Weight loss is an important step towards gaining health, beauty.The current position in the world is developed in such a way that the percentage of thick people grow rapidly.According to the World Health Organization, about 30% of the world's population suffers from overweight.
This problem should be addressed.According to the data, excess weight is the main reason for the development of many diseases, including diabetes, pressure problems, cholesterol, cardiovascular system.On the Internet you can find a large number of different diets that attract titles.All of them promise a rapid weight loss, release from 5, 7, 10 extra pounds in a short period of time.But how effective are they?
Is it possible quick weight loss for a week by 10 kg?How to remove fat deposits in problems with problems?How to do all this without damaging health?What is necessary for this?We will analyze in more detail in this article.
How many kg can I lose weight per month without damaging health?
One of the main conditions for weight loss is the lack of calories.Everyday a person receives energy from food.Part of it goes to satisfy the body's natural needs, to secure his life.Everything that is not used is pushed into reserve, in reserve.The calorie rate per day for each person is individual.It takes into account age, height, weight, and the level of physical activity.
When an energy deficit in the body occurs due to normalization of food, the introduction of physical activity, reserve reserves, deposits in problems with problems are used to meet the needs.With properly organized nutrition, a layer of fat will burn, not muscle mass.
Another important factor is a change in food behavior.Often people "catch stress", get rid of negative emotions through their favorite dishes, cakes: they got angry, angry-they were provided with a chocolate, a hard work day-a abundant dinner without restrictions, any measures.
It is necessary to work in two directions.Many people only get one reason, not paying attention to the other.It is important to make your specific regime, which will become an integral part of life, will enter it for the better.Otherwise, food behavior disorder will reduce the results obtained to zero, lost pounds will return.Therefore, making only overweight or only emotionality, we will never achieve the desired result.An integrated approach is important.
It is easy to calculate as much as possible to lose weight.To burn one kilo of fat layer, it is necessary to set a shortage of 7000 kcal.To do this, it is enough to cut a daily diet by 15-20%.Extra calorie burn can be provided by physical activity, regular training.
To throw 2-3 pounds without damaging health within a month, it is necessary to reduce the calories and enter the training several times a week.This approach is considered optimal, does not cause stress in the body.For a detailed food plan, it is best to contact a specialist in proper nutrition.He will be able to make the diet more appropriate, ignite his favorite products, take into account individual characteristics, preferences, show how to lose weight properly.
Myths, deceit and lies should be ignored
So far, you can find a large amount of information about different diets on the Internet, power systems.There are special forums for people similar to it, where people recommend different "effective" methods for each other.As a result, a large number of myths arose.These include:
- The most common myth says food should be regular, partial, up to five times a day.If the fifth time drops at night, don't spend it.But this should not be a snack, but a proper balanced diet.
- Press simulators, other problems with problems help lose weight.Such simulators, as a rule, do all the work for one person.Calorie burning does not occur.As a result, there is no shortage.They can be used in a complex to improve skin condition.
- There are special dietary products that allow you to lose weight.In most cases, advertising such dishes is a marketing, deceitful action.
- Fat can be turned into muscle.Muscle and fat mass has a completely different chemical structure, they cannot move from one form to another.
- You can lose weight in the country, get rid of specific areas of problem.When you lose weight, a general loss in weight occurs, affecting all areas of the body.
To distribute myths, only a highly qualified physician will be able to indicate the right direction.It will be able to develop a safe complex that allows not only to reduce weight but also improve the state of health, hair, nails and skin.
Is it realistic to reset 5, 7 or 10 kg in a month?
Excess weight does not accumulate per day.As for the burning of one kilo of fat, you need a shortage of 7,000 calories, and vice versa, you need a surplus for a group.Therefore, do not say critically "I want to lose 10 kg per week", "I want to lose weight by 20 kg per month".It is better to reserve the patience and set a real goal.
It is quite possible to lose weight within a month by 5 kg.It is enough to reduce the calorie content of food by 15-20%.The menu should be balanced, meet the body's need for protein, fats, carbohydrates, as well as vitamins and minerals.
How to lose weight within a week by 7 kg?For nutrition restrictions, you need to add high intensity training.They should be 3-4 times a week, combine a cardio load and power.But not everyone can afford it.Long walks, jogging, home training with your weight, without additional accessories will come to the rescue.
Losing weight in one month with 10 kg is also possible.But it all depends on the initial volume of excess weight.It will be necessary to make a lot of effort, change food, add physical activity.It is also recommended to add cosmetic procedures, massage, wrapping.
How much do you have to lose 10 kg per month?
How to lose weight quickly by 10 kg?There are many different methods.Some of them are effective, allow you to throw hated pounds in the shortest possible time.Others are loyal, they promise a gradual weight loss.Approaches vary from one another according to the following criteria:
- In duration: a weekly diet, for one month, a few months;
- By strict restrictions.There are mono diets that allow the use of one or two products or full, balanced.The latter practically does not limit weight loss, based on calorie calculation;
- For input products: there are balanced diets, white or white or carbohydrate diets;
- A comprehensive technique that involves working with proper nutrition and correcting food behavior.
It is important to find your type of nutrition, which will be comfortable, not to bring discomfort.But it must be understood that a rapid weight loss can be unsafe to maintain certain individuals.It is necessary to lose weight only under the supervision of a specialist in weight loss, diagnosis and weight control.
It is quite possible to lose weight quickly in a short period of time.But what will be the consequences?That is why it is important to find a specialist who will oversee any phase of weight loss, monitor the state of health.
Menu for weight loss with 10 kg per month
Proper nutrition is the first step on the way to a healthy, beautiful body.The diet should be balanced, provide the body's needs in vitamins, minerals, nutrients.
The menu for a week depends on the daily calorie rate, the ratio of proteins, fats, carbohydrates.You can calculate the necessary values through an online calculator or independently of the following formulas:
Calculate the main metabolism - the number of calories required to maintain life:
- For men: 10 × weight (kg) + 6.25 × increase (cm) - age 5 × (d) + 5
- For women: 10 × weight (kg) + 6.25 × increase (cm) - age 5 × (g) - 161
Multiply this value by the activity factor:
- 1.2, - a sedentary lifestyle, training;
- 1.3-a lifestyle of low activity, training two to three times a week with medium intensity;
- 1.5 - moderate lifestyle, training up to five times a week, very active work;
- 1.7 - active lifestyle, daily training, active work;
- 1.9 - Intensive daily training, active physical work.
- The resulting value is the degree of calories needed to maintain the current weight.15-20%should be removed from it, you get the rate needed for weight loss.
- For a healthy weight loss, it is necessary to adhere to the accurate ratio of protein, complex carbohydrates and fibers.
Based on the values obtained, you can make a menu.Consider an example of a balanced diet for the day.
| breakfast |
|
|---|---|
| Lunch |
|
| DINNER |
|
| Snack |
|
| DINNER |
|
Such a menu provides the body with the necessary nutrients, vitamins, minerals, while the calorie content of such a diet is very small: 1034 kcal, protein - 82 g, fats - 21 g, 141
Parts and recommendations for possible food
You can urgently lose weight in a short period of time, adhering to the following basic rules.They are developed from qualified foods, based on many years of experience, serious medical practice.These include:
- An increase in the amount of protein in the diet.Studies have shown that protein food provides a prolonged feeling of satiety.As a result, the number of calories consumed per day is reduced.It is recommended to include chicken eggs, chicken, turkey, seafood, dairy products, cottage cheese in a daily diet.
- An increase in the number of vegetables, fruits.The fiber involved in them helps remove toxins, toxins, body cleansing.
- It is best to prioritize the cooked food without oil or with a minimal addition.
- It is necessary to strictly observe the rate of drinking water per day.
- It is necessary to lower the parts, but to increase the number of tricks a day: 3 main meals, lunch, afternoon snack, late dinner.
- It will be necessary to buy electronic scales to weigh each meal.
- It is recommended to make a menu for the day before, calculate the number of calories, proteins, fats, carbohydrates.
Compliance with these simple rules, increasing physical activity will allow a woman to lose 5, 10, 20 kg at home.
Useful equipment for weight loss
Get weight loss or not - put a specialist in weight loss.It is not recommended to prescribe them yourself, as the wrong choice of drugs, the dose can lead to health problems.
Energy supplements, undergoing the right choice, can significantly accelerate the weight loss process, make it easier.Such drugs have the following advantages:
- Activating metabolism, accelerating metabolism;
- Improvement of peristalsis - promotion of feces from the intestines;
- cleaning the body of toxins, toxins;
- Get rid of dehydration, normalization of water balance;
- supply the body with the necessary vitamins, minerals with nutrients;
- normalization of cholesterol, blood glucose;
- Stabilization of the hormonal background.
Experts recommend using additives with intense physical exercise, a rapid weight loss.The following types are especially popular: vitamins, fish oil, amino acids, protein powder.
Weight loss diet with 10 kg per month
There are a large number of diets online, promising a good result in a short time.In the reviews, you can find the assessments of satisfied women: "I managed to lift 5 kg per week", "I lost weight in a month, found the figure of a dream", "I lost 10 kg in a short time."Impressed by such thoughts, people are willing to deny themselves everything, adhere to the strict restrictions of the diet.But experts seek to be careful, use only methods, proven methods, and not refuse to observe a specialist.
You can quickly lose weight by 10 kg using certain diets.
There are three main types:
- Strict content, calorie of the diet on which is 800-1000 kcal.It is not recommended to adhere to it for a long time.Mosos diets, such as kefir, cucumber, buckwheat are usually used.
- Cleaning, contributing to the secretion of toxins, toxins.Such food implies a complete rejection of fatty, spicy, salty, smoked food.The diet includes a large number of vegetables, fruits, rich in fiber, cereals and cereals.
- Balanced.It will not give a quick result, it will not be possible to throw 10 kg a month, but the balanced diet will not damage the body, on the contrary, improve the work of all systems, internal organs and improve well.
Each of the diet for a month has its advantages, disadvantages.But in general, they are similar to each other:
| The benefits of a diet for a month | Disadvantages of a diet for a month |
|---|---|
|
|
When choosing a menu, you should focus on individual body characteristics.It is necessary to do tests regularly, identify existing nutrient deficits and replenish them.It should be noted that each diet only gives a temporary effect.You can lose weight and save weight using the right nutrition, the change in food behavior, habits.Only this approach is the only true.
Monitoring the progress of weight loss
You also need to track the results correctly.The numbers on the scales may not always be true.This is especially true for women whose weight fluctuates within the menstrual cycle.
Proper monitoring includes the following principles:
- It is necessary to weigh on the same day, at the same time.Ideally - in the morning, after visiting the toilet.
- It is better not to weigh every day, only in the first month, when weight loss occurs especially quickly.Weight can fluctuate due to excess fluid, any.Optimally or twice a week.
- Evaluate not only weight but also the amount of muscle mass, percentage of fat.To do this, you can use a smart watch, an online calculator.But it is better - to undergo a comprehensive examination at the weight loss clinic.
- Keep a monitoring diary, record each dimension.
- The easiest opportunity to follow progress is dressing.Ordinary things will become more, they will start to hang.
- Another option is to regularly take pictures, make collars from them.
Periodically, weight can "freeze" to a certain level.This is a completely normal phenomenon.To cross this limit, it is necessary to spend a fasting day or, conversely, to handle everything you want.The main thing is for the body to pass, get away from the usual image.
Get out of the diet
Discard 5 kg, 7 kg or 10 kg is possible, but the main thing is that the weight does not return to the end of the diet.The correct output is the key to storing the result.Must be gradual.The following rules may help:
- Gradually present products from the list of prohibited, in small parts;
- Gradually increase diet calorie content from 200-300 kcal per week;
- Make sure you participate in training training that does not overload the body;
- Make sure you drink the required water scale;
- Get vitamin complexes, mineral supplements.
The exit from the diet should be smooth, which lasts two to three weeks.Only then can the body fit, rebuild the new diet.
If there is a temporarily duty to fall 5.7, 10 kg, then after you have come out of the diet, you must prepare for the weight to return.But the ultimate goal is not only to reduce weight, but also to maintain it.And this is only possible by continuing the right food, observing the adjustments of food behavior.Such a technique is available in specialized clinics in weight loss.
What food habits will help to lose weight?
Questions on how to lose 5 pounds a week, how to lose 7 pounds a month worried a lot.But it is not necessary to exhaust yourself with diets, intense training.It is enough to change some food habits:
- Sleep at least 7 hours a day.Lack of sleep violates the production of hormone hunger (grrelin) and then the saturation signal in the brain comes late.According to studies, it was found that a chronically absent person uses more calories than required from 40 percent.
- One hour after work should be taken to rest.
- Learn emotions to call your names.Emotions must be lived, not chewed.
- Drink plenty of water.Pure water helps remove fat decay products, improves the intestines.
- Don't make a food cult.There is pleasure not only on a dish in the kitchen, but also everywhere around you, in the world around you - a visit to the theater, exhibitions, a favorite lesson that will help to work with the evening appetite.
- You need to love and respect yourself and your body.
- It is necessary to introduce a stimulation system, the gift for each 3 kg reduced, this will motivate to further reduce the weight.
- Sports may be some simple exercises performed daily.Sometimes walking for an hour is enough to look good and improve your well -being.
- Buy beautiful clothes for yourself.It is necessary to avoid the clothes that are created to hide the picture.This does not mean that you have to wear everything tight, no extremes are needed.But clothes have to like.
- Do not abuse alcohol.
- Food only delicious food of good quality.This is a myth that everything is useful - not tasty.There are many recipes for making delicious and healthy dishes.
- Divide the products by color.Red products are products that lead to overeating.It doesn't have to be at home, this is a festive food.Yellow products are light cakes, fruits and milk.These products can be set.And the main part should fall into green products - these are vegetables, low meat.
- There are 4-6 times during the day of day in small parts.
- Make home dessert food.A whole cake or cake is a colossal change.
- The essemblies should complete the reception.This will enjoy the taste, but eat less.
- Do not categorically deny yourself any product.The more "impossible" to repeat, the more you want, a restrictive appetite appears.You can eat a small piece, enough of what you really want.
- Water food thoroughly, "enjoy" each part, so saturation will feel so soon.
- Do not get food in front of the TV screen or computer monitor.Such food will not go for the future.
- Another good habit of losing weight will be the refusal of food waste (semi -finished products, fast foods, chips, crackers, nuts, etc.).
- Have sex regularly.It is known that sex is the best medicine for all problems.And weight loss is no exception.
It is recommended to adhere to these food rules even after the end of weight loss.This will save weight after release, improve the body, strengthen immunity.
Weight loss exercises
Exercises can help lose weight, but without proper nutrition they will not produce the right result.A wish is not enough, they will have to try, to make training part of life.There are general rules, containing which it will be possible to make the body more appropriate:
- You need to train at least three times a week.
- The training should be long.Studies have shown that aerobic training for more than 40 minutes is the best method to lose weight.
- Aerobic loads should be combined with energy.Trainingo training should be completed by stretching.
- During training, it is necessary to monitor the pulse, should not exceed the maximum allowable value.
- The training should be functional, oriented to all muscle groups.
- The loads should be gradually increased.
Physical activity is recommended to be supplemented with proper nutrition, observe the regimen.All nuances can be shown by a weight loss specialist, a personal fitness instructor.But it should be borne in mind that this method of losing weight is not suitable for everyone.In most cases, a comprehensive technique is required, combining the principles of rational nutrition and psychotherapy, offered at weight loss clinics.
Reviews to get rid of excess weight
Weight loss reviews confirm the fact that it is quite possible to reduce weight by 5-10 kg per month.But the main thing is to make it right, without damaging the body, well.Statistics according to reviews show that people who lose weight through specialists of the weight loss clinic achieve better results.The weight loss process is faster, while the body quality improves: muscle mass increases, the percentage of fat layer decreases.