Being overweight is typed slowly, as he leaves. Such a process –the result of the work of a healthy metabolism. But with slow metabolism, slagging of the organism, hormonal imbalances and other health problems becomes that the signs of the scales quickly grow up. If for some reason you keep a constant diet is not wish to look at the express methodology for effective weight loss in a month.
On how much you can lose weight in a month
The goal is to lose weight in a month on a 2, 5 or 10 kg, not to harm the health, it is necessary to understand the principle of functioning of the organism. Being overweight appears as a result of a slow metabolism, which is not enough to process the substances from food energy, we are saving their "reserve" as the subcutaneous fat mass. In particular, it is the simple carbohydrates contained in sugar, flour, alcohol, fast food, mayonnaise with ketchup.
It is necessary to remove from the diet consumption of those products, or do physical activity for themselves a waste of calories. Sitting on a grueling diet with plenty of limitations is strictly not recommended. For the body it will be a lot of stress, which lead to unpleasant consequences. It considers that there was a famine, slowing metabolism even more. Initially the same, as a source of energy, breakdown of muscle fibers, and only then, begin to fat cells Sundays.
A necessary stage in any weight loss program, nutrition experts believe cleansing modern adsorbent Enterosgel. He is actively absorb a harmful waste substances and toxins, which are in abundance coming into the bloodstream to break down fat. These toxins induce characteristic for diets nausea, bad taste in the mouth, disorders of stool, tarnish skin, appearing on her acne and blemishes. This sorbent well fills the stomach and creates a feeling of satiety, sucks up excess stomach acids and enzymes that neutralize their irritant on the stomach wall. Let's say that his income is lengthy courses unlike other sorbents.
It is possible to lose weight in a month? Found that properly lose more than 5 kg per month is not easy, but it is possible without grueling diets. On the basis of the principles of correct rational nutrition, systematically resets to 4 kg for one month, without affecting muscle mass. When adding the movement of the sports exercise, this number increases to about 10 kg per month.
How to lose weight in a month 10 kg
How to lose weight in a month 10 kg, you will need:
- Consult with a specialist.
- Choose a suitable way of eating, the physical burden.
- Before that how to drop excess weight, get your body on a diet.
- Spend a month on the diet or the proper food.
- Continue to maintain the obtained weight, stick to the basics of good nutrition.
How to lose weight in a month 5 pounds
If you would like to take care of your weight and lose weight in a month 5 kg, do not break the basic rules:
- Can't starve. On a separate, incorrect fasting, only fat accumulates, and lose weight gaining at the expense of losing muscle with the liquid, which leads to dehydration. When again you start eating, the weight comes back, and because of the lack of muscle mass appearance will deteriorate.
- Not resort to strict diets. The principle is the same with fasting. The body ceases to receive important substances and vitamins. Damage diets best doctors and with other professionals.
- Pass by the "magic bullet". Coffee for weight loss, a special berry, or kelp does not help you become slim! There is no hope to lose weight in a short period of time.
Weight loss Program for a month at home
Lose weight in a month - easy process to achieve a result and lose the extra kilos possible, with the right approach to exercise and diet. Create a menu for the next day, relying on the musician to the tips below. Build a program of workouts for the month, add cardio for weight loss and strength exercises for muscle building. Due to a combination of nutrition and physical activity, you will understand how to lose weight in a month, strongly weight loss and pulling figure, not sit on a rigid diet.
When choosing exercises for weight loss in a month do focus on cardio. With the help of jogging, vigorous jumping rope will quickly lose and go into the minus typed kcal. On request write to gymnastics or exercises. They warm up the muscles and prepare them to stress the joints.
Watch at your own à la carte really. Restore it by food rational. A special diet for a month need. There are calculators and formulas for calculating calories. Consider the following:
- For girls 655,1 + 9,6 × weight of the body + 1,85 × growth – to 4.68 x age;
- For boys 66,47 + 13,75 × body weight + 5 × growth – 6,74 × age.
From this result subtract 20% and get the daily norm of calories. In this standard you should fit, but not recklessly. There is a definition, such as proteins, fats, carbohydrates in percentages of 30, 20 and 50%. Know your daily needs in kilogram-calories, it is easy to calculate the calories derived from protein, fat, carbohydrates. Bad habits contribute to weight gain, so try to get rid of them. A day drink several litres of water.
The Menu is constructed as follows:
- For breakfast choose complex carbohydrates and fiber (porridge from oat and rice cereals, buckwheat and vegetables), protein (eggs and cottage cheese), tea, coffee, pastries or bread from a flour of a large grind. If the calories, proteins, fats, carbohydrates allow you to take a piece of cheese, as a source of fats. You can drink the juice, but fresh and natural, without sugar, because the purchase includes simple carbohydrates.
- On the second breakfast or a snack, take fruit.
- For dinner, cook the meat or fish, add to it potatoes or vegetables. From the salt as a seasoning dispose. Replace it with spices.
- In the afternoon tea you can take dried fruit, light yogurt or low-fat dairy products, and dairy products.
- Dinner - meat and fish, but with a lower content of carbohydrates than for dinner.