How to lose weight by 10 kg in a week quickly, effectively without harm to health. Real Tips

Throughout every century, there were ideals of beauty, and in the 21st century, a slender and toned body has become fashionable. You can achieve it in a week.

Experience shows that it is possible to lose 10 kg during this period, but it is often dangerous to health, because a sharp weight loss causes dysfunction of organs and systems.

Is it possible to lose 10 kg in a week

The rate of weight loss depends on how much excess weight a person has and whether he has it at all. If so, then the body will give up the surplus much easier, because they harm it more than they benefit. But the closer the weight is to normal, the slower it leaves, and with a low weight, such a mass will not quickly disappear - the body will resist it with all its might.

To lose weight by 10 kg or more, you will need:

• strict dietary restrictions;
• physical exercise;
• correct daily routine;
• healthy sleep;
• special procedures.

Contraindications to drastic weight loss

If you divide 10 kg by 7 days, it turns out that you need to lose approximately 1.4 kg per day. This is a figure that, with proper, "useful" weight loss, should go away in 1-2 weeks. From this comes the conclusion that such weight loss cannot be called recommended. It brings a lot of stress to the body, and the effect is not always fully preserved.

There are strict contraindications to a sharp weight loss:

1. Pregnancy and breastfeeding. Completeness when carrying a baby is natural and necessary for the health of the baby. Weight goes away after childbirth, and if it remains, then feeding should be completed and only then to lose weight, otherwise nutrients will not enter the newborn's body.
2. Teenage years. During this period, the formation of the body ends, therefore, drastic weight loss can be dangerous. In such years, the option to combat obesity is moderate exercise and proper nutrition.
3. Climax. Women during this period are hormonally unstable, and a strict diet will only cause stress.
4. Any diseases and ailments. When a person is sick, his body is weakened and requires a full range of vitamins, minerals and BJU. A strict diet robs it and can cause complications.
5. Unstable digestion. It can get worse after dieting.

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Types of diets for fast weight loss by 10 kg in 7 days

Among all the other low-calorie menus, those that are focused on extreme fat loss were selected:

• protein;
• kefir;
• doctoral (medical);
• apple;
• buckwheat;
• cucumber;
• "6 petals".

Protein diet weight loss 10 kg per week

How to lose weight by 10 kg in a week, and maintain muscle tone will help a protein diet. Her diet consists mainly of protein foods, while carbohydrates should be as small as possible. This allows you to reduce body fat while keeping your muscles healthy and strong.

The protein menu excludes alcohol, confectionery and bakery products, hot spices and any salad dressings, except lemon juice. Products of animal origin prevail.

A sample protein diet menu. The following are the meals that you need to eat per day in the order indicated, with the interval between each meal should be 3 hours. There are 5 meals in total, so you should start your day as early as possible so that the last snack takes place at least 4 hours before bedtime.

Diet days:

• 1st day. Skim milk, a plate of rice porridge, boiled veal 0.2 kg, a plate of vegetables without spices, 2 boiled eggs with 0.2 kg of lean fish;
• 2nd day. Coffee or tea, 0% cottage cheese - a saucer, 0.1 kg of boiled chicken fillet and the same amount of buckwheat, vegetable salad, 2 eggs and fish, as in the previous day;
• 3rd day. Milk, 0.2 kg of fish, 150 g of buckwheat and a saucer of boiled shrimp, 0.2 kg of stewed vegetables with rice, 2 eggs (you can fry) and a piece of lean meat;
• 4th day. Dried fruit compote, 1 chicken fillet, vegetable soup and rye bread, vegetables, fish and eggs, as in the previous days;
• 5th day. Kefir 1.5% and a slice of dried bread, stewed vegetables with rice 200 g, 150 g of fish and 2 potatoes, any dairy product 0.25 kg, 0.1 kg of meat and scrambled eggs;
• 6th day. Coffee / tea / compote, rusk and 2 eggs: meat with rice with a total weight of 0.25 kg, vegetables, a piece of fish and a cup of cottage cheese;
• 7th day. Kefir / yogurt, a piece of fish and vegetable juice, rice and meat, as on day 6, vegetable salad, scrambled eggs and apples (2 pcs.).

Kefir diet

The lactic acid bacteria in kefir will not allow digestion to deteriorate due to dietary restrictions, on the contrary, the intestinal tract will work better, the metabolism will increase. The weekly diet is quite tough, but there is an even more severe 3-day analogue of it, as well as a simple ten-day one.

Kefir diet menu. The diet is simple: for every day there is 500 ml of kefir and an unlimited amount of still water, and the rest of the products are changed according to the scheme described below.

Diet scheme:

• Monday. 800 g boiled potatoes.
• Tuesday. 500 g boiled chicken fillet without spices.
• Wednesday. A pack of fat-free cottage cheese.
• Thursday. 200 ml sour cream.
• Friday. 1 kg of fresh apples and 0.3 kg of any other dried fruit, except bananas and raisins.
• Saturday. Another 0.5 liters of kefir is added, in total it turns out 1.
• Sunday. Similar to Saturday.

Kefir diet menu for a week:

Medical diet

Like kefir, it has an option for a week or for 2, for 3 days or for 10. The number of lost kg depends on the initial data of a person, but not less than 5. It is also known as "medical", because it was developed for weight loss of obese patients before operations. For this, the diet is considered harmless to health, although some of its days are extremely strict - they are spent on water.

Throughout the diet, it is mandatory to take any vitamin complex.

Sample menu:

• Monday. During the day, 6 glasses (250 ml each) of drinking mineral water are drunk without gas. There is a gap of at least 2 hours between each glass;
• Tuesday. A similar diet as on day 1, only instead of water milk of 0% fat, and its portions are 150 ml, not 250. An apple is also added;
• Wednesday. Repeat Monday;
• Thursday... 1 kg vegetable slices, seasoned with olive or linseed oil; 500 ml of green tea;
• Friday... Repeat Wednesday, but no apple;
• Saturday - the most satisfying day. In the morning, an egg and tea, for lunch 0.1 kg of canned peas and the same amount of lean meat; for dinner a plate of broth with vegetables. You can have a snack with an apple;
• Sunday... During the day, eat 0.1 kg of cottage cheese, 1 apple, drink 1 liter of fermented milk product and 0.5 liters of milk.

Apple diet

Not very difficult, because on any day, if you feel hungry, you can add a few more apples to your food, but no more than 4. These fruits help speed up metabolism and, together with pectin fibers, remove excess from the body.

Apple diet menu:

• Day 1. For breakfast, a couple of grated apples without sugar and a small handful of walnuts.For lunch, a salad of hard-boiled chicken eggs, herbs and 1 apple is served. There is no need to fill, and it is most effective to remove the yolk from the egg. Dinner with 3 apples, either raw or processed.
• Day 2... It starts again with a couple of apples, but now a small bowl of boiled rice is added to them instead of nuts. For lunch, a container of exactly the same volume with a mixture of rice and fruit puree without sugar (you can make it yourself from a boiled apple or buy puree for the little ones in the store). Rice for dinner again.
• Day 3... Now for tomorrow 2 apples are combined with a small bowl of cottage cheese 0% fat. For 2 meals, mix: the same amount of cottage cheese + diced apple + 1 tbsp. l. honey, a handful of any nuts. You can add a little lemon juice. For dinner, cottage cheese is half the amount that was in the morning.
• Day 4. In the morning: 1 apple and 2 carrots, grate and stir. A similar dish during the day, and in the evening it is allowed to pamper yourself a little with 2 apples baked with 1 tsp. honey.
• Day 5... Rest from fruit. Morning meal: boiled carrots and beets (small). For lunch, the same beets, protein from a boiled chicken egg and a plate of oatmeal without milk. Dinner with a plate of grated carrots with a spoonful of honey.
• Days 6 and 7 repeat 1 and 2 completely.

Buckwheat diet

A buckwheat diet will allow you to lose weight by 10 kg in a week, and to save a decent amount on food. Nutritionists consider buckwheat to be an excellent side dish for losing weight, and the price is an additional plus.

Principles:

• Do not eat after 7 pm as metabolism is lower at night.
• Do not use any spices, not even salt.
• Drink at least 2 liters of water.
• Distribute food evenly.

Buckwheat diet menu for a week. All 7 days you need to eat the same way. For a day, a glass of buckwheat is given, which must be boiled without salt, 1 liter of fat-free kefir and 2 apples. These products must be divided into small portions and eaten throughout the day, and it is better to refuse kefir if possible.

Cucumber diet

Cucumbers are useful to eat without dieting, as these vegetables are easily digested, remove excess from the body and do not harm the figure due to their high fluid content and low nutritional value. With express weight loss, they are useful as an inexpensive basis for the diet.

The menu of such a diet is not hungry, but it gets boring quickly. According to women, from 2-3 days on, the weight begins to rapidly go away, but after a week cucumbers in any form become hated.

People with a problematic urinary system need to be careful, since the diet has a diuretic effect.

All 7 days you should adhere to the same diet plan:

• The morning always starts with a large cup of a sugar-free beverage. Better tea or coffee, juice allowed.
• Lunch. 2 medium cucumbers and a crouton / loaf / slice of whole grain bread.
• Dinner. Several fresh cucumbers; any other vegetable, except potatoes; some hearty food (a boiled egg / a slice of hard cheese / a bowl of rice).
• Afternoon snack. Fruit.
• Dinner. Cucumber salad with herbs and olive oil.

6 petal diet

The essence of this diet is a clear division of food by day. Today the emphasis is on one product, tomorrow on another, and so on. Efficiency lies in the simultaneous use of the principles of separate nutrition and the alternation of several mono-diets. Unlike the others, “6 petals” lasts 6 days, and about 1 kg per day is spent. In total it turns out - 6 kg in less than a week.

Menu for the diet "6 petals":

• Day I. Based on fish cooked in any way other than frying in oil. In total, 300 g of the finished product is given per day, which must be divided into 3-4 doses. Drinks - green tea and water.
• Day II. Vegetable. In the morning, tomato-cucumber salad with rast.oil; vegetable soup for lunch; for dinner again salad (you can add salt) and a plate of sauerkraut.
• Day III. Protein. 3 meals: for one of them you can eat chicken broth, and for 2 others you can eat boiled or baked chicken meat without skins. You need to drink green tea.
• Day IV. Cereal. For breakfast and lunch, wheat porridge with bread, for dinner, boiled rice and also bread. It is recommended to have a snack with seeds between these meals.
• Day V. Dairy products. 3 times the same set - 0.2 kg of cottage cheese, a glass of milk and a cup of tea.
• Day VI. Carbohydrate-fruity. In the morning and at lunchtime, kiwi (2 pcs.) And something citrus (a pair of tangerines / orange / grapefruit). In the evening, a baked apple, dried fruits and citrus again.

Rules for exiting strict diets

The whole result will disappear in a matter of days if you end the low-calorie diet incorrectly. On these days, little food enters the stomach, the metabolism slows down, so if you immediately start eating heavy food, the weight will return.

Moreover, it will be deposited in the form of fat, because the body decides that after such a holiday there will be a calorie deficit again, and will stock up. The wrong way out can harm the digestive system.

A little weight will return anyway, but it will be minimal if some rules are followed:

• At first, no fatty, sweet, starchy and fried foods should be on the plate. In the early days, it is better to eat the same lung that was present in the diet, just in large quantities.
• Introduce new products little by little.
• The food is fractional. You do not need to take the supplement right away, it is better to wait a couple of hours. It is convenient to use a small plate to avoid overeating.
• Drink as much water as possible.

Fast weight loss water

A drinking regimen guarantees a good metabolism. A person needs at least 2 liters of clean water every day. Other drinks are not included.

2 glasses of this volume should be drunk in the morning on an empty stomach. At least 1 before bed and 15 minutes before meals to dull hunger. But immediately after eating, any liquid is undesirable, since it will dilute the gastric juice and complicate the process of digesting food.

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Proper sleep for weight loss

Representatives of the Medical Association of Canada found that not only people who like to sleep more than 10 hours a day, but also those who devote less than 7 hours of rest, are slowly losing weight. In the first case, the body simply spends few calories per day, and in the second, the body does not have enough energy, so it stores lipids as an emergency source.

The optimal sleep time is 8 hours. And it is preferable at night, since then the brain will rest the best.

There are additional recommendations that help not only not to get fat, but also lose weight in bed:

• Do not eat 4 hours before bedtime.
• Sleep in a cool room. Ideally, this should not be an air conditioner, but a slightly open window so that there is also fresh air in the room.
• Go to bed in a calm state. To do this, you can take a warm bath, walk down the street, or do some yoga exercises to relax.

Exercises for fast weight loss

How to lose weight by 10 kg in a week, trainers tell. They notice that sports will be good helpers in weight loss, and especially in this regard, cardio training helps.

A set of exercises that increase the heart rate. Can be done at home, outdoors, or in the gym:

1. To warm up, run in place for 1 minute.
2. 10 jump squats. Hands on the back of the head, feet shoulder-width apart. Sit down so that the knees do not protrude beyond the socks, and there is tension in the hips and buttocks. From this position, make a jump upward, straightening your legs.
3. 30 jumping jacks (jumping arms apart - legs apart).
4. Burpee: 3 sets of 10 reps. A very effective but exhausting exercise. From a prone position, you need to do push-ups or at least rise, then jump to rearrange your legs closer to your hands, stand in a jump and return back to the starting position.
5. Plank 1 min.

Before starting, you need to warm up, and at the end you should pull the muscles a little. If you still have strength, 1 more circle of exercises will not hurt.

Slimming cling film

Another addition to nutrition is cling film wraps. Their essence is to create a greenhouse effect, as a result of which excess liquid will be "melted" from the upper layers of the skin. As a result, the volume of problem areas is reduced, be it the waist, hips or arms.

The easiest way is to take the film and wrap it around the area of ​​the body cleaned with a scrub, and then start physical activity so that the moisture comes out as much as possible. But such sports will bring a lot of discomfort: it will be constantly hot, the film can move out and restrict movement.

An effective method - wrapping with various heating mixtures under the film, which you can cook at home or buy in the store. In this case, you need to warm up and wait for a certain time (it depends on the components), and then remove the film and thoroughly wash off the remnants of the mixture.

Real Nutritionist Tips For Those Who Want To Lose 10 Kg In A Week

Nutritionists suggest how to lose 10 kg in a week. They know better than others that it is not worth spoiling their health for the sake of weight, so they give some important recommendations.

Nutritional advice:

• Such a sharp jump in weight is not possible for everyone, so do not despair if only 3-4 kg have gone after the diet.
• Sitting on a strict diet, you must definitely take vitamin complexes.
• Drink as much as the body requires, but not less than 2 liters.
• Come up with motivation, remind yourself of the need to achieve the goal.
• Before the diet, gradually reduce the calories consumed, and then slowly and carefully increase.
• Spend as much time as possible in the fresh air.
• Don't forget about exercises and procedures. Massages or body wraps are highly recommended.
• Avoid stress.
• Provide yourself with interesting activities during the diet.

10 kg is a lot, which should take several months. As proven in practice, in an emergency, you can get rid of it in a week, but you should start drastic weight loss only after thoroughly studying the theory of weight loss.

Article design: Svetlana Ovsyanikova

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