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.
Lose weight in a month 10 kg is possible, but not in all cases. Achieving results depends on the following factors:
As practice shows, to get rid of 10 pounds in a month is possible under the following conditions:
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.
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:
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|
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|
Sample menu proper food day looks like this:
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.
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.
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:
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 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:
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:
Sample menu for the every day beet diet will look like this:
This diet is ideal for summer and autumn, when a lot of vegetables and fresh fruit at affordable prices. In addition, he shall eat:
The menu can be as varied, based on the exemplary embodiments presented in the table:
|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|
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:
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:
|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.
The original power system was developed by American nutritionist. Its main principles:
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:
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:
The advantages of teaching in the gym is that they offer the following features:
All varieties of plie squats is the most effective: pumped buttocks, back and inner thighs. 90% filled with people in these areas problematic.
Physical activity refers to the basic, it allows you to train the muscles of the back, behind and thigh buttocks.
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.
This is the basic teaching, which helps develop the muscles of the chest, back and arms.
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:
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.
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 is made in vain on an empty stomach.
Quick weight loss can have several negative consequences:
If you want to maintain the achieved results, the experts recommend the right to remove from any diet:
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.