For example, it may be necessary to decide such a question, how to lose weight in a week to 10 kg a man or a woman. In this case, a way of life is instantly 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 should start with a review of the diet.
Lose weight in a week 10 kg - diet
We offer you time-tested methods for quick weight loss. 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 the view menu:
- Monday. On this day you can drink only mineral water, no tea, no coffee or juice. It 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 day – to 0.03 liters for each kilogram of body weight losing weight, but not more than 3 l. the method of fasting to cleanse the stomach and intestines from food debris and will make the work of these bodies more actively.
- Tuesday. This day should be very similar to the first, with only one exception: you can combine water and yogurt. The necessary parts – the amount of water is calculated in the same way as on Monday, dairy product requires 0.7 l. 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 the emergence of strong feeling of hunger, you can eat 1 raw unsweetened Apple.
- Environment. On the third day to do the same as the first, only 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 man is enough to take them 3 times a day for 1 tablespoon with a slide, a woman with 1 teaspoon of the 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 liters of water. For lunch, prepare a salad with regular cabbage, spring onion and dill, season it with olive oil. If you really want something high-calorie, take a slice of bread with bran. To eat, to drink green tea without sugar, honey and eat 1 green Apple. It's the perfect way to lose about 10 kg without damage to health, both mental and physical.
- Friday. On the fifth day of yourself a little pampering. For breakfast drink a yogurt (200 ml), lunch, prepare the fruits (kiwi, avocado, watermelon, papaya). At 7 o'clock in the evening, reward yourself with chicken soup without the potatoes, carrots and onions. Before going to bed drink green tea.
- Saturday. The penultimate day of the lunch to prepare low-fat cottage cheese without sugar, honey and apple. For breakfast you can make a fresh smoothie with strawberries and raspberries. In the evening, drink a glass of buttermilk and eat biscuits (3 Pcs.). If you feel weakness and dizziness, be sure to drink hot broth.
- Sunday. And finally, enjoy a delicious Breakfast cooked soft-boiled egg and oatmeal. At lunch, prepare the cutlets 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 the liquid, at this stage you can drink not only water, but also fruit drinks without sugar, juices, smoothies, yogurt and green tea.
Note! After the first day, when the diet did not recover more than the managed to lose, it is important to immediately begin to eat healthy food. For this you need in your diet fresh fruits and vegetables, avoid fatty meat and flour. Sunflower butter should be replaced with olive or flax oil. Still need to start eating more frequently (at least 5 times a day), but in small portions, 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 does not need to starve – buckwheat can eat as much as you want;
- this cereal is rich in essential organism macro - and microelements;
- in buckwheat contains few carbohydrates, but those that are slowly absorbed and do not contribute to the accumulation of fat;
- there are many recipes on how to cook this cereal, but because of the variety of foods is broken;
- it is possible to sit without harm to health.
Note! To avoid health problems, not to eat raw buckwheat people with impaired digestion. This can lead to inflammation of the pancreas and liver.
How green buckwheat, look at the photos below:
- This is the first version, 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 heat and cover with a lid. It should stand for at least 30 minutes. Serve this dish for Breakfast, lunch and dinner, apples. In recent times, you can replace the skim milk.
- Take buckwheat (100 g), which is often called green. Rinse and fill the evening yogurt (preferably low-fat, and the correct proportions – 1:3) and leave until morning. The next day it swells and it will add a little honey, spices, salt and sugar to forget. Eat this dish in small batches, until it's boring.
- Pour into a saucepan milk (200 ml) and pour the grits (50 g). After boiling, reduce the heat and let the pudding stand for 15 minutes. For breakfast it can be eaten with milk (low-fat) lunch, chicken broth, and for dinner – any vegetable salad.
Note! If you are going to lose 10 kg of buckwheat, we should not be left to your own menu is a green apple and cucumber has cleansing properties. Priceless and pear, green tea, honey, yogurt, milk, dried fruit. Especially useful dried apricots, prunes and raisins, they go perfectly with the main ingredients.
A Mono-diet, Minus 10 pounds a week
If your health is good, you can resort to a mono-diet, suitable for both men and women. It includes eating a maximum of 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 yogurt.
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 – an Apple and green tea.
There are so many popular and effective mono-diet. Choosing a diet is given only
General guidelines for meal plans fast diet
Losing weight people can suggest the following:
- drink more water – at least 2 liters, with females approximately 1.5 l;
- do not consume fatty;
- eat small portions;
- try to heat-process foods;
- Breakfast is not earlier than 3 hours after rising;
- dinner no later than 7 PM;
- after a week of diet need to take a break of 10-15 days to consolidate the results.
Exercise weight loss per week 10 kg
Before how to lose weight in 3 months 10 kg or more faster selected should be effective exercises. The point is that there is just not enough, you also lose calories. This is the best cardio workout. It can be performed as follows:
- Running. Here come to the aid of the treadmill. It is necessary to do at least 10 minutes a day. Enough men 20, women – 15. During this period, the amount is 20-30% absorbed by day calories. If physical training is not very good, you can divide the class into 2 stages: in the morning and in the evening. When you do not have access to a 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 from the 1000 m and bring it up to 5-10 km away. this can be Done Monday, Thursday and Saturday.
- Swimming. Go for it at least once a week (preferably Sunday) and pay him 40 to 60 minutes a day. Sport mode engages all muscle groups: legs, arms, stomach, shoulders, back and consumed 2 times more calories than Jogging.
- Cycling. Use it 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 for Cycling, look at the photos below:
Exercise for quick weight loss at home
To do at home, you can choose the following:
- Cardio-exercises. You need to make them as fast as possible and at least 10 minutes a day. The main accent should be done with jumps.
- Exercises for abdominal muscles. Lying on the Mat, lift your head, bend your knees and lean your feet on the floor. Then lean left, then right, trying to touch the heels. Do 10 repetitions. Then, the rest in the same position, put your hands behind your head and lift the other leg to the chest. The man to do it 10 times, the female five. Then straighten them and do the same.
Proposed article physical activity and diet recommendations will benefit both men and women. Selecting the most appropriate option for themselves and clearly following all the instructions to get rid of a week from a great amount of excess weight will not work, but lose weight in a month 10 pounds will certainly succeed!