As it can be very hard to lose weight? Rules, diet and exercise

22 November 2019

For strong weight loss there are many different options: effective diets, specially designed exercise and even surgical procedures. It helps quickly and in large volumes to lose weight. Razglyadev the most effective methods a lot of weight.

Principles for a strong weight loss

Before you determine weight loss, you must see the principles (rules) of intensive weight loss:

Established bans on products. Exclude harmful, sweet, flour, salty and fatty. As all effective diet not involve the use of these types of products.
Eat often, but little. Better throughout the day, snacking on nuts, dried fruits, berries, than to arrive hungry for Breakfast/lunch or dinner.
Drink daily at least one and a half liters of mineral water (see water use for human body).
Never eat after 7 PM.
Any strong weight loss involves a selection of diet and exercise in the complex.
At strong weight loss, the body is under stress and weakness. It is therefore necessary to sleep properly.
No starvation. During the day, definitely need to give the stomach to work.
For effective results a lot of weight, you need to prepare yourself psychologically: you set a goal, determine the time to plan weight loss. And then you'll have even more motivation.
Control the weight. Be sure to purchase balance is the main tool during weight loss.
Limit the maximum contact with other people for the period of weight loss. So probably won't be tempted connection there is something for the company or the Association is eaten on someone else's holiday.

Can

Options to lose weight very much, but we are only interested in can strong weight loss. Presented here are the maximum values of weight and can harm the health. Strong weight loss already involves the application of a specific injury and needs constant medical monitoring.

The use of all techniques you use at your own risk.

Diet

To lose weight, you need to decide on a diet. They are very diverse and anyone wishing to lose weight will be able to choose for themselves the best option:

Cucumber – staple food is a cucumber. It can be eaten in unlimited quantities. In addition to this vegetable, you can use light and low-calorie foods: yogurt, fruit, berries, other vegetables. For lunch you can cook the cabbage for a couple with cucumber salad, in the afternoon you can drink a smoothie of cucumber, and for dinner, apples and 1 cucumber. 3 weeks for the cucumbers you can lose from 5 to 15 kg.
Kefir – this type of diet involves a diet exclusively of yogurt. Daily for one week need to drink kefir preferably 1%. Diet is very hard, but the results are impressive – 5-10 kg in 10 days. Strong weight loss is guaranteed.
Severe – this diet to the maximum limits of human power. It is remarkable that you can 1 day is lig food, and the next day will be fasting and only water. And after 14 days you can lose 6-15 lbs.
Citrus – highlights of permitted foods is oranges, tangerine, pomelo and grapefruit. There can be in any amount and in any form (except jam). It is safe to drink citrus juices (natural), make fruit salads, eat them fresh. A week of such hard mode, you can lose 4 to 7 lbs. More than a week to sit on this diet you can not – you can spoil the gastric mucosa.
Dairy is not only effective, but also partially useful diet. You can use any dairy products, but they must be 0% fat. Breakfast yogurt, eat cheese, eat yogurt. During the day stomach work and digest dairy products and the feeling of hunger will not be as noticeable. You can lose for 1 month from 8 to 17 kg.
Vegetable – this type of diet involves a vegetable menu. Food 5 times per day and each serving should not exceed 300g. Vegetables can be eaten fresh, steamed, baked. Menu of this diet is varied, and starvation is completely eliminated. A huge plus of this diet – it is possible to sit for a month. For 30 days, you can lose 7-12 kg.
Emergency – the most rigid diet. The first 7 days drinking is just yogurt, the next day hunger strike, then the next 5 days you can only drink berry and vegetable smoothies, then 1 day of fasting. The last 5 days you can spend on fat-free broth (g meat or vegetable). The result is impressive – up to 20 kg for 19 days. Ale this type of diet is very harmful to your health and after it is necessary correctly "to go".

Workout

No diet will greatly and effectively lose weight without using the complex exercise. It is important to choose the right type of exercise, relative to the selected diet.

If a strict diet and is very limited in the diet – exercise should be intense and with minimal load.
If the diet is not strict and involves a variety of diet products and nutrition regime, we do much emphasis on rights and training.

The basic principles of training, help much to lose weight

The first right – always morning exercise.
Training starts only after 40-70 minutes after the last meal.
During any workout you need to maintain the water balance. Enough to have a bottle of still mineral water.
Any exercise involves proper breathing – inhaling through the nose, exhale through the mouth.
Any load should be gradual, from less to more.
Do sports not later than 3-4 hours before bedtime. Otherwise you can get insomnia.
Don't debilitate yourself, but do not give favors. Easy and pleasant fatigue – the key to effective load.

The most effective vidy training at strong weight loss:

Daily squats. You can start with 10 times, gradually increasing with subsequent day for 5 times. For 1 month, only squats can help lose weight in the legs and abdomen for 3-5 kg
Push-UPS. Well pull up and Dec soft touch. To start practicing you can with the 3 push-UPS every day increasing it by 2 times. This month you can lose weight in the arms and shoulders of 0.5-2 kg.
Strap. Exercise difficult and short-lived. Soft strengthens the abdominal muscles and helps to get rid of fat. Fights cellulite on the buttocks. For once you can stand for 20-40 seconds. Every day you must increase the hours "stand" for 10 seconds. 1 month exercise "Plank" you can lose weight by 2-4 kg.
Bike with turns. Involved all parts of the body. For the 1st time, you can run up to 30 turns. Daily increase for 10 turns. For 1 month you may lose 2 to 4 kg.
Pull-UPS. The classic exercise that allows to lose weight in the abdominal area, hands and chest. For the first time, nice to catch up 2-3 times. Every day you can increase your pull-UPS 1 time. To lose weight with exercise in 30 days for 3-5 kg
Run. Daily Jogging helps to actively fight against overweight. Enough 1-2 times a day to arrange a Jogging for 15-20 minutes. In a month you can lose up to 7 kg
Bike. Ordinary Cycling is not enough. It is important to plan the proper daily exercise regime, considering duration of travel, frequency, mileage.

How much lose weight in a short period of time?

1 week

In this section, we razglyadev much opportunity to lose weight in 7 days. For this it is necessary to strictly comply with all prescribed conditions and recommendations. Because time is short, and the effect we need a maximum, then mentally prepare for the physical and psychological difficulties.

Diet

Diet choose the most based on fasting, otherwise a lot of weight in a week us not to. The main thing-not to deprive the body of fluids and drink water regularly. During this period, you will lose 5-7 kg

Monday

Breakfast is over, you can drink 1 Cup of coffee (without additives).
Lunch connection demo 1 dried apricots, 3 prunes and 3 almonds.
In the afternoon you can eat 220-270 ml of 1% yogurt.
Dinner at 17:00 a glass of berry smoothie.

Tuesday

Breakfast is canceled, n mo strong green tea with lemon.
At lunch eat 1 dried apricot, 2 plum, 1 almond.
In the afternoon to eat yogurt (Cup).
Dinner at 18.00 to eat yogurt (1 Cup).

Environment

The whole day sitting on the water and yogurt 0% fat.

Thursday

The whole day sitting on the water and yogurt 0% fat.

Friday

The Breakfast connection eating 1 serving g of a clear fat-free broth.
At lunch you can have 1 small, pureed to a state of cream, a piece of chicken. You can buy a jar of baby puree of Turkey.
In the afternoon you can drink kefir or connection is the berry puree.
For dinner, eat a serving of vegetable broth (you can add the broth 1 tablespoon of vegetable puree).

Saturday

Eat nothing, Pierre eat only water.

Sunday

Kefir day.

After 7 days your body condition is very weak, you can at any time feel dizziness, nausea, and abdominal pain. It is important at this time to cancel all meetings and to carry out the diet at home.

This diet assumes a smooth exit. Daily addition in the diet of light foods and gradually move onto a healthy balanced diet.

Perform exercises

Along with diet be sure to devote an hour of training. Given the limited power, do not load large.

Monday

In the morning, doing classic exercises.
After lunch, 10 sit-UPS.
After dinner jump rope.

Tuesday

After sleep do exercises.
After lunch, we go on lig half-hour walk (near the house).
In the evening you can do 10 squats.

Environment

The day begins with charging.
After lunch, we go Hiking.
In the evening to jump on the rope.

Thursday

Physical activity are discarded, as in the diet comes almost starvation.

Friday

Exercises do only in the evening, best suited squats – 10 times.

Saturday

Cancel the load.

Sunday

In the afternoon you can go Hiking and in the evening a little jump rope.

In the end, after a week of diet and light workout, you can lose up to 10 lbs. Weight loss is considered to be strong and fast.

2 weeks

For a lot of weight in a period of 14 days, perfect mono-diet and moderate physical load. Fasting in this mode is virtually eliminated, but the results promise to be "strong".

Observe diet

Monday – eat only boiled vegetables (potatoes excluded).

Tuesday – dairy day. You can take any milk product with a fat content of 0%.

Wednesday – strictly sit on some cucumbers.

Thursday – citrus day.

Friday – eat any dishes based on buckwheat (without salt, sugar, oil).

Saturday – the day of the grated soups. No salt, no added fat, no bread. Eat 5 times a day for 250g.

Sunday – kefir day.

Second week repeat the first one.

The diet involves reducing weight by up to 5-10 pounds in 2 weeks.

Physical activity

Since diet is considered to be more diverse and stretched, in contrast to the weekly, the exercises can introduce more saturated.

Monday

Charge, then jog for 15 minutes.
In the afternoon you can do 10 squats and 3 push UPS.
In the evening to jump on the rope and tightened 3 times.

Tuesday

Morning Cycling (30 minutes).
In the afternoon you can do 15 squats, 3 times to do push-UPS and 3 times to catch up.
Good night to spin 15 minutes a Hoop, and walk on the street.

Environment

Morning 15-minute running, charging.
Day download press (10 times) and do squats 20 times.
In the evening I ride my bike about 30 minutes.

Thursday – like diet in this day of citrus and promotes active fat burning, the workout should be active.

In the morning, make a run for 20 minutes.
After lunch do the maximum number of times of pull-UPS, push-UPS and sit-UPS.
In the evening we turn the Hoop, jump rope and ride a bike for 1 hour.

Friday

Charge, then jog for 15 minutes.
In the afternoon you can do 10 squats and 3 push UPS.
In the evening to jump on the rope and tightened 3 times.

Saturday

Limited to morning 30 minute run.
Evening ride 20 minutes on the bike.

Sunday

Give your body a rest.

The second week is similar to the first.

Strong weight loss in 14 days (diet and exercise) will give the result of 7-12 kg.

The advantages and disadvantages of the methods described

Strong weight loss always leaves a noticeable results, but they are, both positive and negative.

Pros:

significant weight loss and shape transformation;
a feeling of lightness;
the emotional satisfaction of the goal achieved;
meet your figure;
you can wear attractive model clothes smaller;
admiration of friends and admiration from passers-by.

Cons:

stress and unusual stress on the body;
constant hunger and tiredness;
possible serious complications (anorexia, problems with the GASTROINTESTINAL tract, mental disorders, heart problems).

To strong weight loss it is important to weigh the pros and cons, can such an extreme schedule does not suit you and better care of their health.

Contraindications

Strong weight loss always implies the presence of specific contraindications. These include:

the age of 16 and after 50 years;
pregnancy and breastfeeding;
problems with the kidneys, heart, nervous system, stomach;
hormonal imbalances;
diabetes;
the lack of excess weight;
mental deviations.

In other cases, it is necessary to pass more examination to identify underlying pathologies. If these are absent, lose weight on health.

Only if you meet all the rules and tips, you can greatly to lose weight. It is important to choose wisely the type of food, add exercise and most importantly – set yourself up to win. And don't forget to follow the period of weight loss with their health.