How to lose weight 10 kg - detailed recommendations

10 pounds is a serious weight, if needed. To part with such amount of fat reserves difficult. There are a lot of techniques, how to quickly lose weight by 10 kg, including nutrition, exercise, cosmetic procedures, surgery. We'll talk about how to freshen up your efforts, that is home.

how to lose 10 kg

How to lose 10 pounds in a week?

Close the celebration, a significant date, holiday or just at the beginning of the summer forced the girls and women who are searching for ways to lose weight. And if it is a nice dress, you must definitely get in the course are the most tough diet to hunger. It helps you diet to lose weight, and how does it affect health?

Without exception, the experts for food against fast food, because in them you lose valuable muscle tissue and water supplies. Quick diet can cause serious and even irreversible damage to your organs — say experts in the field of dietetics. And, of course, no one will have a question, how to lose weight in a day, for 10 kg, as such a result will help you to reach, except if the surgical procedure.

Doctors recommend that you extend the time frame, at least a month. With a reasonable restriction in food and required cardio-bremen, you'll be able to conquer this weight. And to the question: "How to safely lose 10 pounds in one week?" — the answer is — it can be done.

If you are only interested in the final result, and to date only a week left, use one of the strict diet. Be sure to consult with your doctor about contraindications to your diet.

How to lose weight, buckwheat 10 kg?

Buckwheat diet is very effective, because you for 7 days is the drastic reduction in calories daily diet. With buckwheat, you will be able to solve the problem, how to quickly lose weight by 10 kg. Reviews for this diet to prove its effectiveness.

The essence of the diet next.

  1. All week you eat only buckwheat. Cook porridge on the water without the additives, including salt and oil. It is better not to boil and steam the barley, because it will retain more nutrients.
  2. Eat buckwheat as much as you want until you feel full.
  3. Other acceptable products — a pair of green apples on the day, a glass of kefir or low fat yogurt.
  4. Drink plenty of fluids. This can be clean drinking water, mineral drinks without gas, unsweetened green tea or herbal tea.
  5. The latest installment of strictly 3 hours before bedtime.

Board 10x10

Board 10x10 does not fit, that is the question, how to lose 10 pounds in a week, because the authors offer a diet for weight loss in 10 days. The advantage of this power system is that it includes more allowed foods, such as mono, which means that it is easier to endure.

The main food for human consumption, the protein contained in lean meat, poultry, fish, seafood, egg whites, low-fat dairy products. The lack of carbohydrate foods will force your body to burn fat weight to give the body enough energy.

Principles of nutrition

weight loss buckwheat
  1. Drink a glass of pure room temperature water immediately after you wake up.
  2. Meat and fish is better not to fry and cook without oil in a grilled or boiled, baked, cooked.
  3. Discard the sour cream and mayonnaise. Salads use vegetable oil or lemon juice.
  4. In one meal, and combine protein foods with carbohydrates in a ratio of 2:1 (for example, 200 g of cooked chicken breast 100 g of cauliflower for a couple).
  5. Drink up to 2 litres of plain water per day. Recommended to drink 30 minutes before meals and 30 minutes after, but not during the meal.
  6. The last meal before 20.00.
  7. Eat 5 times a day. Frequent food stimulates the metabolism in the body.
  8. Discard all the high-calorie and junk food. Eliminate fried foods, starchy and sugary foods, processed foods, sausages, fatty dairy products and fatty meat, pickled food, smoked meat and pickles, starchy vegetables, fruits, fast food, alcohol.

Sample menu for 1 day

  • Breakfast: some fried eggs with tomatoes, 100 g natural yoghurt with handful of berries, a Cup of herbal tea.
  • Snack: 200 ml fat-free yoghurt, a handful of strawberries.
  • Lunch: boiled fish, stewed zucchini and other vegetables.
  • Afternoon tea: indulge in some sushi.
  • Dinner: cooked poultry, cauliflower cooked, a Cup of unsweetened tea.

How to lose weight 10 kg in 2 weeks?

Lose weight 10 kg in 2 weeks, you will need to collect all his will into a fist. You are waiting for strict dietary restrictions and strenuous physical activity.

1. Low-carb diet. For the entire diet period, you will not be able to afford one gram of cookies, chocolate or other sweets. Only a complete refusal of carbohydrate foods allows you to achieve the desired results.

Your diet should consist of the following products:

  • lean meat, especially cooked chicken or lean fish, steam;
  • raw vegetables, except potatoes.

The more you have, the less you will have to overcome the feeling of hunger. The typical food in the body with food, you will be able to teach him that food is just what you need and not stock up the carbohydrates into fat. Parts, of course, should be small.

2. Workout. For burning fat you need intense exercise where your heart rate quickens and the body active gives up a sweat. This aerobic exercise such as Jogging, Cycling, aerobics, water aerobics, fitness. You can do the home gym, to go Jogging every morning — all of this is easy to do at home. Will help you, and the easiest trainer — jump rope for jumping rope fat it is very supple.

About how to lose 10 kg, the video will tell you the best. Frequent and intense cardio are the key to your beautiful body.

Is there a way to use the sport to cope with the desire. If you intolerably want chocolate and ice cream, up to 50 squats. After this load of desire, most likely, will disappear. If did not disappear — another 50 squats come to our aid.

diet

3. Manual anti-cellulite massage. Massage is included in the complex of intensive weight loss. When a large excess weight, it is possible to reduce the amount of body 3-7 cm for the course. Even in this way of tightening the body, like the lining. 10-15 sessions right lining reduce the volume of the body a few inches, reduce the appearance of cellulite and makes the skin more elastic.

How to lose 10 pounds in a month?

Weight loss of 10 kg in a month is possible. Nutritionists please be careful on the diet, where you lose more than 1 kg per week. But the loss of 2-3 kg in a 7 days is not so terrible for the body.

The main enemies of your weight loss

  1. Insufficient amount of water a day. Without large amounts of fluids to lose weight, it will not be in principle. Because split water removes the fat and toxins. Drink up to 2 litres of fluid a day.
  2. The late dinner. When you sleep, unbearably you want to eat, meets a cucumber is only 15 calories per 100 grams or half Cup of low fat yogurt.
  3. The wrong combination of products. This is useful to know a little bit about the separate diet. If their principle, difficult to implement, at least try not to mix carbs and fat.
  4. Lack of quality rest. Scientists have discovered that the best way how the human body is a rest from 9 to 2am. At the same time, the body releases a special hormone that is involved in the division of fat cells. The hormone occurs only during sleep, so if you used to go under the morning, you are depriving yourself of both a simple and healthy way to lose weight.

The most common reason, why the desire to lose weight, the proximity of the warm season. The adjustment of fat and carbohydrates in your diet, will tell you how to lose weight over the summer for 10 kg , and even better — to fly.

Base diet:

  • vegetables raw, boiled, steamed, baked and cooked (except potatoes);
  • fruits and fruit drinks without sugar (except bananas and grapes);
  • boiled eggs, especially protein;
  • low fat milk products;
  • porridge from cereals;
  • bread with whole grain.

Products that should be excluded from the diet:

  • flour products, confectionery, sweets, chocolate, ice cream;
  • salt;
  • butter, vegetable oils, animal and vegetable fats;
  • all fried, smoked, salted, pickled;
  • alcoholic beverages;
  • sugar;
  • spices, ketchup, mustard.

Physical activity is the best assistant on the question of how to lose weight 10 kg. Exercises should be conducted regularly, the frequency depends on the type of cargo.

  • You will only need 2-3 fitness classes a week to keep in shape and not allow the fat to accumulate again.
  • Give up the Elevator and pass several bus stops on foot, returning from work. Brisk walking diet called the most affordable way to lose the fat.
  • Do morning exercises, and in the evening, it takes 10-15 minutes with a jumping rope.

How to lose weight at 10 kg?

Men and women get fat differently. Even without medical knowledge, it is possible to notice that a full men is usually divided in the belly and waist, and the women are the hips, flanks and full Breasts. The male body accumulates fat tissue is mainly fatty foods, while when a woman gets fat from carbohydrates.

According to statistics, the slender representatives of the stronger sex are more confident, have success with women, get more pleasure from the physical intimacy, the more they earn. Needless to say, that a man looks more attractive, young and healthy. In each age, you have the opportunity to lose weight and live life to the fullest.

The rules of weight loss for men:

rest
  • Eat often and with a partial. As a rule, the meal people eat more than women. Train your body to frequent meals in small quantities.
  • Find your routine. If not, like gyms and fitness, enjoy football, basketball game or another sport. Actively playing soccer 3 times a week is equivalent to 3 a full cardio workout in the gym. Start Jogging at the appropriate time, gradually increasing the distance. A combination of aerobic and strength training for men — the most effective way to burn fat.
  • Reduce the amount of fatty foods. With the same caloric value of your menu reduce the fat that has already had a positive impact on the image.
  • Try the raw food diet.
  • Enough sleep. Lack of sleep, especially chronic, slow down system metabolic processes in the body.
  • Recording your results. If you want to do this systematically weigh yourself and measure body volume. You will see the progress, and this will be an incentive for further achievements.

For the baby to lose about 10 kg?

The additional weight of the child can be associated with diseases. But if excess body mass is not the result of disturbances in the body, it cause the fat is always the same — poor diet.

To help your child cope with the excess weight only can. You understand that 10 kg of excess weight — a serious problem for children. Excess fat can cause the development of many diseases already in childhood. And puberty together, Teens can get mental disorders from stress due to its unattractive look.

Customize the diet for their child, taking into account the following rules.

  1. Lower rate of water up to 1 l per day.
  2. Put into children's meals, less salt. Start to reduce a part of the salt gradually so that the child does not oppose is not salty foods.
  3. Severely limit foods rich in fast carbohydrates and fats refractory. This confectionery and sweets, sugar, pasta, meals, etc ..
  4. Broths replace the vegetables.
  5. Frying in the oil prefer braising, boiling, cooking for a couple in the grill.
  6. To avoid the starvation of the child feed him more often, but reduce the portions.
  7. Increase the amount of fiber. Fiber in large quantities in fruits and vegetables, whole grains, nuts, dried fruit. You can buy fiber in powder form and add it to cereals, milk and milk products.

It is important that a child spends more calories than it receives. If your child is not accustomed to active games, you will need to instill in him a love of sports. Ask him to play football or tennis yourself and take part in the class. Offering kids outdoor games, encourage his success. Your interest in training with it will increase the likelihood that the child will be interested in the movement.

How to lose 10 kg after giving birth?

If you want to lose weight after giving birth is sometimes very difficult. You are exhausted, you will need to look for the child, post-partum depression, due to which you are more likely to eat the candy.

In order to solve the question of how to lose 10 kg without refund, if you have recently given birth, to be surveyed at the endocrinologist and the nutritionist. These doctors will rule out hormonal disturbances and disturbances in metabolism. If you don't have contraindications, you can start to lose weight.

weight loss
  1. In the breast-feeding period are prohibited for strict diets and intense physical training. Take care of yourself and the baby, and weight loss leave to a more suitable time.
  2. Begin to reduce the intake of calories can be from 6 weeks after birth. If you have experienced a cesarean section, wait on the diet for 2 months from the time of the transaction. By reducing the calories, make sure that you have consumed all the nutrients. Due to the lack of them will affect the composition of milk. The average energy value of your menu for the period of feeding should not be less than 2000 calories.
  3. As soon as the child is from the breast can reduce the calorie intake to 1600 calories.
  4. Fight postpartum depression. Instead of candy, which the women used to stick their bad mood, do simple physical exercises. It is proved that the load is a strong desire to eat. It is also important to support loved ones.
  5. Immediately after the birth is contraindicated intense workouts. A walk in the fresh air with the pram. Brisk walking burns 150 calories in 20 minutes. 4-5 month after birth, you can treat yourself to the experience with the instructor. Best time to go to yoga and Pilates. Aerobics is only available with the end of the feeding.
14.11.2018