Day | Breakfast | Prognathism | Breakfast | Prognathism | The dinner |
| The first entry in the drinking regime | Smoothies and bananas, peaches, berries and chia seeds | Green tea with mint and lemon | The tomato juice with greens | Smoothie with cucumber, lemon, celery and persil | Morkovno-tomato juice |
| The second, on the raw vegetables | Salad of tomatoes and greenery | Cucumbers | Salad of pepper, herbs and cabbage | The grated carrot | Salad of cabbage and cucumber with the olive oil |
| The third on the fruit | Puree the nuts | Kiwi | Applesauce, grapes | The citrus | Fruit salad with apricots, peaches and nectarines |
| Fourth — mixed — on the raw vegetables and fruits | Salad of peaches, banana and fruit | Sorbet of citrus fruits | Salad of cucumbers, tomatoes, pepper and greenery | The tomato juice | The salad "Whisk" raw beet, green apple, and carrots |
| The fifth on the vegetables and fruits, the animals of the kitchen, the preparation of which applies to the heat treatment | Apples stuffed with raisins and nuts, baked in the oven | A handful of dried fruit | Soup of zucchini, onion, pepper, broccoli and peas | Morkovno-apple sauce | Cooked vegetables: carrots, zucchini, eggplant |
| The sixth on the vegetables and fruits, are also allowed cereals, dairy products and eggs | Oatmeal in water with dried apricots and all the seeds | Fruit salad | Tomato, pumpkin soup | Kefir fruit | 2 hard-boiled eggs, salad of cabbage, cucumbers and greenery |
| Seventh — discharge drinking day | Smoothies from berries and flax seed | Concoction herbal chamomile and mint | Smoothie of celery, cucumber, and fennel with the water | Citrus fresh | The tomato juice |
Hollywood
According to media reports, many foreign movie star keep in shape by hollywood regime, which is regarded as one of the many varieties of protein rations.
The essence of it — to the severe limitation of carbohydrates and fats and the consumption of large quantities of protein-rich foods. Thanks to this map of the loss of weight occur mainly due to the combustion of the adipose tissue, and the corset muscle is preserved.
Allowed on the system the power supply:
- meats: poultry, rabbit, veal, beef, nutria;
- all kinds of river and sea fish, fruits of sea;
- eggs;
- low-fat cottage cheese, yogurt, yogurt;
- vegetable protein: soya, pulses and derived products;
- green vegetables;
- acidic fruits and berries;
- limited nuts, seeds, vegetable oils, is not subjected to a heat treatment.
According to the classic version of the hollywood regime, are excluded from the products of flour, salt, sugar.
In contrast to many of the recommendations of the nutritionists, if the weight loss this way, man must give up the breakfast.
Such a measure is justified by discoveries of some scientists on the biorhythms of man. According to these data, the digestive system is ready to receive food only after the event, when we spent some energy reserves. In other words, the food, you have to get before you eat".
The map of hollywood, the plan of the week:
| Day | Prognathism | Breakfast | Prognathism | The dinner |
| 1 | Boil an egg | Boiled turkey fillet, greens | Citrus | Compote of fruits of sea |
| 2 | Cucumbers | Soup with greens and chicken meatballs | Kefir | Fishing with hamburger, cabbage salad |
| 3 | Green apple | Zucchini Gratin stuffed chicken with minced meat and herbs | Curd dry fiber | 2 hard-boiled eggs, a piece of low fat cheese |
| 4 | Kiwi | Stew of courgettes, peas, pepper chicken fillet | Grapefruit | Cooked chicken breast, lettuce, a pair of slices of lemon |
| 5 | Green apple | Salad with beijing cabbage, cooked turkey fillet, eggs, quail | Citrus fresh | Boiled beans, cucumber |
| 6 | Gratin of peppers | Sauce with veal turkey | Kefir | The cooked fish, a couple of slices of lemon |
| 7 | All of the drive bays | Cottage cheese with cucumber and herbs | Green tea | Cheese cakes from cottage cheese, eggs, sweetener and starch |
At the end of a week the duration of the plan at the card, it is recommended to repeat, but not more than 4 times. To reduce to a minimum the risks to the health, from the third week of the diet, should expand the grains and plant foods.
"Five pieces"
The power system is designed american nutritionist. Its main principles:
- The first meal should not be a beginning. Later, the breakfast, the more calories burned after waking up. Start the day, you must with a cup of coffee, and vitamins.
- It is necessary to drink only beverages with low calories. It is necessary to completely eliminate soft.
- For lunch and dinner, you should eat a serving, which is not more than 5 pieces, each of which corresponds to a piece. The restrictions in the game product may be of 5 pieces of cake, hamburger, lean meat, greenery. But it is very important for the menu was diverse and each day we made new products. The author strongly recommends to give preference to high-calorie food for man saturated and do not feel hungry.
- All the days of consuming vitamins and proteins. The ministers are required to prevent beriberi, and all the diseases it can cause. The second — for the preservation of muscle mass.
- Acceptable snacking. The size of the portions must be equal in a single piece.
Follow a diet can be from 7 days to 30 days.
In this methodology, a lot of enemies, and by most professionals, she is recognized as junk food and is not safe for the body. However, it has the following advantages:
- results — during each week, you can lose up to 4 kg;
- the variety — it can be anything that you want;
- the reduction of the stomach into the size thanks to smaller portions, and this prevents overeating in the future.
The physical loads
The power and cardio activity is an integral part of any process of loss of weight. You can do at home and in gyms.
The physical loads give the following effect:
- it becomes easier to achieve a deficit of calories;
- you can not only lose weight, but also educate harmoniously developed in proportion to the form;
- it becomes easier to give up bad habits;
- it turns out to maintain the enthusiasm, good mood and increase self-esteem.
In the gym
The benefits of the gym lies in the fact that they provide the following features:
- ask for help on the drafting of the program and develop the proper technique of a specialist;
- entirely you focus on your workout and not on domestic affairs;
- exercise varied with equipment and other sports inventory.
Squats plie
Among all varieties of squats plaice are considered to be the most efficient: pumped to the buttocks, the back and the inside of the thigh. 90% of the people of these areas to problems.
Technical realization:
- Spread legs socks and knees in the parties.
- Squat down until between the knees and buttocks form a straight line parallel to the ground. Weighting it must be kept in the front.
- Stand up, keeping the back straight, quickly, but without effort.
Deadlifts
The year refers to the base, it allows you to train your muscles of a back, the back of the thigh and of the buttock.
Technical realization:
- Spread legs socks and knees in the parties.
- Squat down until between the knees and buttocks form a straight line parallel to the ground. Weighting is necessary to keep to the front.
- Stand up, keeping the back straight, in an intense rhythm, but without effort.
Slots
This is one of the best exercises for the training of beautiful legs and buttocks very energy-intensive, and which requires the consumption of large amounts of calories.
Technical realization:
- Widely make a step forward with the back straight.
- Squat down to touch the sex of the knee of the rear leg.
- Both knees should form right angles, the load should appear on the buttock of the back leg.
- Stand up and repeat the exercise to the second step.
Bench press dumbbells or barbell to the chest
This basis is an exercise that helps to develop the muscles of the chest, back and arms.
Technical realization:
- Lie on the back.
- Lower hands down. The elbows should form a right angle.
- Lift the weight gradually, without jerks, with the height raised by the hand.
Cardio
Cardio effective for fat burning, enhance endurance and the costs of more calories. Most of the modern rooms are equipped with treadmills, of orbitrek, spinning, step-land.
Any form of cardio-it is important to:
- breathe properly — breathe through the nose, exhale through the mouth;
- monitor the pulse — the fat tissue is burnt, if it is not less than 120 beats per minute;
- perform an exercise for 8 to 10 minutes before the workout to warm-up and the maximum amount of time after the force of the exercise for the burning of fat.
In addition to these exercises, there are a great number of others, to consider all of the muscles of the body. You need to define "lagging behind" of the muscles, analysis of your type of shape, and focus on techniques that aim at their development.
Small complex of "lazy"
You can perform a simple complex of the house. It is suitable for those who don't like to do weight training or can't use him because of the state of health.
Exercises reinforce the different parts of the body and have a stimulating effect, such as loading. The program may even be lying in his bed.
"The void"
Technical realization:
- Breathe deeply and intensely exhale widely open the mouth.
- Also a deep breath, hold the breath, the maximum pull in the stomach and build your abs. Stay in this position for 8 seconds.
- Exhale slowly and relax the muscles.
The vacuum is made exclusively in the fasted state.
Gluteal muscles is the "bridge"
Technical realization:
- Lying on back, bend the knees.
- Lift the ass up, leaning on the shoulders and heels.
- Stay in the highest point in a few seconds.
- Lower the buttocks.
Mahi feet
Technical realization:
- Lie on the side, to lean on the elbow, the bottom of the leg to bend the knee.
- Tighten the upper leg and lift upwards, to feel the stress on the muscles of the thigh.
- Repeat the exercise for each foot for 20 to 30 times, do 3-4 approach.
Curl
Technical realization:
- Join the palms of the hands on the nape of the neck, elbows dissolve in the parties.
- Stretch the muscles of the press, lift the upper part of the housing of 45 degrees.
Output and the possible consequences of the rapid weight loss
Quick weight loss can have several negative consequences:
- is sagging of the skin, if losing weight it does not follow, or age greater than 40 years;
- "depressions" on products that have been banned in time to lose weight, and their negative impact on the digestive system;
- the refund of the weight loss after the restoration of the electrolytic balance and the return to the narrative to the map;
- worsening of existing diseases, respecting the strict variety of plans.
Output
In order to preserve the results obtained, experts recommend that you properly exit all plans:
- you must continue to eat split and balanced way, but to gradually increase calories (200 kcal per week);
- when monoriting expand the menu, you should first healthy foods, and harmful to the food, it is recommended not to return at all;
- during the increase of the amount of salt consumed is expected to increase and the volume of water;
If you really want to eat harmful products: sweets, flour, fast food, meals are allowed 1 time every 7-10 days. These days, it is recommended to do the intense exercise.