For example, it may be necessary to decide such a question, how to lose weight in a week to 10 kg to the man or woman. In this case, the lifestyle must be immediately changed to a more active. It is also important to pick a good diet. It is important not to rush to extremes and to do it step by step. We should start with a revision of the diet.
To lose weight in a week to 10 kg - diet
We offer you time-tested methods of rapid weight loss. Please note that, although many of them promise weight loss of 10 pounds in a week, and actual results may vary from case to case.
Balanced diet for quick weight loss
So maybe look menu:
- Monday. On this day you can drink only mineral water, not tea, not coffee or juice. It should be divided into 6 equal parts and be consumed in small SIPS instead of meals (Breakfast, 2nd Breakfast, lunch, snack, dinner and before bed). The right amount for a day – 0,03 liters for each kilogram of body weight losing weight but not more than 3 l. a method of fasting will cleanse the stomach and intestines from food debris and to get to work these bodies more actively.
- Tuesday. This day should be very similar to the first, but with one exception: is it possible to combine mineral water and yogurt. Necessary portions – rate of water is calculated in the same way as on Monday, dairy product requires 0.7 l. In the first half of the day, you must drink mineral water, the second one is kefir. Especially useful to do this at night. If before bedtime will arise a strong feeling of hunger, you can eat 1 raw unsweetened Apple.
- Environment. On the third day do the same as the first, only with the water you need to eat plant fiber. Best of all, if it is made of wheat seeds in powder form, not pellets. In its absence it is possible to use regular bran. A healthy male will be enough to take them 3 times a day for 1 tbsp with slide, woman on 1 teaspoon of This Supplement quickly removes from the body toxins, toxins, heavy metals and radionuclides. It also normalizes the work of intestines and stomach, without which weight loss is impossible. Fiber or bran need to eat, not chewing and drinking plenty of water.
- Thursday. On the fourth day we can afford fresh fruits and vegetables. For Breakfast drink 0, 5 l of water. For lunch, prepare a salad with regular cabbage with green onions and dill, season it with olive oil. If you really want something high-calorie, take a slice of bread with bran. For dinner, drink green tea no sugar with honey and eat 1 green Apple. It's the perfect way to lose about 10 kg without harm to health, both mental and physical.
- Friday. On the fifth day of a bit of pampering. For Breakfast drink a yogurt (200 ml), at lunch, prepare a fruit plate (kiwi, avocado, watermelon, papaya). At 7 o'clock in the evening to reinforce the chicken soup without potatoes, with carrots and onions. Before bed allowed to drink green tea.
- Saturday. On the penultimate day at lunch, prepare low-fat cottage cheese with no sugar with honey and apples. For Breakfast you can make a fresh smoothie from strawberries and raspberries. In the evening, drink a glass of buttermilk dinner biscuits (3 PCs.). If it will feel the weakness and dizziness be sure to drink hot broth.
- Sunday. And finally, to have Breakfast cooked soft-boiled chicken egg and oatmeal. At lunch, prepare the cutlets for a couple of lean fish (ice, hake or cod). In the evening, eat a salad of tomatoes, cucumbers and canned green peas, seasoned with olive oil. Because a man needs more strength than a woman, he can afford a little boiled veal. Don't forget about the liquid, at this stage you can drink not only water, but also fruit drinks without sugar, juices, smoothies, yogurt and green tea.
Note! In the first days after leaving the diet did not recover for more than the managed to lose, it is important to immediately start eating healthy food. For this you need in your diet fresh fruits and vegetables, avoid fatty meat and flour products. Sunflower butter should be replaced with olive or linseed. Still need to start eating more frequently (at least 5 times a day), but small portions and not to forget about water.
Buckwheat diet for quick weight loss
This diet is one of the most benign, because:
- the man or woman do not have to starve on it – the buckwheat can eat as much as you want;
- this cereal is rich in important for organism macro - and microelements;
- in buckwheat contains little carbohydrates, but those that are slowly absorbed and do not contribute to the accumulation of fat;
- there are many recipes how to cook this cereal, but because of the variety of food will be broken;
- it is possible to sit without harm to health.
Note! To avoid problems with health, can not eat raw buckwheat people with impaired digestion. This can lead to inflammation of the pancreas and liver.
How does green buckwheat, look at the photos below:
Recipes for diet
- Here is the first version of how to lose 10 kg wash well the buckwheat, pour it into an enamel saucepan, cover with water and cook on low heat for 10 minutes. Then remove the dish from the stove and cover with a lid. It should stand for at least 30 minutes. Serve this dish for Breakfast, lunch and dinner with apples. Last from time to time, you can replace the skim milk.
- Take buckwheat (100 g), which is often called green. Rinse and refill in the evening yogurt (preferably low fat, and the correct proportions – 1:3) and leave until morning. The next day it will swell and it will need to add a little honey; spices, salt and sugar to forget. Eat this dish in small portions, until it bored.
- Pour in a saucepan milk (200 ml) and pour the grits (50 g). After boiling, reduce the heat and allow the porridge to stand for 15 minutes. For Breakfast it can be eaten with milk (low-fat) for lunch with chicken broth, and for dinner – any vegetable salad.
Note! If you are going to lose 10 kg with buckwheat, we should not exclude from your menu are green apples and cucumbers, which have cleansing properties. Invaluable and pear, green tea, honey, yogurt, milk, dried fruit. Especially useful dried apricots, prunes and raisins, they go perfectly with the main ingredient.
Mono-diet, Minus 10 pounds in seven days
If health is all good, you can refer to the mono-diet, suitable for both men and women. It involves eating at a time not more than 1 product. Here is a sample menu for the week:
- Monday – yogurt.
- Tuesday – fruit day.
- Wednesday – strawberry smoothie.
- Thursday – protein foods (eggs, cheese, sour cream).
- Friday is a day of fluids (juices without sugar, green tea, vegetable broth, water).
- Saturday – drinking yoghurt.
On the last day of the diet you can make such a menu:
- Breakfast – vegetable salad.
- Second Breakfast – 2 boiled eggs.
- Lunch – vegetable soup.
- Snack – cottage cheese with sour cream.
- Dinner – Apple and green tea.
There are a large number of popular effective mono-diet. To choose a diet worth considering contraindications
General guidelines for meal plans to quick diet
Losing weight people can suggest the following:
- drink more water, men – not less than 2 liters, a female approximately 1.5 l;
- do not consume fatty;
- eat small portions;
- try not to heat-process foods;
- Breakfast no earlier than 3 hours after rising;
- dinner no later than 7 PM;
- after a week of diet need to take a break for 10-15 days to consolidate the results.
Exercise for weight loss in a week to 10 kg
Before how to lose weight in 3 months 10 kg or more faster selected should be effective exercises. The whole point is that not only there are not enough, you also need to lose calories. This is best suited to cardio workout. It can be carried out as follows:
- Running. Here come to the aid of a treadmill. It is necessary to do at least 10 minutes a day. Enough for men 20, women – 15. During this time, should amount to from 20 to 30% absorbed in day calories. If physical training is not very good, you can divide the class in 2 phases: morning and evening. In the absence of access to exercise equipment, a good solution is to run in the woods or at the stadium. In this case, it is necessary to gradually increase the speed and increase the distance, starting from 1000 m and bringing it up to 5-10 km away. this can be Done on Monday, Thursday and Saturday.
- Swimming. Go for it at least once a week (preferably Sunday) and give it 40 to 60 minutes a day. In the sport mode engages all muscle groups: legs, arms, stomach, shoulders, back and consumed 2 times more calories than Jogging.
- Cycling. Waste it only for 1-2 hours per day, which can burn up to 700 kcal. To lose weight 10 kg in a week this way considering dieting, you need to take a bike ride every day.
How should I dress for Cycling, look at the photos below:
Exercise for quick weight loss at home
For doing at home you can select the following:
- Cardio-exercises. You need to perform them as quickly as possible and not less than 10 minutes a day. The main emphasis should be placed on the races.
- Exercises for abdominal muscles. Lie on a Mat, lift your head, bend your knees and feet lean about a floor. Then lean it to the left, then to the right, trying to touch your heels. Do 10 repetitions. Then, remaining in the same position, put your hands behind your head and lift one leg to your chest. The man to do it 10 times, the female five. Then straighten them and do the same.
The exercises and dietary recommendations will be useful both for men and for women. Selecting the most appropriate option for themselves and clearly following all the instructions, but to get rid of a week from a large number of excess weight will not work, but to lose weight in a month 10 pounds and more certainly will!