Lose 10 pounds in a month — a goal that is not for everyone weight loss is achievable, and to do this there are a number of reasons: the original weight, sex and age, selected methods. In order to lose weight quickly, but do not harm health, it is necessary to eat properly and to connect the physical burden. Out of any sort of diets for quick weight loss, it is necessary gradually. And before the launch of its observance is necessary to get acquainted with possible consequences of massive weight loss.
Reachability objectives
Lose weight in a month 10 pounds, maybe, but not in all cases. Achieving the result depends on the following factors:
- age — the older the person, the harder it is to put each reset kilogram;
- gender — women lose weight considerably slower than men;
- medical condition — if you have any disease, then weight loss will occur more slowly and it is necessary to align it with the general practitioner;
- selected methods — the higher the daily calorie deficit, the faster loses weight, but along with this strict diet they give short-term result.
As practice shows, to get rid of 10 kg in a month can under the following conditions:
- overweight person is more than 30 kg;
- the age of weight loss — up to 30 years, and he is physically healthy;
- a person strictly adheres to the desired mode exclusive exclusive eating and exercise.
In the first week to lose the greatest number of kilograms — up to 5, because in the context of changing the diet works more fluid, and that an average of 2-4 units, The second week, the results will range from about 1.5 to 3 units
The recommendations of experts
Get rid of the extra pounds without harm to health, the experts recommend to give up the strict and hungry diets and give preference to the proper exclusive exclusive dining. Such an unequivocal position of doctors against extreme methods of weight loss due to the following reasons:
- too large a caloric deficit has a negative effect on performance and health status;
- losing weight this way does not provide permanent results, and the weight comes back in a short time, sometimes with extra excess weight;
- strict restrictions in 90% of cases lead to breakdowns and psychological disorders, such as their effect;
- weight loss happens by, fluid and lean muscle tissue in the first place, and only then goes the fat — it's a tax on the appearance and condition of the skin;
- even for a completely healthy person with a great degree of probability, that there is a lack of necessary for full activity of trace elements.
The main rules of weight loss
If you want to properly organize the reset of the weight in the household, it is necessary to observe the following principles:
| Usually | Explanation and recommendations |
| Drink water | Normal pure water in an amount of 8-10 glasses a day — a simple means to speed up the metabolism, because it promotes water balance, which means all kinds of exchanges: carbohydrates, proteins, lipids — in standard. If you drink water properly — before and after eating for 40 minutes, but not during the meal, — then it is possible to significantly reduce the feeling of hunger and amount of food intake |
| Eat often, a little and at the same time |
Fractional food and at the same time every day gives the following positive effects:
|
| Properly break down protein, fats, carbohydrates |
The main part of the carb food must be used in the first half of the day and in the second and in the evening should prevail protein with vegetables, sour fruits, dry pulp, dairy products. The distribution of protein, fat and carbohydrates for resetting the weight must be such:
While the vegetables and fruits with negative calories considered other conventional carbohydrates, their raw form is a must have for all receptions the food |
| Eat slowly | Thorough chewing of food — the initial phase of digestion. In addition, slow food allows you to feel the shades of the taste of simple food and enjoy it |
| Count calories | Calorie Deficit — a necessary condition of weight loss. To achieve it, you need to calculate your daily intake and reduce it to 20%. The daily dose should be planned in the context of this numbers. Count the calories you need after every 5-6 is equivalent to kilograms |
The power people of different age and sex
Weight loss with a balanced diet with regular physical activity for persons of different age and gender has the following characteristics:
| A category of people | Features |
| Teenagers | Adolescence is characterized by intensive growth and hormonal changes. Provide support your your body, baby must consume enough carbohydrates — about 40% of the daily diet. It is recommended to take vitamin complexes, prescribed by a doctor |
| Girls | In girls under 30 years metabolism fast enough and for weight loss is enough to stick to the general rules of weight loss |
| Women | After 30 years, the metabolic processes are slowing down. Suitable for rapid weight loss are considered the protein diet, but assuming no contraindications. It is important to consume a sufficient amount of healthy fats contained in fish, nuts, avocados, vegetable oils, prolong youth of the skin and maintain the beauty of hair |
| Guys | For young people it is metabolism relatively fast so they can eat slow carbs in the afternoon. Also they present a high need for daily consumption of quality protein. In diameter, must be about 130 grams of protein in a pure form |
| Men | The main obstacle to the reduction of body weight in men, 30-35 years — beer, because it helps to increase the estrogen levels, the formation of fatty tissue in the abdomen and chest. In this age it is important to follow a healthy lifestyle and all the basic rules of gentle weight loss |
Menu
Sample menu of proper nutrition for the day looks like this:
- Breakfast — oatmeal with raisins and all nuts.
- Snack — cottage cheese with berries.
- Lunch — boiled meat, roasted vegetables: eggplant, carrot, bell pepper apartments apartments.
- Nosh — green apple.
A review of the best effective diets
Most effective diets for quick resetting of the weight are based on the protein products, raw vegetables and fruits.
If you need to lose weight urgently, come to the aid of mono. Their advantages — a guaranteed result, quick and easy menu. The shortcomings of the systems of nutrition, on the basis of which 1 kind of product, are the inability to lose weight forever, and a high probability of the occurrence of beri-beri, helen disorder, associated with deficiency of necessary trace elements.
An effective detox program. To them belongs the vegetarian menu, and smoothies diet. Weight loss in this case occurs due to the cleaning of the intestines and other organs, which is very useful for all persons. Lose weight in this way, experts recommend in-season vegetables, fruits and berries.
Mono
This type of diet is not recommended to keep more than 7 days. Therefore, to lose weight about 10 kg per month, it is necessary to expand the offer of the classic version of the diet until then, until it will not remind you of proper nutrition. In the first place it is necessary to add vegetables, fruits, dairy products, lean meat, fish, eggs.
Buckwheat
This mono - gives lasting results thanks to the main food menu of the day — buckwheat kas, cooked in a special way.
Synod in the evening pour the clean water at room temperature in a ratio of 1 to 2 and leave for the night. In the morning the porridge is ready to eat. Add salt, all the spices and oil is strictly prohibited.
On the day allowed to eat up to 1 kg of such a slurry in the final form.
The original version of buckwheat diet indicates its compliance in the course of 2 weeks. In addition to cereals, it is necessary to drink up to 1.5 liters of yogurt 0%, there cucumbers, green apples and herbs.
With this diet, calculated on the month, in addition to buckwheat are allowed to eat green helena have a negative calorie vegetables and fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. Such a diet you lose 10 units
A sample of the options in the menu for each day:
- Breakfast — buckwheat porridge, grated carrots.
- Nosh — green apple.
- Lunch — buckwheat porridge, cabbage salad with herbs and vinegar apple cider.
- Snack — a glass of yogurt with 10 grams of fiber.
- Dinner — buckwheat porridge, boiled boiled egg, cucumber.
Potatoes
Potatoes diet refers to the high carbohydrate content and, as argued by its proponents, in 2 weeks not only allows you to lose up to 8 kg, but improve the body thanks to the action of useful components in the composition of the potato. In most diets this vegetable belongs to the list of banned products because of its high caloric content. But if you eat properly, then it is possible to lose weight.
For this diet is only suitable young seasonal potatoes — contains much less starch and more useful substances.
The advantages of the diet:
- nutritional value — potatoes, gives a feeling of satiety which prevents a decrease in strength and collapse from hunger;
- availability — the price for product of the year, is appropriate;
- the taste characteristics of the foods — potatoes in any form, tastier, steam vegetables and green for most people;
- simplicity — recommended on this diet of potato dishes are easy to prepare even a beginner.
To shortages of the diet include monotony, weight loss at the expense of the muscles, which affects the state of health and appearance.
Menu two-week diet for weight loss on potatoes contains only roasted young tubers without spices, oil and salt. Drink as much water as possible a simple.
For weight loss during the month will suit a more balanced menu potato diet. Example for the day:
- Breakfast — the goodness of yogurt and the chia seeds.
- Nosh — apple.
- Lunch — mashed potatoes without butter and spices.
- Snacks — a salad of leafy greens, cabbage and cucumbers.
- Dinner — baked potato — 150 g, cabbage cabbage — 150 gg
Beet
Beetroot is considered one of the most suitable products for bowel cleansing, liver, blood from toxic substances. With laxatives properties, this root allows you to get rid of excess fluid, to prevent swelling. Beet diet can be called a kind of detox diet.
While trying to lose weight this way, a person can eat beets in baked, cooked and raw, but also take the infusions from it.
In addition to the vegetables allowed to consume:
- cucumbers, zucchini, cabbage, stanislaus stanislaus celery, green apples, strawberries, citrus — unlimited;
- milk drinks 0% fat;
- sunflower seeds, nuts, dried fruit, oatmeal and buckwheat cereals — limited.
Sample menu each day beet diet looks like this:
- Breakfast — 60 grams of oatmeal on the water in the final form, 150 g roasted red beets, 10 g walnuts, 20 g of dried plums.
- Nosh — any citrus.
- Lunch — vegetable soup, salad of boiled beets and greens, filled with a small amount of olive oil.
- Food — kefir.
- Dinner — salad "Brush": grated green apple, cabbage, raw beetroot in equal proportions.
Vegetarian
This diet is ideal for summer and autumn, when there is plenty of fresh vegetables and fruits at affordable prices. In addition to them are allowed to eat:
- legumes;
- unprocessed cereals;
- dried fruits and nuts;
- vegetable oils cold pressed;
- in limited quantities — eggs and dairy products.
Menu for the week can do what is varied on the basis of the predicted variant, as indicated in the table:
| Day | Breakfast | Nosh | Lunch | Nosh | Dinner |
| The first entry is in the diet — drink | Smoothies and banana, peach, strawberries and chia seeds | Green tea with mint and lemon | Tomato juice with herbs | The goodness of cucumber, lemon, stanislaus stanislaus celery and parsley | Carrot-tomato juice |
| The second — to raw vegetables | Salad of tomatoes and green | Cucumbers | Salad from Bulgarian pepper, greens and cabbage | Grated carrots | Salad of cabbage and cucumber with olive oil |
| Third — the raw fruits | Banana puree with walnuts peanut | Kiwi | Apple sauce with raisins | All citrus | Fruit salad of apricots, peaches and nectarines |
| Fourth — mixed — on the raw vegetables and fruits | Fruit salad of peaches, bananas and strawberries | A Sorbet of citrus fruits | A salad of cucumbers, tomatoes, Bulgarian peppers and greens | Tomato juice | Salad "Broom" of raw beets, green apples and carrots |
| Fifth — on the vegetables and fruits, are allowed dishes, for the preparation of which is applied a thermal processing | Apples, stuffed with raisins and walnuts, baked in the oven | A handful of dried fruit | Soup of zucchini, onion, Bulgarian pepper, broccoli and green peas | Carrot-apple | Roasted vegetables: carrots, zucchini, eggplant |
| Sixth — on the vegetables and fruits, as they are allowed cereals, dairy products and eggs | Oatmeal on the water with dried apricots and plums, and any seeds | Fruit salad | Tomato-pumpkin soup | Yogurt with forest fruits | 2 hard-boiled eggs, salad from cabbage, cucumbers and greens |
| The seventh — unloading drinking day | The goodness from the berries and seeds of flax | Herbal decoction of chamomile and mint | The goodness of celery, cucumbers and dill with the addition of water | Citrus fresh | Tomato juice |
Hollywood
According to foreign media, many foreign film stars stay in shape thanks to the hollywood diet, which is considered one of many kinds of protein diets.
Principle — when a sudden restriction of carbohydrates and fats, and eating large amounts of protein-rich foods. Thanks to this menu, the weight loss occurs mainly through the burning of fatty tissue, and the muscular corset is maintained.
Allowed to this power supply system products:
- lean meats: poultry, rabbit, veal, beef, nutria;
- all kinds of river and sea fish, seafood;
- eggs;
- low-fat cottage cheese, kefir, yogurt;
- plant proteins: soy beans, legumes and products made from them;
- green vegetables;
- acidic fruits and berries;
- limited — nuts, seeds, vegetable oils, is not subjected to heat treatment.
According to the classical variant of the hollywood diet, is completely eliminated flour products, sugar, salt.
Despite the many recommendations of experts on nutrition, how to lose weight in this way, a person needs to give up breakfast.
This measure is justified imprisonment of some scientists about the biorhythms of a person. According to these data, the digestive system becomes ready to receive food until after the active activities when they are incurred, certain energy stocks. In other words — "food is necessary to get hold of than eat".
Menu hollywood diet for a week:
| Day | Nosh | Lunch | Nosh | Dinner |
| 1 | Boiled chicken eggs | Cooked turkey fillet, green | Citrus | Steamed seafood |
| 2 | Cucumbers | Soup with herbs and chicken meatballs | Kefir | Fish steam pork chop, cabbage salad |
| 3 | Green apple | Baked zucchini, stuffed with chicken minced meat and herbs | Cottage cheese with dry fiber | 2 hard-boiled eggs, a piece of degreased sheep's cheese |
| 4 | Kiwi | Stew of zucchini, green peas, Bulgarian peppers with chicken fillet | Grapefruit | Baked chicken breast, lettuce, a couple of lobes of a lemon |
| 5 | Green apple | Salad of chinese cabbage, cooked turkey fillet, quail eggs | Citrus fresh | Boiled beans, cucumber |
| 6 | Roasted red pepper apartments | Stew meat veal meat turkey | Kefir | Baked fish, a couple of lobes of a lemon |
| 7 | Any berries | Cottage cheese with cucumber and herbs | Green tea | Cheesecakes of cottage cheese, eggs, sweetener and starch |
After the expiry of the weekly deadline diet menu it is recommended to repeat, but not more than 4 times. For the minimum harm to the health, starting the third week of the diet it is necessary to expand the cereals and plant food.
"Five pieces"
The original power supply system proposed by the american nutritionist. Its main principles:
- The first food intake should be soon. Than later breakfast, the more calories are burned after you wake up. Start the day with a cup of coffee and a vitamin complex.
- Drink must be not only low-calorie drinks. It is necessary to completely eliminate the sweet.
- For lunch and dinner, you must eat a serving that is no more than 5 pieces, each of which is equal to one bite. Restrictions in the set of products not — it may be 5 pieces of cake, a hamburger, lean meat, vegetables. But it is very important that the menu was more than varied and every day discovering new products. The author strongly recommends to give preference to high-calorie food, so a person saturated, and felt hungry.
- Every day, eat vitamins and proteins. The first are necessary for the prevention of beri-beri and all of the disease, which can cause. Secondly — for preserving lean muscle mass.
- Allowed to do snacks. The size of the servings should be equal to one bite.
Follow a diet is possible from 7 to 30 days.
In this technique, many opponents, and the majority of experts is recognized as unhealthy and not safe for the body. However, it has the following advantages:
- efficiency — for every week you can lose up to 4 kg;
- diversity — there can be everything you want;
- reduce the stomach in size — due to small parts create parts of the output file, which prevents overeating in the future.
Exercise
Strength and cardio activities — an integral part of any process of weight loss. It is possible to perform both at home and in gyms.
Exercise give the following effect:
- it becomes easier to achieve a calorie deficit;
- manage to not only lose weight, but also to form a harmoniously developed proportional physique;
- it becomes easier to give up bad habits;
- it turns out to keep the enthusiasm, good mood and raise self-esteem.
In the gym
The benefits of exercise in the gym is that they provide the following features:
- ask for help on the creation of the program and study the correct technique to a specialist;
- to fully concentrate on training without being distracted by household chores;
- train differently thanks to simulators and other sports inventory.
Plié Squats
Of all the different varieties of sit-ups plies are considered to be the most efficient: pumped up buttocks, back and inner thighs. At 90% full of people these zones are problematic.
Technique:
- Widely arrange legs of the sloth and knees into the hillside.
- Sit at a level between the knees and the buttocks formed direct, parallel to the floor. Dear it should be still ahead of him.
- Stand up, keep your back straight, quickly, but without spurt.
Stanovaya taste
Exercise belongs to the essential, allows you to train the muscles of the back, the back of the thigh and buttocks.
Technique:
- Widely arrange legs of the sloth and knees into the hillside.
- Sit at a level between the knees and the buttocks formed direct, parallel to the floor. Dear need to stay in front.
- Stand up, keep your back straight, in an intense pace, but without spurt.
Lunges
This is one of the best exercises for creating beautiful legs and buttocks, a very energy-consuming and requires the consumption of large amount of calories.
Technique:
- Widely a step forward with a straight back.
- Sit back to touch the floor with his knee of the rear leg.
- Both knees should form a right angle, the load must come from the buttocks to the back legs.
- Stand up and repeat the exercise on the other leg.
Bench dumbbells helena dumbbells to your chest
This is a basic exercise that helps to develop the muscles of the chest, back and hands.
Technique:
- Lie on your back.
- Reduce your hands down. The elbows should be straight angle.
- Increase the weights gradually, without jerks, at the height of the hand.
Cardio
Cardio effective for weight loss, increase stamina and costs a larger amount of calories. Most modern halls are equipped with treadmills, orbitrek, treadmills, step-platform.
While any cardio is important:
- breathe properly — inhale through the nose, exhale through the mouth;
- monitor the pulse — adipose tissue burns if it is not less than 120 beats per minute;
- to perform the exercise 8-10 minutes before training to warm up and the maximum amount of time — after strength exercises for weight loss.
In addition to the above exercises there are a plethora of other, aimed at working all the muscles of your body. It is necessary to define the "laggards" muscles by analyzing your body type and to focus on the techniques aimed at their development.
Morning complex "for the lazy"
You can perform the simplest to the complex in domestic conditions. It is suitable for those who do not like strength training or not, can resort to them in the validity of health status.
Exercises that strengthen different parts of your body and have a stimulating effect as a charge. Perform it is possible to even lying down in bed.
"Vacuum"
Technique:
- Deeply breathe and vigorously exhale widely open mouth.
- Make the most deep breath, hold your breath, up to a maximum draw belly and stretch the muscles of the press. Remain in this position for 8 seconds.
- Breathe out slowly and relax the muscles.
The vacuum is carried out strictly on an empty stomach.
Gluteal "the bridge"
Technique:
- Lying on your back, bend your knees.
- Lift the buttocks a maximum of up, leaning on shoulders and heels.
- Move in the top position for a few seconds.
- Compress the buttocks.
Mahi feet
Technique:
- Lie down on your side, lean on the knee of the bottom leg bend in the knee.
- Strain your upper leg and lift it up slowly, to simulate a load on the muscles of the thighs.
- Repeat the exercise for each leg 20-30 times, perform 3-4 approach.
Twisting
Technique:
- Connect the palm to the back side of the head, dilute elbows to the hillside.
- Straining the muscles of the press, lifting the upper part of the cabinet at 45 degrees.
The output and the possible consequences of rapid weight loss
Quick weight loss can have a number of negative consequences:
- saggy skin, if weight loss for her looks, helena his age higher than 40 years;
- the "breakdown" products, which were banned 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 menu normally;
- aggravation of existing diseases in compliance with strict choices of diets.
Output
To permanently maintain the achieved results, experts recommend in order to correctly go out from any diet:
- it is necessary to continue to eat fractional and balanced, but gradually increase your calories (200 calories per week);
- when monoriting expand the menu it is necessary first of healthy products, and the harmful foods are not recommended to come back completely;
- when increasing the used amount of salt should increase and the amount of water;
If you really want to eat harmful foods: sweets, flour, fast food, something like the tricks of food allowed 1 time per 7-10 days. In these days is recommended to train intensively.