In the 21st century, there are more and more obese people, and this leads to the most negative consequences in the form of diabetes, hypertension, joint diseases and heart.To avoid this, you need to take decisive measures, and for this you need to know how to lose weight at home for a month.
Why is a person getting full
Excess weight is gained “slowly”, but over the long years of such a set, an arrow of weights during morning weighing is less and less pleasing to the “owner” of such a body.It is quite clear the desire to drop extra pounds - and it is better for health, and the appearance is more aesthetic.
A person gets away for the following reasons:
- With slow metabolism (metabolism).
- Hormonal failures.
- Sucking the body.
- For genetic reasons.
- Hypodynamia (passive lifestyle) and many other reasons.
How to lose weight correctly: principle
Not every complete person wants to sit on a diet constantly, and many have a desire to lose weight quickly at home, say, 10 kg.For a month, it is desirable without any diets.
There is a way out, and it is effective - a balanced diet.Of course, someone calls it a diet, but this is not entirely true.Many people believe that it is enough just to reduce the consumption of sweets, or even completely exclude it from the daily diet.In fact, the basic principle is as follows:
- Remove from the daily menu not only sweets, but all simple carbohydrates - flour, mayonnaise, ketchup.
- Fore the fast food forever, alcohol.
- Do not eat fat and any fatty dishes.
- Refuse fried dishes and smoked meats.
- Do not eat fatty varieties of meat and fish.
- No need to drink soda water, even on a sugar substitute.
- Do not eat chips.
- Do not drink sweet juices and any packaged.
Beer deserves a separate “attention” - it must be excluded, first of all, both alcohol and non -alcoholic.Having removed the listed products from the diet, a person can count on weight loss without diets and at home.
But you can go further to your goal, using the following:
- Small fermented dairy products.
- Vegetables in any form - from fresh and boiled, to stew and baked.The exception is potatoes.However, if so unbearable, then sometimes you can eat a little of them in its most safe form - in “uniforms” or baked in a call, oven.And of course without oil.
- Boiled eggs or omelet without flour.
- Skinny varieties of fish and meat.
- Warm fruits and juices.It is better to use the latter in freshly squeezed.
- Whole grain bread.In the absence of such, you can eat a little black bread from flour no higher than the first grade with the addition of bran.
- Porridge can not eat everything.Ovsyanka (just not quick cooking), buckwheat, barley, wheat, bulgur is suitable.As for the pearl barley, you need to remember about its properties to score 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 fearing for your own health and drop more than 10 kilograms in a rather short time.
Other methods
There are gentle diets that can be adhered to relatively easily with a certain mood.Examples:
- Bormental diets.Here the main principle is the limitation of calorie content of up to one and a half thousand, or even up to nine hundred kcal.Adhering to the rules of lack of hunger, a person does not overeat.In addition, you can use your favorite products in limited quantities, which can be up to twenty percent in the entire diet.
- Japanese diets.They are completely built on the use of proteins.Such products will help to quickly satisfy hunger and remain well -fed 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 reviews on the forums.
Unfortunately, a much more difficult task than weight loss is His retention.In order to facilitate it, in agreement with a nutritionist or a doctor, you can resort to taking drugs that reduce appetite.So, for example, taking a modern combined drug of central action for 6 months allows not only to reduce body weight, but also to form the right food habits to preserve the result in the future.
Due to the substance included in the drug, acceleratesa feeling of saturation and the amount of food eaten is reduced by 20%, and the calorie content of food by 25%.In addition, the drug enhances thermogenesis (heat production by the body), due to which about 100 kcal is additionally burned per day.
To achieve the effect, it is necessary to take the drug in the dosage and duration of the course that the doctor will prescribe and, of course, not forget about diet and physical exertion.
Lose weight for a month by 10 kg or more
For 1 month by 10 kilograms - whether this is realized, many people ask, asking such a question in search engines and asking nutritionists.Moreover, without harm to health and at home, since not everyone wants to visit the gym for a number of reasons:
- Remoteness from the place of residence.
- The high cost of the subscription.
- Various complexes that a person with overweight experiences, being among people who are not burdened with such a problem.
- Unwillingness to train among people.
Not everyone can afford a coach, who, perhaps, would have needed at least at first.
Many people ask how to lose weight in 2-3 months by 20 kilograms and how hard it is.
In order to achieve such a result, of course, there will be few one diet or one sport - to more effectively combine both disciplines.Even the first 10 kg per month in most losing weight people leave with difficulty, and what to talk about the remaining 10. If you keep a hard diet, then there will be neither strength nor nerves.If you deal with exhaustion, then exorbitant 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 speaking, any balanced diet without such, if not self -deception, is not a very rational approach to business.
As you can hardly lose weight without a diet and remove your own stomach, it is unlikely to lose weight loss without the help of physical activity in all its types:
- Running.
- Aerobics.
- Fitness.
- Pilates.
- Stretching.
- Kallanetics.
- Yoga.
- Exercises called "bar".
- Bodybuilding, etc.
It is enough at home to have a simple rope, small dumbbells, a crossbar built into the door and some of the simple devices like a fitball.
Useful simple exercises for the task and health in general:
- Squades.This helps to work out legs and buttocks.
- Tilts.Excellent "blow" on the stomach.
- Twins.This will also allow you to work out the legs.
- Push -ups.A universal exercise for many muscle groups, and the main emphasis falls on hand.If the practicing is not able to push the floor, then you can do this from the chair, chair, or even from the wall.Anyone will cope with the last exercise.
If you deal with dumbbells to various muscle groups, then it is better to work with small weights by making a greater number of repetitions - fat is burned more efficiently.
In this matter, the main thing is a positive attitude and faith in your own success.
If there is no special desire to run, and the weight still does not allow, you can start with hiking, preferably at a pace slightly higher than the walking.
As for the jump rope, this simple inventory is completely indispensable, since with it it is possible to remove fat from all parts of the body, including legs, arms, buttocks, face, etc. The main thing, before starting to engage in the doctor, is better with sports.And we must remember that overtraining can cause a lot of harm to the heart.Everything is good in moderation!
How many kilograms can you lose weight
Many people who want to lose weight with bated breath and impatience, as they say, plow the vastness of the Internet in the hope of finding a miraculous diet or magical exercises that will allow you to reset 15, 20, 25, 30 and even 50 kg.per month.Or in extreme cases, drop 30 kg.For 3 or 4 months at home.
Do not forget that the fat has been increasing for years, or even decades due to improper (irregular) nutrition, hypodynamia and too long time spent in the kitchen in the immediate vicinity with the “native” refrigerator.
But there is always a moment when you need to stop near the mirror after the shower, and critically examine your body for unaesthetic "accumulations" in various parts of the body.
It is quite realistic to lose weight by 5 and even ten kilograms, even 20, you can.But whether it will be correct in relation to your own health - this is the question.
Recently, on TV, all kinds of show, in which the miracles of weight loss in the shortest possible time have been shown, very often began to show.But, as they say, miracles do not happen, and this is not only painstaking, but also just hellish work, which includes both a diet and huge, sometimes prohibitive loads.
It is worth weighing and thinking when you were the last time in the gym and whether you can abandon your favorite muffins, fat sausages or beer, absorbed in huge quantities in every weekend.In order to achieve such fantastic results, an extraordinary will needs - and on the show, people brought to despair, and who came to drop the hated kilograms (even dozens of those!) Not everyone withstand such races and leave ashly, not sleepily bread.
And if someone has achieved the coveted goal, he will have another, no less severe test-to maintain his “correct” weight, not tore off on overeating after long food restrictions.
Many experts claim that safe weight loss is a maximum of 3 kg.per month.So everyone must understand for himself 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 than to force events with risk to health.
And dropping, let's say 20 kg.In a year, a person gets just a magnificent result, worthy of imitation, even envy.
Who and how losing weight
Different people lose weight differently: someone is faster, and someone is slower.It depends on the following reasons:
- Genetics.
- Metabolism (metabolism).
- Intensity and kind of physical activity.
- Correction of power.Not everyone holds the diet in good faith, someone just breaks down.No need to abuse salt!
- Compliance with the drinking regime.It would seem that the more a person drinks water, the more he will weigh-no, the liquid consumed in the amount of one and a half to three liters (depending on the size of his own weight) helps to remove excess water from the body, and removes swelling.
- Compliance with sleep mode.You need to sleep at least 7-8 hours.
A positive attitude and belief in itself and its own forces gives a lot.
Without even doing physical exercises, a person can lose weight, simply using “right” products, of course, differently: who is 6-7 kg, and who is 8-13 for the same period, despite equal conditions.
People with a lot of weight lose the first kilograms quite quickly.
A person who weighed before he took up himself, for example, 160 kg.It will lose his first 30 kg.much faster than the one who had his own weight before classes, say, 98 kg.And to the one who was much thinner, their extra pounds will dump it much harder.
Literation records using hard diets
History knows - and the latest - examples of losing weight for a huge number of kilograms.Here they are:
- Manuel Urist (Mexico).He weighed not much, not less, but 587 kg and was considered almost the thickest person in the world.He not only could not move, but even get out of bed.For seven years of a protein diet specially developed for him, he dropped 400 kg.
- Devid Smith (America).His weight reached 285 kg.And the situation became, without an increase, critical.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” the Guinness’s record holders-once because of a huge, 544 kg of weight, and in the second, they thank her 415 kg.In six years.
- Carol Wright with a weight of 200 kg dropped 130 kilograms in 2 years thanks to fitness and a balanced diet.
History knows a lot of similar examples, but it would be naive to believe that all these people were easily given such results - without nervous breakdowns, as well as some deviations from diets, it was not done.
Hard diets: benefits or harm
It is generally accepted that it is the hard diet that is the most effective option for rapid weight loss, and it is completely safe for health.Nevertheless, another thing happens: some of an inexperienced technique can lead to the saddest consequences that entail not only my health, but even weight gain.
A hard diet involves a certain method where the daily diet does not exceed seven hundred (or even 500) calories.This leads to the reduction in weight per kilogram per day, or even more.Cons:
- As a result, there is a deficiency of vital trace elements.
- The deterioration of hair, nails, skin should be deteriorated.
- Violation of the water balance, which delays water in the body.
- The risk of gastrointestinal diseases (gastrointestinal tract) is great.
- Kidney diseases may appear, etc.
All this threatens, as a result, at best, the return of the previous weight, but most often the weight will grow one and a half times.In addition, a person is forever disappointed in the benefits and effectiveness of any diets, as a result of which he will become irritable and uncertain.
We should 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.
So that the mono -diet does not cause diseases and nervous disorders, it is better to seek a qualified and useful advice to a nutritionist.
Therefore, using simply balanced nutrition, physical exercises, proper drinking mode and a good rest, you can achieve considerable results.
And forced weight loss using various monodietes, if it is approved by a doctor, it should not last more than one week, and not two months, as some try to practice it.
Common monodites: kefir, water, buckwheat, apple, etc.
And you also need to remember one golden rule: it is 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 adolescents - and the girl at the age of 14 may need this, since she may have such problems.
First of all, you need to pay attention to the problematic "female" zones:
- Buttocks.
- Hips.
- Waist.
- Legs.
- Stomach.
This does not mean at all that you should not pay attention to the hands, face and other parts of the body.All of the above should have a decent appearance of representatives of both sexes, but it is women who are jealous of these zones, because this is what forms their silhouette and so attracts men.
Buttocks, thighs, the back of the thigh, leading muscles and the waist into the proper look (in addition to the jump rope) bring:
- Squats.
- Stannaya traction on 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 need to work too hard, using a bar with large weights.
Before starting such trainings, you need to consult a doctor.
Do not remove the morning runs, exercises and various energy -consuming exercises.The contrasting shower is also useful.As for a balanced diet, it is universal for everyone, regardless of gender.
All this can be successfully done 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 zone excites not only girls and women, but also many men.A large, sagging stomach is a low -oriental phenomenon, and harmful.What is the harm and danger:
- The accumulation of internal fat.
- Obesity.
- Violation of the function of the digestive organs.
- Closed intestines.
- Diseases of the liver, stomach, bladder.
- Worsened metabolism.
- The signal to the occurrence of endocrine and cardiovascular diseases.
This is not the entire 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 school physical education lessons.Since the abdominal muscles in everyday life almost do not carry loads, you need to set it forcibly.Exercises:
- Press study.It is divided to study the upper and lower part of it.“Treated” by lifts of the body and lifts of the legs, respectively.
- It is necessary to practice delaying the abdomen into any case suitable for this.You should also straighten your shoulders.
- To make all kinds of exercises to twist the body, thus working out the oblique muscles of the abdomen.
And a few more useful tips: thoroughly chew food, monitor the correct digestion without allowing constipation, not nervous, drink a lot of water.
Conclusion
How many kilograms 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 must be started with a doctor’s consultation.And one more important rule: you can’t lose weight once for the rest of your life - maintaining an excellent physical form - this is a painstaking and everyday work, coupled with a balanced diet.