In the 21st century, there are more and more stupid people, and this leads to the most negative consequences in the form of diabetes, hypertension, common diseases and heart.To avoid this, you need to take crucial measures, and for this you need to know how to lose weight at home for a month.
Why is one person gathering
Excessive weight is gained "slowly", but during the long years of such a group, an arrow with weights during the morning weighing is increasingly pleasing to the "owner" of such a body.It is quite clear the desire to throw extra pounds - and it is better for health, and the appearance is more aesthetic.
A person leaves for the following reasons:
- With slow metabolism (metabolism).
- Hormonal failures.
- Absorbing the body.
- For genetic reasons.
- Hippodynamia (lifestyle lifestyle) and many other reasons.
How to lose weight correctly: Principle
Not every full person wants to sit constantly on a diet, and many want to lose weight quickly at home, say, 10 kg.For a month, it is desirable without any diet.
There is a way out, and is effective - a balanced diet.Of course, someone calls that diet, but that's not entirely true.Many people believe it is enough just to reduce the consumption of sweets, or even exclude it from the daily diet.In fact, the basic principle is as follows:
- Remove not only sweets from the daily menu, but all simple carbohydrates - flour, mayonnaise, ketchup.
- Before fast eating forever, alcohol.
- Do not eat fat and any fatty container.
- Reject fried dishes and smoked meat.
- Do not eat fatty varieties of meat and fish.
- There is no need to drink soda water, even in a sugar substitute.
- Do not eat chips.
- Do not drink sweet liquids and no packaged.
Beer deserves special "attention" - it should be excluded, first of all, both alcohol and non -alcoholic.Once you have removed the diet listed products, a person can count on weight loss without diet and at home.
But you can go further to your goal, using the following:
- Small fermented milk products.
- Vegetables in whatever form - from fresh and boiled, to boiling and baking.The exception is potatoes.However, if it is so unbearable, then you can sometimes eat a little of them in its safest form - in "uniforms" or baked in a call, oven.And of course without oil.
- Boiled eggs or omelets without flour.
- Poor varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter in the freshly squeeze.
- Bread with full grain.In such absence, you can eat a little black bread from flour not higher than the first grade with the addition of bran.
- Porridge cannot eat everything.Ovsyanka (just not fast cooking), buckwheat, barley, wheat, bulgur is suitable.As for pearl barley, you have to remember its properties to mark the intestines with frequent use, and if not everything is so good with digestion, then it should be used with caution.
So you can lose weight and up to a month without fear of your health and drop more than 10 pounds in a fairly short time.
Other methods
There are soft diets that can be respected relatively easily with a certain mood.Examples:
- Bormental diet.Here the main principle is the restriction of calorie content up to one and a half thousand, or even nine hundred kcal.Adhering to the rules of hunger deficiency, a person does not exaggerate.In addition, you can use your favorite products in limited quantities, which can be up to twenty percent across the diet.
- Japanese diet.They are fully built on the use of protein.Such products will help to quickly satisfy hunger and stay well 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.
Thus, it is likely to lose 5 kg at home - this is evidenced by the forum reviews.
Unfortunately a much harder task than losing weight is Keeping it.To ease it, in agreement with a nutritionist or a doctor, you can run to take medication that reduce appetite.Thus, for example, taking a combined central action for 6 months allows not only to reduce body weight but also form the right food habits to maintain the result in the future.
Due to the substance involved in the drug, acceleratedA feeling of satiety and the amount of food eaten decreases by 20%, and the calorie content of 25%food.Moreover, the drug increases thermogenesis (heat production by the body), due to which about 100 kcal also burns per day.
To achieve the effect, it is necessary to take the medicine in the dosage and duration of the course that the doctor will prescribe and, of course, no Forget about diet and physical exercise.
Lose weight for one month with 10 kg or more
For 1 month with 10 pounds - if this is accomplished, many people ask, asking such a question in search engines and seeking nutritionists.Moreover, without damaging health and at home, as not everyone wants to visit the gym for a number of reasons:
- Distance from the place of residence.
- High cost of reconciliation.
- Various complexes that a person with overweight experiences, being among people who are not loaded with such a problem.
- Unwillingness to train among people.
Not everyone can afford a coach who would probably need at least at least.
Many people ask how to lose weight in 2-3 months with 20 pounds and how difficult it is.
To achieve such a result, of course, there will be few diets or a sport - to more effectively combine the two disciplines.Even the first 10 kg a month in most of the losing weight people are difficult to leave, and what to talk about the other 10.If you maintain a difficult diet, then there will be neither strength nor nerves.If you are exhausted, then excessive appetite will come.So the best way is physical activity combined with a balanced diet.
The benefits and necessity of physical activity
In order to lose weight by 5, 10 kg.Quickly and efficiently at home, and physical activity will be needed.Strictly, any balanced diet without such, if not self -discovery, is not a very rational approach to business.
While you can hardly lose weight without a diet and remove your stomach, you are unlikely to lose weight loss without the help of physical activity in all kinds:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretching.
- Kalanetics.
- Yoga
- Exercises called "bar".
- Bodybuilding, etc.
It is enough at home to have a simple rope, small dumbbells, a cross ribbon on the door and some of the simple devices like a fitball.
Simple useful exercises on task and health in general:
- Teams.This helps to work with feet and buttocks.
- Tilts.Excellent "hit" in the stomach.
- Gemini.This will also allow you to process your feet.
- Push -s.A universal exercise for many muscle groups, and the main emphasis falls into hand.If the practice is unable to push the floor, then you can do this from chairs, chairs, or even the wall.Dokush will afford the last exercise.
If you get dumbbells in different muscle groups, then it is best to work with small weights by making a greater number of repetitions - fat burns more efficiently.
In this matter, the main thing is a positive attitude and confidence in your success.
If there is no special desire to run, and weight does not yet allow, you can start with a walk, preferably at a slightly higher pace than walking.
As for the jump rope, this simple inventory is completely indispensable, as it is possible to remove fat from all parts of the body, including the legs, arms, buttocks, face, etc.The main thing, before you start getting involved in the doctor, is better with sports.And we must remember that overtaking can cause a lot of heart damage.Everything is good in moderation!
How many pounds can you lose weight
Many people who want to lose weight with tired and impatient breath, as they say, plow the infinity of the Internet in the hope of finding a wonderful diet or magic exercises that will allow you to restore 15, 20, 25, 30 kg.per month.Or in extreme cases, release 30 kg.For 3 or 4 months at home.
Remember that fat has increased for years, or even decades due to improper (irregular) food, hypodynamia and a very long time spent in the kitchen near the "local" refrigerator.
But there is always a moment when you have to stop near the mirror after the shower, and critically examine your body for unesthetic "accumulations" in different parts of the body.
It is quite realistic to lose weight by 5 and even ten pounds, and even 20, you can.But if it will be correct about your health - this is the question.
Recently, on TV, all kinds of shows, in which the wonders of weight loss in the shortest possible time have been shown, very often began to appear.But, as they say, miracles do not happen, and it is not only painful, but only devilish work, which includes a large, sometimes prohibitive diet and loads.
It is worth weighing and thinking when you were the last time in the gym and if you can abandon your favorite muffins, fat sausages or beer, immersed in large quantities every weekend.To achieve such fantastic results, a tremendous will - and at the show, people brought in despair, and who came to throw the hateful pounds (even dozens of them!) Not everyone resists such races and leave ashly, not sleepy bread.
And if one has reached the coveted goal, he will have another, no less severe test to maintain his "correct" weight, not give up overeating after long food restrictions.
Many experts claim that safe weight loss is a maximum of 3 kg.per month.So everyone has to understand for himself what turns out to be really waiting and, surely, it is better to lose 10 kg.For 2, 3, or even 4 months, painlessly for their psyche and safe for health rather than forcing events with health risk.
And falling, let's say 20 kg.In one year, a person only gets a wonderful result, worthy of imitation, and even envy.
Who and like losing weight
Different people lose weight differently: someone is faster, and someone is slower.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- The intensity and type of physical activity.
- Correction of power.Not everyone keeps diet in good faith, someone just breaks.There is no need to abuse salt!
- Compliance with the drinking regime.It seems that the more a person drinks water, the more he will weigh-not, the fluid consumed in the amount of one and a half to three liters (depending on the size of his weight) helps remove excess water from the body, and removes swelling.
- Compliance with the way of sleep.You should sleep at least 7-8 hours.
A positive attitude and confidence in itself and its strengths gives a lot.
Without doing physical exercise, a person can lose weight, simply using "right" products, of course, otherwise: who is 6-7 kg, and who is 8-13 for the same period, regardless of equal conditions.
People with a lot of weight lose their first pounds quite quickly.
A person weighing before he recovered, for example, 160 kg.Will lose his first 30kg.Much sooner than he who had his weight in front of the classes, let's say, 98 kg.And for what was much thinner, their extra pounds will throw it much harder.
Literature records using strong diets
History knows - and the latest examples - losing weight for a large number of pounds.Here are:
- Manuel Urist (Mexico).He weighed not much, not less, but 587 kg and was considered almost the thickest person in the world.He could not only move, but also get out of bed.For seven years of a protein diet specially developed for it, it fell 400 kg.
- Devid Smith (America).Its weight reached 285 kg.And the situation became, without a critical growth.Thanks to special exercises and a diet developed for him, he began to lose weight 7 kg.Monthly in total, he managed to lose 180 kg.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to "visit" Guinness-On record holders due to a large weight, 544 kg, 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 fitness and a balanced diet.
History knows many similar examples, but it would be naive to believe that all of these people were easily given such results - without nervous breakdowns, as well as some deviations from the diets, did not.
Difficult diet: Benefits or harm
It is generally acknowledged that it is a difficult diet that is the most effective option for rapid weight loss, and is completely safe for health.However, one more thing happens: some of the inexperienced technique can lead to the saddest consequences that bring not only my health but also weight gain.
A difficult diet includes a certain method where the daily diet does not exceed seven hundred (or even 500) calories.This leads to weight loss per kilo a day, or even more.Offenses:
- As a result, there is a lack of vital trace elements.
- Deterioration of hair, nails, skin should worsen.
- Violation of water balance, which delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is high.
- Kidney disease may appear, etc.
All this threatens, as a result, at best, returning the previous weight, but most often the weight will increase once and a half.Moreover, a person is permanently disappointed in the benefits and effectiveness of every diet, as a result of which he will become frustrated and unsafe.
We must not forget that fat is far from the most important cause of excess weight.A considerable negative role in this is played by water, clogged intestines.
In order for mono -days not to cause diseases and nervous disorders, it is best to seek qualified and useful advice for a nutritionist.
Therefore, using simply balanced food, physical exercise, proper drinking way and a good rest, you can achieve considerable results.
And forced weight loss using different monodiata, if approved by a doctor, should not last more than a week, and not two months, as some try to practice it.
Ordinary monitor: kefir, water, buckwheat, apple, etc.
And you also have to remember a golden rule: it's 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 is 3 kg.And who is 10. However, this applies to teens - and the girl at the age of 14 may need this, as she may have such problems.
First of all, you need to pay attention to the problematic "female" areas:
- Buttocks.
- Ijet.
- 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 have a good picture of representatives of both sexes, but it is the women who are jealous of these areas, because this is what forms their silhouette and thus attracts men.
The cheeks, thighs, back of the thigh, the main muscles and waist in the right look (in addition to the jump rope) bring:
- Squats.
- Stannaya pulling straight legs with light dumbbells (or even one), Romanian and Summers.
Do not be afraid of all these rods, believing that the female figure in a month will become male - for this you have to work hard, using a high weight bar.
Before you start such training, you should consult a doctor.
Do not remove breakfast directions, exercises and various energy exercises.The opposite 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 it should be done under the supervision of the coach at least the first time.
Remove the hated belly
This area of the problem teases not only girls and women, but also many men.A large, dependent stomach is a low -or Orromenal, and harmful phenomenon.What is the damage and risk:
- Accumulation of internal fat.
- Overweight
- Violation of the function of the digestive organs.
- Closed intestines.
- Diseases of the liver, stomach, bladder.
- Worsened metabolism.
- Signal for the onset of endocrine and cardiovascular diseases.
This is not the whole list of alleged diseases, so you need to get rid of such a problem area in the first place.
With a balanced diet, everything is already clear, but the exercises will be somewhat specific, although for the most part they are familiar with physical education lessons at school.Since the abdominal muscles in everyday life almost do not carry loads, you have to put it strongly.Exercises:
- Study for press.Split to study the top and bottom of it."Treated" by body elevators and leg lifts, respectively.
- It is necessary to practice abdominal delay in any case suitable for this.You also need to straighten your shoulders.
- To do all kinds of exercises to turn the body, thus working oblique abdominal muscles.
And some more useful tips: Chew completely food, monitor the correct digestion without allowing constipation, not nervous, drink plenty of water.
cONcluSiON
How many pounds to lose weight, which diet to choose and what physical activity to give preference to each person separately.It is only necessary to remember that everything is good in moderation and any weight loss measures should be started with consulting a doctor.And a more important rule: you can't lose weight once for the rest of your life - maintaining an excellent physical shape - this is an attractive and everyday job, accompanied by a balanced diet.