If you need urgently, or How to lose weight by 10 kg very quickly
For 3 days you can do a lot, for example, fall in love, quit your job and even find yourself a new guy. That's just to become 10 kg slimmer can not. Even if you completely refuse to eat and drink, you will not be able to lose that amount of weight. And do not be tempted by the suggestions of the Internet clever men who assure that they know how quickly and effectively to remove excess fat in the shortest possible time. Typically, these ads are people who want to sell you a "unique miracle tool" for a very big money. Their goals are exclusively self-serving and no one guarantees any results. But the health problems from using doubtful drugs to get more than likely.
Those who are interested in how to lose weight with water for a week at 10 kg, we will answer - no way! The so-called water diet, considered to be exceptionally effective, provides in 7 days a loss of only 2-3 kg or 4-5 kg with a very large (from 100 kg) original weight losing weight. Therefore, if you are serious about getting rid of extra pounds, be prepared to spend some time on it (from 1 month to 3 years). The objective reality is that to lose 10 kilograms per week without diets, with diets or even very actively doing sports is simply impossible.
Diet to lose weight by 10 gk: Method "10X10"
This system belongs to the category of hard, but those who think how to lose weight by 10 kg as quickly as possible, it does not scare. The developers of the program promise that in 10 days of a severe and strict diet you will definitely get the desired result and find attractive forms.
The rules of the "dozens" are simple, but they are obligatory for execution.
- The main role in the daily menu is given to proteins. Carbohydrate foods are consumed no more than 20 g per day. Due to this, the organism starts to search for new sources of necessary energy and redirects the metabolism to intensive burning of the internal fat layer. The level of glucose in the blood levels up, the susceptibility to insulin becomes higher, the lethargy and apathy disappear, and the general state and mood improve significantly.
- The list of banned products includes fatty milk, sausages, marinades and spicy sauces, baking, flour and sugar, alcohol, both weak and strong, vegetables with a high content of starchy substances (beets, potatoes, carrots, etc.), beans and corn, fruit juice concentrates, nuts, liver, pates, fast food food and sweet fizzy drinks.
- Among the allowed dishes are lean meats (beef, veal, rabbit), turkey and chicken, sea fish fillet, cheese, eggs and skimmed yogurt. From vegetables you can eat tomatoes (except for the "cherry" variety), cucumbers, cabbage (Beijing, color, white cabbage), radishes, zucchini, eggplants, radish, asparagus, sorrel, lettuce, young onions, spinach, mushrooms and celery. It is permissible to season greens with a small amount of olive oil. Fruits are allowed only once - on the 6th day of weight loss.
- You need to eat strictly 5 times a day, making equal intervals between meals. Such a regime stimulates the activity of metabolism and makes the body work cohesively and more clearly. The daily ratio of protein foods to vegetables is 2 to 1. Dinner should be held no later than 20.00. Is thereafter strictly forbidden, even if you plan to go to bed after midnight.
- Of drinks are a decoction of a dogrose without sugar, green unsweetened tea and filtered water (at least two liters per day). Half an hour before the scheduled meal, you must always use 1-2 standard glasses of pure still water. This will allow you not to overeat and protect the body from constipation.
- It is recommended to cook meat and fish in a double boiler and bake in the oven or on the grill. You can fill vegetable mixtures with a small amount of olive oil with a few drops of lemon juice. It is strictly prohibited to drink dishes.
- The first half of the course is the most difficult, but in order to be sure to lose weight, you can tolerate a little. Try not to dwell on negative thoughts, as often as possible go on fresh air, walk, visit water procedures, go for a massage and concentrate on pleasant things.
- Seriously strengthen the effect of the dietary course of physical activity. If you do not have time to go to the gym and run around in the morning, try walking to work or at least not using the elevator and climbing any desired floor up the stairs. In addition, you can perform a complex of general development exercises at home, which will help burn calories faster and give the body flexibility and attractiveness.
- To get the result fixed, and the extra pounds are not returned, you must very carefully exit the diet. For 2 weeks after the end of the course, you need to gradually increase the amount of servings and the calorie content of the products used. Sweet, fatty and smoked food is desirable to consume very limited, and about abundant food at night is better to forget forever. And then the problem of excess weight will not bother you more.
Women's menu for fat drying read here .
How to lose weight by 10 kg without harm to health: exercises for the home
- We begin the lesson with a warm-up. Running in place with high knees - 3 minutes, jumping - 3 minutes. Slopes forward, backward, right, left - 15 times. Slow rotation of the pelvis to the right / left - 10 times. Swing your hands in front of you "scissors" - 20 times.
- We burn fat and tighten the muscles of the waist and legs. We stand straight, feet shoulder-width apart. Gently bend to the right while raising your left hand over your head. We make sure that the hips do not change positions, and the back remains flat, without bending forward or back. We return to the starting position and repeat the exercise in the opposite direction. Perform 3 sets of 20 times. Break for rest - from 1.5 to 2 minutes.
- Lose weight and swing the press. We lay on the back. Legs are bent at the knees, feet are firmly pressed to the floor, hands are wound behind the head. Raise the upper part of the body and stretch as close as possible to the knees. Then slowly return to the starting position. Beginners are advised to start with two approaches 10 times and gradually bring the result to 3 sets of 20 repetitions.
- We make a flat stomach and remove the fat from the sides. We lay on the back, hands down with the palms under the buttocks. Raise to the height of 15-20 cm elongated, absolutely straight legs and alternately cross them. We start with 10-15 repetitions and make 3 approaches.
- We strengthen the waist and give it a beautiful bend. We lay on our side. One hand behind the head, the other rests with the palm on the floor in front of the stomach. At the same time, raise both legs as high as possible. We fix the climb for a few seconds and go back down. After 10 repetitions, we roll over to the other side. We make at least 2 approaches.
These exercises need to be done at home daily. It is best to do this an hour before meals or three hours after it. With this level of training intensity, you do not even need a diet. To lose 10 kg on only one physical culture you will spend about 3 months.
How to remove fat from the abdomen and pump up the press, read here .
How to make the ass beautiful and smart, read here .
Video exercises for weight correction
We remove fat from the abdomen and waist
Exercises for weight loss of hips and legs
Complex for slimming legs
15-minute daily weight loss training
Effective gymnastics for weight loss
Can I lose 10 kg per month and how?
Among visitors to women's portals and popular forums, many who lost 10 kg in a month. The responses of these lucky people are full of advice and recommendations, so to speak, "from personal experience". Basically, the newly-made thin people say that for such a prolonged process, you can not use any specific technique, but simply make adjustments to your usual diet.
- Give up "fast" carbohydrates. They are absorbed almost instantly, however, they do not suppress the feeling of hunger, but are simply deposited in the form of fat at the waist, abdomen and hips.
- Do not eat at night. It is better to have supper at 18, maximum at 19 o'clock. If you have an obsessive feeling of hunger in the evenings, you must quench it. But not a sandwich and sweet tea, but a small portion of buckwheat porridge, a glass of kefir or a slice of lean fish. Fruits in the second half of the day should not be consumed, since they essentially raise the level of sugar in the blood.
- Go to bed not later than at 23 o'clock. In the night period (from 0 to 2 hours), the body produces somatropic hormone, which activates fat burning in adults.
- Do not overeat or stretch the stomach. Doing this regularly, you will cease to be saturated with the usual portion and you will load the body with unnecessary volumes of food. This will affect not only the figure, but also health.
- Refuse sweet carbonated drinks and use only mineral water, pure or thawed water. In this way, you clean the internal organs of toxins and toxins, restore the water balance and improve the skin condition.
- Move as much as possible. It does not matter whether it's cardio training, comprehensive weight loss classes, daily morning runs or elementary exercises. The main thing is to give physical activity at least 40-60 minutes a day.
Compliance with these simple rules will allow you to easily lose 10 kg per month, and for 3 months you will get an excellent health and a figure of your dreams.
I lost 10 kg in 10 days: before and after photos
Has grown thin for 10 kg for a month: a photo before and after