I can lose weight for a month by 10 kg, how to do it?

20 June 2020

You will lose 10 lbs per month is a goal, to lose the weight is not achievable for everyone, and there are several reasons for this: the original weight, age, and gender, selected methods. To lose weight fast, but it is not harmful to health, you must eat properly and connect the physical stress. Leave any diet for quick weight loss should be gradual. And before the beginning of its enforcement, it is necessary to deal with the possible impact on weight loss.

Reachability of the set objectives

10 kg lose weight in a month is possible, but not in all cases. The achievement of the result depends on the following factors:

Age — the older the person is, the more difficult it is for him every kilogram relieved;
Gender — women lose weight much slower than men;
State of health — if there are any diseases that the weight loss will be slower and it needs to match with the treating doctor;
the selected methods — the higher the daily calorie deficit, the faster weight is lost, but at the same time, strict diets provide short term results.

As practice shows, to get rid of 10 kg in a month can be under the following conditions:

overweight Person is more than 30 kg;
Age of slimming up to 30 years, and he is physically healthy;
the person adheres strictly to the necessary diet and exercise.

In the first week, the largest number of pounds lost — to-5, because in connection with the change of diet, excess fluid, and it is on average 2-4 kg in the second week the results will be about 1.5 to 3 kg.

Recommendations of experts

In order to lose the pounds without harm to the health experts recommend very strict diets and hungry and would rather have the proper diet to give up. Such a unique Position of doctors against the most extreme ways to weight because of the following reasons:

too large a calorie deficit has a negative effect on the work ability and health;
losing weight in this way will not give permanent results, and the weight returns in a short period of time, sometimes with additional kilograms;
restrictive in 90% of cases, as they lead to disorders and mental disorders, the investigation;
Weight loss occurs due to fluid and muscle tissue in the first place, and only then fat out — it affects the appearance and condition of the skin;
even in completely healthy people with a high probability of a detectable detectable deficiency of essential trace elements for a fulfilling life.

The most important rules of weight loss

To properly organize a weight loss home, you need to to the following principles:

The Rule	Declaration of transfer and recommendations
Drink water	The usual pure water in an amount of 8-10 glasses per day is important for the acceleration of metabolic processes, because it supports the water budget, and thus, all types of exchanges: carbohydrate -, Protein -, Lipid—, in the Norm. If properly drink water — before and after eating for 40 minutes, but not during the meals, — you can significantly reduce the feeling of hunger and the amount of food intake reduce
Often, there is little and at the same time	Smaller meals at the same time every day you will have the following positive effects: the metabolism begins to run fast, because the body feels not deficiency; the lack of "hungry" intervals; the digestion is always better to prevents constipation
Right proteins, fats, carbohydrates, distribute	The majority of carbohydrate foods should be drunk in the first half of the day, on the second, and in the evening to prevail in proteins with acidic fruits, dry fiber, dairy products. The distribution of proteins, fats and carbohydrates for weight loss should be so: Protein — 60%; slow carbs — 20%; Fat — 20%. This fruit Can and with the negative calories are contingent carbohydrates, you in the raw state, need to eat at all of the receptions food
Eat slowly	Thorough chewing of the food, which is the first Phase of digestion. Besides, slowly you can eat a taste of simple meals and enjoy it
Counting calories	Calorie deficit losing weight is a prerequisite. To reach it, you need to calculate your daily rate, and reduce it to 20%. The daily diet must be planned in the redistribution of these numbers. Recalculation of calories must after every 5-6 dropped Kilos

The specifics of the diet of people of different ages and sex

With a well balanced diet with regular physical activity in people of different age and sex, the following are the characteristics of the decline:

Category People	Features
Young people	Adolescence is characterized by intensive growth and hormonal changes. To -- -- support of the organism, the child must have sufficient carbohydrates are consumed — about 40% of the daily ration. It is recommended to take vitamin complex on doctor's prescription
Girls	In the case of girls up to 30 years old metabolism enough to lose weight to keep fast enough and the weight reduction of a common set of rules to
Women	After 30 years, the metabolism slows down. Suitable for the quick weight loss diet as Protein, but provided that there are no contraindications. Important enough healthy fats in fish, nuts, Avocado, vegetable oils, to prolong the youthfulness of the skin and preserve the beauty of the hair
Guys	In younger people the metabolism pretty quickly, so you can eat slow carbs in the second half of the day. Also, they have a high requirement in the daily consumption of high quality protein. On average, about 130 G to proteins in pure Form
Men	The main obstacle for weight loss in men, 30-35 years old — beer, because it increases the level of estrogen, the formation of fat tissue in the area of the abdomen and the chest. In this age, it is important to have a healthy life-style to comply with, and all of the important rules of weight reduction

An overview of the best effective diets

The most effective diet for rapid weight loss based on a Protein-products, and raw fruits.

If you need to lose weight urgently, the help monodiets come. Your advantages of the use of the use — guaranteed quick results and simple menus. The disadvantages of the supply systems, in which 1 type of product, the inability to lose weight forever, and the high probability of the occurrence of vitamin deficiency or disorders, the nutrients with chard in essential micronutrients.

Effective Detox Program. To do this, vegetarian, and Smoothies diet include. Slimming in this case, is effected by the cleaning of the intestine and other organs, which is very useful for every people. To lose weight, so experts recommend, in season, fruits, and berries.

Monodiets

This type of diet is not recommended for longer than 7 days stay. To lose, weight 10 kg in a month, there is a need for enhanced menu-the classic version of the diet, as long as it was not the right diet remember. First and foremost, you need to add a Can, fruit, milk products, lean meat, fish, eggs.

Buckwheat

These Mono-diet gives lasting results due to a main dish, daily menu — buckwheat-porridge, cooked in a special way.

Grits from the night with pure water to pour at room temperature in a ratio of 1 to 2 and then stays the night. In the morning the porridge is ready for eating. Add salt, all the spices and Butter, is strictly prohibited.

Per day allowed to eat up to 1 kg of cereal from the shelf.

The original Version of buckwheat diet puts your compliance with within 2 weeks. In addition to porridge, you have to drink up to 1.5 liters of yogurt 0%, there are cucumbers, green apples and herbs.

With this diet, calculated on a month, except buckwheat allowed to eat eibenweg or with negative calories are fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. Such a diet, you can lose 10 kg.

Exemplary menus for each day:

Breakfast — buckwheat porridge, shredded carrots.
Snack — green Apple.
Lunch — buckwheat porridge, cabbage salad with herbs and Apple cider vinegar.
Snack — Cup of yogurt with 10 G of fiber.
Dinner — buckwheat porridge, cooked, hard-boiled egg, cucumber.

Potato

Potato diet is one high in carbohydrate and, as its proponents claim, 2 weeks you can not only lose up to 8 kg, but also a healthier body by the action of the useful components in the composition of the potato. In most of the a diets, this Can belongs in the list of banned products due to their high calorie content. But if you do it properly, then you can lose weight.

For the considered diet exclusively of young seasonal is potatoes — it contains much less starch and more nutrients.

Advantages of the use of the use of the diet:

Nutritional value — potatoes gives a feeling of satiety, which will prevent fatigue and failures due to hunger;
Availability of adequate price for the product;
the taste properties of the food — potatoes in every Form of tasty vapor and herbal for the most part, a a people;
Simplicity — this diet recommended dishes from potatoes easy to prepare, even for a beginner.

The disadvantages of the diet monotony, the loss of weight by the muscles, that affects the health and appearance.

Menu two-week diet, lose weight on potatoes, only the young tubers contains baked without spices, oils and salts. As much as possible, drink just water.

Lose weight in a month more fit, well-balanced menu of potato food. Example for a day:

Breakfast — Smoothie with yogurt and Chia seeds.
Snack — Apple.
Lunch — mashed potatoes without Butter and spices.
Snack — salad greens, cabbage, and cucumbers.
Dinner — scalloped potatoes — 150 G Sauerkraut — 150 G

Bed

Beetroot is considered to be one of the most suitable products for the cleaning of the intestine, the liver, the blood of toxic substances. With laxative properties, the root vegetables get rid of can prevent excess fluid, swelling. Sugar beet diet can be called a kind of Detox diet.

Trying to lose weight in this way, the person can beet it in a baked, mostly cooked and raw, as well as decoctions of her.

In addition to Can allowed to eat:

Cucumbers, zucchini, cabbage, celery, green apples, berries, citrus — unlimited;
Milk Drinks 0% Fat Content;
Sunflower seeds, nuts, dried fruit, oatmeal and buckwheat-groats — limited.

Example menu of each day of use of beet diet looks like this:

Breakfast — 60 grams of oatmeal on the water, in edited Form, roasted beets 150 G, 10 G walnuts, 20 G of prunes.
Snack — any citrus fruit.
Lunch — vegetable soup, salad of boiled beets and herbs, seasoned with a little contained contained olive oil.
Snack — Yogurt.
Dinner — salad "brush": grated green Apple, cabbage and raw beetroot in equal proportions.

Vegetarian

This diet is ideal for summer and autumn, when a lot of fresh fruit and Can, affordable. Except you are allowed to eat:

Legumes;
non-grain, worked;
Dried fruits and nuts;
cold-pressed oils;
in limited amounts of eggs and dairy products.

Menu for a week you can make a maximum of versatile, based on the embodiment variant, in the present table:

Day	Breakfast	Between meal	Lunch	Between meal	Dinner
First input in the diet — drink	Smoothie, banana, peach, berries, and Chia seeds	Green tea with mint and lemon	Tomato juice with herbs	Smoothie made of cucumber, lemon, celery and parsley	Carrot and tomato juice
The second — Can on raw	Salad of tomatoes and herbs	Cucumber	Salad of peppers, herbs and cabbage	Grated Carrots	Salad of cabbage and cucumbers contained contained olive oil
The third — Can on raw	Bananas-mashed potato with walnut	Kiwis	Applesauce with raisins	All Citrus Fruits	Fruit salad of apricots, peaches and nectarines
Fourth — mixed — raw and fruits	Fruit salad of peach, banana and berries	Sorbet of citrus fruits	Salad from cucumbers, tomatoes, peppers and herbs	Tomato juice	Salad "Babs" from raw beet, green Apple, and carrots
The cold — tables, and fruit, foods allowed for the preparation, the heat treatment is	Apples, filled with raisins and walnuts, baked in the oven	A Handful Of Dried Fruit	Supperior reliability of zucchini, onions, peppers, Broccoli and peas	Carrots-Applesauce	Fried Can: carrots, zucchini, eggplant
Sixth — on the fruit and also cereals, dairy products and eggs are allowed	Porridge on the water with dried apricots and all the sunflower seeds	Fruit salad	Tomato-Pumpkin-Supperior Reliability	Kefir with berries	2 hard-boiled eggs, cabbage salad, cucumbers, and herbs
Seventh — Drinking-Fasting-Day	Smoothie with berries and Flaxseed	Herbal decoction of chamomile and mint	Smoothie made of celery, cucumber, and Dill with the addition of water	Citrus Fresh	Tomato juice

Hollywood

According to the media, many foreign film stars support, in the Form of thanks to the Hollywood diet, the as one of the many varieties of Protein rations.

Its essence, go back in the sharp restriction of carbohydrates and fats and the consumption of large amounts of foods rich in proteins. Thanks to this weight loss menu occur predominantly stored by the burning of the fat tissue and muscles.

The System Power products:

lean meats: poultry, rabbit, veal, beef, Nutria;
all kinds of river and sea fish, seafood;
Eggs;
low-fat cottage cheese, Kefir, yogurt;
vegetable proteins: soya, legumes and products made from them;
green Can;
acidic fruits and berries;
limited nuts, sunflower seeds, vegetable oils, non-heat treatment.

According to the classical variant of the Hollywood diet, are generally excluded flour products, sugar, salt.

To lose, in contrast to many of the recommendations of nutritionists, weight. in this way, the person has to go without Breakfast.

Such a measure is justified by the results of some scientists about the biorhythms of the people. According to these data, the digestive system is ready to be spent for food intake only after the active work, if certain reserves of energy. In other words — "to get food before you eat".

Menu Hollywood diet for a week:

Day	Between meal	Lunch	Between meal	Dinner
1	Boiled Egg	Cooked Turkey fillet, green	Citrus	Braised Seafood
2	Cucumber	Supperior reliability with the Can and chicken meatballs	Kefir	Contargo, a Schnitzel, herb salad
3	Green Apple	Baked zucchini filled with minced chicken and herbs	Cottage cheese with fiber dry	2 hard-boiled eggs, a piece of low-fat feta cheese
4	Kiwis	Stew of zucchini, peas, bell pepper with chicken	Grapefruit	Baked chicken breast, salad, couple of slices of lemon
5	Green Apple	The salad from the Peking cabbage, cooked Turkey fillet, quail eggs	Citrus Fresh	Boiled Beans, Cucumber
6	Baked Peppers	Stewed with meat, veal, Turkey	Kefir	Baked fish, a few slices of lemon
7	All The Berries	Cottage cheese with cucumber and herbs	Green Tea	Cheese cakes from cottage cheese, eggs, sweetener and starch

After the expiry of the deadline of one week diet menu, we recommend that repeat, but not more than 4 times. For mini damage to health to paint, starting with the third week of the diet expanded grain and vegetable food.

"Five Parts"

Original-Power-System developed by the American nutritionist. Its main principles:

The first meal should not the early. The later the Breakfast, the more calories are burned after waking up. Start the day with a Cup of coffee and a Vitamin complex.
Need to drink only low-calorie drinks. It should be totally sweet to exclude.
To Gösta lunch and eat dinner, have a serving of about 5 pieces, each of which is equal to a bite. Limitations in the quantity of products — there are 5 pieces of cake, burgers, lean meat, Can. But it is very important, the menu was very varied and every day new products were. The author strongly recommends, preferably exactly calorie-rich food to the people saturated and no Hunger felt.
Necessarily every day to eat vitamins and proteins. The first are necessary to prevent Beriberi, and all the diseases it can trigger. The second — for the preservation of muscle mass.
Allowed snacking to do. Serving sizes must equal a bite.

A diet can be from 7 to 30 days.

In this technique, many opponents, and most of the experts, it is considered unhealthy and is not safe for the body. However, it has the following advantages of the use of:

the power — for any week you can lose up to 4 kg;
Diversity — it can be anything you want;
Reduce the stomach in size — thanks to the small portions, which prevents overeating in the future.

Physical Activity

Power and cardio activity is an integral part of any process of weight loss. You can have them both at home and in fitness studios

Physical activity give the following effects:

it is easier to use the chard in calories;
can not only lose weight, but also a harmoniously developed is proportional to the figure;
easier to give up bad habits;
it is the enthusiasm, the good mood and the feeling of self-worth turns out to increase.

In the gym

Advantages of the use of the fitness room lie in the fact that they offer the following options:

Assistance in the compilation of the programme and working out the proper technique to a specialist;
fully focus on your workout, without the distraction of housework;
you have to train to be varied by the owner and other sport inventory.

Plie Squats

Among all the varieties of plie squats rear and inner thighs are considered to be particularly effective: pumped buttocks. In 90% of overweight people in this problematic Zone.

The technique of execution:

Far dotting feet heated front seats, and the king's meadow in the pages.
Implement on such a level, between the knees and the buttocks formed straight, parallel to the ground. Weight keep should be found.
Get up, keep the back straight, quickly, but without jerk.

Deadlift

The exercise refers to the base, it is the exercise of the back muscles, thighs and buttocks possible.

The technique of execution:

Far dotting feet heated front seats, and the king's meadow in the pages.
Implement on such a level, between the knees and the buttocks formed straight, parallel to the ground. Weighting should keep the heated seats in the front.
Get up, keep the back straight, in an intense pace, but without a jerk.

Lunges

It is one of the best exercises for training the legs and buttocks, is very energy-Intensive flow-through and requires a large amount of calories.

The technique of execution:

Wide step forward with your back straight.
Crouch in front of the contact of the soil with the king's meadow of the rear leg.
Both king's meadow should be right-angled corners, the load must be on the back of the legs, buttocks.
Stand up and repeat the exercise on the other leg.

Bench press or dumbbells to the chest

This is a basic exercise that helps the muscles of the chest, back and arms.

The technique of execution:

Lie on your back.
Lower the hands down. In the elbow right angle should be.
You lift up the weights gradually, without jumps, to a height of word messages.

Endurance training

Endurance training is effective for burning fat, improving endurance, and the cost of a larger number of calories. Most modern halls with treadmills, orbitrek, exercise bike, step platforms.

With any Form of stamina training is important:

breathe properly — breathe through the nose, exhale through the mouth;
control of pulse — to-fat tissue will be burned, if he is not less than 120 beats per Minute;
they lead to heat the exercise to 8-10 minutes before the workout and the maximum number of time after strength training to burn fat.

In addition to these exercises, there are many others to the development of all the muscles of the body. You need to determine the "stragglers" of the muscle, and analyses your body shape, and the emphasis is on the techniques to your development.

Tomorrow complex "for the lazy"

You can the easiest system at home. It is suitable for those who do not is not reach, such as strength training or can to him in the power of the health condition.

The exercises strengthen the various parts of the body and have to charge an invigorating effect similar to that. Can perform, and one even lying in bed.

"Vacuum"

The technique of execution:

Take a deep breath, and intense open-mouth exhale far.
A maximum of deep, hold the breath, the maximum pull your tummy in and tighten your abdominal muscles. Stay in this Position for 8 seconds.
Slowly exhale and relax the muscles.

Vacuum is done only on an empty stomach.

Gluteal Bridge

The technique of execution:

Lying on his back, the king's meadow bend.
Lift the buttocks as high as possible, leaning on the shoulders and the heels.
At the highest point for a few seconds.
Lower the buttocks.

Mahi Feet

The technique of execution:

On your side lie down, on the elbow, lower leg bent at the king's meadow.
Straighten the top leg, and lift feeling him up in silence, the strain on the muscles of the thigh.
Repeat the exercise on each leg 20-30 times, 3-4 passes to make.

Twist

The technique of execution:

Connect the hands to the back of the head, the elbow to breed in Hand.
You strain your abdominal muscles, lift the upper housing part 45 degrees.

The output and the possible effects of rapid weight loss

Quickly a number of negative consequences may decrease:

blotchy skin when losing weight you will not have listened to or older than 40 years;
"Operational problems" on products that were forbidden during the weight-loss and its negative impact on the digestive system;
Return of the lost weight after the restoration of water-salt balance and the return to the usual menu;
Exacerbation of existing diseases, are subject to strict dieting options.

Output

In order to obtain the results permanently, experts recommend properly, come from all diets:

You need to continue to be fractional with the principles and balanced, but gradually increase the calories (200 calories per week);
to expand monoriting menu, you should first of all healthy products, and not recommended for the harmful foods again;
due to the increase of the consumed amount of salt should be increased and the volume of water;

To Food if you really want to eat harmful food: sweets, flour, almost, then such meals allowed 1 times in 7-10 days. These days, it is recommended intense exercise.