How to lose weight at home in a month?

In the 21st century, there are more and more obese people, and this leads to the most negative effects in the form of diabetes, hypertension, joint disease and heart.To avoid this, you need to take decisive measures and you need to know how to lose weight at home for one month.

Why a person is full

Excess weight is acquired "slowly", but in the many years of such a set of weights during morning weight, it is increasingly enjoyable for the "owner" of such a body.It is quite clear that the desire to miss out on extra pounds -and is better for health, and the appearance is more aesthetic.

One diverge for the following reasons:

• With slow metabolism (metabolism).
• Hormonal damage.
• Sucking the body.
• For genetic reasons.
• Hypodynamia (passive lifestyle) and many other reasons.

How to lose weight properly: Principle

Not every full person wants to constantly sit on a diet and many want to lose weight quickly at home, say, 10 kg.It is desirable for a month without any diets.

There is a way out and is effective - a balanced diet.Of course, someone calls it a diet, but it's not completely true.Many people believe that it is only enough to reduce the consumption of sweets or even completely exclude it from your daily diet.In fact, the basic principle is this:

1. Remove from the daily menu not only sweets, but all simple carbohydrates - flour, mayonnaise, ketchup.
2. In front of fast food forever, alcohol.
3. Do not eat fat and no fatty dishes.
4. Refuse fried dishes and smoked meats.
5. Do not eat fatty varieties of meat and fish.
6. No need to drink soda water, even on a sugar substitute.
7. Do not eat chips.
8. Do not drink sweet juices and packaged.

Beer deserves a separate "attention" - it must be excluded, first of all, both alcohol and non -alcoholic.After removing the products listed from the diet, one can rely 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 cooked to stew and roasted.The potatoes are an exception.However, if it is so unbearable, sometimes you can eat a little of them in its most forthcoming form - in "uniforms" or baked in a call, oven.And of course without oil.
• Boiled eggs or omelette without flour.
• Skinny varieties of fish and meat.
• Warm fruits and juices.It is better to use the latter in freshly drained.
• Whole grain bread.In the absence of such, you can eat some black flour bread, no higher than the first class with the addition of bran.
• The mess cannot eat everything.Ovsyanka (just not quick cooking), buckwheat, barley, wheat, bulgur are suitable.As for Pearl barley, you should remember about his properties to appreciate the gut with frequent use and if not everything is so good with digestion, then it should be used with caution.

So you can lose weight for a month without fear of your own health and fall more than 10 pounds in a very short time.

Other methods

There are gentle diets that can be respected relatively easily with a certain mood.Examples:

1. Bormental diets.The basic principle here is to limit the calorie content to one and a half thousand or even up to nine hundred kcal.Adhering to the rules of lack of hunger, one does not overeat.In addition, you can use your favorite products in limited quantities, which can be up to twenty percent throughout the diet.
2. Japanese diets.They are fully built on the use of proteins.Such products will help quickly to satisfy hunger and stay good for a long time.In this case, fish, eggs, meat, vegetables, cereals, olive oil are used.Such a diet can be followed for one to two weeks.

In this way it is likely to lose 5 kg at home - this is evidenced by forum reviews.

Unfortunately, a much more difficult task than weight loss is Its detentionSTo facilitate it, in accordance with a nutritionist or doctor, you can resort to taking medicines that reduce appetite.For example, taking a modern central -action combined medicine for 6 months allows not only to reduce body weight, but also to form the right eating habits to maintain the result in the future.

Due to the substance included in the drug, it acceleratesThe 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 from the body), which is why about 100 kcal is burned further per day.

In order to achieve an effect, you need to take the medicine at the dose and duration of the course that the doctor will prescribe and, of course Forget about diet and physical exertionS

Lose weight for a month by 10 kg or more

For 1 month per 10 pounds - whether it is done, many people ask, asking such a question in search engines and asking nutritionists.In addition, without harm to health and at home, as not everyone wants to visit the gym for a number of reasons:

• Remote from the place of residence.
• The high price of the subscription.
• Various complexes that a person with overweight experiences is among people who are not burdened with such a problem.
• A reluctance to train among people.

Not everyone can afford a coach who, maybe, would need at least in the beginning.

Many people ask how to lose weight in 2-3 months at 20 pounds and how difficult it is.

To achieve such a result, of course, there will be several diets or one sport - for more effective combination of the two disciplines.Even the first 10 kg per month in most weight loss of people leave difficulties and what to talk about the other 10. If you maintain a solid diet, then there will be neither power nor nerves.If you handle exhaustion, then an appetite will come.So the best way is physical activity combined with a balanced diet.

The benefits and need for physical activity

To lose 5, 10 kg.Quick and effective at home and it will require physical activity.Strictly speaking, any balanced diet without one, if not a standalone declaration, 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 from weight loss without the help of physical activity in all its types:

1. Running.
2. Aerobics.
3. Fitness.
4. Pilates.
5. Stretching.
6. Calanetics.
7. Yoga.

8. Exercises called "bar".
9. Bodybuilding, etc.

It is enough at home to have just a rope, small dumbbells, a crossbar built into the door and some of the simple devices like Fitball.

Useful simple exercises for the task and health in general:

• Class.This helps to make legs and asses.
• Tilts.Excellent stomach stroke.
• Gemini.This will also allow you to make your feet.
• Push -ups.Universal exercise for many muscle groups and the main accent falls by hand.If the practice is not able to press the floor, then you can do this from the chair, chair or even from the wall.Everyone will handle the last exercise.

If you handle dumbbells to different muscle groups, then it is better to work with small weights by doing a larger number of repetitions -fat is burned more efficiently.

On this point, the basic is a positive attitude and belief in your own success.

If there is no special desire to run and the weight still does not allow, you can start with tourism, preferably at a tempo, a little higher than walking.

As for the jump rope, this simple inventory is completely mandatory, since it is possible to remove the fat from all parts of the body, including legs, arms, asses, face, etc.The main thing before you start participating 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 pounds can you lose weight

Many people who want to lose weight with their breath and impatience, as they say, enclose the vastness of the Internet in the hope of finding a miraculous diet or magic exercises that will allow you to reset 15, 20, 25, 30 and even 50 kg.per month.Or in extreme cases, a drop of 30 kg.For 3 or 4 months at home.

Remember that fat has been increasing for years or even decades due to improper (irregular) diet, hypodinamia and too long spent in the kitchen in the immediate vicinity of the "local" refrigerator.

But there is always a moment when you need to stop near the mirror after the shower and critically look at your body for unesthetic "accumulations" in different parts of the body.

It is quite realistic to lose 5 and even ten pounds, even 20, you can.But whether it will be right in connection with your own health is the question.

Recently, on television, all kinds of show showing the wonders of weight loss in the shortest possible time, very often they begin to show.But, as they say, miracles do not happen, and it is not only diligent, but also just a hell that includes both diet and huge, sometimes prohibition loads.

It is worth weighing and thinking when you are the last time in the gym and whether you can abandon your favorite muffins, thick sausages or beer, swallowed by huge quantities in every weekend.In order to achieve such fantastic results, he needs exceptional will - and in the show, people who have desperate and who have come to miss the hated pounds (even dozens of them!) Not everyone withstand such competitions and leave ash, not sleepy bread.

And if one has achieved the coveted goal, he or she will have another, no less heavy test, to maintain his "proper" weight, not to break away when 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 yourself what results should really expect and it is probably better to lose 10 kg.For 2, 3 or even 4 months, painless for your own psyche and safe for health than forcing events with health risk.

And dropping out, let's say 20 kg.After a year, one gets just a magnificent result, worthy of imitation, even envy.

Who and how weight loss

Different people weaken differently: someone is faster and someone is more slow.Depends on the following reasons:

1. Genetics.
2. Metabolism (metabolism).
3. Intensity and type of physical activity.
4. Correction of power.Not everyone has the diet in good faith, someone just falls apart.No need to abuse salt!
5. Compliance with drinking regimen.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 or her own weight) helps to remove excess water from the body and remove swelling.
6. Compliance with the sleep regime.You should sleep at least 7-8 hours.

The positive attitude and faith in itself and his own strength give a lot.

Without even doing exercise, one can lose weight, just use "right" products, of course, different: who is 6-7 kg and who is 8-13 for the same period, despite the equal conditions.

People with a lot of weight lose weight the first pounds quite quickly.

The person who weighed before he was occupied, such as 160 kg.He will lose his first 30 kg.Much faster than the one who had his own weight before the hours, say, 98 kg.And for the one who was much smoother, their extra pounds will throw it much more difficult.

Literacy records using hard diets

History knows - even the most - examples of weight loss for a huge number of pounds.Here they are:

• Manuel Urist (Mexico).He weighed not much, not less, but 587 kg, and was considered to be almost the largest man in the world.Not only could he not move, but even getting out of bed.For seven years of protein diet specially designed for him, he dropped 400 kg.
• Devid Smith (America).Its weight reached 285 kg.And the situation happened, without increase, critical.Thanks to the special exercises and a diet developed for him, he began to lose 7 kg.monthly.He managed to lose 180 kg in total.
• Rosali Bradford (America, Pennsylvania).This woman even managed to "visit" Guinness Holders because of a huge, 544 kg weight, and in the second they thank 415 kg.After six years.
• Carol Wright weighing 200 kg dropped 130 kilograms in 2 years thanks to a fitness and balanced diet.

History knows many similar examples, but it would be naive to believe that all these people easily get similar results - without nervous breakdowns, as well as some deviations from diets, this has not been done.

Hard Diets: Benefits or Damage

It is generally accepted that it is a difficult diet that is the most effective option for fast weight loss and is completely safe for health.Nevertheless, another thing happens: some of the inexperienced techniques can lead to the saddest consequences that lead not only to my health, but even weight gain.

A solid diet involves a certain method in which a daily diet does not exceed seven hundred (or even 500) calories.This leads to weight loss per day or even more.Cons:

1. As a result, there is a deficit of vital trace elements.
2. The worsening of hair, nails, skin should worsen.
3. Disruption of the water balance that slows down the water in the body.
4. The risk of gastrointestinal diseases (gastrointestinal tract) is high.
5. Kidney diseases, etc., may occur.

All this threatens as a result, in the best case the return of the previous weight, but most often the weight will grow one and a half times.In addition, one is forever disappointed with the benefits and efficiency of any diets, resulting in annoying and uncertain.

We should not forget that fat is far from the most important reason for excess weight.A significant negative role in this is played by water, clogged gut.

So that mono -diet does not cause disease and nervous disorders, it is better to seek a qualified and useful advice of a nutritionist.

Therefore, using a simple balanced diet, exercise, proper drinking and good rest, you can achieve significant results.And forced weight loss with the help of various monodiets, if approved by a doctor, he should not last more than a week, not two months, as some are trying to practice it.

General Monodites: kefir, water, buckwheat, apple and more.

And you also need to remember a golden rule: it is not enough to lose weight, it is important to repair it without losing your health!

Weight Loss of 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 it as there may be such problems.

First of all, you should pay attention to the problem "female" areas:

1. Ass.
2. Hips.
3. Waist.
4. Kraki.
5. Stomach.

This does not mean that you should not pay attention to the hands, face and other parts of the body.Everything should have a decent appearance of representatives of both sexes, but women are jealous of these areas because it is what shapes their silhouette and thus attracts men.

The ass, the hips, the back of the thigh, the leading muscles and the waist in the correct form (in addition to the jump rope) bring:

• Squats.
• I become a grip on straight legs with light dumbbells (or even one), Romanian and summers.

Do not be afraid of all these bars, believing that the female figure will become a male in a month - you have to work too hard by using a bar with heavy weights.

You should consult a doctor before starting such training.

Do not remove morning tracks, exercises and various energy consumption exercises.The contrast 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 must be done under the supervision of the coach for at least the first time.

Remove the hateful belly

This problem area is excited not only girls and women, but also many men.A large, sagging stomach is a low -high -risk phenomenon and harmful.What is the harm and danger:

1. The accumulation of internal fat.
2. Obesity.
3. Disruption of the function of the digestive organs.
4. Closed intestines.
5. Diseases of the liver, stomach, bladder.
6. Impaired metabolism.
7. The signal for the onset of endocrine and cardiovascular disease.

This is not the whole list of alleged diseases, so you should get rid of such a problem area first.

With a balanced diet, everything is already clear, but the exercises will be somewhat specific, although for their bigger part they are familiar with the physical education lessons at school.Since the abdominal muscles in everyday life are hardly wearing loads, you should set it forcibly.Exercise:

• Press Study.It is divided for studying the top and bottom of it."Treated" by body lifts and leg elevators, respectively.
• You need to practice delaying your abdomen in any case suitable for this.You should also straighten your shoulders.
• Do any exercise to twist the body, thus making the tilted muscles of the abdomen.

And a few more useful tips: thoroughly chew food, observe the proper digestion without allowing constipation, do not upset, drink plenty of water.

Conclusion

How many pounds to lose weight, which diet to choose and what physical activity to give each person's preference.All you have to do is remember that everything is good in moderation and all weight loss measures should start with a doctor's consultation.And another important rule: you cannot lose weight once for the rest of your life - maintaining excellent physical shape - it is a diligent and everyday work, combined with a balanced diet.