For example, it may be necessary to decide this question, how to lose weight in a week to 10 kg to the man or the woman. In this case, the style of life must be immediately changed to a more active. It is also important to choose a good diet. It is important not to rush to the end and do it step by step. We begin with a review of the diet.
To lose weight in a week to 10 kg - diet
We offer the time tested methods of rapid weight loss. Please keep in mind that, although many of them promise weight loss of 10 pounds in a week, and the actual results may vary from case to case.
Balanced diet for fast 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 in the place of meals (Breakfast, 2nd Breakfast, lunch, afternoon snack, dinner and before going to sleep). The right amount for a day – 0,03 liters for each kilogram of body weight lose weight, but not more than 3 litres. a method of fasting will cleanse the stomach and the intestine remains of food, and do the work of these institutions more actively.
- Tuesday. This day should be very similar to the first, with only one exception: you can combine with the water and the yogurt. It must be portioned – rate of water is calculated in the same way that the Monday, dairy requires 0.7 l. In the first half of the day, you must drink mineral water, the second one is kefir. Especially handy for this night. If before bedtime will lead to a strong feeling of hunger, you can eat 1 raw Apple without sugar.
- 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 the regular use of bran. A healthy male will be sufficient to take them 3 times a day for 1 tablespoon with slide, woman 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 losing weight is impossible. Fiber or bran need to eat, do not eat and drink plenty of water.
- Thursday. On the fourth day we can afford the luxury of fresh fruits and vegetables. For Breakfast, drink 0.5 liters of water. For lunch, prepare a salad with regular cabbage with green onions and dill, season with the olive oil. If you really want something high in calories, grab a slice of bread with bran. For dinner, drink green tea without sugar with honey and eat 1 green Apple. It is the perfect way to lose about 10 kg without damage to health, both mental and physical.
- Friday. On the fifth day of t a little bit of care of the body. For Breakfast and take a yogurt (200 ml), at lunch time, prepare a plate of fruit (kiwi, avocado, watermelon, papaya). At 7 in the evening, reward yourself with a chicken soup without potatoes, carrots and onions. Before going to sleep allowed to drink green tea.
- Saturday. On the penultimate day at lunch time, prepare low-fat cottage cheese with no sugar with honey and apple. For Breakfast you can make a fresh smoothie of strawberries and raspberries. In the evening, to drink a glass of buttermilk dinner biscuits (3 Pc.). If you feel weakness and dizziness, make sure to drink hot broth.
- Sunday. And, finally, enjoy a delicious Breakfast cooked soft boiled chicken egg and oatmeal. At lunch time, 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 beef. 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 foods. For this reason it is necessary in your diet fresh fruits and vegetables, avoid fatty meat and flour products. Sunflower butter should be replaced with oil or flaxseed. Still have to start eating more frequently (at least 5 times a day), but in small portions and don't forget about the water.
Buckwheat diet for quick weight loss
This diet is one of the most benign, because:
- the man or the woman should not die of hunger in the buckwheat can eat as much as you want;
- this cereal is rich in important for the body and macro and microelements;
- in buckwheat contains little carbohydrates, but those that are slowly absorbed and does not contribute to the accumulation of fat;
- there are many recipes how to cook this cereal, but because of the variety of food is broken;
- it is possible to sit down without damage to your health.
Note! To avoid health problems, not to eat raw buckwheat people with digestion problems. This can lead to an inflammation of the pancreas and the liver.
How does green buckwheat, look at the photos below:
- 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 simmer for 10 minutes. Then, remove the dish from the oven and cover with a lid. It should rest for at least 30 minutes. Serve this dish for Breakfast, lunch and dinner with apples. Last time, you can replace the skim milk.
- Take buckwheat (100 g), which is often called green. Wash and refill it in the evening yogurt (preferably low fat, and the correct proportions – 1:3) and leave until morning. The next day will be swollen and will have to add a bit of honey; spices, salt and sugar to forget. Eat this dish in small portions, until that boring.
- Pour in a saucepan the milk (200 ml) and pour the corn grits (50 g). After the boil and reduce the heat and allow the porridge to rest for 15 minutes. For Breakfast you can eat with low-fat milk) 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 apple and cucumber has cleaning properties. An invaluable and pear, green tea, honey, yogurt, milk, fruit and nuts. Especially useful dried apricots, prunes and raisins, they go perfectly with the main ingredient.
Mono-diet, Less than 10 pounds in seven days
If the health is all good, you can resort to mono-diet, suitable for both men and women. It is packed in a time not exceeding 1 product. Here is an example of menu of the week:
- Tuesday – fruit day.
- Wednesday – strawberry milkshake.
- Thursday – protein foods (eggs, cheese, sour cream).
- Friday is a day of liquids (fruit juices without sugar, green tea, vegetable broth, water).
- Saturday drinking yogurt.
On the last day of the diet you can make a menu:
- Breakfast – vegetable salad.
- Second Breakfast – 2 hard boiled eggs.
- Lunch: soup of vegetables.
- Snack – cottage cheese with sour cream.
- Dinner – Apple and green tea.
There are so many popular and effective mono-diet. To choose the diet to be given contraindications
General guidelines for meal plans quick to diet
The weight loss of the people can suggest the following:
- drink more water, man – no less than 2 liters, a female of about 1.5 l;
- do not consume fatty;
- eat small portions;
- try not to heat-process foods;
- Breakfast, not before 3 hours after rising,
- the dinner no later than 7 PM;
- after a week of diet need to take a break for 10-15 days in order to consolidate the results.
Exercise to lose weight in a week to 10 kg
Before how to lose weight in 3 months 10 kg or more fast selected must be effective exercises. The point is that not only are there not enough, you also need to lose calories. This is the most suitable for cardio training. This can be carried out in the following way:
- Operation. Here come to the aid of a tape. It is necessary to do at least 10 minutes a day. Enough for men, 20 women – 15. During this time, should amount from 20 to 30% is absorbed in day calories. If physical training is not very good, you can divide the class in 2 phases: morning and afternoon. When there is no access to the simulator, a good solution is to run in the forest or at the stadium. In this case, it is necessary to gradually increase the speed and increase the distance, from 1000 m and bring it up to 5-10 km. this can be Done on Monday, Thursday and Saturday.
- Swimming. Go there at least once a week (preferably Sunday) and pay him 40 to 60 minutes a day. In the sport mode engages all muscle groups: legs, arms, belly, shoulders, back and consume 2 times more calories than Running.
- The cycling. Spend only 1-2 hours a day, which can burn up to 700 kcal. To lose weight 10 kg in a week this way, taking into account diet, you need to take a bike ride every day.
How should I dress to go Cycling, look at the photos below:
Exercise for fast weight loss at home
To do at home, you can select the following options:
- Cardio-exercises. You need to make them as soon as possible and not less than 10 minutes a day. The main accent should be done on the jumps.
- Exercises for the abdominal muscles. Lie on a Mat, lift your head, bend your knees and lean your feet on the ground. Then, lean to the left, then right, trying to touch the heels. Do 10 repetitions. Then, to keep the same position, put the hands behind the head and lift up one leg to her chest. The man to do it 10 times, the woman of five. Then, stretch them and do the same.
It is suggested in the article exercise and dietary recommendations will be useful both for men and for women. Selecting the option most appropriate for them and clearly, following all the instructions, get rid of a week from a great number of excess weight will not work, but to lose weight in a month 10 pounds probably will be successful!