In the 21st century, there are more and more obese people, which led to the most negative consequences in the form of diabetes, hypertension, joint and heart disease.To avoid this, you must take decisive measures, and for that, you should know how to lose weight at home for a month.
Why a person becomes full
An excess weight is won "slowly", but during the long years of such a set, a weight arrow during the morning weighing is less and less pleasant for the "owner" of such a body.It is completely clear the desire to drop additional books - and it is better for health, and the appearance is more aesthetic.
A person runs away for the following reasons:
- With a slow metabolism (metabolism).
- Hormonal failures.
- Suck the body.
- For genetic reasons.
- Hypodynamia (passive lifestyle) and many other reasons.
How to lose weight correctly: principle
Not all the complete people want to sit on a diet, and many want to lose weight quickly at home, let's say 10 kg.For a month, it is desirable without any diet.
There is a way out, and it is effective - a balanced diet.Of course, someone calls it a diet, but it is not quite true.Many people believe that it is enough to reduce the consumption of candies, or even to completely exclude it from the daily diet.In fact, the basic principle is as follows:
- Remove from daily menu not only candies, but all simple carbohydrates - flour, mayonnaise, ketchup.
- Before fast food forever, alcohol.
- Do not eat fat and fatty dishes.
- Refuse fried dishes and smoked meats.
- Do not eat fat varieties of meat and fish.
- No need to drink soda water, even on a sugar substitute.
- Do not eat fries.
- Do not drink sweet juice and all packed.
Beer deserves distinct "attention" - it must be excluded, first of all, both alcohol and non -alcoholic alcohol.After withdrawing the products listed from the diet, 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 dairy products.
- Vegetables in any form - fresh and boiled with stew and oven.The exception is the potatoes.However, if it is unbearable, then sometimes you can eat it a little in its safest form - in "uniforms" or cooked in a call, oven.And of course without oil.
- Hard eggs or flourless omelet.
- Lean varieties of fish and meat.
- Fruits and hot juices.It is best to use the latter in freshly in a hurry.
- Whole grain bread.In the absence of such, you can eat a little black bread of flour no higher than the first year with the addition of sound.
- The porridge cannot eat everything.OVSYANKA (quite simply not quick cooking), buckwheat, barley, wheat, boulgour is suitable.As for pearl barley, you must remember its properties to mark the intestines with frequent use, and if everything is so good with digestion, it must be used with caution.
You can therefore lose weight and up to a month without fear for your own health and drop more than 10 kilograms in a short time.
Other methods
There are gentle diets that can be respected relatively easily with a certain mood.Examples:
- Breeding regimes.Here, the main principle is the limitation of the calorie content of up to a thousand and a half, or even up to nine hundred Kcal.Adhering to the lack of hunger, a person does not eat.In addition, you can use your favorite products in limited quantities, which can be up to twenty percent in the entire diet.
- Japanese regimes.They are completely built on the use of proteins.Such products will help to quickly satisfy hunger and stay well fed for a long time.In this case, fish, eggs, meat, vegetables, cereals, olive oil are used.Such a diet can be followed by one to two weeks.
Thus, it is likely to lose 5 kg at home - this is highlighted by criticisms on the forums.
Unfortunately, a much more difficult task than weight loss is His retention.In order to facilitate it, in accordance with a nutritionist or a doctor, you can use drugs that reduce appetite.Thus, for example, taking a modern combined drug of central action for 6 months not only reduces body weight, but also to train good 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 consumed is reduced by 20%, and the calorie content of food by 25%.In addition, the drug improves thermogenesis (body production by the body), due to which about 100 kcal is also burned per day.
To make the effect, it is necessary to take the drug in the dosage and the duration of the course that the doctor will prescribe and, of course, not Forget diet and physical effort.
Lose weight for a month by 10 kg or more
For 1 month out of 10 kilograms - if done, many people ask, asking such a question in search engines and asking for nutritionists.In addition, without harming health and at home, because everyone does not want to visit the gymnasium for several reasons:
- Distance from the place of residence.
- The high cost of the subscription.
- Various complexes than a person with overweight experiences, one of the people who are not overwhelmed by such a problem.
- Reluctance to train among people.
Not everyone can afford a coach who, perhaps, would have at least needed at the start.
Many people ask how to lose weight in 2-3 months by 20 kilograms and how difficult it is.
In order to obtain such a result, of course, there will be little diet or a sport - to combine the two disciplines more effectively.Even the first 10 kg per month in most losers that people leave with difficulty, and what to talk about the other 10.If you keep a hard diet, there will be no strength or nerves.If you manage exhaustion, then the exorbitant appetite will come.The best way is therefore physical activity combined with a balanced diet.
The advantages and the need for physical activity
In order to lose weight of 5.10 kg.Quickly and effectively at home, and physical activity will be necessary.Strictly speaking, any balanced diet without such, if not self-reception, is not a very rational approach to business.
As you can barely lose weight without a diet and remove your own stomach, it is unlikely that weight loss without the help of physical activity in all its types:
- Running.
- Aerobic.
- Ability.
- Pilates.
- Drawing.
- Kallanetics.
- Yoga.
- Exercises called "bar".
- Bodybuilding, etc.
It is enough at home to have a simple rope, small dumbbells, a transverse bar integrated into the door and some of the simple devices such as fitball.
Simple exercises useful for the task and health in general:
- Caves.This helps determine the legs and buttocks.
- Inclined.Excellent "blow" on the stomach.
- Twins.This will also allow you to develop the legs.
- Push ups.A universal exercise for many muscle groups, and the emphasis is on hand.If the practice is not able to push the ground, you can do it from the chair, the chair or even the wall.Everyone will face the last exercise.
If you treat dumbbells with various muscle groups, it is better to work with small weights by making a greater number of repetitions - fat is burned more effectively.
In this case, the essential is a positive attitude and a faith in your own success.
If there is no special desire to run and the weight still does not allow it, you can start with hiking, preferably at a slightly higher pace than walking.
As for the jump rope, this simple inventory is completely essential, because with it, it is possible to eliminate the fats of all the parts of the body, including the legs, arms, buttocks, face, etc.The main thing, before starting to engage in the doctor, is better with sport.And we have to remember that the overtraining can cause a lot of heart to heart.Everything is good in moderation!
How many kilograms can you lose weight
Many people who want to lose weight with breath and impatience, as they say, plowing the immensity of the Internet in the hope of finding a miraculous diet or magic exercises that will allow you to reset 15, 20, 25, 30 kg.per month.Or in extreme cases, lower 30 kg.For 3 or 4 months at home.
Remember that fat has increased for years, or even decades due to incorrect (irregular) nutrition, hypodynamia and too long in the kitchen in the immediate vicinity with the "native" refrigerator.
But there is always a time when you have to stop near the mirror after the shower and critically examine your body for "accumulations" no aesthetic in various parts of the body.
It is quite realistic to lose weight of 5 and even ten kilograms, even 20, you can.But if it will be correct in relation to your own health - that's the question.
Recently, on television, all kinds of programs, in which the weight loss miracles as soon as possible have been shown, have very often started to show.But, as they say, miracles do not occur, and it is not only meticulous, but also infernal work, which includes both a diet and enormous charges, sometimes prohibitive.
It is worth weighing and thinking when you were the last time at the gymnasium and if you can abandon your favorite muffins, sausages or beer, absorbed in huge quantities every weekend.In order to obtain such fantastic results, an extraordinary will needs - and in the show, people have put despair, and which came to drop the hated kilograms (even dozens of these!) Not everyone is resistant to such races and does not leave the somnolate bread.
And if someone has reached the coveted objective, he will have another test, no less severe, to maintain his "correct" weight, and not torn from overeating after long food restrictions.
Many experts say that safe weight loss is a maximum of 3 kg.per month.So, everyone must understand for themselves what results it is really to expect and, probably, it is better to lose 10 kg.For 2, 3 or even 4 months, painless for their own psyche and safe for health only to force events with health risk.
And falling, let's say 20 kg.In one year, a person just obtained 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:
- Genetic.
- Metabolism (metabolism).
- Intensity and type of physical activity.
- Correction of power.Not everyone holds the diet in good faith, someone breaks down.No need to abuse salt!
- Compliance with the alcohol consumption diet.It would seem that the more a person drinks water, the more they weigh, the more the liquid consumed in quantity of one and a half to three liters (depending on the size of its own weight) helps to eliminate excess water from the body and eliminate swelling.
- Compliance with sleep mode.You should sleep at least 7 to 8 hours.
An attitude and a positive belief in itself and in its own forces gives a lot.
Without even doing physical exercises, a person can lose weight, simply using "good" products, of course, differently: who measures 6-7 kg, and who has 8-13 for the same period, despite equal conditions.
People with a lot of weight lose the first kilograms fairly quickly.
A person who weighed before falling back, for example, 160 kg.He will lose his first 30 kg.Much faster than the one who had his own weight before the classes, let's say, 98 kg.And to the one who was much thinner, their extra pounds throw him much stronger.
Literation records using difficult diets
History knows - and the last examples of weight loss for a large number of kilograms.Here they are:
- Manuel Urist (Mexico).He did not weigh much, no less, but 587 kg and was considered almost the thickest person in the world.Not only could he not move, but even get out of bed.For seven years of a protein diet specially developed for him, he lost 400 kg.
- Devid Smith (America).Its weight reached 285 kg.And the situation has become, without increase, critical.Thanks to special exercises and a diet developed for him, he started losing weight 7 kg.monthly.In total, he managed to lose 180 kg.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to "visit" Guinness record holders due to a huge weight of 544 kg, and in the second, they thank her 415 kg.In six years.
- Carol Wright with a weight of 200 kg lost 130 kilograms in 2 years thanks to the physical shape and a balanced diet.
History is experiencing many similar examples, but it would be naive to believe that all these people have easily received such results - without nervous departures, as well as deviations from regimes, this has not been done.
Hard regimes: advantages or damage
It is generally accepted that it is the difficult diet which is the most effective option for rapid weight loss, and it is completely safe for health.Nevertheless, another thing happens: part of an inexperienced technique can lead to the saddest consequences that imply not only my health, but even weight gain.
A hard diet implies a certain method where the daily diet does not exceed seven hundred (even 500) calories.This leads to the reduction in weight per kilogram per day, or even more.Disadvantages:
- Consequently, there is a deficiency in vital trace elements.
- The deterioration of hair, nails, skin should be deteriorated.
- Violation of water balance, which delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is excellent.
- Kidney diseases may appear, etc.
All this threatens, therefore, at best, the return of the previous weight, but more often than not, the weight will increase once and a half.In addition, a person is forever disappointed with the advantages and efficiency of any diet, following which he will become irritable and uncertain.
We must not forget that fat is far from the most important cause of excess weight.A considerable negative role on this subject is played by water, obstructed intestines.
In order for mono -diet to do not cause nervous diseases and disorders, it is better to ask for qualified advice and useful to nutritionist.
Therefore, using simply balanced nutrition, physical exercises, appropriate consumption mode and good rest, you can get considerable results.
And forced weight loss using various monodiés, if it is approved by a doctor, it should not last more than a week, not two months, because some are trying to practice it.
Common monodits: kefir, water, buckwheat, apple, etc.
And you must also remember a golden rule: it is not enough to lose weight, it is important to repair it without losing your health!
Lose weight to a woman, girl
Most women, girls want to lose weight: which measures 3 kg.And who is 10 years old.However, this applies to adolescents - and the girl at the age of 14 may need it because she can have such problems.
First of all, you must pay attention to the "female" problematic areas:
- Buttocks.
- Hips.
- Size.
- Legs.
- Stomach.
This does not mean at all that you should not pay attention to the hands, face and other parts of the body.Everything above should have a decent appearance 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 buttocks, the thighs, the back of the thigh, the ruling muscles and the size in the appropriate appearance (in addition to the jump rope) bring:
- Squats.
- Stannaya traction on the straight legs with light dumbbells (or even one), Romanians and summers.
Do not be afraid of all these stems, believing that the female figure in a month will become men - because you must work too hard, using a bar with large weight.
Before you start such training, you need to consult a doctor.
Do not remove morning races, exercises and various energy consumption exercises.The contrasting shower is also useful.As for a balanced diet, it is universal for everyone, whatever sex.
All this can be done successfully at home, but at least the first time should be done under the supervision of the coach at least the first time.
Remove the hated belly
This problem area excites not only girls and women, but also in many men.A large, hungry stomach is a low -oriental and harmful phenomenon.What is damage and danger:
- Internal fat accumulation.
- Obesity.
- Violation of the function of the digestive bodies.
- Closed intestines.
- Liver, stomach, bladder diseases.
- Has worsened metabolism.
- The signal to the occurrence of endocrine and cardiovascular diseases.
This is not the complete list of alleged diseases, so you have to get rid of such a problem 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 know physical education lessons.Since the abdominal muscles of everyday life are hardly carrying charges, you should regulate it by force.Exercises:
- Press study.It is divided to study the upper and lower part of it."Treaty" by the elevators of the body and the elevators of the legs, respectively.
- It is necessary to practice the delay of the abdomen in any case adapted to this.You should also straighten your shoulders.
- To do all kinds of exercises to twist the body, thus working on the oblique muscles of the abdomen.
And some more useful tips: carefully chew food, monitor correct digestion without allowing constipation, not nervous, drink a lot of water.
Conclusion
How many kilograms to lose weight, which diet choose and which physical activity gives preference to each person separately.It is necessary to remember that everything is good in moderation and that any weight loss measure should be launched by a consultation of a doctor.And a more important rule: you cannot lose weight once for the rest of your life - to maintain an excellent physical form - it is a meticulous and daily work, associated with a balanced diet.