Weight reduction is an important step to gain health, beauty.The current position in the world has developed in such a way that the percentage of Obese is growing rapidly.According to the World Health Organization, about 30% of the world population suffers from overweight.
This problem must be addressed.According to 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 huge number of different diets that attract the titles.Everyone promises rapid weight loss, 5, 7, 10 kilograms more in a short period of time.But how effective are they?
Is the quick weight loss possible for a week of 10 kg?How to remove fat deposits in the problems?How to do all this without damage to health?What is necessary for this?We will analyze more detailedly in this article.
How much kg can I lose weight a month without health damage?
One of the main conditions for weight loss is the deficiency of calories.Every day a person receives energy from food.Part of it applies to satisfy the natural needs of the body, to guarantee its life.Everything that is not used is postponed to reserve in the reserve.The rule of calories per day for each person is individual.He takes into account age, height, weight and level of physical activity.
When an energy deficit occurs in the body due to the normalization of nutrition, the introduction of physical activity, backup reserves, deposits in the problem areas begin to be used to meet needs.With correctly organized nutrition, a layer of fat will be burned, not muscle mass.
Another important factor is a change in food behavior.Often people "grab stress", get rid of negative emotions through their favorite dishes, desserts: they got nervous, they got angry: they reassured with a chocolate, a difficult day of work, a abundant dinner without restrictions, any measure.
It is necessary to work in two directions.Many people take only one reason, not paying attention to the other.It is important to make your regime specific, which will become an integral part of life, will come forever.Otherwise, the eating behavior disorder will reduce the results obtained to zero, the lost kilograms will return.Therefore, doing only obesity or only emotionality, we will never achieve the desired result.An integrated approach is important.
It is easy to calculate how much it will be possible to lose weight.To burn a kilogram of fat layer, it is necessary to have a deficiency of 7000 kcal.To do this, simply cut a daily diet of 15-20%.A further combustion of calories can be guaranteed by physical activity, by regular training.
To launch 2-3 kilograms without health damage in a month, it is necessary to slightly reduce calories and enter the training several times a week.This approach is considered optimal, it does not cause stress in the body.For a detailed food plan, it is better to contact a specialist in proper nutrition.It will be able to make the most suitable diet, turn on its favorite products, take into account individual characteristics, preferences, says how to lose weight correctly.
Myths, deceptions and lies must be ignored
To date, on the internet you can find a huge amount of information on various diets, power systems.There are special forums for similar people, in which people recommend different "effective" methods.As a result, a huge number of myths arose.These include:
- The most common myth says that nutrition should be regular, fractional, up to five times a day.If the fifth time falls in the night, don't jump it.But this should not be a snack, but an adequate balanced diet.
- Press the simulators, other problematic areas help to lose weight.These simulators, as a rule, do all the job for a person.Caloric combustion does not occur.As a result, there is no shortage.They can be used in a complex to improve skin conditions.
- There are special dietary products that allow you to lose weight.In most cases, the advertising of these dishes is a misunderstood marketing move.
- Grasso can turn into muscles.Muscle and fat mass has a completely different chemical structure, they cannot move from one form to another.
- You can lose weight on a local level, get rid of specific problematic areas.When you lose weight, a general weight loss occurs, affecting all areas of the body.
To dissipate the myths, only a highly qualified doctor will be able to tell the right direction.It will be able to develop a safe complex that allows not only to reduce weight, but also to improve the state of health, hair, nails and skin.
Is it realistic to restore 5, 7 or 10 kg in a month?
The excess weight does not accumulate a day.As for the combustion of a kilogram of fat, you need a deficiency of 7,000 calories and vice versa, you need a surplus for a set.Therefore, don't say critically "I want to lose 10 kg per week", "I want to lose weight of 20 kg per month".It is better to stock up on patience and set a real goal.
It is completely possible to lose weight in a month of 5 kg.It is sufficient to reduce the caloric content of nutrition of 15-20%.The menu should be balanced, satisfy the need for the body of proteins, fats, carbohydrates, as well as vitamins and minerals.
How to lose weight in a week of 7 kg?For restrictions in nutrition, it is necessary 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, domestic training with your weight, without additional equipment they will come to the rescue.
It is also possible to lose weight in a month of 10 kg.But it all depends on the initial volume of excess weight.It will be necessary to make a lot of effort, change nutrition, add physical activity.It is also advisable to add cosmetic procedures, massage, winding.
How much do you need to lose 10 kg per month?
How to lose weight of 10 kg quickly?There are many different methods.Some of them are effective, they allow you to throw away the kilograms hated in the shortest possible time.Others are loyal, they promise a gradual weight loss.The approaches differ from each other according to the following criteria:
- Duration: a weekly diet, for a month, several months;
- From rigorous restrictions.There are mono diets that allow the use of one or two products or fully, balanced.The latter practically do not limit the losing weight, they are based on the calculation of calories;
- For products coming: there are balanced diets, high and white diets or carbohydrates;
- A complete technique that includes work with proper nutrition and correction of food behavior.
It is important to find your type of nutrition, which will be comfortable, do not lead to discomfort.But it should be understood that a quick weight loss can be dangerous, to transport some contraindications.It is necessary to lose weight only under the supervision of a weight loss specialist, diagnostics and weight control.
It is completely possible to quickly lose weight in a short period of time.But what will be the consequences?That's why it is important to find a specialist who will supervise any phase of weight loss, monitors the state of health.
Menu for weight loss of 10 kg per month
Proper nutrition is the first step on the road to a healthy and beautiful body.The diet should be balanced, provide the needs of the body in vitamins, minerals, nutrients.
The menu for a week depends on the daily caloric rule, the relationship between proteins, fats, carbohydrates.It is possible to calculate the necessary values through an online calculator or regardless of the following formulas:
Calculate the main metabolism - the number of calories required to maintain life:
- For men: 10 × weight (kg) + 6.25 × growth (cm) - 5 × age (d) + 5
- For women: 10 × weight (kg) + 6.25 × growth (cm) - 5 × age (g) - 161
Multiply this value by the activity factor:
- 1.2, - a sedentary lifestyle, training;
- 1,3-one lifestyle with low activity, workouts two to three times a week of medium intensity;
- 1.5 - Moderate lifestyle, training up to five times a week, quite active work;
- 1.7 - Active lifestyle, daily training, active work;
- 1.9 - Intensive daily training, active physical work.
- The resulting value is the caloric speed required to maintain the current on.15-20%must be taken away from it, the rule necessary for weight loss is obtained.
- For a healthy weight loss, it is necessary to adhere to the correct relationship of proteins, complex carbohydrates and fibers.
Based on the values obtained, a menu can be made.Consider an example of balanced diet for the day.
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Such a menu provides the body with the nutrients, vitamins, the necessary minerals, while the calorie content of this diet is very small: 1034 kcal, proteins - 82 g, fat - 21 g, carbohydrates - 141
Portions and recommendations for a possible nutrition
It is possible to urgently lose weight in a short period of time, adhere to the following basic rules.They are developed by qualified nutritions, based on many years of experience, serious medical practices.These include:
- An increase in the amount of protein in the diet.Studies have shown that protein food provides a prolonged sensation 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 -Caseari, ricotta in a daily diet.
- An increase in the number of vegetables, fruit.The fiber contained in them helps to remove toxins, toxins, purifying the body.
- It is better to give preference to unlimited foods cooked without oil or with a minimum addition.
- It is necessary to strictly observe the norm of drinking water per day.
- It is necessary to reduce portions, but increase the number of tricks per day: 3 main meals, lunch, afternoon snacks, late dinner.
- It will be necessary to buy electronic stairs, to weigh every meal.
- It is recommended to make a menu for a day in advance, calculate the number of calories, proteins, fats, carbohydrates.
Respect for these simple rules, the addition of physical activity will allow a woman to lose 5, 10, 20 kg at home.
Useful equipment for weight loss
Take food supplements for weight loss or not: a weight loss specialist decides.It is not advisable to prescribe them alone, since the wrong choice of the drug, the dosage can lead to health problems.
Power supplements, subject to an adequate choice, can significantly accelerate the weight loss process, make it easier.These drugs have the following advantages:
- Activation of the metabolism, acceleration of the metabolism;
- Improvement of peristalsis - promotion of feces by the intestine;
- Clean the body of toxins, toxins;
- get rid of dehydration, normalization of the water balance;
- supply of the body with the necessary vitamins, minerals with nutrients;
- normalization of cholesterol, blood sugar;
- Stabilization of the hormonal background.
Experts recommend using additives with intense physical effort, rapid weight loss.The following types are particularly popular: vitamins, fish oil, amino acids, protein dust.
Diet for weight loss of 10 kg per month
There are a huge number of diets on the Internet, promising a good result in a short time.In the reviews, you can find the reviews of satisfied women: "I managed to drop 5 kg per week", "I lost weight in a month, I found the figure of a dream", "I lost 10 kg in a short time".Impressed by these opinions, people are ready to deny everything, to adhere to rigid dietary restrictions.But experts urge to pay attention, use only proven methods and not refuse to observe a specialist.
You can quickly lose weight of 10 kg using certain diets.
There are three main types:
- Rigorous and caloric content of the diet on which it is 800-1000 kcal.It is not recommended to join it for a long time.Moso diets are generally used, such as kefir, cucumber, buckwheat.
- Cleaning, contributing to the excretion of toxins, toxins.This nutrition implies a complete refusal of fatty, spicy, salty and smoked food.The diet includes a large number of vegetables, fruit, rich in fiber, cereals and cereals.
- Balanced.It will not give a quick result, it will not be possible to throw away 10 kg per month, but the balanced diet will not damage the body, on the contrary, it will improve the work of all systems, internal organs and will improve well -being.
Each of the diets for a month has its advantages, disadvantages.But in general, they are similar to each other:
| Benefits of a diet for a month | Disadvantages of a diet for a month |
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When choosing a menu, you should focus on the individual characteristics of the body.It is necessary to regularly test, identify existing nutritional deficits and reintegrate them.It should be noted that any diet gives only a temporary effect.You can lose weight and save weight using proper nutrition, a change in food behavior, habits.Only this approach is the only true.
Monitoring of weight loss progress
It is also necessary to keep track of the results correctly.Libra numbers cannot always be true.This is particularly true for women whose weight floats in the menstrual cycle.
Adequate monitoring includes the following principles:
- It is necessary to weigh on the same day, approximately at the same time.Ideally - in the morning, after visiting the bathroom.
- It is better not to weigh daily, only in the first month, when weight loss occurs particularly quickly.The weight can float due to the excess of liquid, any.Optimal ounce or twice a week.
- It evaluates not only the weight, but also the amount of muscle mass, the percentage of fat.To do this, you can use an intelligent clock, a calculator on the Internet.But it is better: to undergo a complete exam in the weight loss clinic.
- Keep a monitoring diary, record every size.
- The easiest option to trace progress is clothing.The usual things will become once more, they will start hanging.
- Another option is to take photos regularly, make collage from them.
Periodically, the weight can "freeze" at a certain level.This is a completely normal phenomenon.To cross this border, you need to spend a day of fasting or, on the contrary, afford everything you want.The main thing is that the body commuts, to move away from the usual image.
Get out of the diet
The launch of 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 exit is the key to preserving the result.It should be gradual.The following rules can help:
- gradually introduce products from the list of prohibitions, in small portions;
- Gradually increase the caloric content of the diet for 200-300 kcal weekly;
- Make sure to participate in the training of training, which do not overload the body;
- Make sure you drink the required water rate;
- Take vitamin complexes, mineral supplements.
The exit from the diet should be fluid, lasting for two or three weeks.Only then can the body adapt, reconstruct the new diet.
If a task occurs temporarily fall 5.7, 10 kg, after leaving the diet it is necessary to prepare that the weight will return.But the final goal is not only to reduce the weight, but also to preserve it.And this is possible only with the continuation of proper nutrition, observing the adjustments of food behavior.This technique is available in clinics specialized in weight loss.
Which eating habits will help to lose weight?
Questions about how to lose 5 kilograms in a week, how to lose 7 kilograms a month worried many.But it is not necessary to exhaust yourself with diets, intense training.Just change some eating habits:
- Sleep at least 7 hours a day.The lack of sleep violates hormonal hunger production (Greclin) and therefore the saturation signal in the brain comes late.According to the studies, it has been revealed that a person who chronically lacks, uses calories more than the requests of 40 percent.
- An hour after work it should be taken to rest.
- Learn the emotions to call your names.Emotions must be experienced, not chewed.
- Drink enough water.Pure water helps to remove fat decay products, improves the intestine.
- Don't make a cult of food.There are pleasures not only on a plate in the kitchen, but also everywhere around, in the world around you: a visit to the theater, exhibitions, a favorite lesson that will help to work with evening appetite.
- You have to love and respect yourself and your body.
- It is necessary to introduce a system of incentives, gifts for each reduced 3 kg, this motivates to further reduce weight.
- Sport.It may be some simple exercises performed every day.Sometimes even walking for an hour is enough to have a nice appearance and improve your well.
- Buy beautiful clothes for yourself.It is necessary to avoid clothes designed to hide the figure.This does not mean that you have to wear all tight, extreme is not needed.But clothes should please.
- Do not abuse alcohol.
- Eating only delicious quality food.This is a myth that everything is useful, not tasty.There are many recipes to prepare delicious and healthy dishes.
- Divide products by color.Red products are products that lead to excess food.It shouldn't be at home, this is a holiday food.Yellow products are light desserts, fruit and milk.These products can be identified.And the main part should fall on green products: they are vegetables, low fat meat.
- There are 4-6 times during the day, often in small portions.
- Make portion for dessert foods at home.A cake or an entire cake is a colossal difference.
- The dessert must complete the reception.This will appreciate the taste, but eats less.
- Do not categorically deny any product.The more "impossible" to repeat, the more you want, a restrictive appetite appears.You can eat a little piece, a lot of what you really want.
- Accurate food in the water, "savor" each piece, so the saturation will feel so faster.
- Do not take food in front of the TV screen or the computer monitor.This food will not go for the future.
- Another good habit of losing weight will be the refusal of the food garbage (semi -final products, fast food, chips, crackers, nuts, etc.).
- Having sex regularly.It is known that sex is the best medicine for all problems.And the weight loss is no exception.
It is recommended to adhere to these food rules even after completing weight loss.This will save the weight after the release, improve the body, strengthen immunity.
Weight loss exercises
The exercises can help to lose weight, but without proper nutrition they will not bring the adequate result.A desire is not enough, they will have to try, to make training part of life.There are general rules, adhering that it will be possible to make the body more fit:
- You have to train at least three times a week.
- Training should be long.Studies have shown that aerobic training for more than 40 minutes is the best method for losing weight.
- Aerobic loads must be combined with nutrition.Each training should be finished with stretching.
- During training, it is necessary to monitor the impulse, it should not exceed the maximum allowed value.
- Training should be functional, oriented to all muscle groups.
- Loads must be gradually increased.
Physical activity is recommended to be integrated with proper nutrition, observes the regime.All shades can be told by a weight reduction specialist, a personal fitness instructor.But it should be borne in mind that this method of weight loss is not suitable for everyone.In most cases, a complete technique is required, which combines the principles of rational nutrition and psychotherapy, offered in weight loss clinics.
Reviews on how to get rid of excess weight
The weight loss reviews confirm the fact that it is completely possible to reduce the weight of 5-10 kg per month.But the main thing is to do it well, without damage to the body, well.According to reviews, statistics show that people who lose weight through the specialists of the weight reduction clinic get better results.The weight loss process is faster, while the quality of the body improves: muscle mass increases, the percentage of the fat layer decreases.