Lose 10 pounds a month — a goal that is not all losing weight is achievable, and there are several reasons: first the weight, age and sex, selected methods. Lose weight fast, but it does not harm your health, men need to eat right and combined exercise. Any diet for quick weight loss should be gradual. Before And need compliance to become familiar with possible effects of sudden weight loss.
The accessibility of the goal
Lose weight in a month 10 kg is possible, but not in all cases. Achieving results depends on the following factors:
- age — the older a person is, it is given more difficult for each thrown kilogram;
- gender — women lose weight considerably slower than men;
- health — if you have any disease, it is slower weight loss, and it must consult your doctor;
- selected methods — the larger daily caloric deficit, the faster you can lose weight, but to give a strict diet you short-term results.
As practice shows, to get rid of 10 pounds in a month is possible under the following conditions:
- overweight person is over 30 kg;
- the age of losing weight — up to 30 years, and he is physically healthy;
- people strictly meet the necessary diet and training.
The first week lost a large amount of 5 pounds, because in connection with a change of diet extra kp-liquid, which is an average of 2-4 pounds. the second results of the week will be about 1.5-3 kg.
The recommendations of experts
Lose weight without harm to health, recommend to abandon the experts and strict hungry diet and nutrition preferred. This unequivocal position of doctors in extreme methods of weight loss, which is due to the following reasons:
- caloric deficit too large the effect is negative for the health and well-being;
- losing weight this way will give stable results and the weight returns in a short period of time, sometimes the extra pounds;
- severe restrictions in 90% of cases lead to breakdowns and psychological disorders, because of their investigation;
- weight loss due to fluid in muscle tissue of first and place, and then the less fat that affects the appearance of the condition and the skin;
- even a completely healthy person, with a great probability will be a deficit of the required size of the operation trace elements.
The main rules of weight loss
To properly arrange for weight loss at home, must adhere to the following principles:
| Rule | Report and recommendations |
| Drink water | The ordinary pure water in an amount of 8-10 glasses a day — a simple tool to speed up the metabolism because it maintains the water balance and therefore all types of exchange: carbohydrate -, protein -, fat-normal. Water If you drink before and after eating for 40 minutes, but not during the meal, it is possible to significantly reduce the feeling of hunger volume and food intake |
| It is not often enough and at the same time |
Smaller meals at the same time each day to give the following positive effects:
|
| The right to distribute proteins, fats, carbohydrates |
The majority of carbohydrate food should be consumed in the morning and secondly, and in the evening there should be proteins and vegetables, sour fruits, dry fiber, dairy products. The breakdown of proteins, fats carbohydrates for weight loss and should be:
Vegetables and fruits that have negative calorie content is considered to be conditional carbohydrates, their raw need to eat all meals |
| Eat slowly | Chew your food thoroughly — the initial stage of digestion. Slow food in Addition, you can feel the flavors of simple meals and enjoy them |
| Count calories | A calorie deficit is a prerequisite for weight loss. To achieve its rules, the daily amount of the need to calculate and reduce it by 20%. Your daily diet should be planned after this chapter. Calculate the calories you need to recover every 5-6 pounds |
Feeding habits of people of different age and sex
Is a balanced Slimming diet and regular exercise for people of different age and gender has the following characteristics:
| A group of people, | Features |
| Teen | Adolescence is characterized by intensive growth and hormonal changes. To support the body, the address of the current sources should eat enough carbohydrates — about 40% of the daily diet. It is recommended That to take vitamin complexes, doctor's orders |
| Girls | Girls up to 30 years, your metabolism is fast enough to reduce the weight enough to comply with the General rules of weight loss |
| Women | After 30 years of age the metabolic processes slow down. Fast weight loss is considered a diet, provided, however, that is not against the topics. It is important to consume plenty of healthy fats, contains popular this place is, nuts, avocado, vegetable oils, prolong the youthfulness of skin and keep the beauty of the hair |
| JJ | Young people have a metabolism fast enough so that he can eat slow carbohydrates the afternoon. They Also have a great need for daily use of high-quality protein. On average, you need about 130 grams of protein in a pure form |
| Men | The biggest obstacle to weight loss for men over 30-35 years — beer, because it promotes the growth of estrogen formation in fat tissue in the abdomen and chest. At this age, it is important to a healthy lifestyle to follow and all the basic rules of gentle slimming |
Menu
Sample menu proper food day looks like this:
- Breakfast — oatmeal with raisins and all nuts.
- Snack — cottage cheese with berries.
- Lunch — boiled chicken, baked with vegetables: eggplant, carrot, bell pepper.
- Snack — green Apple.
Review of the best effective diet
The most effective diet for rapid weight loss based protein products, raw fruits and vegetables.
When you want to lose weight urgently come to help mono. Their advantages — a guaranteed result fast and level menu. Disadvantages of the systems are based on 1 item is the inability to lose weight permanently the probability of the lack of and high or disorders related to the lack of necessary trace elements.
An effective detox program. These are the vegetarian menu and diet smoothies. Weight loss in this case ny is due to the bowel other organs, which is very useful for the person. To lose weight therefore, experts recommend in-season vegetables, fruits and berries.
Mono
This type of diet is not recommended for more than 7 days. Therefore, in order to lose weight 10 pounds in a month, a man need to expand the menu of classic reading diet as long as it does not-the right resembles a diet. Firstly, man need to add vegetables, fruits, dairy products, lean meat, this a popular place, eggs.
Buckwheat
This mono-diet gives lasting results thanks to the main dish in the daily menu — porridge buckwheat, cooked in a special way.
Cereal in the evening pour pure water at room temperature in a ratio of 1, 2 and left overnight. In the morning the porridge is ready to eat. Add salt, spices and oils is strictly prohibited.
No stabilisation of the Day-and consume association agreement, a maximum of 1 kg of this cereal off the shelf.
The original vers diet is associated with adherence to 2 weeks. In addition to cereals, it is necessary to drink 1.5 liters of yogurt 0%, there is a cucumber, green apple and herbs.
This diet designed for a month, in addition to the buckwheat has a right to use the green to negative or take a calorie fruits and vegetables, berries, seeds, nuts, yogurt, lean meat, this place and a popular seafood. This diet allows you to lose 10 kg.
Menu Sample for each day:
- Breakfast — porridge buckwheat, shredded carrots.
- Snack — green Apple.
- Lunch — porridge buckwheat, cabbage salad and Apple herb cider vinegar.
- Snack — a Cup of yogurt, with 10 grams of fiber.
- Dinner — buckwheat, hard-boiled egg, cucumber.
Potato
Potato diet and is associated with high carbohydrate, as its proponents claim, 2 weeks can help you lose up to 8 pounds, but also improve the body's activity through the useful components of the composition of the potato. In most diets, this is because people, the applicants included in the list of forbidden foods because of its content of high calorific value. But if you use it correctly, it is possible to lose weight.
The diet suitable in vain for the young, season-potatoes — it contains much more and less starch in nutrients.
The advantages of the diet:
- the nutritional value of potatoes gives a feeling of satiety which prevents fatigue and frustration because of hunger;
- accessibility — the price of the product reasonable;
- the taste of the food — potatoes in any form steam delicious vegetables and most of the people herbs;
- simplicity is recommended for this diet potato food level to make even for a beginner.
The disadvantages are the monotony of the diet, the weight loss is due to muscle, which affects the health and appearance.
Menu for the week diet weight loss potatoes contain unnecessary baked young tubers without spices, salt and oil. Remember to drink plenty of plain water.
Weight loss during the month, more suitable balanced menu with the potato diet. Example the remainder of the remainder of the day:
- Breakfast — Chia smoothie with yogurt and seeds.
- Snack — An Apple.
- Lunch — a spot of mashed potatoes and butter spices.
- Snack — salad greens, cabbage and cucumbers.
- Dinner — boiled potatoes — 150 g sauerkraut — 150 g
Sugar beet
Beetroot is considered one of the most suitable products for bowel cleansing, liver, blood toxic substances. Has purgative properties, this root can help you to get rid of excess fluid, to prevent swelling. The beet diet can be called a kind of detox diet.
Trying to lose weight this way, people can eat fried beets, cooked form and raw and make the broth.
In addition to vegetables in the stabilisation and eat the association agreement:
- cucumbers, zucchini, cabbage, celery, green apple, berries, citrus fruits — unlimited;
- milk drinks, 0% fat;
- seeds, nuts, dried fruit, oatmeal and buckwheat — limited.
Sample menu for the every day beet diet will look like this:
- Breakfast — 60 grams of oatmeal in water in the form of 150 g of roasted beets, walnuts 10 g, 20 g of prunes.
- Snack — all citrus fruits.
- Lunch — vegetable soup, salad and greens with boiled beets, dressed with a small amount of olive oil.
- Snack — yogurt.
- Dinner — salad "Brush": grated green Apple, raw and cabbage beets in equal proportions.
Vegetarian
This diet is ideal for summer and autumn, when a lot of vegetables and fresh fruit at affordable prices. In addition, he shall eat:
- bean;
- unprocessed cereals;
- dried fruits and nuts;
- vegetable oil, cold pressed;
- limited — eggs and dairy products.
The menu can be as varied, based on the exemplary embodiments presented in the table:
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| The first entry in the diet — drinking | The Smoothie and the banana, peach, berries and Chia seeds | Green tea with mint and lemon | Tomato juice herbs | Smoothie cucumber, lemon, celery and parsley | Carrot-tomato juice |
| The second of raw vegetables | Lettuce and tomatoes with herbs | Throat | A salad of peppers, herbs and cabbage | Grated carrots | Cabbage Salad and cucumber olive oil |
| Third — the raw fruits | Banana puree with walnuts | Kiwi | Applesauce, raisins | All citrus | Fruit salad of apricots, peaches and nectarine |
| Four — mixed — raw fruits and vegetables | Fruit salad with peach, banana and berries | Citrus sorbet | Salad of cucumbers, tomatoes, Bulgarian pepper and greens | Tomato juice | Salad "Whisk" raw beet, carrot and green Apple |
| Five fruits and vegetables, to get food, which uses heat treatment | Apples and stuffed with raisins nuts, baked in the oven | A handful of dried fruit | Soup of zucchini, onion, bell pepper, broccoli and peas | Carrot-Apple puree | Roasted vegetables: carrots, zucchini, eggplant |
| Six — fruit and vegetables are also allowed cereals, dairy products and eggs | Oatmeal apricots with water and all the seeds | Fruit salad | Tomato-pumpkin soup | Yogurt with berries | 2 hard-boiled eggs, cabbage salad and green throat |
| Seventh-day fasting drinking | Smoothie with berries, flax and seeds | Herbal decoction of chamomile and mint | Smoothie with celery, dill cucumbers and water with the addition of | Citrus fresh | Tomato juice |
Hollywood
According to media reports, many foreign film stars to keep in shape thanks to the Hollywood diet, which is one of the many considered varieties of protein intake.
The core and a sharp restriction of fats carbohydrates and eat large amounts of foods rich in protein. Thanks to this menus weight loss is primarily the result of burn fat muscular and the system is preserved.
Here Are the allowed diet products:
- lean meat: poultry, rabbit, veal, beef, nutria;
- all kinds of river and sea fish, seafood;
- eggs;
- low-fat cottage cheese, kefir, yogurt;
- proteins of vegetable origin: soya, pulses products made with and of them;
- green vegetables;
- acidic fruits and berries;
- limited nuts, seeds, vegetable oil, which is not heat-treated.
According to the classical variant of the Hollywood diet, completely remove the flour, sugar, salt.
Contrary to many of the recommendations of nutritionists, the weight loss in this way, people need to give up Breakfast.
Such a measure is justified by the conclusions of some researchers human biorhythms. According to these reports, the digestive system is ready to accept food against vigorous activity, after a bit of use of energy reserves. In other words — "food before should produce you eat".
Menu Hollywood diet for a week:
| Day | Snack | Lunch | Snack | Dinner |
| 1 | Boiled chicken egg | Cooked Turkey fillet, green | Citrus | Steamed seafood |
| 2 | Throat | A soup with vegetables and chicken meatballs | Yogurt | Steam this a popular place chops, cabbage salad |
| 3 | Green Apple | Baked zucchini stuffed with minced chicken and herbs | The dry tissue | 2 hard-boiled egg with a piece of low-fat cheese |
| 4 | Kiwi | Stew with zucchini, peas, bell peppers, chicken | Grapefruit | Fried chicken breast, lettuce, a few slices of lemon |
| 5 | Green Apple | Chinese cabbage salad, boiled Turkey fillet, quail eggs | Citrus fresh | Cooked beans, cucumbers |
| 6 | Roasted peppers | Stewed veal, Turkish | Yogurt | Fried fish, a couple slices of lemon |
| 7 | Any berries | Cottage cheese with cucumber and greens | Green tea | Cheesecakes of cottage cheese, eggs, sweetener and starch |
After one week diet menu is to be repeated, but no more than 4 times as. Minimal damage, because it would be in the third week of the diet extended to grain and plant food.
"Five parts"
The original power system was developed by American nutritionist. Its main principles:
- The first meal should be early. If you like Breakfast, the more calories you can burn when you wake up. Start your day with a Cup of coffee and a vitamin complex.
- Man must in vain to drink low-calorie drinks. We need to completely remove comes.
- Lunch and dinner, a man must eat a dose that is not more than 5 pieces, each of which is equal to one bite. Restrictions product set — it may be 5 pieces of cake, burgers, lean meat or vegetables. But it is very important that the menu was varied and every day there were new products to use. The author recommends to prefer high-calorie food, and that people are not feeling eating hunger.
- Remember to eat every day, and vitamins proteins. The first is necessary and prevent vitamin deficiency diseases they can all cause. Second — to preserve lean muscle mass.
- The stabilisation and association agreement make snacks. Portion sizes should be as big as one bite.
Diet can be a ny-30 days to 7 days.
This methods many opponents, and most experts, it is dangerous to recognized unhealthy and the body. However, it has the following advantages:
- performance each week, you can even lose 4 kg;
- multiple — you can eat all what you want;
- reducing stomach size because small parts, which prevents overeating in the future.
Physical activity
Weights and cardio-training is an essential part of any process of weight loss. He can be at home and perform as well as gyms.
Exercise give the following effects:
- it is easier to achieve that calorie deficit;
- not in vain manages to lose weight, but also to form a developed harmoniously proportional figure;
- it is easier to give up bad habits;
- impossible to maintain enthusiasm and good mood to self-esteem.
The gym
The advantages of teaching in the gym is that they offer the following features:
- ask for help, how to design and draw up the real techniques expert;
- you can fully focus on training without being distracted by household chores;
- practice varied, because and the other instructors sports equipment.
Plie squats
All varieties of plie squats is the most effective: pumped buttocks, back and inner thighs. 90% filled with people in these areas problematic.
Technology:
- Widely spread toes to the sides and knees out.
- Sit unfortunately to a level between the knees and buttocks form a straight parallel to the floor. Emphasis should continue to move forward.
- Stand up, keeping your back straight, quickly, but without a breakthrough.
Deadlifts
Physical activity refers to the basic, it allows you to train the muscles of the back, behind and thigh buttocks.
Technology:
- Widely spread toes to the sides and knees out.
- Sit unfortunately to a level between the knees and buttocks form a straight parallel to the floor. Stress is considered the front.
- Stand up, keeping your back straight, intense pace, but not an idiot.
Attacks
This is one of the best exercises for shaping the beautiful and the foot to the buttocks, is very and energy-intensive requires large amounts of consumption of calories.
Technology:
- Widely a step forward with your back straight.
- Seat to touch the floor with his knees back legs.
- Both knees should form a right angle, the load should fall on to the buttocks back legs.
- Nose up and another to teach the other leg.
Bench press bar or dumbbells to the chest
This is the basic teaching, which helps develop the muscles of the chest, back and arms.
Technology:
- Lie on your back.
- Relax your hands unfortunately. Your elbows should form a right angle.
- Lift weights gradually, without jerks, the height of the raised hands.
Heart
Heart effective weight loss, and improve endurance to pay more calories. Most of the modern rooms is equipped with treadmills, crosstrainers, exercise bikes, step-platform.
Any kind of cardio is important:
- correctly to breathe — inhale nose, exhale mouth;
- the control pulse in the fat is burnt, if it is at least 120 beats per minute;
- you can do the exercise 8 to 10 minutes before exercise to warm up the maximum amount of time and after that strength training for weight loss.
In addition to these exercises, there are many other designed to work all muscles of the body. Men need to define "lagging" muscles, by analyzing their shapes, and focus on techniques aimed at their development.
In the morning a complex "lazy"
You can perform simple state. It is suitable for those who do not like weight training or they can resort to, because of the condition.
Exercises to strengthen and different parts of the body has an invigorating effect, such as charging. Run them even lying in bed.
"Vacuum"
Technology:
- Deeply inhale exhale sharply wide and mouth open.
- Make the most deep breath, hold your breath as much as possible to get the stomach and stretch the stomach muscles. Stay in this position for 8 seconds.
- Exhale Slowly and relax the muscles.
Vacuum is made in vain on an empty stomach.
Gluteal "bridge"
Technology:
- Lie on your back, bend your knees.
- Raise high the buttocks as possible, relying on your shoulders and heels.
- Stay at the top for a few seconds.
- Lower the buttocks.
Leg swings
Technology:
- Lie on your side, lean on elbow, bottom leg bent at the knee.
- Stretch the top leg and raise it up slowly to feel the strain on the muscles of the thighs.
- Teach on both feet, Repeat 20-30 times, 3-4 approach.
Twisting
Technology:
- Connect the palm to the neck, elbows dissolve in the parties.
- Straining the abdominal muscles, lift the upper body 45°.
Slots and possible effects of fast weight loss
Quick weight loss can have several negative consequences:
- sagging, if losing weight is watching her or his age is more than 40 years;
- "breakdown" products, that were forbidden during weight loss and their negative effect on the digestive system;
- the return of the lost weight after the restoration of water-salt balance and return to the normal menu.
- exacerbation of diseases of the strict versions of the diet.
Output
If you want to maintain the achieved results, the experts recommend the right to remove from any diet:
- a man must continue and eat slightly balanced, but gradually calories (200 kcal per week);
- momoracing expand the menu, kun, a man should first healthy foods, and harmful foods is not worth the return at all;
- still used the amount of salt we should add to the water;
If you really want to eat unhealthy food, like sweets, starchy food, fast food, meals as times are allowed 1 for 7-10 days. These days, it is recommended to train intensively.