Can I get how to lose weight 10 kg in one month?

Don't believe in tomorrow, 10 kg month — a target, not all the weight can be reached, and there are a few reasons for this: first, weight, age and sex selected methods. To lose weight fast, but it isn't damaging to your health, eat right, and you need to connect a physical burden. Outside any diet for fast weight loss slowly. And before you start, I need to abide in him to know the possible consequences with sudden weight loss.

Target accessibility

To lose weight 10 kg in one month may be, but not in every case. The conclusion of success depends on the following factors:

• age — the older the person, the more difficult it is relieved each given kg;
• Gender — Women weight slower than men;
• health — any disease, weight loss will be slow and need to coordinate with your doctor;
• the selected method — higher daily calorie deficit, the faster you lost the weight, but at the same time a strict diet to give a short term result.

As can be seen in the application to get rid of 10 kg / month manages under the following conditions:

• an overweight person, more than 30 kg;
• age, weight — 30 years of age, and he is physically healthy;
• person, to be strictly followed a diet regime and exercise.

The highest number of kilograms lost in the first week — 5 due to a change in the diet because the extra liquid, and 2-4 kg this average. the second week the results of between approximately 1.5-3 kg.

The recommendations of the experts

Extra to lose weight without harm to your health, experts, give up, strict diets, and proper nutrition and give preference to open. Doctors in such a strong position against the most extreme reason for attenuation is the following:

• huge a calorie deficit adversely affecting the health and well-being;
• slimming this way, stable results, and rotating weight in a short time, sometimes the extra weight;
• restrictive 90% failure and cause psychological disorders, their investigation;
• the texture of weight due to fluid loss and Nov at first, then in ruins, oil — affecting the external appearance and the condition of the skin;
• even a completely healthy person with a great probability to reveal the will reveal the degree of trace elements necessary for a satisfying life.

The Basic Rules slimming

Reset the weight of a properly organized House must comply with the following principles:

Alkan	Description and recommendations
Drink water	8-10 glasses of water a day to speed up metabolism because Normal clean a simple tool that balance, so any change: carbohydrate, protein, lipid normal. If the right to a drink of water — 40 minutes before and after meals, but during the meal, — to a large extent to reduce the amount of hunger and food intake
Often less, and at the same time	Fractional nutrition, every day at the same time the following positive effects: your metabolism it starts working, quickly no food shortage the body; missing "open" time intervals; improving the digestive process, prevents constipation
Correctly distribute proteins, fats, carbohydrates	Fresh bulk you need to eat carbs in the morning, on the second evening I proteins, vegetables, acidic fruits, dry fiber, dairy products. Distribution, protein, fat and carbohydrate to reset the weight should be as follows: protein — 60%; slow carbs — 20%; fat — 20%. This is regarded as a conditional negative calorie carb fruits and vegetables, in their raw form with all methods there is a need for food
Eat slowly	Careful mastication of food — during the initial stages of digestion. Also, eat slowly and taste makes you feel easy to eat and enjoy the tones
Count calories	A calorie deficit — mandatory slimming. For her to calculate and reduce their daily rate you need to reach 20%. The number of scanning required for a good diet plan. Count your calories, then you need dropped 5-6 pounds every

Power features people of different age and gender

Weight loss, a balanced diet and regular physical activity in people of different age and gender has the following characteristics:

Category people	Features
Teens	Puberty is characterized by intensive growth gross chromosomal rearrangements and hormonal. The baby body must be consumed is sufficient to provide support carbs — 40% in the daily diet. It is recommended to get vitamin complexes are prescribed by a doctor
Girls	Girls until the age of 30 is sufficient to reduce the overall weight of the stick fast enough and your metabolism slimming rules
Women	After the age of 30, your metabolism slows down. Suitable for fast weight loss which is considered as protein diet, but of course there are no contraindications. It was important enough because it contains fat that are beneficial the amount to consume fish, nuts, avocados, vegetable oils, to extend the life of the skin's youth and beauty to maintain hair
Gentlemen	Metabolism fast enough in young people, so they can be consumed slow-carb in the afternoon. There that are used daily need a high quality protein. On average, it required approximately 130 g protein in its purest form
Male	The main obstacle to weight loss, because estrogen levels in men contribute beer age 30-35, education, abdominal adipose tissue and chest. At this age is important, and living a healthy lifestyle all of the Basic Rules slimming soft

Menu

A day of eating right sample menu looks like this:

1. Breakfast — oatmeal, raisins and any nuts.
2. Snack — strawberries with curd.
3. Lunch — boiled meat, cooked vegetables: eggplant, carrots, peppers.
4. Snack — apple Yesil.

Most effective diets overview

The most effective diet, fast reset based on the weight of protein products, raw vegetables and fruit.

Urgent help will come when I want to lose weight mono. Their benefits — guaranteed results fast, and the menu is ease. Disadvantages in power systems, basic kinds 1 the inability to produce, weight gain, and the high probability beriberi forever or disorders associated with a lack of necessary trace elements.

Effective detox program. Attributed to them a vegetarian menu and desserts-diet. Slimming in this case, cleaning in the ruins, intestines and other organs is useful for a lot of any person. Because of this to lose weight experts, in season vegetables, fruits and berries.

Mono

It is not recommended such a diet to stick to a maximum of 7 days. Therefore, the option must extend for classic menu diet to lose weight up to 10 kg a month to remind him not to proper nutrition. First you need to add vegetables, fruits, dairy products, lean meat, fish, eggs.

Buckwheat

This mono - lasting results thanks gives, main dish, daily menu — buckwheat porridge, prepared in a special way.

Pm with semolina poured, clean water, and 2 times at room temperature 1 percent Night. In the morning the puree is ready to use. Add salt, any spices and oil is strictly prohibited.

For the puree 1 kg would be ready to take a day off.

The original version of buckwheat diet includes koray for 2 weeks. In addition porridge, gotta drink 1.5 liters of kefir 0%, var, cucumber, apples and Yesil Greens.

In this diet, computed for the months it have let Yesil or wheat porridge, vegetables and uol negative calorie fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. Such a diet will reset 10 kg.

Every day the menu about an option:

1. Breakfast — buckwheat, grated carrot.
2. Snack — apple Yesil.
3. Lunch is always the answer — buckwheat porridge, cabbage salad, greens and apple cider vinegar.
4. Snack — a cup of yogurt, 10 grams fiber.
5. Always in the evening, the answer is — buckwheat porridge, boiled egg, cucumber.

Potatoes

Applies to potatoes high carbohydrate diet and its supporters claim, allows you to not only reset 8 kg in 2 weeks, at the same time as part of the body that can increase the beneficial components of the action of potatoes. Most diets these vegetables including a list of the banned products are high in calories because of. But if able to give the correct weight to use.

At hand for a proper diet because it contains much less starch and seasonal items more useful just young potatoes.

Nutritional benefits:

• nutritional value — potato gives a feeling of fullness, prevents failure due to fatigue and hunger;
• accessibility — reasonable price for a product;
• features flavor dishes — delicious potatoes steam vegetables and greens for most of the people in any way;
• the recommended diet foods to cook potatoes this easy to install, even a novice.

Disadvantages monotony includes diet, weight loss health status and performance of externally due Nov.

Just a two-week slimming menu diet includes baked potato, without young tubers, spices, oil, and salt. Make sure to drink as simple as possible, a water.

Within months a more balanced menu appropriate slimming diet potato. A sample day:

1. Breakfast — smoothies, yogurt, and chia seeds.
2. Snack apple.
3. Lunch is always the answer — potato puree, oil, and spices.
4. Snack — salad greens, cabbage, and cucumbers.
5. In the evening always the answer — baked potato — 150 g sauerkraut cabbage — 150 GR.

Beetroot

To clear the beets and is considered one of the most suitable products, the intestines, the liver, toxic substances in the blood. With laxative properties, this root vegetable, allowing you to get rid of excess fluid to prevent swelling. The beet diet is a detox diet that can be called.

In this way when attempting to lose weight, a person can have the beets in baked, boiled and cheese in the form of accept him.

Also vegetables are allowed to be consumed:

• cucumbers, squash, cabbage, celery, Yesil apples, strawberries, citrus fruits — unlimited;
• fermented beverages 0% fat;
• seeds, nuts, dried fruit, oats and wheat grain — limited.

A diet of beetroot every day sample menu looks like this:

1. Breakfast — oatmeal water ready 60 g, 150 g cooked beetroot, walnuts 10 grams, 20 grams of prunes.
2. Snack — any citrus.
3. Lunch is always the answer — vegetable soup, salad, boiled beets and Yesil, decent, a little olive oil.
4. Snack — yogurt.
5. In the evening always the answer — salad "brush": Yesil grated apples, raw cabbage and beetroot in the same proportions as.

Vegetarian

This diet is ideal for summer and autumn time of fresh fruits and vegetables at very reasonable prices. Are allowed to eat them outside:

• legumes;
• unprocessed cereals;
• dried fruit and nuts;
• vegetable oils, cold-pressed;
• a limited amount of eggs and dairy products.

A weekly menu to make the best variety, according to the model presented in the table option:

A day	Breakfast	Snack	Lunch is always the answer	Snack	In the evening is always the answer
The first input diet — drinking	Sweets and bananas, peaches, strawberries and chia seeds	Yesil tea, mint and lemon	Sauteed with tomato juice.	Smoothies, cucumber, lemon, celery and parsley	Carrot and tomato juice
Second, raw vegetables	Salad, tomato and Greens	Cucumber	Salad, pepper, greens, and cabbage	Grated carrot	Cole slaw, cucumber, with extra virgin olive oil
Raw fruits and the third	Turkish delight with banana puree	Kiwi	Apples and raisins	Any citrus	Fruit salad, apricots, peaches and nectarines
Fourth — on average — on raw vegetables and fruit	Fruit salad, peaches, bananas and strawberries	Real estate agents Realtors citrus sorbet	Salad cucumbers, tomatoes, peppers, and Greens	Tomato juice	Salad "Prometheus" raw beetroot, apples and carrots Yesil
Fifth, food, including vegetables and fruit, cooking, heat treatment is applied	Stuffed apples, raisins and walnuts, baked	A handful of dried fruit	Soup zucchini, onions, peppers, broccoli and peas Yesil	Carrot-apple puree	Cooked vegetables: carrots, zucchini, eggplant
Sixth — including vegetables and fruit, grain, dairy products and eggs	Oatmeal, water, dried apricots, sunflower seeds and any	Fruit salad	Tomato-zucchini soup	Yogurt with berries	2 boiled eggs, lettuce, cabbage, cucumbers, and Greens
Seventh — day discharge drinking	Smoothies, berries and flax seeds	Chamomile and mint herbal decoction	Smoothies celery, cucumber and dill with the addition of water	Fresh citrus	Tomato juice

Hollywood

According to the data, the media, many foreign film stars support form, thanks to the Hollywood diet, and is regarded as one of many varieties of protein diet.

Her essence — sharp restriction of carbohydrates and fats, and large amounts of used products, it is rich in protein. Nov burning mostly fat tissue and weight loss corset this menu is saved.

Products that are allowed power in this system:

• meatless meats: bird, rabbit, veal, beef, Beaver;
• every river and sea fish, seafood;
• eggs;
• low-fat cottage cheese, kefir, yogurt;
• vegetable protein sources: soybeans and their products;
• Yesil vegetables;
• sour fruits and berries;
• limited nuts, seeds, vegetable oils, heat treatment is not subject.

By the classic version, The Hollywood diet, completely outside, bakery products, sugar, salt.

On the contrary, many nutritional advice, weight this way, a person you should not give up the breakfast.

To justify this measure reports some scientists about human biorhythms. According to these figures, only after food intake the digestive system is finished active activities, time spent, a certain energy reserves. In other words, "buy food you need to eat first".

The Hollywood diet menu week:

A day	Snack	Lunch is always the answer	Snack	In the evening is always the answer
One	Boiled chicken eggs	Cooked turkey fillet, Greens	Citrus	Boiled seafood
Two	Cucumber	Chicken soup with greens and meatballs	Kefir	Steam fish, ribs, coleslaw
Three	Apple Yesil	Chicken minced meat in the oven, zucchini and Greens	Dry cottage cheese with fiber	2 boiled eggs, a slice of low fat cottage cheese
Four	Kiwi	Boiled pumpkin, Yesil peas, chicken fillet with peppers	Grapefruit	Baked chicken breast, lettuce leaves, lemon a couple of cloves
Five	Apple Yesil	Salad sprouts, boiled fillet turkeys, quail eggs	Fresh citrus	Boiled beans, cucumbers
Six	Baked peppers	Stewed meat, veal, turkey	Kefir	Fish in the oven, a couple of cloves of lemon
Seven	Any strawberry	Ricotta cheese, cucumber and Greens	Yesil tea	Leaf roll leaf roll, cheesecake ricotta cheese, eggs, sweetener and starch

It is recommended that you repeat diet menu for a week, but more often than not 4 times. Starting with the least damage, you need to develop a diet for the third week in food grains and vegetables.

"Five pieces"

An American original feed system developed as a dietitian. Its basic principles:

1. The first meal doesn't have to be early. Then breakfast, more calories are burned after waking up. Required to start the day with a cup of coffee and a complex of vitamins.
2. I need a drink, just a low calorie beverage. Sweet traces are completely eradicated.
3. For lunch and dinner we need to eat a portion of that is equal to a maximum of 5 pieces each bite. There may be the product of a constraint set, 5 pieces, cake, hamburger, lean beef, Yesil. But it was a very important menu, most diverse and new products that have been used every day. The author recommends to give priority, so high-calorie food and hunger I felt for the person saturated.
4. Necessarily vitamins and proteins consumed every day. The first is necessary to prevent beriberi and all ailments can trigger. Second skim to save mass Nov.
5. You are allowed to do snacks. Portion sizes must be equal, he only bite.

A diet that can be followed 7 to 30 days.

Many opponents of these techniques, and it is accepted by most experts as safe and is unhealthy for the body. However, if you have the following advantages:

• performance — up to 4 kg each week believe tomorrow;
• I want everything and have variety;
• slimming the size of your stomach, thanks to the small portions prevents overeating will.

Physical load

Strength and cardio activity is an integral part of any slimming process. To perform them, at home and in the gym.

Physical load has the following effect:

• the lack of tracking calories easier;
• fail, not only weight, but also create a proportional shape advanced compatible;
• it would be easier, quit bad habits;
• so to maintain enthusiasm, good mood and raise self-esteem.

In the gym

The benefits can work out at the gym, that is to say, they provide the following features:

• help authoring expert the right techniques and the preparation of the program;
• household chores without being completely concentrated exercise;
• by virtue of the exercise of various simulators and other sport inventory.

Plié squats

All types in the city, the shuttle is considered the most prolific plié: shotgun hip, back, hips and inner surfaces. 90% full of people to these areas is problematic.

Technical study:

1. Ankle socks and knee are widely used to side.
2. To sit between the hip and knee that occurs at this level direct, semi-parallel. You need to keep weight in the front.
3. Keeping up, straight back, fast, but a jerk.

Deadlifts

Applies to exercise, basic, that allows you to train the back muscles, back, thighs and buttocks.

Technical study:

1. Ankle socks and knee are widely used to side.
2. To sit between the hip and knee that occurs at this level direct, semi-parallel. Keep the weight on.
3. Keeping up, straight back, at an intense pace, but a jerk.

Lunges

This is a good exercise to build beautiful legs and hips that require a large amount of calories consumption is very energy intensive.

Technical study:

1. Widely step forward with a flat back.
2. Sit up to touch the knee of the rear foot gender.
3. Both the knee pain must shape the load to fall, hip, back, leg.
4. Get up and repeat the exercise a second foot.

Chest barbell or dumbbell bench press

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

Technical study:

1. Lie on your back.
2. My hands down. Elbows is forced to if they are perpendicular.
3. Slowly elevate weights, jerky hand raised to a height.

So cardio

This as effective cardio fat-burning, endurance, and cost more calories. Most pieces are equipped with modern treadmills, orbitrek, exercise bike, stepper fields.

This much cardio is important in any way:

• proper breathing — breathing from the nose, mouth breathing;
• to check pulse — if adipose tissue is burned, that at least 120 beats / minute;
• 8-10 minutes warming up before you exercise and after a time the maximum amount for exercise, bodybuilding exercises, fat burning.

This full-body exercise that is listed there is a great amount of other detailed Nov. You need to determine the "wood veneer" Nov, and emphasis on techniques in a development aimed at their own kind after analyzing shape.

Complex in the morning "lazy"

Perform simple to complex is home to. You can resort them are not suitable for those who love the strength of weight training or health.

Exercise to strengthen the different body parts we provide, it doesn't seem to charge like the bracing effect. You can even do them lying in bed.

"Vacuum"

Technical study:

1. Take a deep breath, and intense breath with his mouth open.
2. Take a deep breath, hold your breath to stretch the muscles in the abdomen, maximum press. Linger in this position for 8 seconds.
3. Breathe slowly and relax your muscles.

Vacuum is made from, and only on an empty stomach.

The gluteal bridge

Technical study:

1. Bend your knees when lying on her back.
2. Based on the most up upgrade of the hip, shoulder and heel.
3. In the top spot to rest for a few seconds.
4. Neglect hip.

Mahi kick

Technical study:

1. Yacht side, lean on an elbow, bend the knee of the lower leg.
2. Slowly raise the upper leg and stretched it upwards, feeling the burden of hip muscles.
3. Exercise to repeat 20 to 30 times for each leg to do 3-4 approach.

Twist

Technical study:

1. Hands behind his head, elbows to the genus party.
2. Straining your abdominal muscles to raise your upper body 45 degrees.

Output and the possible effects of rapid weight loss

Rapid weight loss may have a number of negative effects:

• follow her to give her age sagging skin or weight in excess of 40 years;
• "malfunction" during banned weight loss products, and a negative effect on the digestive system;
• after gaining back all the lost weight back, water-salt balance and return the usual menu;
• General options of the course of an existing disease tight diets.

Output

To keep results for a long time, experts right out of any diet:

• fractional and the food they need to continue in a balanced way, but slowly calories (200 calories) per week;
• monitoring menu to expand, primarily healthy food and harmful products it is advisable to don't come no;
• while increasing volumes of water and increase the amount of salt used;

So much food harmful foods: sugar, flour, fast food, meals like the 1st time you are given 7-10 days. To this day, it is recommended-intensive exercise.