Lose 10 pounds in a month — a goal that is not for everyone losing weight is achievable, and there are a number of reasons: initial weight, sex and age, selected methods. To lose weight fast, but it does not harm your health, you need to eat right and connect exercise. Out of any diet for quick weight loss should be gradual. But prior to its implementation need to become familiar 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. Achieving results depends on the following factors:
- age — the older a person is, the harder it is given each thrown kilogram;
- sex — women lose weight and the surrounding area and surroundings much slower than men;
- health — if there is any disease, weight loss will be slower and it should coordinate with the attending physician;
- selected methods — the higher your daily caloric deficit, the faster you lose the weight, but strict diets give short term results.
As practice shows, to get rid of hell 10 kg in a month is possible under the following conditions:
- overweight person is over 30 kg;
- age losing weight — Yes 30 years, and he is physically healthy;
- people strictly complies with the necessary diet and training.
In the first week lost the largest number of kilos and 5, because in connection with a change of diet out the excess fluid that is an average of 2-4 lbs. With another week's results will be approximately 1.5 Yes 3 kg.
The recommendations of experts
To lose weight without harm to health, experts recommend Ada to refuse a strict and hungry diets and preference for nutrition. This unequivocal position of doctors against extreme methods of weight loss due to the following reasons:
- too large a caloric deficit has a negative impact on health and wellbeing;
- losing weight this way does not give steady results, and the weight returns in a short time, hours h additional pounds;
- severe restrictions in 90% of cases lead Yes breakdowns and psychological disorders as their consequence;
- weight loss is due to fluid and muscle tissue in the first place, and then goes the fat that affects the appearance and skin condition;
- even a completely healthy person with a high degree of probability there will be a deficit required for full activity of trace elements.
Main rules of weight loss
To properly organize a weight loss at home, must adhere to the following principles:
| Rule | Explanation and recommendations |
| Drink water | Ordinary pure water in an amount of 8-10 glasses a day — a simple tool to speed up the metabolic processes because it maintains the water balance, and therefore all types of exchanges: carbohydrate, protein, lipid normal. If you drink water right — and after eating for 40 minutes, but not during the meal, it is possible to significantly reduce the feeling of hunger and amount of food intake |
| There is often little in the same hour |
Smaller meals at the same time each day gives the following positive effects:
|
| The right to distribute proteins, fats, carbohydrates |
The main part of carbohydrate food should be consumed in the morning and another in the evening and should prevail proteins with vegetables, sour fruits, dry fiber, dairy products. The distribution of proteins, fats and carbohydrates for weight loss should be:
The vegetables and fruits that have negative calorie content are considered to be conditional carbohydrates, their raw need to eat at all meals |
| Eat slowly | Chew your food thoroughly — the initial stage of digestion. In addition, slow urchin allows you to feel the flavors of simple foods and enjoy the hell of them |
| Count calories | A calorie deficit is a prerequisite to weight loss. To achieve it, you need to calculate your daily rate and reduce it by 20%. Daily diet should be planned within this figure. To count calorie after skin dropped 5-6 pounds |
Feeding habits of people of different age and sex
Losing weight with a balanced diet with regular exercise in people of different age and sex may the following features:
| A category of people | Features |
| Teenagers | Adolescence is characterized by intensive growth and hormonal changes. To provide support to the body, the child should be eating enough carbs — about 40% of the daily diet. It is recommended to take vitamin complexes on prescription |
| Girls | Girls Yes 30 years metabolism is fast enough to reduce the weight enough to adhere to the General rules of weight loss |
| Women | After 30 years of age the metabolic processes slow down. Suitable for quick weight loss considered the protein diet, provided, however, that there are no contraindications. It is important to consume plenty of healthy fats contained in fish, nuts, avocados, vegetable oils, to prolong the youthfulness of skin and keep the beauty of hair |
| Guys | Young people have a metabolism fast enough so they can eat slow carbs in the afternoon. Also there is a high need in the daily use of high-quality protein. On average, you need about 130 grams of protein in a pure form |
| Men | The main obstacle and weight loss in men over 30-35 years — beer, because it promotes increase of level of estrogen, the formation of adipose tissue in the abdomen and chest. At this age it is important to observe a healthy lifestyle and all the basic rules of gentle slimming |
Menu
Sample menu proper food for the day looks like this:
- Breakfast — oatmeal with raisins and all nuts.
- Snack — cottage cheese with berries.
- Abed — boiled veal, roasted vegetables: eggplant, carrot, bell pepper.
- Snack — green Apple.
Review of the best effective diets
The most effective diet for rapid weight loss based on protein products, raw fruits and vegetables.
If you need to lose weight urgently come to the aid of mono. Their advantages — a guaranteed fast result and easy menu. Disadvantages of supply systems, based on 1 kind of product, the phenomenon of Java are that it is impossible to lose weight permanently and the high probability of the phenomenon of Java, the phenomenon of vitamin deficiency or disorders associated with the deficiency of necessary microelements.
An effective detox program. Yes, they carry a vegetarian menu, and the smoothie diet. Weight loss in this case is due to the bowel and other organs, which is 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 Zen. Therefore, in order to lose 10 pounds in a month, you need to expand the menu, the classical version of the diet you as long as it will not resemble a proper diet. First and foremost, you need to add vegetables, fruits, dairy products, lean meats, fish, eggs.
Buckwheat
This mono-diet sustainable results due to a main dish daily menu — buckwheat porridge, cooked in a special way.
Cereal in the evening pour clean water at room temperature in the ratio 1 2 and left overnight. In the morning the porridge is ready and use. Add salt, any spices and oil is strictly prohibited.
A day are allowed to eat 1 kg of this cereal off the shelf.
The original version of the diet involves its retention for 2 weeks. Besides porridge, you need to drink 1, 5 liters of yogurt 0%, there are cucumbers, green apples and herbs.
In this diet designed for a month, except buckwheat is permitted, and the use of green, or that have a negative calorie vegetables and fruits, berries, seeds, nuts, yogurt, lean meats, fish and seafood. This diet will allow you to lose 10 lbs.
A sample menu for each day:
- Breakfast — buckwheat porridge, certa carrots.
- Snack — green Apple.
- Abed — buckwheat, cabbage salad W greens and Apple cider vinegar.
- Snack — a glass of buttermilk î 10 g of fiber.
- Dinner — buckwheat, hard-boiled egg, cucumber.
Potato
Potato diet is high carbohydrate and applies Yes, as its proponents claim for 2 weeks can help you to lose 8 kg Yes, but also to heal the body through the action of the useful component in the composition of the potato. In most diets, this vegetable is included in the list of forbidden foods because of its high caloric content. But if you apply it correctly, it is possible to lose weight.
For the diet is suitable only for young, seasonal 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 due to starvation;
- accessibility — the price of the product reasonable;
- flavor of dishes — potatoes in any form steam delicious vegetables and herbs for most people;
- simplicity is recommended on this diet potato dishes easy to cook even for a beginner.
Yes disadvantages of the diet include uniformity, weight loss due to muscle, which affects the health and appearance.
Menu-week diet for weight loss on potatoes only includes baked young tubers without spices, oil and salt. Be sure to drink plenty of plain water.
For weight loss during the month, more suitable balanced menu potato diet. Example for the day:
- Breakfast — a smoothie from yogurt and Chia seeds.
- Snack — an Apple.
- Abed — mashed potatoes without butter and spices.
- Snack — salad greens, cabbage and cucumbers.
- Dinner — baked potatoes — 150 g sauerkraut — 150 g
Beet
Beetroot is considered one of the most suitable products for bowel cleansing, liver, blood, hell toxic substances. Possessing purgative properties, this root allows you to get rid of the hell of excess fluid, to prevent swelling. Beet diet can be called a kind of detox diet.
Trying to lose weight this way, people can eat the baked beets, boiled and raw form and make broth from it.
But vegetables are allowed to eat:
- cucumbers, zucchini, cabbage, celery, green apples, berries, citrus fruits — unlimited;
- milk drinks 0% fat;
- seeds, nuts, dried fruit, oatmeal and buckwheat — limited.
Sample menu each day beet diet looks like this:
- Breakfast — 60 grams of oatmeal in water in the form of 150 g roasted beets, 10 g walnuts, 20 g of prunes.
- Snack — any citrus.
- Abed — vegetable soup, salad of boiled beets and greens, dressed with a small amount of olive oil.
- Snack — yogurt.
- Dinner — salad "Brush": artya green Apple, raw cabbage and beets in equal proportions.
Vegetarian
This diet is ideal for summer and autumn, when a lot of fresh vegetables and fruits at affordable prices. In addition to them and permitted use:
- bean;
- unprocessed grains;
- dried fruits and nuts;
- vegetable oil, cold pressed;
- in limited quantities — eggs and dairy products.
Your menu can be as varied, based on the application options presented in the table:
| Day | Breakfast | Snack | Abed | Snack | Dinner |
| The first entry in the diet — drinking | Smoothies and banana, peach, berries and Chia seeds | Green tea with mint and lemon | Tomato juice with herbs | Smoothie W cucumber, lemon, celery and parsley | Carrot-tomato juice |
| The second of raw vegetables | Salad W tomatoes and green herbs | Cucumbers | Salad W peppers, herbs and cabbage | Certa carrots | Salad W cabbage and cucumbers V. e olive oil |
| Third — the raw fruits | Banana puree W walnut | Kiwi | Applesauce with raisins | Any citrus | Fruit salad W apricots, peaches and nectarine |
| Fourth — mixed — raw vegetables and fruits | Fruit salad W peaches, banana and berries | Citrus sorbet s | Salad W cucumbers, tomatoes, Bulgarian pepper and greens | Tomato juice | Salad "Whisk" in e raw beetroot, green Apple and carrots |
| Fifth on fruits and vegetables, permitted food which used the heat treatment | Apples stuffed with raisins and walnuts, baked in the oven | A handful of dried fruit | Soup W zucchini, onion, bell pepper, broccoli and green peas | Carrot-Apple puree | Roasted vegetables: carrots, zucchini, eggplant |
| Sixth — fruits and vegetables are also allowed cereals, dairy products and eggs | Oatmeal on the water with the apricots and any seeds | Fruit salad | Tomato-pumpkin soup | Yogurt W berries | 2 hard-boiled eggs, salad of cabbage, cucumbers and greens |
| Seventh — day fasting drinking | Smoothies from berries and flax seeds | Herbal decoction of chamomile and mint | Smoothie W celery, cucumbers and dill with the addition of water | Citrus fresh | Tomato juice |
Hollywood
According to media, many foreign film stars to keep in shape thanks to the Hollywood diet, which is considered one of the many varieties of protein razeena.
The gist of it — a sharp restriction of fats and carbohydrates and eating large amounts of foods rich in protein. Thanks to this menus weight loss is primarily the result of burning fatty tissue and muscular system is preserved.
Are allowed on this diet products:
- lean meats: poultry, rabbit, veal, beef, nutria;
- all kinds of river and sea fish, seafood;
- eggs;
- low-fat cottage cheese, kefir, yogurt;
- proteins of vegetable origin: soya, legumes and products made from them;
- green vegetables;
- acidic fruits and berries;
- limited, nuts, seeds, vegetable oils that are not subjected to heat treatment.
According to the classical variant of the Hollywood diet completely eliminated flour products, sugar, salt.
Contrary to many recommendations of nutritionists, for weight loss this way a person needs to give Ada Breakfast.
Such a measure is justified by the conclusions of some scientists about human biorhythms. According to the digestive system getting ready and eating only after vigorous activity, when used up some energy reserves. In other words — "a hedgehog needs to find before eaten to eat."
Menu Hollywood diet for a week:
| Day | Snack | Abed | Snack | Dinner |
| 1 | Boiled chicken egg | Boiled Turkey fillet, greens | Citrus | Steamed seafood |
| 2 | Cucumbers | Soup with greens and chicken meatballs | Yogurt | Steam fish cutlets, salads W Kale |
| 3 | Green Apple | Baked zucchini stuffed with minced chicken and herbs | Cheese W dry fiber | 2 hard-boiled eggs, a piece of cheese low-fat |
| 4 | Kiwi | Stew W zucchini, green peas, bell pepper W chicken | Grapefruit | Baked chicken breast, lettuce, a couple slices of lemon |
| 5 | Green Apple | Salad W Chinese cabbage, boiled Turkey fillet, quail eggs | Citrus fresh | Boiled beans, cucumber |
| 6 | Roasted peppers | Stew with veal meat Turkey | Yogurt | Baked fish, a couple slices of lemon |
| 7 | Any berries | Cheese with cucumbers and greens | Green tea | Cheesecake W cottage cheese, eggs, sweetener and starch |
After one week diet menu should be repeated, but no more than 4 times. For a minimal injury since the third week of the diet should be expanded cereals and plant food.
"Five parts"
The original power system, developed by the American nutritionist. Its main principles:
- The first meal should not be early. Later than Breakfast, the more calories you burn after you Wake up. Start the day with a Cup of coffee and a vitamin complex.
- You need to drink only low-calorie beverages. We need to completely eliminate sweet.
- At Abed and dinner to z Adazi portion, which is not more than 5 pieces, each of which is equal to one bite. Restrictions in the set of products there — it may be 5 pieces of cake, a hamburger, lean meats, or greens. But it is very important that the menu was the most varied and every day used new products. He, the Lord, strongly recommends to give preference to high-calorie food that people eat and not feel hungry.
- Be sure to eat every day vitamins and proteins. The first is necessary to prevent vitamin deficiency and all the diseases they can provoke. Second — to preserve lean muscle mass.
- Allowed to do snacks. Serving sizes should be equal to one bite.
Diet can hell 7 Yes 30 Zen.
From this methodology a lot of enemies, and most experts recognized as it is unhealthy and not safe for the body. However, it has the following advantages:
- the performance of skin a week you can lose 4 kg;
- variety — you can eat all what you want;
- reducing the stomach in size — thanks to its small size, which prevents overeating in the future.
Physical activity
Weights and cardio activity is an integral part of any process of weight loss. They can perform both at home and in gyms.
Physical activity give the following effect:
- it becomes easier to achieve a calorie deficit;
- manages not only to lose weight, but also to form a developed harmoniously proportional figure;
- it becomes easier to give up bad habits;
- impossible to maintain enthusiasm, good mood and self-esteem.
In the gym
The advantages of workout in the gym is that they provide the following capabilities:
- ask for help on how to design and detail, the right equipment and specialist;
- to fully concentrate on training without being distracted by household chores;
- to train diverse thanks to the trainers and other sports equipment.
Plie squats
Among all the varieties of plie squats are the most effective: pumped buttocks, back and inner thighs. 90% full of people these problem areas.
Technique:
- Widely spread toes and knees out to the sides.
- Sit Yes a level between the knees and buttocks form a straight parallel to the floor. The weights should be to keep ahead.
- Stand up with a straight back, fast, but without a breakthrough.
Deadlifts
Exercise applies basic, it allows you to train the muscles of the back, back of the thigh and buttocks.
Technique:
- Widely spread toes and knees out to the sides.
- Sit Yes a level between the knees and buttocks form a straight parallel to the floor. The weights should be kept in front.
- Stand up, keeping your back straight, in an intense pace, but no jerk.
Attacks
This is one of the best exercises for shaping beautiful legs and buttocks, is very energy intensive and consumes large amounts of calories.
Technique:
- Widely to step forward with a straight back.
- Sit down Yes touch the floor with his knee on the back legs.
- Both knees should form right angles, the load should fall on the buttock of the back leg.
- Stand up and repeat the exercise on the other leg.
The bench press barbell or dumbbells and chest
This is a basic exercise that helps to develop muscles of the chest, back and arms.
Technique:
- Lie on your back.
- Relax your arms down. The elbows should form a right angle.
- Raise the weights gradually, without jerks, to a height of raised hands.
Cardio
Cardio for effective weight management, enhance endurance and cost more calories. Most of the modern rooms is equipped with treadmills, cross trainers, exercise bikes, step platforms.
Any kind of cardio is important:
- correctly to breathe — inhale nose, exhale mouth;
- to control the pulse — fatty tissue is burned if it is at least 120 beats per minute;
- to perform the exercise 8-10 minutes before exercise to warm up and the maximum number of hours after weight training for weight loss.
In addition to these exercises there are many other designed to work all muscle intact. You need to define "lagging" muscles, analyzing their shapes, and to focus on techniques aimed at their development.
Morning complex "for the lazy"
You can perform a simple set in the home. It is suitable for those who do not like weight training or may not apply Yes, by virtue of their state of health.
Exercises strengthen different parts of a whole and have a invigorating effect is akin to charging. Run them even lying in a spoon.
"Vacuum"
Technique:
- Deeply inhale and exhale intensely widely open mouth.
- To make the most deep breath, hold breath as much as possible to involve the stomach and stretch the stomach muscles. To stay in this position for 8 seconds.
- Slowly exhale and relax the muscles.
Vacuum is done only on an empty stomach.
Gluteal a "bridge"
Technique:
- Lying on your back, bend your knees.
- Lift buttocks as high up as possible, relying on the shoulders and heels.
- To stay at the top for a few seconds.
- Lower the buttocks.
Leg swings
Technique:
- Lie on your side, lean on elbow, bottom leg bent at the knee.
- Stretch the top leg and raise it up slowly to feel the strain on the muscles of the thighs.
- Repeat the exercise on skin leg 20-30 times, do 3-4 approach.
Twisting
Technique:
- Connect your palm on the neck, elbows dissolve in the parties.
- Straining the abdominal muscles, lift the upper body 45 degrees.
The output and the possible effects of fast weight loss
Rapid weight loss can have a number of negative consequences:
- saggy skin when losing weight for it does not follow, or age greater than 40 years;
- "breakdown" products, which were forbidden during weight loss and their negative effect on the digestive system;
- the return of the lost weight after the restoration of water-salt balance and return to the usual menu.
- exacerbation of existing diseases subject to strict versions of the diet.
Output
To preserve the results obtained, experts recommend to properly exit from any diet:
- you must continue to eat fractionally and balanced, but gradually increase calorie (200 kcal per week);
- when momoracing to expand the menu, you should first healthy foods and junk food are advised not to return at all;
- by increasing the amount of salt consumed should increase the amount of water;
If you really want ate to eat unhealthy foods such as sweets, starchy foods, fast food, such meals are allowed 1 time per 7-10 days. These days, it is recommended to train intensively.