Can I lose weight in a month by 10 kilograms, how to do it?

20 June 2020

Lose 10 pounds in a month the UN goal that not everyone and for the loss of weight, an achievable, and there are a number of reasons: the initial, weight, sex and age, selected methods. To lose weight quickly, but the sense harming your health, you need to eat well and connect exercise. Diet Of any fast weight loss must be gradual. I complement before you need to familiarize yourself with the possible effects of a sudden loss of weight.

The attainability of the goal

Lose weight in a month by 10 kg is possible, but not in all cases. Achieve depends on the results of the following factors:

age — the older a person, given it will be more difficult each thrown kilogram;
sex — women lose weight lent considerably more than the housing;
health — if you have any of the disease, the weight loss lent will be more than needs to be and negotiated with your doctor;
methods selected the higher your daily caloric deficit, the faster you lose weight, but strict diets provide short term results.

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

the overweight person and of more than 30 kg;
the age weight loss up to 30 years and that I physically healthy;
the people comply strictly with the diet necessary and the formacio.

In the first week it lost the largest number of pounds of 5, as in connection with a change of diet out the excess liquid that an average of 2 to 4 pounds. the second week, the results will be approximately 1.5 to 3 kg.

The recommendations of the experts

To lose weight sense loss to health, experts recommend the to leave a strict with hunger and the diet preference and for nutrition. Unequivocally This position of doctors against the extreme methods of loss of weight because of the following reasons:

too big un caloric deficit is UN negative impact on the health and well-being;
the weight loss in this way, will not give the results I stable, the weight returns in a short period of time, sometimes more pounds;
severe restrictions in 90% of cases lead un breakdowns and psychological disorders, as the research;
the weight loss, the un, due to the fact that the I fluid to the muscle tissue, in the first place, original works of art and it goes the fat that affects the appearance and the condition of the skin;
even a completely healthy person with a high degree of probability, there will be deficit required for full activity and trace elements.

Main rules of weight loss

Correctly To organize a weight loss, at home, must adhere to the following principles:

Rule	Explanation and recommendations
Drinking water	Ordinary pure water in a import of 8-10 glasses of a day a tool to simply speed up the metabolic processes, because it maintains the balance of water, and, therefore, of all types of exchanges: carbohydrates, proteins, lipids normal. If you drink water from the original work of art and just before eating, for 40 minutes, but not during the dinner, and the possible significantly feeling to reduce appetite and food intake amount of d food
There are often enough and I did not at the same time	Meals smaller at the same time each day gives the following positive effects: the metabolism starts to work the body quickly because there is a lack of nutrients; there is no "hunger" periods of time; improvement of the process of digestion which prevents constipation
The right to distribute proteins, fats, carbohydrates	The main part d of carbohydrates, the foods consumed must be in the morning, and in the second place, and in the afternoon priority should be protein with vegetables, sour fruits, fiber, dairy products. The distribution of the proteins, fats and carbohydrates for weight loss should be: protein — 60%; lent carbs — 20%; fats — 20%. The fruits and vegetables that have negative calorie content is considered to be conditional is carbohydrates, the raw need of food for all meals
Eat slowly	Chew the food thoroughly — the first stage of digestion. In addition, slow food allows you to feel the flavors of the simple dishes and enjoy them
Calorie counting	The un has calorie deficit and a prerequisite to weight loss. To achieve this, it is important to calculate the daily rate and a reduction of 20%. Daily diet planned must be within this figure. A need to count calories to restore original works of art of every 5-6 pounds

The food habits of people of different age and sex

Lose weight with a balanced diet exercise regular basis, in individuals of different age and gender has the following characteristics:

A category of people	Features
Teens	Adolescence is characterized by intensive growth and hormonal changes. To provide support to the body of the child should be eating enough carbs — about 40% of the daily diet. It is recommended to take vitamin complex prescription
Girls	Girls up to 30 years metabolism and fast enough to reduce enough weight to adhere to the General rules of the weight loss
Women	Original works of art 30 years of age, the metabolic processes slow down. Suitable for a rapid weight loss considered the diet of the protein, provided, however, that there are no contraindications. I important to consume UN lot of fats contained healthy fish, nuts, avocados, vegetable oils, prolonged by the youth of the skin and maintain the beauty of the hair
Guys	The young un metabolism have enough fast food because they can cause the cause of lent carbs in the afternoon. They also have a high need for the daily use of high-quality protein. On average, you need about 130 g of protein in a pure form
Homes	The main obstacle to weight loss for to the homes of more than 30-35 years — of the beer, as it promotes the increase of the level of estrogen, formacio of adipose tissue in the abdomen and chest. At this age I important to observe the UN healthy lifestyle and all the rules of basic soft slimming

Review of the best sure diets

The most effective diet quick for a weight loss based on products of proteins, raw fruits and vegetables.

When you need to lose weight urgently come to the aid of mono. Their advantages — a guaranteed result fast and easy menu. Disadvantages of power systems based in 1 the product of the inability to lose weight permanently and probability deficiency of high or disorders associated with the deficiency of microelements necessary.

Un-you program of detoxification. These include the vegetarian menu, and the smoothie diet. The loss of weight in this case, a due to l and d other gut organs, which a very useful for any person. To lose weight, therefore, experts recommend in season vegetables, fruits and berries.

Mono

This type of diet is not recommended for more than 7 days. Therefore, to lose 10 pounds in a month, you need to expand the menu, the classic version of the diet for as long as it won't look like a proper diet. In the first place, you need to add vegetables, fruits, dairy, lean meats, fish, eggs.

Buckwheat

This mono-diet results duration gives thanks to main course daily menu — buckwheat porridge, cooked in a special way.

Cereals poured in the night temperature, water in the ratio of 1 to 2 and to the left of the night. In the morning the porridge is ready to eat. Add the salt, pepper, any spices and oils strictly is prohibited.

A day at the un allowed to consume up to 1 kg of this cereal off the shelf.

The original version of the diet involves compliance within 2 weeks. In addition to cereals, I need to drink 1.5 liters of yogurt 0%, there are cucumbers, green apple and herbs.

Designed On this diet for the un more than it is allowed to buckwheat use green or have calorie negative fruit and vegetables, fruits, seeds, nuts, yogurt, lean meats, fish and seafood. This diet will allow you to lose 10 pounds.

The un example of menu for each day:

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

Potato

Potatoes from the diet is related to high in carbohydrates and, as its proponents claim for 2 weeks can help you lose up to 8 kg, but also to heal the body through the action of the component useful in the composition of the potato. In the majority of diets, this vegetable I have included in the list of foods banned because of its content "" high calorie content. But if used properly s, and it is possible to lose weight.

For the diet, and suitable only for young people season potatoes — it contains much less starch and more nutrients.

The advantages of the diet:

nutritional value — potatoes gives a feeling of satiety which prevents fatigue and frustrations of a cause of hunger;
accessibility — the product reasonable price;
the taste of the dishes of potatoes, in any form of steam delicious vegetables I herbs for most people;
simplicity it is recommended that ca dishes diet potato easy it can be to cook, even for the un beginner.

The disadvantages are the monotony of the diet, the weight loss due to muscle that affects the health and the aesthetic.

Menu of the week of the diet to lose weight in only includes potatoes in the oven young tubers meaning spice, oil and salt. Be sure to drink plenty of plain water.

For the weight loss during the month, more suitable balanced menu diet potatoes. For Example on the day:

Breakfast — a smoothie of yogurt and seeds of Chia.
Snack — an Apple.
Lunch — a kind of potatoes sort of mashed a sense of butter and spices.
Snack — salad of greens, neck and cucumber.
Dinner — potatoes in the oven — 150 g sauerkraut — 150 g

The beet

I Beet considered one of the most suitable products for the cleaning of the intestine, liver, and blood toxicants. Possess purgative properties, "root this allows you to get rid of the excess liquid, to prevent to examine to examine the the inflammation. Beet diet can be called the UN type of diet detoxification.

Trying to lose weight this way, people can eat beetroot cooked, boiled and large crus and make the form the broth of the same.

In addition they are veggies allowed to eat:

cucumbers, zucchini, cabbage, celery, green apple, fruits, citrus fruits — unlimited;
milk drinks 0% of fat;
seeds, nuts, dried fruit, oats, flour, buckwheat and — limited.

Sample the menu of each day beet diet looks like this:

Breakfast — 60 g of oat flour in water in the form of 150 g of beet, roasted, of new 10 g 20 g prunes.
Snack — any citrus.
Lunch: vegetable soup, salad of beetroot boiled greens, dressed with a small amount of olive oil.
Snack yogurt.
Dinner — salad "Brush": skin of green Apples, raw materials cabbage beets and equal in proportions.

Vegetarian

This diet is ideal for the summer and the autumn, when a large amount of fresh fruits and vegetables at affordable prices. In addition it is permitted to eat:

bean;
sense processed cereals;
fruits and nuts depending;
vegetable oil, cold pressed;
in limited quantities — eggs and dairy products.

The menu can be as varied, based on the exemplary embodiment presented in the table:

Day	Breakfast	Snack	Lunch	Snack	Dinner
The first entry in the Group — drinks	Shakes and banana, peach, fruits and seeds of Chia	Green tea with mint and lemon	Tomato juice with herbs	Smoothie of cucumber, lemon, thyme and parsley	Carrot-tomato juice
The second of raw vegetables	Salad with tomato and herbs	Cucumbers	A salad of peppers, herbs and cabbage	Grated carrot	Salad of cabbage and cucumber with olive oil
Third the raw fruit	A kind of type of mashed banana with new	Kiwi	A kind of type of apple purée with raisins	Any citrus	Fruit salad of apricot, peach and nectarine
Fourth — combined — raw fruits and vegetables	With fruit Salad peach, banana and fruits of the forest	Sorbet of citrus	Salad of cucumbers, tomatoes, Bulgarian pepper and greens	Tomato juice	Salad of "Beat" beet raw, and carrot green Apple
Fifth in fruits and vegetables, foods allows using the heat treatment	Apples Stuffed with raisins and nuts, cooked in the oven	Bare handful of dried fruit	Soup of zucchini, onion, bell pepper, broccoli and green peas	Carrot-a kind of type of Apple purée	Roasted vegetables: carrots, zucchini, eggplant
Sixth — fruits and vegetables also are cereals allowed, dairy products and eggs	Oatmeal, Flour in the water with the apricots and some seeds	Fruit salad	The tomato-pumpkin soup	Yogurt with fruits of the forest	2 hard boiled eggs, salad of cabbage, greens and cucumbers
The seventh day of fasting drinking	Shakes with fruit and flax seeds	The Herbs of the un has prepared of herbs which have been boiled camomile and peppermint	Smoothie of celery, cucumber and fennel with the water addition	Fresh citrus	Tomato juice

Hollywood

According to media, many foreign film stars to stay in shape thanks to the Hollywood diet, which is considered as one of the varieties of many proteins intake.

Essence l of l is — a sharp restriction of fats and carbohydrates I eat large amounts of protein-rich foods. Thanks to this menus weight loss is a mainly the result of the burning of adipose tissue and the muscular system is preserved.

Allowed in this diet products:

lean meats: poultry, rabbit, veal, beef, nutria;
all kinds of river and sea, fish, seafood;
organizational units;
low-fat cottage cheese kefir, the yogurt;
the proteins of vegetable origin: soya, legumes and products made from them;
green vegetables;
acidic fruits and berries;
limited, nuts, seeds, vegetable oil that has not been the object of heat treatment.

According to a variant of the classical Hollywood diet, completely eliminated flour products, sugar, salt.

Contrary to many of the recommendations of nutritionists, for weight loss in this way, a person needs to leave the Breakfast.

This measure is justified by the conclusions d scientists about some human beings biorhythms. According to these reports, the system becomes digestive willing to accept only food, original works of art vigorous activity, when you use some reserves of energy. In other words — "the food s should produce before eating".

Menu diet Hollywood for a week:

Day	Snack	Lunch	Snack	Dinner
1	Chicken egg boiled	Boiled fillet of Turkey, greens	Citrus	Steamed fish and seafood
2	Cucumbers	Soup with vegetables and chicken meatballs	Yogurt	Steam fish cutlets, salad of cabbage
3	Green Apple	Baked zucchini stuffed with minced meat of chicken with herbs	Cheese with a tissue dry	2 hard boiled eggs, a piece of cheese low in fat
4	Kiwi	Stew of zucchini, peas green, bell chicken pepper	Grapefruit	Oven The breast of chicken, lettuce, a couple slices of lemon
5	Green Apple	The Chinese cabbage salad, boiled Turkey fillet, quail eggs	Fresh citrus	Boiled beans, cucumber
6	Roasted peppers	Stewed meat of beef of Turkey	Yogurt	Fish in the oven, a couple of slices of lemon
7	Any berries	Cottage cheese and cucumbers with greens	Green tea	Cheesecakes of cottage cheese, eggs, sweetener and starch

Original works of art a week of the diet's menu has to be repeated, but not 4 times more. For a minimal injury since the third week of the diet should be increased for cereals and plant food.

"Five parts"

The original power system was developed by nutritionist American. Its main principles:

The first restaurant meal should not be premature. Original works of art for Breakfast, more calories than you original work of art burning that Wakes up. Start with the day a Cup of coffee and a vitamin complex.
Drink only Need to low calorie drinks. You need to remove sweet.
For lunch and dinner and to eat you need to un dish that is not more than 5 pieces, each of which and as un bite. Restrictions on the set of products there — may be 5 pieces of cake, burgers, meats, or greens. But one very important that the menu was the most varied and every day was to use new products. The author recommended to give preference to high-calorie foods that are consumed and not feel hungry.
Make sure you eat every day vitamins and proteins. The first and necessary to avoid the interrogation of the vitamin deficiency and all the diseases they can cause. Second — to preserve lean muscle mass.
Allowed to make sandwiches. Serving sizes must be equal to the un-bite.

May be The diet of 7 days up to 30 days.

This methods many opponents, and the majority of specialists and recognized as unhealthy and not safe for the body. However, the following advantages:

the maximum yield for every week you can lose up to 4 kg;
variety — you can eat all you want;
the reduction of The size of stomach a — due to small portions, which prevents overeating in the future.

'physical activity

Weights and cardiovascular activity and an integral part of any process of loss of weight. It can be performed both at home in the gyms.

Physical activity to give effect to the following:

a easier to get un calorie deficit;
manages not only to lose weight, but also to form a develop harmoniously proportional relationship figure;
more easily give up bad habits;
impossible to maintain the illusion of good mood and self-esteem.

In the gym

The advantages of training in the gym a that provide the following capabilities:

ask for help on how to the design and development of techniques to correct specialist;
fully to concentrate on formacio sense to be distracted by household chores;
practice varied because we are trainers and other team sports.

Plie is put in the squat

Among all the varieties of plie squats are the most effective: bomb, buttocks, back and inner thighs. 90% of the total number of people of these areas problematic.

Technique:

Spreading of toes and knees out to the sides.
Sit un-level between the knees and buttocks form a straight line parallel to the floor. The weighting should go ahead.
Stand up, keeping the back straight, quickly, with sense, but a breakthrough.

Deadlifts

The year refers to basic, which allows to train the muscles of the back, posterior part of les and the thighs and buttocks.

Technique:

Spreading of toes and knees out to the sides.
Sit un-level between the knees and buttocks form a straight line parallel to the floor. The weighting s has to keep in front.
Stand up, keeping your back straight, in an intense rhythm, but not idiot.

Attacks

This offers an un of the best exercises for the formacio and beautiful legs buttocks, and very intensive energy and requires the consumption of large amounts of calories.

Technique:

Widely to step forward with a straight back.
Seat to touch the ground with his knee on the back of the legs.
Knees must form right angles, the burden should fall on the buttock of the posterior part of the leg.
Get up to repeat the exercise on the other leg.

Bench or at the bar hot chest

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

Technique:

Lie down on your back.
Relax the arms down. Elbows must form un angle.
Lift the weights a little, a little, without jerks, to una'height of raising of the hands.

Cardio

Cardio for effective weight control improve the resistance and the most cost calories. The majority of the double rooms are modern and are equipped with treadmills, cross trainers, exercise bikes, step platforms.

Any type of cardio and important:

correctly to breathe — inhale nose, mouth exhale;
to control the dust of fatty tissue you burn, if you and at least 120 beats per minute;
to perform the exercise 8 to 10 minutes before exercise to heat up and the import maximum of time original work of art of the weight training for weight loss.

In addition to these exercises there are many other designed to work all the muscles of the body. It is necessary to define "lagging" muscles, the analysis of its forms, and focusing on techniques aimed at their development.

Morning complex "for the lazy"

You can make the un a simple set of home. And suitable for those who don't like the weight of the formacio or can not go them because of the disease.

Exercises to strengthen the different parts of the body and has un effect as toning load. Run, even lying in bed.

"Into the void"

Technique:

Deeply inhale and exhale intensely widely open mouth.
To make the most of deep breathing, hold your breath, as much as possible the involvement of the stomach and stretch the muscles of the stomach. To stay in this position for 8 seconds.
Exhale slowly I relax the muscles.

The vacuum with just the empty stomach.

Gluteal a "bridge"

Technique:

Lying on your back, bend your knees.
Raise the buttocks as high as possible, relying on the shoulders and the clutches.
To stay at the top for a little seconds.
The bottom of the buttocks.

The leg of humour

Technique:

Lying on your side, lean on elbow, the lower part of the leg bent at the knee.
Tram to the top of the leg and raise it up a little a little a feeling the pressure on the muscles thighs.
Repeat the exercise each leg 20-30 times, do 3-4 approach.

Torsion

Technique:

Connect the palm on the neck, elbows dissolve in the parties.
Forcing the abdominal muscles, lift the upper body 45 degrees.

The output and the possible effects of rapid weight loss

Rapid weight loss can have a number of negative consequences:

a sagging, if losing weight is watching her or his age and more than 40 years;
"detail" of products that were prohibited during the weight-loss and its negative effect on the digestive system;
the return of the weight loss original work of art from the restoration of water-salt balance, I went back to the normal menu.
exacerbation of the diseases subjected to strict versions of the diet.

Output

To preserve the results obtained, experts recommend properly the output from any diet:

you must continue to eat and marginally well, but to slowly increase the calories (200 kcal per week);
when momoracing to expand the menu, you should first healthy foods, and harmful foods should not come back at all;
with the augment of the amount of salt that should increase the amount of water;

If you really want to eat unhealthy food, such as sweets, starchy foods, fast food, as we are now the meals allowed 1 time per 7-10 days. In these days, and advisable to train intensely.