How to lose weight in a month and how many kilos

Weight slowly typed in the same way as goes. Such a process is the work of a healthy metabolism. But with slow metabolism, slagging of the body, hormonal imbalances and other health problems happens that the mark scales rapidly grow up. If for some reason adhere to a steady diet no desire to learn about rapid methods effective weight loss in a month.

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How you can lose weight in a month

Setting a goal to lose weight over the month by 2, 5 or 10 kg and not harm your health, you need to understand the principle of operation of the body. Excess weight appears because of slow metabolism which fails to metabolize substances from food into energy, putting them "in reserve" as the subcutaneous fat mass. This is especially true of simple carbohydrates found in sweet, starchy foods, alcohol, fast food, mayonnaise and ketchup.

You need to remove from the diet consumption of the listed products or engage in physical activity for self-consumption of calories. To sit on a grueling diet with lots of restrictions strictly not recommended. For the body it will be a lot of stress, which will lead to unpleasant consequences. He will think that the famine, slowing metabolism even more. First, as the source of energy that destroyed the muscle fibers, and only then begins to fragment fat cells.

A necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins, which in large quantities into the blood during the breakdown of fatty tissue. These toxins provoke characteristic diet nausea, unpleasant taste in the mouth, disorders of stool, dull skin, appearance of pimples and blemishes. This sorbent is well fills the stomach, thereby creating a feeling of satiety, sucks an excess of gastric juice and enzymes that neutralize their irritant effect on the stomach wall. Let him receiving long courses in contrast to other sorbents.

To really lose weight in a month? Installed that properly to lose 5 kg in a month is not easy, but possible without strict diets. Based on the principles of proper nutrition, are systematically reset on a 4 kg in one month without affecting muscle mass. When you add movement with the workout, this figure increases to 10 kg in a month.

How to lose weight in a month 10 kg

To lose weight in a month by 10 kilograms, you need to:

  1. To consult with a specialist.
  2. To choose the appropriate diet, exercise.
  3. Before to lose weight, prepare the body for diet.
  4. To spend a month on diet or nutrition.
  5. Continue to keep the weight adhering to the principles of rational nutrition.
A healthy diet

How to lose weight in a month 5 pounds

If you want to take care of their weight and lose weight in a month 5 kg, do not break the basic rules:

  1. It is impossible to starve. Wrong with self-hunger, fat accumulates, and weight is obtained at the expense of losing muscle with fluid, leading to dehydration. When you again start to eat, the weight will return, and in the absence of muscle mass appearance deteriorates.
  2. Do not resort to strict diets. The principle is the same as with fasting. The body will cease to receive important substances vitamins. Harm diets proven by doctors with other specialists.
  3. Pass a "magic pill". Coffee for losing weight, special berries or seaweed do not help become slim! Don't expect to lose weight in a short time.

Weight loss program for a month at home

Weight loss in a month is a difficult process to reach a result to shed pounds perhaps with the right approach to training and nutrition. Make the menu the next day, based on the mentioned below tips. Build a training program for a month, adding cardio for fat burning and strength exercises to build muscles. In the result of a combination of diet and exercise, you will understand how to lose weight in a month much losing weight and pulling the shape, not sitting on a rigid diet.

Exercises

When selecting exercises for weight loss in a month do focus on cardio. By running intense jumping rope is quickly lost and go to the minus dialed kilocalories. Optionally, gymnastics or exercises. They warm up the muscles, preparing them to stress the joints.

Diet

Take their menu seriously. Rebuild it, making the meal rational. A special diet for a month not needed. There are calculators and formulas for calculating calories. Use the following:

  1. For girls 655,1 + 9,6 × body weight + 1,85 × growth of 4.68 × age;
  2. Diet
  3. For the guys 66,47 + of 13.75 × body weight + 5 × height – 6,74 × age.

From the received result subtract 20% and receive daily norm of calories. In this rule you have to fit in, but not mindlessly. There is a definition as proteins, fats, carbohydrates as a percentage of 30, 20 and 50%. Knowing your daily requirement in kilo-calories, easily calculate the calories obtained from proteins, fats, carbohydrates. Bad habits contribute to weight gain, so try to get rid of them. A day drink several liters of water.

The menu is constructed as follows:

  1. For Breakfast choose complex carbohydrates and fiber (porridge made from oat and rice cereals, buckwheat and vegetables), proteins (eggs and cheese), tea, coffee, bread or bread made from wheat flour. If the calories, proteins, fats, carbohydrates allow, take a piece of cheese as a fat source. You can drink juice, but fresh and natural with no sugar, as purchased contain simple carbohydrates.
  2. On the second Breakfast or a snack grab fruit.
  3. For lunch, prepare meat or fish, with potatoes or vegetables. From the salt as seasoning refuse. Replace it with spices.
  4. In the afternoon you can take dried fruit, light yogurt or fat-free milk and dairy products.
  5. Dinner - meat and fish, but with less carbohydrate than at lunch.