Rapid weight loss in a week to 10 kg at home

The most effective methods of weight loss remains a proper diet and sport. To work on my form at home without professional assistance, can anyone who knows the basics of proper nutrition and training planning.

What is weight loss

In medicine amittere pondus called special or unintentional weight loss. Most people are eager to lose weight to become healthy and beautiful. Unintentional weight loss is a medical problem that is associated with the disease or stress, hormonal imbalance.

To choose the most effective way to lose weight is to know how your weight exceeds the norm. For this you will need to determine the body mass index (BMI): this weight is divided by height (in meters) squared.

  • If the BMI is less than 18, weight loss is not required. In this figure there is a shortage of weight.
  • A BMI of 18.5-24.99 is considered normal weight, so to lose weight. Someone with this body mass may not like the lack of muscle definition of muscles. In this case, it is necessary to start to play the sport.
  • In the case of BMI within 25-29,99 the person is diagnosed with obesity. He needs to follow the diet and enter into your life physical activity.
  • When BMI 30-40 obese treated under medical supervision. For therapy uses special drugs, such as xenical.
  • When the BMI exceeds 40, that obesity threatens the patient's life, and surgical intervention is necessary. For example, surgery to remove part of the stomach. As a result of the reduction of a person not able to eat as much food, as it was before.

How to lose weight at home

Weight loss at home hard. The necessary force of will, which will strictly follow the diet and to exercise regularly. In the result of it reducing weight often fails. For this reason, many people think that losing weight under the supervision of the trainer is easier. In reality, everything is a matter of motivation. If there is a valid reason, weight loss is possible at home. More people looking to reduce weight when there is motivation, for example:

  • to lose weight only for yourself;
  • wear your old favorite jeans or dress;
  • summer, the beach looks nice;
  • to get rid of the unpleasant symptoms of obesity, for example, loss of breath, pains in the joints, etc.;
  • to improve their health.
One

The desire to have a beautiful picture of all is due to a variety of factors. The man pays less attention to the food if busy. It is advisable to find any passion for the entire period of weight loss, but one that will distract from the food: for example, crafts or photography. The hobby will remain and then it is a big plus. If you have already found your motivation, it is possible to learn effective methods of losing weight at home.

The first steps should be:

  • the exception of harmful products and replace them useful; the principle of caloric deficit in which a person consumes less than you consume;
  • classes strength training, morning gymnastics, stretching;
  • the use of a protein shake, for example, "Leovit", "Rouget", "Herbalife";
  • reception of pharmaceutical drugs for weight loss but they are effective only if diet and exercise;
  • accordance with the mono-dietas' or Express diets, but not often, so as not to cause the body stress;
  • the use of tea instead of the usual special drinks such as tea, cinnamon, herbal teas, yogurt, which is added ginger or red pepper.

How to lose weight

The hardest part is taking the first step in the transition of the correct way of life. Nutritionists recommend not to act dramatically, but to start the process of gradually. This will help to avoid the defects, get used to the new rules, to prevent problems with the heart. First you need to remove from the diet of fast food, including fatty, salty, sweet, spicy. The view that you need to eat less wrong. It is necessary to eat often and in small portions, and the products must be low-calorie. Other mistakes when losing weight:

  • prolonged fasting leads to greater weight gain, irritation due to lack of calories and digestive problems; too intense training – beginners cause severe pain in the muscles and in athletes do not give them to recover faster;
  • eating removal of fat capsule – without dieting and exercise they will not bring a result;
  • body cleansing with enemas – a excess weight problem is not solved.

A necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins in abundance enters the bloodstream through the analysis of fat deposits. These toxins provoke the characteristic of diet, nausea, unpleasant taste in the mouth, disorders of the chair, frigus of the skin, appearance of pimples and blemishes. This sorbent is a well-filled stomach, and with it the creation of a feeling of satiety, sucks an excess of the appearance of the juice and enzymes which neutralize their irritant effect on the stomach wall. Let receiving long courses unlike other sorbents.

After the rejection of harmful products can gradually introduce gentle exercise. First you need to do the exercises only with its own weight, and then add classes with weights. Other simple rules for losing weight at home:

  • drinking more pure water;
  • to give up sugar and flour products;
  • instead of potatoes, pasta or grains to choose fresh vegetables;
  • keep a positive attitude;
  • do not eat 3-4 hours before bedtime;
  • a week to arrange fasting days.
Two

Food rules

Those who choose for themselves any diet, you just need to follow some rules of supply. They concern the frequency of eating, cooking methods and products that can be used:

  • crassum-fibra fiber – vegetables, fruits, totum frumentum bread; eggs;
  • lean meat, fish and poultry; grains;
  • dairy products with low fat;
  • fruit drinks, green tea, Morses, fresh juices;
  • seafood;
  • fruit, especially citrus;
  • dried fruits;
  • nuts (in small quantities, they have a high caloric content);
  • olive oil.

These products should form the basis of the diet. If many want sweet, you need to suppress this desire marshmallows, but to eat no more than 1 piece a day. This product is sweet, but low in calories. It contains pectin, which reduces cholesterol. Althaea is present in fiber, which helps satisfy hunger. The day allowed a serving of dark chocolate 50 g. On the list of completely prohibited products include:

  • fatty pork meat;
  • meat;
  • by-products;
  • fatty sour cream;
  • butter;
  • cream;
  • hard cheese;
  • fat;
  • duck, goose;
  • white rice;
  • meal;
  • couscous;
  • pasta from wheat flour;
  • grains for the beer;
  • sweet cakes;
  • dumplings;
  • canned;
  • bananas
  • grapes;
  • candy;
  • soda;
  • chips,
  • crackers;
  • fast food;
  • seed;
  • sunflower oil.

The main problem when a large weight is eating simple carbohydrates. These include almost all the sweets. Replacing simple carbohydrates for complex, you can easily start losing weight. In addition, accustomed to low-calorie diet, the body will not demand more to pastries and cakes. As for the rules of the offer, among them are:

  • the elimination of the bread;
  • after a meal to eat not more than 200 g;
  • eat often 5-6 times a day;
  • do not cook with butter;
  • eat more vegetables;
  • to cook by stewing, boiling, steaming, baking;
  • to be in accordance with the rule – dense Breakfast and lunch, and light dinner;
  • combining protein with fiber;
  • the last time is 3-4 hours before bedtime;
  • a week to arrange fasting days.
Three

Diet

Diet help you to lose the maximum amount of pounds in a shorter time, but then the weight may return, and in greater number. To prevent this, you should gradually return to normal diet, it is better to go directly to a proper diet. There are different diets, for example, Duc. Its essence lies in the division of the weight loss in 4 stages:

"The attack" - eat only protein food;

"Cruise" - change of the protein and vegetable days;

Consolidation - the gradual return to normal diet;

"Stabilization" - the preservation of the achieved results.

The Dukan diet helps you to lose the first weight, which gives a strong motivation for further weight loss. In all its stages and is allowed to eat limited amounts of permitted foods. Among the disadvantages of this technique are the following:

  • the first step is to eat only protein, it is often difficult;
  • this can cause unpleasant breath because of the abundance of the proteins;
  • some types of fish, seafood and meat, not all the access;
  • sometimes marked constipation, hormonal disorders;
  • women may not succeed in their menstrual cycle.

More severe is the diet called "Favorite". His need to comply with during the week and do not use more than 1 time in 3 months. Every day diet need to eat certain types of food:

  • 1-2 – kefir 1%;
  • 3 – apples unsweetened varieties;
  • 4-6 – skinless chicken and spices;
  • 7 – dry red wine with a slice of cheese.

To side effects of the diet include possible jumps in blood pressure and exacerbation of chronic diseases. In addition, the diet does not saturate the body with vitamins. The advantage of the diet there are no restrictions on the amount of the allowed products. Another plus – effective weight loss at home for 6-10 kg for the entire period depending on the initial weight. The benefits include the following:

  • cleansing of the body;
  • short duration;
  • the lack of unwanted effects and attacks of hunger.

Mono-dietas

The power supply of the system, which boil down to using one product for three, five or seven days, called the Mono-dietas. They are suitable for cereals, fruits, vegetables or lean meat. Women especially love a few:

  1. The nutrition of buckwheat. Cereal in the evening zaparivayut boiling water and pour it with yogurt. In the morning, she will be ready to eat. To eat buckwheat should be 3 to 7 days. In strong hunger is allowed to eat the green Apple. Plus Mono-dietas stands for the simplicity of the cooking. The downside is the complexity of compliance, because it is allowed to use only one product. For a week it is possible to throw 5-7 kg.
  2. The diet of kefir. As in the case of buckwheat, it is allowed for 3-7 days to eat only this fermented drink. Every day in addition to the kefir, you can add chicken, vegetables, fruit, but only one thing. Week will be able to throw 5-7 kg. Plus a diet in cleansing the body and improving the digestion of food. The only drawback is the feeling of hunger due to the severe restriction of calories.

What to drink to lose weight at home

Instead of the usual tea or coffee with sugar in the diet, it is recommended to include special beverages that stimulate the metabolism. They are very simple to prepare and good taste. As examples of such beverages include the following:

  • the tea with ginger;
  • yogurt with red pepper;
  • water Sassi with lemon and cucumbers;
  • the infusion of cinnamon with honey;
  • herbal teas with mint, motherwort, lemon balm, sage;
  • green tea;
  • water with lemon;
  • yogurt with the spices.
Four

Special exercises

Effective weight loss at home is not complete without exercise. You need to train at least 3 times a week. Between sessions you need to leave 1-2 days of break to allow the muscles time to recover. The whole exercise is divided into 3 main stages:

Start with a warm-up: rotation of the body tilt, some sit-UPS, walking in place, arm swing, or just the rhythm of the dance to your favorite music.

Then you can start with the basic exercises for different muscle groups: back, abs, legs, arms. The useful plank, squats, pushups, lunges, crunches.

After them, you need to go to the hitch: most of this section, which creates a beautiful shape of the muscles.

For the hips and buttocks

Many women the main problem areas in women are the thighs and buttocks. To lose weight in a particular area is impossible, but to adjust the specific location of the load is possible. For the hips and buttocks benefit from the following exercises:

  1. Squats against the wall. We must return to the wall, legs spread shoulder width apart. Next, sit gently, as to sail along the length of the wall. Then rise to the starting position. Perform 3 groups of 8-10 times.
  2. Lunges forward. Stand up straight, one leg step forward and bend the knee, lowering the body. The knee of the other leg should be about 1 cm above the floor. The angle bendable limbs rights. Knees should not protrude over the toe, otherwise you can get injured. Touch the hind feet of the floor is not allowed. Each limb should be repeated 3 sets of 8-10 times.
  3. Mahi in a long time. It is better to stand against the wall to hold the hands. Continue to perform the moves first laterally, then forward/back each leg. The lower limb, and gradually, trying to keep her weight to feel the tension in the muscles. Of each leg to make 8-10 times and repeat 3 sets.
30.07.2018