Weight reduction is an important step towards health, beauty.The current position in the world has developed in such a way that the percentage of obese people increases rapidly.According to the World Health Organization, around 30% of the world's population suffers from overweight.
This problem should be dealt with.According to data, excess weight is the main reason for the development of many diseases, including diabetes, pressure problems, cholesterol, the cardiovascular system.On the Internet, you can find a large number of different diets that attract titles.All promise rapid weight loss, a delivery of 5, 7, 10 kilograms additional in a short time.But to what extent are they effective?
Is rapid weight loss possible for a week of 10 kg?How to eliminate fat deposits in problem zones?How to do it all without harming health?What is necessary for that?We will analyze in more detail in this article.
How many kg can I lose weight per month without harming health?
One of the main weight loss conditions is calorie deficiency.Each day, a person receives food from food.Part of it will meet the natural needs of the body, to ensure its life.Everything that is not used is postponed in the reserve, in the reserve.The standard of calories per day for each person is individual.It takes into account age, size, weight, as well as the level of physical activity.
When an energy deficit occurs in the body due to the standardization of nutrition, the introduction of physical activity, backup reserves, deposits in problematic areas begin to be used to meet the needs.With properly organized nutrition, a layer of fat will be burned, not muscle mass.
Another important factor is a change in eating behavior.Often, people "grasp the stress", get rid of negative emotions through their favorite dishes, desserts: they have become nervous, got angry - they reassured themselves with chocolate, difficult work - abundant dinner without restrictions, any measure.
You have to work in two directions.Many people take only one reason, not paying attention to the other.It is important to create your own specific diet, which will become an integral part of life, will enter it for good.Otherwise, the eating disorder will reduce the results obtained to zero, the lost kilograms will return.Therefore, only obesity or only emotionality, we will never reach the desired result.An integrated approach is important.
It is easy to calculate the possible amount of losing weight.To burn a kilogram of layer of fat, it is necessary to organize a shortage of 7000 kcal.To do this, simply reduce a daily diet by 15 to 20%.Additional combustion of calories can be provided by physical activity, regular training.
To launch 2-3 kilograms without harming health in a month, it is necessary to slightly reduce calories and undergo training several times a week.This approach is considered optimal, does not cause stress in the body.For a detailed food plan, it is preferable to contact an appropriate nutrition specialist.He can follow the most appropriate diet, activate his favorite products, take into account individual characteristics, preferences, explains how to lose weight correctly.
Myths, deception and lies must be ignored
To date, on the Internet, you can find a huge amount of information on various diets, electrical systems.There are special forums for similar people, where people recommend "effective" methods.Consequently, a large number of myths have appeared.These include:
- The most common myth says that nutrition should be regular, split up, up to five times a day.If the fifth time falls in the night, don't jump it.But that should not be a snack, but an appropriate balanced diet.
- Press simulators, other problematic areas help lose weight.Such simulators, as a rule, do all the work for a person.The combustion of calories does not occur.As a result, there is no shortage.They can be used in a complex to improve skin condition.
- There are special food products that allow you to lose weight.In most cases, advertising these dishes is a deception marketing decision.
- Fat can be transformed into muscles.Muscle mass and fat has a completely different chemical structure, cannot move from one shape to another.
- You can lose weight locally, get rid of specific problematic areas.During weight loss, general weight loss occurs, affecting all areas of the body.
To dispel the myths, only a highly qualified doctor can say the right direction.He will be able to develop a safe complex that not only reduce weight, but also improve health, hair, nails and skin.
Is it realistic to reset 5, 7 or 10 kg in a month?
An excess weight does not accumulate per day.Regarding the combustion of one kilogram of fat, you need a shortage of 7,000 calories, and vice versa, you need a surplus for a set.Consequently, do not critically say "I want to lose 10 kg per week", "I want to lose weight of 20 kg per month."It is best to fill up with patience and set a real goal.
It is quite possible to lose weight in a month of 5 kg.Just reduce the calorie content of nutrition by 15 to 20%.The menu must 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 by 7 kg?To restrictions in nutrition, you should 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, home training with your own weight, without additional equipment will come to the rescue.
Losing weight in one month by 10 kg is also possible.But it all depends on the initial volume of excess weight.It will be necessary to make a lot of effort, to change nutrition, to add physical activity.It is also recommended to add cosmetic procedures, massage, film.
How much do you need to lose 10 kg per month?
How to quickly lose weight of 10 kg?There are many different methods.Some of them are effective, allow you to reject the hated kilograms as soon as possible.Others are faithful, promise progressive weight loss.The approaches differ from each other according to the following criteria:
- In duration: a weekly diet, for a month, several months;
- By strict restrictions.There are mono diets that allow the use of one or two products or in its own full, balanced.The latter practically does not limit weight loss, are based on the calculation of calories;
- For incoming products: there are balanced diets, diets rich in hydrates and rich carbohydrates;
- A complete technique which includes work with appropriate nutrition and correction of eating behavior.
It is important to find your type of nutrition, which will be comfortable, not to bring discomfort.But it should be understood that rapid weight loss can be dangerous, to transport certain contraindications.It is necessary to lose weight only under the supervision of a specialist in weight loss, diagnosis and weight control.
It is quite possible to quickly lose weight in a short time.But what will be the consequences?This is why it is important to find a specialist who will supervise each stage of weight loss, to monitor health.
Menu for weight loss of 10 kg per month
Good nutrition is the first step on the path of a healthy and beautiful body.The diet must be balanced, provide the needs of the body to vitamins, minerals, nutrients.
The one -week menu depends on the daily calorie standard, the ratio of proteins, fats, carbohydrates.You can calculate the necessary values via an online calculator or regardless of the following formulas:
Calculate the main metabolism - the number of calories necessary 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-A Life mode of low activity, forming two to three times a week of average intensity;
- 1.5 - Moderate lifestyle, training up to five times a week, very active work;
- 1.7 - Active lifestyle, daily training, active work;
- 1.9 - Daily intensive training, active physical work.
- The resulting value is the caloric rate required to maintain the current weight.15-20% must be removed from it, you get the standard necessary for weight loss.
- For healthy weight loss, it is necessary to adhere to the good ratio of proteins, complex carbohydrates and fibers.
Depending on the values obtained, you can make a menu.Consider an example of a balanced diet for the day.
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Such a menu provides the body with the nutrients, the vitamins, the necessary minerals, while the calorie content of such a diet is very small: 1034 kcal, proteins - 82 g, fat - 21 g, carbohydrates - 141
Portions and recommendations for possible nutrition
You can lose emergency weight in a short time, adhering to the following basic rules.They are developed by qualified nutritions, based on many years of experience, a serious medical practice.These include:
- An increase in the amount of protein in the food.Studies have shown that protein foods offer a feeling of prolonged 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, cottage cheese in a daily diet.
- An increase in the number of vegetables, fruit.The fiber contained helps to eliminate toxins, toxins, body cleaning.
- It is preferable to give preference to unprocessed foods cooked without oil or with a minimal addition.
- It is necessary to strictly observe the standard of drinking water per day.
- It is necessary to reduce the portions, but to increase the number of things per day: 3 main meals, lunch, afternoon snack, late dinner.
- It will be necessary to buy electronic scales, to weigh each meal.
- It is recommended to make a menu for one day in advance, to calculate the number of calories, proteins, fats, carbohydrates.
Respecting these simple rules, adding physical activity, will allow a woman to lose 5, 10, 20 kg at home.
Equipment useful for weight loss
Take food supplements for weight loss or not - a specialist in weight loss decides.It is not recommended to prescribe them for yourself, because the poor choice of medication, the dosage can cause health problems.
Food supplements, subject to an appropriate choice, can significantly accelerate the weight loss process, facilitate the task.These drugs have the following advantages:
- activation of metabolism, acceleration of metabolism;
- Improvement of peristalism - promotion of excrement by the intestines;
- Clean the body of toxins, toxins;
- Get rid of dehydration, normalization of water balance;
- body feeding with the necessary vitamins, nutrient minerals;
- Standardization 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 powder.
Diet for weight loss of 10 kg per month
There are a large number of diets on the internet, promising a good result in a short time.In criticism, you can find criticism from satisfied women: "I managed to lower 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 such opinions, people are ready to refuse everything, to respect strict restrictions.But the experts urge to be careful, to use only methods, proven methods and not to refuse to observe a specialist.
You can quickly lose weight of 10 kg using certain diets.
There are three main types:
- Strict and caloric content of the diet on which is 800 to 1,000 kcal.It is not recommended to join it for a long time.Moso regimes are generally used, such as kefir, cucumber, buckwheat.
- Cleaning, contributing to the excretion of toxins, toxins.Such nutrition implies a complete rejection of fatty, spicy, salted and smoked foods.The diet includes a large number of vegetables, fruit, rich in fiber, cereals and cereals.
- Balance.It will not give a quick result, it will not be possible to win 10 kg per month, but the balanced diet will not harm the body, on the contrary, to improve the work of all the systems, of internal organs and to improve well.
Each of the diets for a month has its advantages, disadvantages.But in general, they are similar to each other:
| Advantages of a diet for a month | Disadvantages of a diet for a month |
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When you choose a menu, you should focus on the individual characteristics of the body.It is necessary to take tests regularly, to identify the existing nutrient deficits and to reconstruct them.It should be noted that any diet gives only a temporary effect.You can lose weight and save weight using appropriate nutrition, change in eating behavior, habits.Only this approach is the only real.
Monitoring of weight loss progress
You must also correctly follow the results.The numbers on the scales cannot always be true.This is particularly true for women whose weight fluctuates in the menstrual cycle.
Appropriate monitoring includes the following principles:
- It is necessary to weigh the same day, almost at the same time.Ideally - in the morning, after visiting the toilet.
- It is best not to weigh daily, only during the first month, when weight loss occurs particularly quickly.The weight can fluctuate due to an excess liquid, any one.Optimally or twice a week.
- Evaluate not only the weight, but also the quantity of muscle mass, the percentage of fat.To do this, you can use a smart clock, a calculator on the internet.But it is better to undergo a complete examination in the weight loss clinic.
- Keep a surveillance journal, save each dimension.
- The simplest option to follow progress is clothing.The usual things will become once again, they will start hanging.
- Another option is to take photos regularly, to make collages.
Periodically, the weight can "freeze" at a certain level.It is a completely normal phenomenon.To cross this border, it is necessary to spend a day of fasting or, conversely, to allow you whatever you want.The main thing is that the body changes, moves away from the usual image.
Exit the regime
Draw 5 kg, 7 kg or 10 kg, but the main thing is that the weight does not come back at the end of the diet.The correct output is the key to preserving the result.It should be progressive.The following rules can help:
- Gradually introduce products from the list of small banned portions;
- Gradually increase the calorie content of the regime by 200-300 kcal each week;
- Make sure you attend the training training, which does not overload the body;
- Make sure to drink the required water rate;
- Take vitamin complexes, mineral supplements.
The diet must be fluid, duration of two to three weeks.It is only then that the body can adapt, rebuild the new diet.
If there is a task, temporarily lower 5.7, 10 kg, after leaving the diet, you must prepare the return of the weight.But the ultimate goal is not only to reduce weight, but also to preserve it.And this is only possible with the continuation of appropriate nutrition, observing the adjustments of the eating behavior.Such a technique is available in clinics specializing in weight loss.
What eating habits will help lose weight?
Questions about how to lose 5 kilograms in a week, how to lose 7 kilograms per month worried a lot.But there is no need to exhaust yourself with diets, intense training.Just change certain eating habits:
- Sleep at least 7 hours a day.The lack of sleep violates the production of hormonal hunger (Ghrelin), then the saturation signal in the brain arrives late.According to studies, it has been revealed that a person who chronically uses more than 40%calories.
- An hour after work must be considered a rest.
- Learn emotions to call your names.Emotions must be experienced, not chewed.
- Drink enough water.Pure water helps eliminate fat disintegration products, improves intestines.
- Don't make a cult of food.There are pleasures not only on a plate in the kitchen, but also everywhere, in the world around you - a visit to the theater, exhibitions, a favorite lesson that will help work with the appetite of the evening.
- You have to love yourself and respect yourself and your body.
- It is necessary to introduce an incentive system, of gifts for each 3 kg reduced, which will motivate the weight more.
- Sporty.These can be simple exercises performed every day.Sometimes even walking for an hour is enough to look good and improve your well.
- Buy beautiful clothes for yourself.It is necessary to avoid clothing designed to hide the silhouette.This does not mean that you have to wear everything that is tight, no extreme is necessary.But clothes should love.
- Do not abuse alcohol.
- Eating only good quality delicious food.It is a myth that everything is useful - not tasty.There are many recipes for preparing delicious and healthy dishes.
- Divide the products by color.Red products are products leading to overeating.There should not be in the house, it is a festive food.Yellow products are light desserts, fruit and milk.These products can be located.And the main part should fall on green products - these are vegetables, low meat in fat.
- There are 4 to 6 times during the day in small portions.
- Make desserts at home in portion.A whole cake is a colossal difference.
- The dessert must complete the reception.It will benefit from the taste, but will eat less.
- Do not categorically deny any product.The more "impossible" there is to repeat, the more you want, a restrictive appetite appears.You can eat a little piece, a little of what you really want.
- The foods with carefully water, "savor" each room, so the saturation will be so faster.
- Do not take food in front of the TV screen or the computer monitor.Such food will not go for the future.
- Another good habit of losing weight will be the rejection of food garbage (semi-finished products, fast food, shavings, crackers, nuts, etc.).
- Have sex regularly.We know that sex is the best medication for all problems.And weight loss is no exception.
It is recommended to join these food rules even after the completion of weight loss.This will save weight after release, improve the body, strengthen immunity.
Exercises for weight loss
Exercises can help lose weight, but without appropriate nutrition, they will not bring the appropriate result.A desire is not enough, they will have to try, to make training part of life.There are general rules, adhering to which it will be possible to make the body more in shape:
- You should train at least three times a week.
- The training must be long.Studies have proven that aerobic training for more than 40 minutes is the best method for losing weight.
- Aerobic loads must be combined with power.Each training must be completed with stretching.
- During training, it is necessary to monitor the pulse, it must not exceed the maximum authorized value.
- Training must be functional, oriented towards all muscle groups.
- The charges must be increased gradually.
Physical activity is recommended to be supplemented by appropriate nutrition, observe the diet.All nuances can be told by a specialist in weight reduction, a personal fitness instructor.But it should be kept in mind that this weight loss method is not suitable for everyone.In most cases, a complete technique is necessary, combining the principles of rational nutrition and psychotherapy, offered in weight loss clinics.
Opinion on the reduction in excess weight
Weight loss examinations confirm the fact that it is quite possible to reduce the weight from 5 to 10 kg per month.But the main thing is to do it properly, without harming the body, well.Statistics according to journals show that people who lose weight through specialists in the weight reduction clinic get better results.The weight loss process is faster, while the body quality improves: muscle mass increases, the percentage of the fat layer decreases.