There are more and more obese people in the 21st century, and this leads to the most negative consequences in diabetes, hypertension, joint diseases and heart.You need to take decisive precautions to avoid this, and you need to know how to lose weight at home for a month.
Why is a person filling
Excessive weight is won “slow”, but in the long years of such a set, a weight read during the morning weighing is less pleasant for the “owner of such a body.The desire for extra weight is quite clear - and better for health, and the appearance is more aesthetic.
A person escapes for the following reasons:
- Slow metabolism (metabolism).
- Hormonal failures.
- He sucks his body.
- For genetic reasons.
- Hipodynamia (passive lifestyle) and many other reasons.
How to lose weight correctly: Principle
Every complete person does not want to sit on a continuous diet and many have the desire to lose weight quickly at home, for example 10 kg.For a month, it is desirable without any diet.
There is a way out and effective - a balanced diet.Of course, someone calls it a diet, but it's not completely true.Many people believe that it is enough to reduce dessert consumption, and even completely exclusion from the daily diet.In fact, the basic principle is as follows:
- Not only desserts from the daily menu, but all simple carbohydrates - flour, mayonnaise, ketchup.
- Fast Food forever, alcohol.
- Do not eat fat and fat.
- Reject fried food and smoked meats.
- Do not eat fatty meat and fish.
- There is no need to drink soda juice instead of sugar.
- Do not eat chips.
- Do not drink sweet juices and any packaged any packaged.
The beer deserves a separate “attention - - first of all, both alcohol and non -alcoholic non -alcoholic.After removing the listed products from the diet, one person may rely on diet and rely on weight loss at home.
However, using the following, you can go further to your goal:
- Small fermented dairy products.
- In any way, vegetables - fresh and boiled, stew and cooked.Exception Potato.However, if it is not so unbearable, you can sometimes eat a little in the safest form - you can make “uniforms” or a call.And of course without oil.
- Omelette without boiled eggs or flour.
- Skinny fish and meat varieties.
- Hot fruit and juices.It is better to use the latter freshly squeezed.
- Full cereal bread.In the absence of this, you can eat some black bread from the flour that is not higher than the first class with the addition of dandruff.
- Oat porridge cannot eat everything.Ovsyanka (not fast cooking), buckwheat, barley, wheat, bulgur is suitable.As for Pearl ARPA, you need to remember the properties to score the intestines in frequent use, and if everything is not very good with digestion, it should be used carefully.
So you can lose weight and up to a month without fear of your own health and reduce more than 10 kilograms in a very short time.
Other methods
There are gentle diets that can be relatively easily affixed with a certain mood.Examples:
- Bormental diets.The main principle here is the limitation of calorie content up to one and a half thousand, even nine hundred Kcal.A person who fits the rules of lack of hunger does not eat excessively.In addition, you can use your favorite products in limited amounts of up to twenty percent in the entire diet.
- Japanese diets.It was built completely on the use of proteins.Such products will help to satisfy hunger quickly and to eat well 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.
Therefore, it is likely to lose 5 kg at home - this is proven by examinations in the forums.
Unfortunately, a much more difficult task than weight loss Its eclipse.To make it easier, you can apply to take medication that reduces appetite, in accordance with a nutritionist or a doctor.For example, taking a modern combined central action drug for 6 months allows not only to reduce body weight, but also to create the right food habits to protect the result in the future.
Accelerates due to the substance included in the drugThe feeling of saturation and the amount of food eaten decreases by 20%And food calorie content is 25%.In addition, the drug increases thermogenesis (the production of heat by the body), because approximately 100 kcal is burned per day.
In order to achieve the effect, the drug will prescribe the doctor and of course Forget diet and physical effort.
Lose a month of 10 kg or more
Even though this happens, many people ask, asking for such a question in search engines and asking nutritionists.Moreover, without damaging health and at home, everyone does not want to visit the gym for a few reasons:
- Distance from residence location.
- High cost of subscription.
- A person with overweight experiences are among the various complexes with people who are not obliged to have such a problem.
- He doesn't want to train between people.
Not everyone can meet a coach who needs at first.
Many people ask how to lose weight with 20 kilograms in 2-3 months and how difficult it is.
To achieve such a result, of course, there will be several diets or sporting to combine both disciplines more effectively.In most weight loss, even the top 10 kg per month, having difficulty and what will talk about the remaining 10.If you maintain a hard diet, it will neither be power nor nervous.If you deal with exhaustion, exorbitant appetite will come.Therefore, the best way is to combine with a balanced diet of physical activity.
Benefits and necessity of physical activity
5, 10 kg to lose weight.At home, fast and efficient and physical activity will be needed.Obviously, the balanced diet, which is not so, is not a very rational approach for work.
Since you cannot lose weight without a diet and you can remove your own stomach, it is unlikely to lose weight loss without physical activity assistance in all types:
- Running.
- Aerobic.
- Fitness.
- Pilates.
- Stretch.
- Kallanetic.
- Yoga.
- Exercises called "bar".
- Bodybuilding, etc.
It is enough to have some of the simple devices such as a simple rope, small dumbbells, a cross rod placed on the door and fitball.
In general, simple exercises beneficial for task and health:
- Substances.This helps to solve legs and hips.
- Bends.The perfect "impact" on the stomach.
- Twins.This will also allow you to solve the legs.
- Push -ups.For many muscle groups, a universal exercise and the main accent fall hand in hand.If the application does not push the floor, you can do it from the chair, a chair or even the wall.Everyone will deal with the last exercise.
If you deal with dumbbells in various muscle groups, it is better to work with small weights by making more repetitions - the oil is burned more efficiently.
In this regard, the main thing is a positive attitude and belief to your own success.
If there is no special desire to run and the weight is still not allowed, you can start walking, preferably you can be slightly higher than walking.
As for the jumping rope, this simple inventory is completely indispensable, because with it, legs, arms, hips, faces and so on.And we have to remember that extreme education can harm the heart a lot.Everything is restrained!
You can lose weight
Insect breathing and impatient people who want to lose weight, as they say, 15, 20, 25, 30 and even 50 kg to allow you to reset a miraculous diet or magical exercises in the hope of finding the width of the internet.monthly.Or in extreme cases, leave 30 kg.3 or 4 months at home.
The oil has been increasing for years, and even for decades, inappropriate (irregular) nutrition, Hipodynamia and “indigenous” refrigerator, is almost soon spent in the kitchen.
However, there is always a moment to stand near the mirror after the shower and critically examine your body for "accumulations" that are not in various parts of the body.
You can do 5 and even ten kilograms, even 20, even 20, even 20.However, this is the question of whether it will be correct in relation to your own health.
Recently, on TV, all kinds of demonstrations in which the miracles of weight loss as soon as possible, began to be shown very often.However, as they say, there are no miracles, and this is not only attentive, but also only hell works with both diet and sometimes banned burdens.
When you are the last time in the gym and every weekend, it is worth weighing and thinking about your favorite cakes, fat sausages or beer.In order to achieve such fantastic consequences, an extraordinary will need - and in the show, people brought despair and everyone who has hated kilograms (dozens of dozens of!) Do not rely on such races and leave the bullion, not sleepy bread.
And if someone has reached the greedy target, they will not have any other, less severe tests to preserve the “right” weight, and did not tear excessive eating after long food restrictions.
Many experts claim that safe weight loss is up to 3 kg.monthly.So everyone should understand what the result is really for themselves, and it is probably better to lose 10 kg.For 2, 3, or even 4 months, it is rather than pushing the risk of health, rather than painless and safe events for health for their souls.
And it falls, let's say 20 kg.Within a year, a person only gets a great result, worthy of imitation, even jealousy.
Who and how to lose weight
Different people lose different weight: one is faster and someone slower.It depends on the following reasons:
- Genetic.
- Metabolism (metabolism).
- Intensity and physical activity type.
- Power correction.Not everyone keeps the diet in good faith, one is just destroyed.No need to abuse salt!
- Compliance with the drinking regime.The more water a person contains water, the more weighing it is, the more weighing the liquid consumed in the amount of one and a half to three liters (depending on the size of its own weight) helps to remove excessive water from the body and relieves swelling.
- Compliance with sleep mode.You need to sleep for at least 7-8 hours.
A positive attitude and belief gives a lot to itself and its own forces.
Without even doing physical exercises, one person can only lose weight using “right” products, of course, differently: 6-7 kg who is and despite equal conditions 8-13 in the same period.
People with a lot of weight lose the first kilogram very quickly.
For example, a person weighed before taking herself like 160 kg.It will lose its first 30 kg.Before the lessons, it is much faster than the one who has its own weight, for example 98 kg.And the much thinner, the extra weight will pour it much harder.
Reading records using difficult diets
History knows the latest examples of losing weight for a large number of kilograms.At work:
- Manual Urist (Mexico).Not too heavy, not less, 587 kg and almost the world's most thickest person.He just couldn't move, even got out of bed.For him, a seven -year -old protein diet fell 400 kg.
- Devid Smith (America).Its weight reached 285 kg.And the situation has become critical without an increase.Thanks to special exercises and a diet developed for him, he began to lose weight 7 kg.monthly.He was able to lose 180 kg in total.
- Rosalie Bradford (America, Pennsylvania).This woman even managed to "visit" the record holders of Guinness once for a large, 544 kg weight, and they thank 415 kg in the second.In six years.
- Carol Wright, which is mainly 200 kg, fell 130 kilograms in 2 years thanks to a fitness and a balanced diet.
History knows many similar examples, but it would be pure to believe that such results were given to all these people - without some deviations from nervous deterioration and diets.
Hard Diets: Benefits or Damage
In general, it is considered to be the most effective option for rapid weight loss and is completely safe for health.However, something else happens: some of an inexperienced technique, not only my health, but also the most sad consequences that require even weight gain.
A hard diet includes a specific method in which the daily diet does not exceed seven hundred (or even 500) calories.This leads to a decrease in weight per kilogram per day or more.Cons:
- As a result, there is a lack of vital works.
- The deterioration of hair, nails and skin should be disrupted.
- Violation of the water balance that delay the water in the body.
- The risk of gastrointestinal disease (gastrointestinal tract) is large.
- Kidney diseases may occur, etc.
All this, as a result, at best, threatens the return of the previous weight, but often the weight grows one and a half times.In addition, a person is disappointed forever about the benefits and effectiveness of any diet, as a result becomes angry and uncertain.
We should remember that fat is far from the most important cause of excess weight.An important negative role in this is played by water, clogged intestines.
Mono -It does not cause diet diseases and nerve disorders, it is better to get a qualified and useful advice to a nutritionist.
Therefore, you can simply achieve significant results using balanced nutrition, physical exercises, proper drinking mode and good rest.
And if forced weight loss using various monodiets is approved by a doctor, some should not last for more than two months, not more than two months because they try to practice.
Common Monodites: Kefir, water, buckwheat, apple, etc.
You also need to remember a golden rule: It is not enough to lose weight, it is important to correct your health without losing!
Lose weight to a woman, girl
Most women want to lose weight: 3 kg.And 10 years old.However, this applies to adolescents - and the 14 -year -old girl may need it, because it may have such problems.
First of all, you need to pay attention to the problematic "woman" regions:
- Hip.
- Hips.
- Waist.
- Legs.
- Your wife.
This does not mean that you should not pay attention to hands, face and other parts of the body.All of the above should have a good appearance of representatives of both sexes, but this is what makes up their silhouettes because they are jealous of these regions and thus attract men.
Hips, thighs, back of the thighs, leading muscles and waist -appropriate appearance (in addition to the jumping rope):
- Squatting.
- Stannaya slight dumbbells (or even one), roman and cumped straight legs traction.
Believing that the female figure in a month will be a man, don't be afraid of all these bars - you need to work hard using a large -weighted bar.
You should consult a doctor before starting such trainings.
Do not remove the morning runs, exercises and various energy -consuming exercises.Contrast shower is also useful.As for a balanced diet, it is universal for everyone, independent of gender.
All of this can be done successfully at home, but at least for the first time under the supervision of the coach should be done at least for the first time.
Remove the hated belly
This problem area excites not only girls and women, but also many men.A large, hanging stomach is a low -oriented phenomenon and is harmful.What is harm and danger:
- Internal fat accumulation.
- Obesity.
- Violation of the function of digestive organs.
- Closed intestines.
- Liver, stomach, bladder diseases.
- Worsening metabolism.
- The signal of the formation of endocrine and cardiovascular diseases.
This is not the whole list of alleged diseases, so you should get rid of such a problem area in the first place.
With a balanced diet, everything is already clear, but exercises will be a bit specific, but mostly familiar with school physical education courses.Since the abdominal muscles in daily life do not carry loads almost, you need to adjust.Exercises:
- Press work.It is divided to examine the upper and lower part.It was “treated” with the elevators of the body and the elevators of the legs.
- It is necessary to apply the abdomen to any appropriate situation for this.You should also correct your shoulders.
- To do all kinds of exercise to bend the body, so that the abundant muscles of the abdomen work.
And a few more useful hints: chew the food thoroughly, not tense, follow the correct digestion without allowing constipation, for too much water.
Solution
Weight will lose how many kilograms, which diet will be selected and each person will be preferred separately physical activity.It should be remembered that everything is restrained and that any weight loss measure should be initiated with a doctor's counseling.And one more important rule: you cannot lose weight once for the rest of your life - maintaining a perfect physical form - this is a careful and daily task that is combined with a balanced diet.