How to lose weight 10 kg detailed recommendations

10 pounds is a serious weight, if it is not needed. In the first part as to the amount of fat reserves difficult. There are many techniques how to quickly lose weight 10 kg, including diet, exercise, cosmetic treatments, surgery. We will discuss how to freshen up its own efforts, that is to say, at home.

how to lose 10 kg

How to lose 10 pounds in a week?

Near celebration, an important date, a party or just the beginning of the summer of forced girls and women to seek ways of losing weight. And if the beautiful dress that you need to certainly get in the course are the toughest of the diet until the famine. Help these diets to lose weight and how it affects the health?

Without exception, nutritionists against the authorization of the diet, because in them you lose valuable muscle tissue and water supplies. A fast diet can cause serious and even irreparable damage to your organs — say specialists in the field of dietetics. And, of course, no one has a question how to lose weight in a day for 10 kg, as a consequence will contribute to less than the surgical intervention.

Doctors recommend that to extend the periods of time at least a month. With a reasonable restriction in food and necessary cardio-loads you will be able to conquer this weight. And to the question: "How to safely lose 10 pounds in a week?" — the answer is — it can be done.

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

How to lose weight buckwheat 10 kg?

Buckwheat diet is very effective already during the last 7 days drastically reduce calories daily diet. With buckwheat, you will be able to solve the problem how to quickly lose weight 10 kg. Reviews for this diet to prove its effectiveness.

The essence of the diet next.

  1. The whole week you eat only buckwheat. Cook porridge in water with no additives, including salt and oil. It is better not to boil and to steam the barley, as they retain more nutrients.
  2. Eat buckwheat as much as you want until you feel full.
  3. Other acceptable products — a pair of green apple a day, a glass of kefir or low-fat yogurt.
  4. Drink plenty of fluids. Can be pure drinking mineral water and drinks without gas, unsweetened green tea or herbal tea.
  5. The last meal — strictly 3 hours before you go to sleep.

Diet 10x10

Diet 10x10 not conform to the query how to lose 10 pounds in a week, so the authors offer the diet weight loss in 10 days. The advantage of this power system is that it includes more allowed foods that mono, which means that it is easier to endure.

The main food of the diet — the protein contained in lean meats, poultry, fish, seafood, egg whites, low-fat dairy. Deficiency of carbohydrate food forces the body to burn your fat mass to give the body enough energy.

Principles of the diet

thinning of buckwheat
  1. Drink a glass of pure water temperature as soon as he Wakes up.
  2. The meat and fish is better not to fry and cook without oil, grilled or steamed, baked, boiled.
  3. Discard the sour cream and mayonnaise. Salads use vegetable oil or lemon juice.
  4. In a meal, and combine protein foods with carbohydrates in a ratio of 2:1 (for example, 200 g chicken breast boiled and 100 g of cauliflower for a couple).
  5. Drink up to 2 litres of plain water a day. It is recommended to drink 30 minutes before meals and 30 minutes after, but not during lunch.
  6. The last meal before 20: 00.
  7. Eat 5 times a day. Frequent food stimulates the metabolism in the body.
  8. Stack all high in calories and junk food. Eliminate fried foods, starchy and sugary foods, processed foods, cured meats, dairy products and fats, meat, canned food, smoked meats and pickles, starchy vegetables, fruits, fast food, alcohol.

Sample menu for 1 day

  • Breakfast: a couple of fried eggs with tomatoes, 100 g of natural yoghurt with a handful of berries, a Cup of herbal tea.
  • Snack: 200 ml of fat free yogurt, a handful of berries.
  • Lunch: boiled fish, stewed zucchini and other vegetables.
  • Afternoon tea: enjoy a couple of sushi.
  • Dinner: boiled poultry, cauliflower steamed, a Cup of tea without sugar.

How to lose weight 10 kg in 2 weeks?

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

1. Low-carb diet. For the whole diet period you will not be able to afford a single gram of cookies, chocolate or other sweets. Only a complete rejection of carbohydrate food will allow you to achieve the desired results.

Your diet should consist of the following products:

  • lean meat, especially boiled chicken or lean meat, fish, steamed;
  • raw vegetables, except the potatoes.

The more you have, the less there will be to overcome the feeling of hunger. With constant nourishment of the body with food, you will be able to teach him to grab the food only what you need and do not provide carbohydrates into fat. Portions, of course, should be small.

2. Exercise. For burning fat you need intense exercise in which your heartbeat quickens, and the body actively gives up a sweat. This aerobic exercise, such as Jogging, Cycling, aerobics, water aerobics, fitness. You can do a home gym, to go Running every morning, all this is easy to do at home. Will help you and the easier trainer — jump rope for jump rope fat happens very gladly.

About how to lose 10 kg, the video said the better. Frequent and intense cardio are the key to your beautiful body.

Is there a way to use sports to deal with the anxiety. If you intolerably want chocolate or ice cream, do 50 squats. After this burden, the desire, most likely, will disappear. If not disappeared— and the other 50 squatters to come to our rescue.

the diet

3. Manual massage anti.lulític. Massage is included in the complex of intensive weight loss. When a large excess of weight is able to reduce the amount of body 3-7 cm from the subject. However, this method of tightening the body, such as the surrounds. 10-15 sessions right wraps to reduce the volume of the body several inches, reduce the appearance of cellulite and make the skin more elastic.

How to lose 10 pounds in a month?

The weight loss of 10 kg in a month is possible. Nutritionists please, beware of diets where you lose more than 1 kg a week. But the loss of 2-3 kg in 7 days is not so terrible for the body.

The main enemies of your weight loss

  1. An insufficient amount of water a day. Without large quantities of liquid to lose weight, it will produce an error of principle. Because the division of the water eliminates fat and toxins. Drink up to 2 litres of fluid a day.
  2. At the end of dinner. When to go to sleep unbearably want to eat, satisfies a cucumber, which is only 15 calories per 100 grams or half a Cup of low-fat yogurt.
  3. The wrong combination of products. It is useful to know a little bit separated from the nutrition. If its principles difficult to apply, at least, try not to mix carbs and fats.
  4. The lack of quality of the rest. Scientists have discovered that the best way the human body has a break from 9 until 2am. At the same time, the body releases a special hormone that is involved in the division of fat cells. Hormone occurs only during sleep, so if you used to go under the morning, you are removing yourself from such a simple and healthy way to lose weight.

The most common reason why there is a desire to lose weight, the proximity of the summer season. Adjustment of fat and carbohydrates in your diet, it will tell you how to lose weight during the summer for a 10-kg , and even better — to fly.

The base of the diet:

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

Products that should be excluded from the diet:

  • flour, confectionery products, chocolates, chocolate, ice cream;
  • salt;
  • butter, vegetable oil, animal and vegetable fats;
  • all fried, smoked, salted, canned;
  • alcoholic beverages;
  • sugar;
  • the spices, the tomato sauce, mustard.

Physical activity is the best wizard in the question of how to lose weight 10 kg. the Exercises should be carried out periodically, the frequency depends on the load type.

  • You only need 2-3 fitness classes a week to stay in shape and not allow the fat to accumulate again.
  • Give up the Elevator and pass several bus stops on foot, returning from work. Walking fast nutritionists called the most affordable way to lose fat.
  • Do exercises in the morning and in the afternoon, take 10-15 minutes with a jump rope.

How to lose weight 10 kg?

Men and women get fat differently. Even without medical knowledge, it is possible to notice that a full men is normally distributed in the abdomen and the waist, and the women have the hips, flanks and full Breasts. The male body accumulation of fatty tissue is mostly fatty foods, while a woman gets fat carbohydrates.

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

The rules of weight loss for men:

the rest
  • Eat frequent and fractional. As a general rule, meal, men consume more than women. Train your body frequent meals in small portions.
  • Find your routine. If you don't like health and fitness, enjoy the football, basketball or other sports. Active playing soccer 3 times a week is equivalent to 3 full cardio workout in the gym. Start Jogging at a good time, the gradual increase of 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 to reduce the fat already have a positive impact on the figure.
  • Try a diet of raw food.
  • Get enough sleep. The lack of sleep, especially chronic, slows down the system of metabolic processes in the body.
  • Registration of results. To do this in a systematic way to weigh yourself and take measurements of the body of the volume. You will be able to see the progress, and that will be a stimulus for new achievements.

For a baby to lose about 10 kg?

The extra weight of the child can be associated with diseases. But if excess body mass is not a consequence of disturbances in the body, cause the fat is always the same: bad food.

To help your child to cope with the excess weight, only you can. You must 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 complete Teens can get mental disorders from stress due to its unattractive appearance.

Adjust the diet of your child, observing 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 the part of the salt gradually so that the child is not opposed, not salty foods.
  3. Severely limit foods rich in fast carbohydrates and fats refractory. This pastry and sweets, sugar, pasta, semolina, etc.
  4. Meat soups substitute a vegetable.
  5. Fry in oil prefer braising, boiling, cooking for a couple on the grill.
  6. To avoid the hungry child, feed him more often, but reduce the parts.
  7. Increase the amount of fiber. Fiber in large quantities in fruits and vegetables, whole grain cereals, nuts, dried fruits. You can buy fiber in powder form and add it to cereal, dairy products.

It is important that the child spends more calories than it receives. If your child is not accustomed to active games, you have to instill in him the love for the sport. Ask him to play football or tennis, to them and to take part in the classroom. Offer kids outdoor games, encourage your success. His interest in the training will increase the likelihood that the child will be interested in the movement.

How to lose 10 kg after giving birth?

To lose weight after giving birth is sometimes very problematic. You are exhausted, you need to search for the child, post-partum depression makes you more likely to eat sweets.

In order to solve the question of how to lose 10 kg without refund, if you have given birth, be surveyed at the endocrinologist and nutritionist. These doctors will rule out hormonal changes and alterations in the metabolism. If there are no contraindications, you can start to lose weight.

thinning
  1. In the breast-feeding period are prohibited to strict diets and intensive physical training. Take care of yourself and the baby, loss of weight and leave it in a more appropriate time.
  2. Begin to decrease the caloric intake is possible 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. Through the reduction of calories, make sure you have consumed all the nutrients. Because the lack of them will affect the composition of the milk. The average energy of the value of its charter for the period of the power supply should not be less than 2000 calories.
  3. As soon as you took the child from the breast can reduce the caloric intake to 1600 calories.
  4. Fight against postnatal depression. In place of candy, which the women used to stick their bad mood, do simple physical exercises. It was demonstrated that the load has a strong desire to eat. It is also important to the support of their loved ones.
  5. Immediately after the birth is contraindicated intense exercise. Walk in the fresh air with the pram. Fast walking burns 150 calories in 20 minutes. 4-5 months after the birth, you can afford lessons with an instructor. Best time to go to yoga and Pilates. Aerobics are displayed only with the end of the feeding.