You can lose weight in a month 10 kg how to do?

20 June 2020

Lose 10 kg in a month — a goal that is not all weight loss is achievable, and for this there are a number of reasons: the weight, sex and age, selected methods. To lose weight quickly, but do no harm to the health, it is necessary to eat correctly, and connect the physical load. Exit any diet rapid weight loss must be gradual. And before starting its observance is necessary to familiarize yourself with the possible consequences of a loss of weight.

Reachability objective

Lose weight in a month 10 kg maybe, but not in all cases. The achievement of this result depends on the following factors:

age — the age of the person, the more difficult, since each relieved by a pound;
sex — women lose weight much slower than men;
state of health — if there is some kind of disease, the weight loss will be slower and its need for agreement with the doctor;
selected methods — above a lack of calories, the faster you lose weight, but a strict diet give results in the short term.

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

the excess weight of a person is over 30 kg;
the age weight loss — up to 30 years, and physically healthy;
the man regards the mode of supply and training.

In the first week you lose the most kilos to 5, because due to the change of diet out the excess fluid, and this is an average of 2-4 kg. By the second week the results will be about 1.5 to 3 kg.

The advice of the experts

To lose the extra pounds without harm to health, experts advise to abandon the strict diets and starvation, and to give preference to a correct diet. This clear the position of doctors against extreme methods of loss of weight is due to the following causes:

too large a caloric deficit negatively on the integrity and state of health;
slimming in this way does not give consistent results, and the weight comes back in a short time, sometimes with additional pounds;
severe restrictions in 90% of cases cause failure and psychological disorders, as their investigation;
weight loss occurs because of fluids and muscle tissue, in the first place, and then went to the fat is an effect on the appearance and condition of the skin;
also not completely healthy, a person with a high degree of probability there is a deficit necessary for a life full of trace elements.

The main rules of weight loss

To properly organize the reset of the weight at home, you must adhere to the following principles:

Rule	Explanation and tips
Drink water	Normal clean water in the quantity 8-10 glasses a day — a simple tool for the acceleration of the metabolic processes, because it maintains the body's water balance, and therefore all types of exchanges: carbohydrates, proteins, lipids in the norm. If you drink water properly — before and after meals for 40 minutes, but not during meals, you can significantly reduce the sense of hunger and the amount of food intake
There are often little, and at the same time	Fish hydrolysate, and at the same time, every day gives you the following effects learned a lot from this the metabolism begins to work quickly, as the body is lack of nutrients; we are not "hungry" periods of time; is the process of digestion, which prevents constipation
To correctly allocate the proteins, fats, carbohydrates	The main part of carbohydrate food must be consumed in the early afternoon, while the second and the evening should prevail proteins with vegetables, sour fruit, dry, fiber, and dairy products. The distribution of proteins, fats and carbohydrates to restore the weight should be so: protein — 60%; carbohydrates lenses — 20%; fats — 20%. When the vegetables and fruits, with a calorie intake negative considered provisional of carbohydrates in their shape silvia need to eat with all the techniques of food
Eat slowly	Careful search of food initial digestion step. In addition, slow food allows you to feel the nuances of taste, simple food, and enjoy them
Counting calories	Caloric Deficit is the indispensable condition for the weight loss. To achieve this, it is necessary to calculate the daily fee and a 20% reduction. The daily ration is necessary to plan within this amount. Counting calories is necessary after every 5-6 pounds of waste

Features of a food of people of any age and gender

Lose weight with a balanced diet with regular physical activity in people of different ages and sex has the following characteristics:

Category of people	Features
Adolescents	Adolescence is characterized by intense growth and hormonal changes. To provide support for the body, a child needs to eat enough carbs — about 40% of the daily ration. It is recommended to take vitamin complexes on doctor's prescription
Girls	Girls up to 30 years the metabolism fast enough and to reduce the loss of weight is enough to follow the following general rules weight loss
Women	After 30 years of age the metabolic processes slow down. Suitable for rapid weight loss are considered protein diet, but on condition that there are no contraindications. It is important to consume a sufficient amount of healthy fats, found in fish, nuts, avocados, vegetable oils, to prolong the youthfulness of the skin and maintain the beauty of the hair
Guys	In young people the metabolism fast enough, then it can be consumed carbohydrates slow afternoon. Also there is a high need for daily use of quality proteins. On average, about 130 g of protein in its purest form
Men	The main obstacle to weight loss in men, 30-35 years — beer, because it helps to increase the level of estrogen, the formation of adipose tissue in the area of the belly and of the breast. At this age it is important to follow a healthy lifestyle and all the basic rules, the rest for weight loss

Browse the best effective diets

The most effective diet for rapid relief of weight-based products proteins, raw vegetables and fruits.

When you need to lose weight urgently, come to the aid of mono. Their advantages — the guarantee of a fast result and easy from the menu. The disadvantages of systems of power, according to which 1 type of product, are the inability to lose weight forever, and the high probability of the occurrence of beri-beri or disorders related to deficiency of essential trace elements.

Effective detoxification programmes. He relates a vegetarian, and smoothies diet. Slimming in this case takes place through the cleaning of the intestine and other organs, which is very useful for any person. Lose weight in this way, experts recommend that in-season vegetables, fruits, and berries.

Mono

This type of diet is not recommended to attach more than 7 days. Therefore, to lose weight 10 kg in a month, you need to expand the menu, the classic version diet until it will not be remembered a proper diet. In the first place, it is necessary to add vegetables, fruit, dairy products, lean meats, fish, eggs.

Buckwheat

The monodieta the results are persistent with the main dish of the daily menu of — buckwheat porridge, cooked in a particular way.

Rump with the evening pour clean water at ambient temperature in a ratio of 1: 2 and leave for a night. Morning the polenta is ready for use. Add the salt, all the spices and the oil, is strictly prohibited.

The day is allowed to consume up to 1 kg of grain in finished form.

The original version of buckwheat diet suggests her compliance, within 2 weeks. In addition to cereals, you have to drink 1.5 liters of yogurt 0%, there are cucumbers, green apples, and green.

With this diet, calculated for a month, with the exception of buckwheat are allowed for consumption of green or with negative calories vegetables and fruit, berries, seeds, nuts, yogurt, vegetables and kinds of meat, fish and seafood. This diet allows you to lose 10 kg.

An exemplary option menu for each day:

Breakfast — porridge, buckwheat, carrot, grated.
Snack — green apple.
Lunch — buckwheat soup, cabbage salad with aromatic herbs and apple cider vinegar.
Snack — a cup of yogurt with 10 g of fiber.
Dinner — soup with buckwheat, boiled, boiled egg, cucumber.

Potatoes

Diet of potatoes refers to carbohydrate-rich and, as stated by its supporters, for 2 weeks it not only allows you to lose up to 8 kg, but and improve the body thanks to the action of the useful components of potatoes. In the majority of diets, this vegetable include it in the list of prohibited products because of its high calorie content. But if used correctly, it is possible to lose weight.

To the question of diet only suitable for young seasonal potatoes — contains much less starch and more nutrients.

The advantages of a diet:

nutritional value — potatoes gives a sense of satiety, which prevents the decline of the forces and the interruptions because of hunger;
accessibility — the product price moderate;
flavor characteristics of potato dishes in any form, more flavorful vegetables to steam and green for most people;
easy — in the foreground in this diet potato dishes easy to prepare even for a beginner.

The disadvantages of a diet is the monotony, the loss of weight because of the muscles, that affect the state of health and appearance.

Menu two weeks slimming diet of potatoes only includes the oven, the young tubers without spices, oil and salt. Make sure to drink the simplest water.

For weight loss within one month in the form of more balanced menu of potatoes diet. An example for the day:

Breakfast — smoothie with yogurt and chia seeds.
Snack — apple.
Lunch — mashed potatoes without the oil and spices.
Snack — vegetable salad, cabbage, and cucumbers.
Dinner — baked potatoes — 150 g sauerkraut — 150 g.

Beet

The beet is considered to be one of the most suitable products for the cleaning of the intestine, the liver, the blood from toxic substances. Laxative properties of this root helps to eliminate the excess fluids, avoid swelling. Beet diet can be defined as a sort of detox diet.

Trying to lose weight this way, a person can eat the beets in the oven, boiled and raw, and also take decoctions of her.

Also the vegetables can be consumed:

cucumbers, zucchini, cabbage, celery, green apples, berries, citrus fruit, without limits;
milk drinks 0% of fats;
sunflower seeds, nuts, dried fruit, oatmeal and buckwheat cereal — limited.

An example of a menu every day beet diet looks like this:

Breakfast — 60 grams of oatmeal in water, in finished form, 150 g baked beets, 10 g walnuts, 20 g of dried plums.
Snack — any citrus fruit.
Lunch — vegetable soup, salad of boiled beets and vegetables, seasoned with a drizzle of olive oil.
Snack — yogurt.
Dinner — salad "Brush": grate the green apple, kale and raw beet in equal proportions.

Vegetarian

This diet is ideal for the summer and the autumn, when a lot of fresh vegetables and fruit at affordable prices. In addition to them are permitted for use:

legumes;
whole grains;
dried fruits and nuts;
cold-pressed vegetable oil;
in limited quantities — eggs and dairy products.

Menu for a week, you can make more varied, on the basis of a sample edition, presented in the table:

Day	Breakfast	Snack	Lunch	Snack	Dinner
The first — entry in the diet — drinking	Smoothie of banana, peach, berries and chia seeds	Green tea with mint and lemon	Tomato juice with herbs	Smoothie of cucumber, lemon, celery and parsley	Carrot and tomato juice
The second — on the raw vegetables	Salad of tomatoes and vegetables	Cucumbers	Salad of peppers, vegetables and cabbage	Grated carrots	Salad of cabbage and cucumbers with extra virgin olive oil
The third — the raw fruit	Mashed banana with walnuts	Kiwi	Apples with raisins	All the citrus fruits	Fruit salad of apricots, peaches and nectarines
Fourth — mixed — on raw fruits and vegetables	Salad, peaches, banana and fruits of the forest	A citrus sorbet	Salad of cucumbers, tomatoes, peppers and vegetables	Tomato juice	Salad "Whisk" of raw beet, green apple and carrot
Fifth — on fruits and vegetables, we accept small dishes, for the preparation which you apply the heat treatment	Apples stuffed with nuts and raisins, baked in the oven	A handful of dried fruit	Soup of zucchini, onions, peppers, broccoli and peas	Carrot-apple	Baked vegetables: carrots, zucchini, eggplant
Sixth — on fruits and vegetables, are also permitted cereals, dairy products and eggs	Oatmeal in water with dried apricots and seeds of all	Fruit salad	Tomato pumpkin soup	Yoghurt with fruits of the forest	2 hard-boiled eggs, salad of cabbage, cucumber and green
Seventh — discharge drinking day	Smoothie with berries and flax seeds	Decoction of herbs, chamomile and mint	Smoothie of celery, cucumber, and dill with the addition of water	Fresh citrus	Tomato juice

Hollywood

According to the data of the media, many foreign stars of cinema, you can keep in shape thanks to a diet of hollywood, which is considered to be one of the many varieties of protein diets.

Its essence — in sharp restriction of carbohydrates and fats and consume large quantities of protein-rich foods. Thanks to this menu of loss of weight occur mainly because of burning the adipose tissue and muscle occurs.

Allowed on this power system products:

lean meat, poultry, rabbit, veal, beef, nutria;
all types of fish of river and sea, fruits of the sea;
the eggs;
low-fat cottage cheese, yogurt, yogurt;
vegetable proteins: soy, legumes and their products;
green vegetables;
sour fruit and berries;
limited — nuts, seeds, vegetable oils that have not undergone heat treatment.

According to the classic version of the hollywood diet, completely excluding products of flour, sugar, salt.

Contrary to many of the recommendations of the nutritionists, for weight loss in this way, a person needs to give up the breakfast.

Such a measure is justified by the results of some of the scholars of biorhythms human. According to these data, the digestive system is always ready to receive the food only after the activity, once you've spent some energy reserves. In other words — "food is necessary to obtain before eating".

Menu hollywood diet for one week:

Day	Snack	Lunch	Snack	Dinner
1	Boiled chicken egg	Boiled turkey fillets, vegetables	Citrus	Seafood stew
2	Cucumbers	Soup with vegetables and chicken nuggets	Kefir	Fishing steam, cutlet, cabbage salad
3	Green apple	Gratin of courgettes stuffed with minced meat, chicken and vegetables	Ricotta cheese, dried fibers	2 eggs, a piece of low fat cheese
4	Kiwi	The sauce of zucchini, peas, bell peppers with chicken fillet	Grapefruit	Grilled chicken breast, lettuce, a few slices of lemon
5	Green apple	Cabbage salad peking, cooked turkey fillet, quail eggs	Fresh citrus	Boiled beans, cucumbers
6	Baked peppers	Moist with the flesh of a calf, turkey	Kefir	Fish baked in the oven, a few slices of lemon
7	All the fruits of the forest	Ricotta cheese with cucumbers and vegetables	Green tea	Cakes ricotta cheese, eggs, cane sugar and starch

After weeks of diet menu it is recommended that you repeat, but not more than 4 times. For the minimum damage to health, starting from the third week of the diet should expand cereals and plant foods.

"Five pieces"

The original power system was designed the american dietician. Its fundamental principles:

The first meal should not be early. Then breakfast, more calories are burned after waking up. Start of the day, you need to with the cup of coffee and a vitamin complex.
You need to drink only low-calorie drinks. It is necessary to completely eliminate sweets.
At lunch and dinner you have to eat a portion of it, which is no more than 5 pieces, each of which corresponds to a bite. Limitations in the set of products no — can be 5 pieces of cake, burgers, lean meat, vegetables. But it is very important for a menu that is more varied and every day have been used in new products. The author recommends to give preference to high-calorie food for the man I was and not felt hungry.
Necessarily every day to eat vitamins and proteins. The first are needed to prevent beri-beri, and of all the diseases it can cause. The second — to maintain the muscle mass.
It is lawful to do snacks. The portions must be equal to a bite.

Follow a diet can be from 7 to 30 days.

This technique of many opponents, and the majority of experts has recognized as trash, and it is safe for the body. However, she has the following advantages:

effectiveness — for every week you can lose up to 4 kg;
the diversity there can be everything that you want;
stomach is reduced in size — thanks to the small portions, which prevents excess food in the future.

Physical exercise

Diet and cardio activity — an integral part of the whole process of weight loss. You can perform at home and in gyms.

Exercise give the following effect:

it becomes easier to reach the caloric deficit;
can not only lose weight, but also to the forming of harmoniously developed is proportional to the figure;
it becomes easier to give up bad habits;
it turns out, maintain enthusiasm, good humor, and increase the self-esteem.

In the gym

The benefits of a workout in the gym, lies in the fact that they provide the following features:

ask for help with the drafting of a programme, and to explore the proper technique of a specialist;
fully concentrate on training without being distracted by household activities;
train differently due to the owner and another sports, and inventory.

Squat of the sea

Among all the variety of the squat of the sea are considered to be the most effective: pumped the buttocks, the back and the inner surface of the thigh. 90% of the people overweight these areas of concern.

Technique of execution:

Widely put the foot socks and the knees out to the sides.
Sit down to a level that is between the knees and the buttocks is formed by a line parallel to the floor. Weight to keep the front.
Stand up, keeping your back set in a wonderful position, fast, but without the shot.

Out

The year refers to the base, allows you to train the muscles of the back, the back of the thigh and buttocks.

Technique of execution:

Widely put the foot socks and the knees out to the sides.
Sit down to a level that is between the knees and the buttocks is formed by a line parallel to the floor. Weighting should take.
Stand up, keeping your back set in a wonderful location, in an intense rhythm, but without the shot.

Lunges

This is one of the best exercises for the training of beautiful legs and buttocks, very energy-intensive and requires the consumption of a large amount of calories.

Technique of execution:

Widely take a step forward with the back situated in a wonderful location.
Sit up to touch the floor with the knee of the back foot.
Both knees should form right angles, the load must be in the buttock on the back foot.
Stand up and repeat the exercise for the second leg.

Bench with the barbell or dumbbells to the chest

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

Technique of execution:

Lie on your back.
Lower the arms down. Your elbows should form a right angle.
Lift weights slowly, without jerking, at the height of the raised hands.

Cardio

Cardio effective for burning fat, increasing stamina and costs a larger amount of calories. Most of the rooms are equipped with treadmills, orbitrek, exercise bike, step-sites.

For any form of cardio is important:

breathe properly — inhale by nose, exhale by mouth;
monitor your heart rate, the fat tissue is burnt, if it is not less than 120 beats per minute;
perform the exercise for 8 to 10 minutes before training for the heating, and maximum number of time — after exercises in order to burn fat.

In addition to these exercises, there are many other, finalized to the development of all the muscles of the body. It is necessary to determine the "delay" of the muscle, after having analyzed the type of figure and to put the emphasis on the technical, which are aimed to their development.

Morning complex "for the lazy"

You can perform a simple complex of the house. It is suitable for those who do not like strength training or may not have recourse to him in such a force the state of health.

Exercises to strengthen the different parts of the body and have a tonic effect similar charge. Run them even lying in bed.

The "empty"

Technique of execution:

Inhale deeply and deeply exhale with the mouth wide open.
Make the most deep breath, hold your breath, the maximum to involve the stomach and stretch the abdominal muscles. Stay in this position for 8 seconds.
Exhale slowly and relax the muscles.

The vacuum is performed step-by-step exclusively on an empty stomach.

Buttocks "the bridge"

Technique of execution:

Lying on your back, bend your knees.
Lift your buttocks up higher, resting on the shoulders and the heel.
Linger in a high point for a few seconds.
Lower the buttocks.

Mahi kick

Technique of execution:

Lie down on your side, resting on your elbow, bottom leg bend in the knee.
Lengthen the upper part of the leg and lift upwards, trying not to overdo it, to feel the load on the muscles of the thighs.
Repeat the exercise for each leg to 20-30 times, do 3-4 approach.

Twist

Technique of execution:

Connect the palm of the hand on the nape of the neck, elbows, nightstick in hand.
Straining the abdominal muscles, lift the upper part of the body at 45 degrees.

Output and the possible consequences of rapid weight loss

Quick weight loss can have a number of negative effects:

the excess skin if you lose weight for you not checks or over the age of 40 years;
"failures" for the products that were prohibited during the weight loss, and their negative impact on the digestive system;
refund weight lost after the restoring the balance water-salt and return to the usual menu;
the aggravation of the existing disease-rigorous options of diets.

Output

To ensure that the results obtained, the experts advise that you exit properly from all the diets:

you must continue to eat fractional and balanced, but to gradually increase calories (200 calories per week);
when monoriting expand the menu, you need to first of all healthy products, and poor food advised not to return to their;
with the increase in the consumption of salt is necessary to increase and amount of water;

If you really want to eat harmful products: sweets, flour, fast food, meals are allowed 1 time every 7-10 days. In these days you should train intensively.