For example, it may be necessary to decide such a question, how to lose weight in one week up to 10 kg to the man or the woman.
In this case, is a way of life, it should be immediately changed to a more active. It is also important to choose a good diet. It is important not to rush to extremes and to do it step by step. We need to start with a change of diet.
Lose weight in one week up to 10 kg - diet
We offer you time-tested methods for quick 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 that you may see the menu:
- Monday. On this day you can drink only mineral water, not tea, not coffee or juice. This should be divided into 6 equal parts and be consumed in small SIPS instead of meals (Breakfast, 2. Breakfast, lunch, snack, dinner and before bedtime). The right amount of for day – to 0.03 liters for each kilogram of body weight, loss of weight, but not more than 3 l. the method of fasting will cleanse the stomach and intestines from food debris and will work of these bodies more active.
- Tuesday. This day should be very similar to the first, only with one exception: you can combine water and yogurt. The necessary parts – the level of the water, which is calculated in the same way as in Monday, dairy product requires by 0.7 l. In the first half of the day, you must drink mineral water, the other is kefir. Especially useful to do this at night. If before bedtime will indeed be a strong sense of hunger, you can eat 1 raw, not containing added sugar Apple.
- Environment. On the third day do the same as the first, only with water, you must eat the vegetable fibre. Best of all, if it is from wheat seed powder, not the pellets. In its absence it is possible to use regular bran. Healthy men, will it be enough to take them 3 times a day for 1 tbsp with slide, woman on 1 teaspoon of This Supplement quickly removed from the body of toxins, toxins, heavy metals and radionuclides. It also normalizes the work of intestines and stomach, without which weight loss is impossible. Fibre or bran need to eat, not chewing and drinking plenty of water.
- Thursday. On the fourth day we can afford fresh fruit and vegetables. For Breakfast, drink 0.5 liter of water. For lunch, prepare a salad with regular cabbage with green onions and dill, season with olive oil. If you want something high-calorie, take a piece of bread with bran. For dinner, drink green tea without sugar with honey and eat 1 green Apple. This is the ideal way to lose about 10 kg without damage to health, both mentally and physically.
- Friday. On the fifth day of yourself a little pampering. For Breakfast drink a yogurt (200 ml), at lunch, prepare a fruit plate (kiwi, avocado, watermelon, papaya). At 7 pm in the evening, reward yourself with chicken soup, without the potatoes, carrots and onion. Before bed allowed to drink green tea.
- Saturday. On the penultimate day at lunch, the preparation of low fat cottage cheese without 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 you feel weakness, dizziness, be sure to drink hot soup.
- Sunday. And finally, taste the delicious Breakfast cooked soft boiled chicken egg and oatmeal. For lunch, prepare the cutlets for a few lean fish (led, hake or cod). In the evening, ate salad from tomatoes, cucumbers and canned peas, seasoned with olive oil. Because the man needs more power than a woman who can afford a little bit of cooked veal. Don't forget the fluid, in 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 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 often (at least 5 times a day), but in small quantities and don't forget the water.
Buckwheat diet for quick weight loss
This diet is one of the most benign, because:
- a man or woman need not starve on this – buckwheat can eat as much as you want;
- this cereal is rich in important for the organism, macro - and microelements;
- in buckwheat contains little carbs, but the ones that are slowly absorbed and does not contribute to the accumulation of fat;
- there are a lot of recipes how to cook this cereal, but because of the variety of food that will be broken;
- it is possible to sit, without harm for health.
Note! To avoid health problems, not to eat raw buckwheat people with impaired digestion. This can cause inflammation of the pancreas and the liver.
How green buckwheat, see the photo below:
Recipes for diet
- Here is the first version, how to lose 10 kg wash well the buckwheat, pour it in the enamel pan, cover with water and cook on low flame for 10 minutes. Then remove the dish from the oven and cover with a lid. It should stand at least 30 minutes. Serve this dish for Breakfast, lunch and dinner with the apples. Back from time to time, you can replace the skimmed milk.
- Take buckwheat (100 g), which is often called green. Rinse with water and charging 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 quantities, until will not be bored.
- Pour into the pan of milk (200 ml) and pour the grits (50 g). When boiling, reduce the heat and allow the mash to stand for 15 minutes. For the Breakfast may be eaten with milk (low-fat), for lunch the soup with the chicken, and for dinner – any vegetable salad.
Note! If you lose 10 kg with buckwheat, we must not exclude from your menu are green apple and cucumber has cleaning properties. Priceless 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 it is health, all is well, can be used mono-diet, which is suitable for men and women. It comes to eating at the same time not more than 1 product. Here is a sample menu for the week:
- Monday – yogurt.
- Tuesday – fruit day.
- Wednesday – strawberry smoothie.
- Thursday – protein (eggs, cheese, sour cream).
- Friday is a day of fluids (juices, without sugar, green tea, vegetable soups, water).
- Saturday – drinking yoghurt.
On the last day of the diet you can such a menu:
- Breakfast – salad.
- Second Breakfast – 2 boiled eggs.
- Lunch – vegetable soup.
- Snack – cottage cheese with sour cream.
- Dinner – Apple and green tea.
There are so many popular and effective mono-diet. Choose a diet that should be given to contra-indications
General guidelines for meal plans for fast-food
Weight loss people, who can show the following:
- drink more water, the man – not less than 2 litres, and women, which is about 1.5 l;
- do not consume fatty;
- eat small parts;
- try not to heat-process foods;
- Breakfast not 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 per week up to 10 kg
Before how to lose weight in 3 months 10 kg or more faster selected must be effective exercises. The point is that not only is it not enough, it is also necessary to lose calories. This is the most suitable for cardio exercise. This can be carried out as follows:
- Running. Here come to the assistance of the treadmill. It is necessary to do at least 10 minutes a day. Enough for 20 men, women – 15. In the meantime, should amount to from 20 to 30% absorbed in the day to day calories. If physical exercise is not very good, you can divide the class in 2 phases: in the morning and in the evening. When there is no access to the simulator 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 of 1000 m and bringing it up to 5-10 km away. this can be done on Monday, Thursday and Saturday.
- Swimming. The point is that at least once a week (preferably Sunday) and pay him 40 to 60 minutes per day. In the sport mode engaged all the muscle groups: legs, arms, tummy, shoulders, back and consumed 2 times more calories than Jogging.
- Cycling. Spend on it just 1-2 hours per day, which can burn up to 700 kcal. Lose weight 10 kg in one week and in this way we take into account diet, you need to take by bike every day.
How to dress for Cycling, check out 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 fast as possible, and not less than 10 minutes a day. The main emphasis should be done on the jumps.
- Exercises for abdominal muscles. Lying on the Mat, raise your head, bend your knees and lean your feet on the ground. Then lean left, then right, trying to touch your heels. Do 10 repetitions. Then, remaining in the same position, put hands behind head and raise one leg to your chest. The man to do it 10 times, the female five. Then straighten and you will not be the same.
Suggested in the article exercise and dietary recommendations, which will be useful both for men and for women. Selecting the most appropriate options for yourself and clearly follow all the instructions to get rid of the week from the large number of excess weight will not work, but to lose weight in a month 10 pounds will surely succeed!