For example, it may be necessary to decide such a question, how to lose weight in a week to 10 kg a man or a woman. In this case, the way of life will be changed immediately to be more active. It is important and good nutrition. The main thing is not to quickly from one extreme to the other and do everything step by step. You start with a review of the diet.
Lose weight in a week to 10 kg - diet
We provide you with proven and efficient methods of rapid weight loss. Please note that, although many of them, and promises a weight loss of 10 kg per week, the actual results may vary from case to case.
A well-balanced diet for fast weight loss
So the menu can look like:
- Monday. On this day, you can drink only mineral water, no tea, no coffee or juices. It follows the same parts, the parts in 6, and in small SIPS to be consumed instead of meals (Breakfast, 2. Breakfast, lunch, afternoon tea, dinner, and before bedtime). The desired amount on day – of only 0.03 litres per kilogram of weight decreasing, but not more than 3 l. this method of fasting to clean the stomach and intestines of food residue and make these organs work more actively.
- Tuesday. This day should be very similar to the first, only with one exception: you can use the combination of mineral water and yogurt. The required portions of standard water is calculated, as well as on Monday, milky same product 0,7 l. In the first half of the day will you bottled water to drink, in the second – Kefir. To do is particularly useful in the night. If before bedtime is a strong feeling of Hunger, go eat beans herb can 1 raw Apple.
- Wednesday. On the third day they all do the same as the first, only with water and a vegetable fiber. It is best if you is made from the seeds of wheat in the Form of powder, Pellets, and not. In your absence, you can for ordinary bran. The common man will be enough, take 3 times a day 1 tablespoon with a slide, Mrs – 1 H. L. This dietary Supplement quickly from the body toxins, slags, heavy metals and radionuclides. They, too, normalizes the work of intestine and stomach, without losing weight is impossible. Fiber bran or meal, without chewing and drinking plenty of water.
- Thursday. On the fourth day of fresh vegetables and fruit. For Breakfast you drink 0.5 Liter of water. For lunch, you can prepare the salad of cabbage with normal chives, and Dill, fill it with olive oil. If you strongly want something to calorie content, you take a slice of bread with bran. For dinner, you can drink green tea without sugar with honey and eat 1 green Apple. This is the perfect way on how to lose weight 10 kg without damage to health, such as mental and physical.
- Friday. On the fifth day, you can pamper yourself a little. For Breakfast you can drink Kefir (200 ml), at noon, prepare cut fruit (Kiwi, Avocado, water melon, Papaya). Watch 7 nights of refreshment chicken broth with carrots, potatoes and onions. Before bedtime green drinking tea.
- Saturday. On the penultimate day for lunch, cottage cheese cooking fat, without sugar and with honey and apples. For Breakfast, fresh Smoothies made of strawberries and raspberries. In the evening you drink a Cup of yogurt and biscuits and dinner (no more than 3 pieces). If it is believed weakness and dizziness, be sure to drink the broth hot.
- Sunday. And finally, for Breakfast, boiled soft-boiled chicken egg and oatmeal. At lunch, cook the chops for a few low-fat varieties of fish (ice, hake or cod). In the evening you can eat peas with a salad of tomatoes, cucumbers and canned green, seasoned with olive oil. Because a man needs more strength than a woman, he can do it, a little boiled veal. Not to forget the liquid, in this step, you can drink not only water, but also compote without sugar, juices, Smoothies, yogurt and green tea.
On the note! In the first days of care with the diet not be healthy to relieve on more than successful, it is important to immediately healthy products start eating. Therefore, it is necessary to include in the diet fresh fruits and vegetables, exclude fatty meats and flour products. To replace the sunflower oil and Butter, olive oil or flax seed. Must start eating more frequently (at least 5 times per day), but in small portions, and not to forget water.
Buckwheat diet for quick weight loss
This diet is one of the most harmless, because:
- Man or woman, you are starving – book you can eat wheat as much as you want;
- this porridge is rich in important for the body macro - and micro-elements;
- in buckwheat is low in carbohydrates that are slowly digested and does not contribute to it contains, the accumulation of fat;
- there are many recipes on how to cook these grits, and because of the diversity of the diet does not wish to break;
- on your you can sit without harm to the health of even a month.
On the note! To avoid problems with health, can not eat raw buckwheat people with impaired digestion. This can lead to inflammation of the pancreas and the liver.
As a green paper, is wheat, you see in the photo below:
Recipes for buckwheat diet
- Here the first variation is how to lose weight 10 kg – wash the buckwheat, pour it in an enamel pot, cover with water and cook on low heat for 10 minutes. Then take the bowl from the cooker and cover with your lid. You to minutes to stand not less than 30. You can serve this dish for Breakfast, lunch and dinner with apples. The last, from time to time, to replace low-fat milk.
- Take buckwheat (100 G), often as the green. Rinse them and pour in the evening yogurt (preferably fat-free, the desired mixing ratio is 1:3) and leave until the morning. The next day you will forget to swell, and you need to add a little honey; and spices, salt and sugar. They do not eat this dish in small portions, until it becomes boring.
- Pour in a pot of milk (200 ml) and pour the porridge (50g). After the boil, reduce the heat and leave the porridge to stand for 15 minutes. For Breakfast with milk (low-fat) for lunch with chicken broth, and for dinner – any vegetable salad.
On the note! To lose the intention, 10 pounds of wheat with the book, not green apples and cucumber, which have purifying properties, exclude from its menu. Indispensable and pears, green tea, honey, yogurt, milk, dried fruit. Especially useful apricots, prunes and raisins, which you can combine perfectly with the main ingredient.
Mono-diet, Minus 10 kg for seven days
If with health everything is good, can u. u Pass on Mono-diet, suitable for both men and women Means you can eat a maximum of 1 product. This is the approximate menu for the week:
- Monday – Kefir.
- Tuesday – fruity day.
- Wednesday – Strawberry Smoothies.
- Thursday – protein-rich foods (eggs, cottage cheese, sour cream).
- Friday – day of liquid (juices, without sugar, green tea, vegetable broth, water).
- Saturday – Drinking Yoghurt.
On the last day of the diet you can get a menu:
- Breakfast – Salad.
- Second Breakfast – 2 boiled eggs.
- Lunch – Vegetable Soup.
- Mid-morning snack – cottage cheese with sour cream.
- Dinner – Apple and green tea.
There are a large number of popular and effective Mono-diet. Choose a diet should be due to contraindications
General recommendations for the diet fast diet on time
To lose weight people advise the following:
- you drink a lot of water, man – at least 2 liters, a woman – about 1.5 L;
- do not eat fatty foods;
- there are small portions;
- you try not thermally handle the food;
- Breakfast not earlier than 3 hours after getting up;
- Dinner no later than 7 p.m.;
- after the week of diet, you need to take a break for 10-15 days for the results.
Exercises to lose weight for a week to 10 kg
Before lose weight in 3 months 10 kg or less, chosen to be effective exercises. The point is not that it is not enough only little food, need more calories and lose. This is the best Cardio workout. A spend as follows:
- Run. Here come to the aid treadmill. On both for at least 10 minutes per day. For enough men 20, women – 15. During this time, must be burned by 20 to 30 % of the absorbed calories per day. If physical Fitness is not very good, can you share the classes on 2 levels: morning and evening. If you do not have access to the training good solution – running in the forest or in the stadium. In this case, you need to gradually build up speed and distance of 1000 m and has a speed of 5-10 km. this can be on Monday, Thursday and Saturday.
- Swimming. To need walk it at least once a week (preferably on Sunday) and give it 40 to 60 minutes per day. In this sport all muscle groups: legs, arms, abdomen, shoulders, back, and consumed 2 times more calories than Jogging.
- To ride a Bicycle. You're wasting 1-2 hours a day, can burn up to 700 kcal. To make to lose weight 10 pounds in a week this way, taking into account the observance of diets, every day to ride a bike.
As you can see dress for the Cycling, you are in the photo below:
Exercise to lose weight fast at home
For teaching at home, you can select one of the following:
- Cardio-exercises. You should as quickly as possible and not less than 10 minutes per day. The emphasis should be placed on the jumps.
- Exercises for the abdominal muscles. They lay on the Mat, lift the head, bend the knee and support yourself with the feet on the ground. Further on you bend to the left then to the right, and tried, the heels touch. You Make 10 Reps. Then stay in the same Position, clasped hands behind the head and lift one leg to your chest. Man this must be 10 times, wife – five. Then, they smooth and do the same.
The exercises proposed in the article and recommendations for the diet to be useful, both for men as well as women. To choose the most suitable Option for yourself clearly and follow all the instructions, it will not rid you will get for a week of the large amount of excess weight, but to lose weight for a month on 10 and more kilograms certainly succeed!