The most effective diet for losing weight by 10 kg in a week

Something happened that all women were afraid of all year round: there were 30 days until vacation, but the figure, as it began to “lose weight” in the summer, remained unchanged. Fitness trainers and nutritionists know how to lose 10 kg in a month (and is it realistic). Yes, you will have to give up a lot of goodies and finally go in for sports (without exhaustion) - but what won’t you do for a photo in a swimsuit for Instagram!

Competent drinking regime

Every diet insists on a water regime, ranging from strict mono-diets or “poor” nutrition (French, buckwheat, Japanese diets) and ending with PP.

The essence of the water regime is simple: drink 1.5 liters of clean water per day . Get cold water from the office cooler, buy bottled drinking water (it can even be mineral water, but without gas), drink water from a home filter.

Important:

• Do not replace water with tea, coffee and compotes (that is, such drinks are not prohibited, but allow yourself only as “pampering”);
• the taller and larger you are, the more water you need to drink - an amount of 1.5 liters is designed for a lady of average shape, and if you are, say, tall, the daily norm should start from 2 liters;
• Drink the first glass in the morning, on an empty stomach (drop 2-3 drops of lemon juice or apple cider vinegar into it - this will help speed up your metabolism); You need to drink a glass (or at least half a glass) - under no circumstances try to drink a lot of water at once;
• Do not drink while eating - at least an hour should pass after eating.

Varieties

• The 10-day diet is better known as “ 10X10 ” - the fastest and most extreme way to lose so much weight, it is based on predominantly protein and, most importantly, low-calorie nutrition. It requires a strict regime and compliance with all the rules - not only eating according to the menu, avoiding salt, sugar and alcohol, but also regular physical activity, at least morning jogging or long evening walking.
• A diet for 14 days is a more gentle and effective way to get rid of extra 10 kg, it involves a weekly kefir or buckwheat fasting day. The food is also low-calorie, mainly protein and fractional.

Healthy eating as an alternative to dieting

If you don’t want to “sit” on buckwheat or green apples alone, you don’t need to, but you still have to adhere to the restrictions. You already know what you have to give up: don’t cook or buy sweets, fried foods, fatty foods, smoked foods, fast food . Avoid bread, starchy vegetables (potatoes, corn), high-calorie fruits (bananas). Consume sweet dried fruits and nuts in moderation.

If you cannot live without sweets, buy dark chocolate (bitter brut) and allow yourself 1-2 cubes in the morning.

The easiest time to lose weight is in the summer, when cheap and aromatic vegetables are in abundance and at bargain prices.

And one more thing: visit grocery stores only on a full stomach. This way you will protect yourself from spontaneous purchases (extra products that are subsequently eaten “because I don’t want to” so as not to spoil).

Approximate calculation of daily calorie loss

An adult needs to eat 1800 kcal per day for an active life. If more comes into the body, folds will appear on the sides. If you do less (and even more sports), you will lose weight.

Nutritionists are confident that you will burn one kilogram of body fat if you begin to lose 7,000 kcal per day (without changing physical activity).

Organize an “accounting” for your diet. Write down what you ate today, yesterday, the day ago and how much calories you got. Now decide for yourself which portions of dishes should be reduced, which snacks should be abandoned, which foods should be replaced with low-calorie ones. Get a monthly weight loss plan.

But: a daily diet “poorer” than 1200 kcal is considered dangerous!

If you're losing weight too quickly

Rapid weight loss over a relatively short period of time (less than 10 days) is a common cause of negative consequences, the most common of which are:

• The appearance of stretch marks on the skin.
• “Sagging” of the skin in the area of ​​the greatest accumulation of fatty tissue.
• The development of deficiency syndrome of certain vitamins or microelements is a serious consequence that affects the functional state of most organs and systems. It is accompanied by increased fragility of hair, nails, general weakness of a person, disruption of the cardiovascular, endocrine system, organs of the urogenital tract (women often develop menstrual irregularities), as well as anemia (anemia, characterized by a decrease in the number of red blood cells and the level of hemoglobin per unit volume blood) due to a lack of iron or some water-soluble B vitamins and folic acid.

To avoid unpleasant consequences, it is necessary to choose a diet with a diet that allows you to provide the body with the necessary amount of vitamins and minerals. Daily energy value should not be less than 1000 kcal. The optimal calorie content should be 1200 kcal, and it is better to supplement the diet with increased physical activity.

Before starting to follow the recommendations, you should definitely consult with your doctor (specialist nutritionist, therapist, family doctor). It would not be amiss to conduct additional studies, which include a clinical analysis of blood, urine, blood biochemistry, including liver and kidney tests, as well as blood sugar levels. They will help determine the risk of developing deficiency conditions, including anemia.

"Iron" daily routine

1. Basic meals (breakfast, lunch, dinner) should be taken at the same time.
2. Sports should be regular. If you don’t have time to do exercises every day, choose 3-4 days a week and don’t skip “physical education”.
3. The regime must be adhered to no matter what. Don’t violate it, even if you have a rush at work or your friends invite you to a restaurant for a rich holiday table.

Remember: this is temporary, you only need to hold out for a month! Although... many people get used to this regime within 30 days and make it their routine (delighting their own body).

What eating habits will help you lose weight?

Questions about how to lose 5 kilograms in a week, how to lose 7 kilograms in a month concern many. But it is not at all necessary to exhaust yourself with diets and intense training. It is enough to change some eating habits:

1. Sleep at least 7 hours a day. Lack of sleep disrupts the production of the hunger hormone (ghrelin), and then the signal of saturation to the brain arrives late. According to studies, it has been found that a person who is chronically sleep-deprived consumes 40 percent more calories than required.
2. One hour after work should be set aside for rest.
3. Learn to call emotions by their proper names. Emotions need to be lived, not chewed on.
4. Drink enough water. Pure water helps remove fat breakdown products and improves intestinal function.
5. Don't make a cult out of food. There are pleasures not only on a plate in the kitchen, but everywhere around you, in the world around you - visiting the theater, exhibitions, a favorite activity that will help you work with your evening appetite.
6. It is necessary to love and respect yourself and your body.
7. It is necessary to introduce a system of rewards and gifts for every 3 kg lost, this will motivate further weight loss.
8. Sports activities. This could be some simple exercises done every day. Sometimes even walking for an hour is enough to look good and improve your well-being.
9. Buy beautiful clothes for yourself. It is necessary to avoid clothing that is designed to hide the figure. This does not mean that you need to wear everything tight, there is no need for extremes. But you have to like the clothes.
10. You should not abuse alcohol.
11. Eat only tasty, good quality food. It is a myth that everything healthy is not tasty. There are many recipes for preparing delicious and healthy dishes.
12. Separate products by color. Red foods are foods that lead to overeating. They shouldn't be in the house; they're holiday food. Yellow foods are light desserts, fruits and milk. These products may be located. And the main part should come from green foods - vegetables, lean meat.
13. Eat 4-6 times during the day - often and in small portions.
14. Bring dessert food home in portions. One cake or a whole cake - the difference is enormous.
15. Dessert should complete the meal. This will allow you to enjoy the taste, but eat less.
16. You should not categorically deny yourself any products. The more you repeat “you can’t”, the more you want, and a restrictive appetite appears. You can eat a small piece, just a little of what you really want.
17. Chew your food thoroughly, “savor” every bite, this way you will feel full faster.
18. Do not eat in front of a TV screen or computer monitor. This kind of food will not be good for future use.
19. Another good habit for losing weight would be to give up food waste (convenience foods, fast food, chips, crackers, nuts, etc.).
20. Have sex regularly. It is known that sex is the best cure for all problems. And losing weight is no exception.

It is recommended to adhere to these dietary rules even after losing weight. This will allow you to maintain weight after exit, improve your body’s health, and strengthen your immune system.

Movement is not only life, but also harmony

Even if you choose a strict diet, it will not help you lose weight quickly. In addition, movement helps keep muscles toned and speed up metabolism.

If you cannot exercise at a fitness club:

• make a habit of short gymnastic warm-ups (get up from your desk every hour and squat, do passes with your hands, remembering what you taught at school exercises);
• enjoy evening walks in the clean air (a good sleep will be a pleasant bonus);
• Replace short trips (1-2 public transport stops) with walking “runs”;
• Clean more often (washing floors is an exercise for the muscles of the shoulders and arms).

Record the “start”, but do not keep records

When you start losing weight, measure your own parameters using a measuring tape and write down your own weight. You can keep the “control” clothes (for example, put aside the trousers that fit close to you - at the end of the month they will tell both you and your family whether your parameters have changed). You can take a photo.

And after that... Forget that you are losing weight. There is no need to weigh yourself every 3 hours and sleep cuddled with a measuring tape. Give yourself a mindset: I have started a healthy lifestyle, thanks to which I will become slimmer. And do not violate the regime and nutrition.

You can weigh yourself again and measure your own waist size only at the end of the month.

Regular sports exercises for a month

Sports are an integral part of your weight loss. You don’t have to spend money on a membership to a fitness club and sportswear—you can exercise at home and in your pajamas. The main thing is to do this regularly and diligently , to perform each approach clearly, adhering to the rules developed by the trainers:

• You should start with a light warm-up that warms up the muscles (thanks to this, the body will get less tired);
• do not train with a full stomach - and you shouldn’t sit down at the table immediately after training either (refrain from food for about an hour before and an hour after training);
• It is both possible and necessary to drink clean water during classes;
• basic training duration: 2-3 sets for each exercise (from 10 to 20 repetitions per set), the interval between exercises is a maximum of 2 minutes;
• When the body gets used to the basic load, the number of repetitions and approaches needs to be increased.

What a warm-up might look like : swinging your arms, running in place, squats. You may remember something from school exercises. Perform each exercise at least 10 times.

Important: if your body is not adapted to training and you are suffering from sore throat, do not exercise every day, but every other day, allowing your muscles to rest.

The exercises described below are suitable not only for women, but also for men.

Making a flat tummy

4 types of exercises are suitable for pumping up the abs. You don't have to choose just one, do them all.

1. Body lifts . Lie on your back, cross your arms over your chest. Bend your legs at the knees (option for the “pro” - lift them up, bending them at the knees, so that they are parallel to the floor). Raise your head and shoulders as high as you can (with your chin touching your chest).
2. Side plank . Lie on your side, resting on your elbow. Raise your body straight, supporting yourself only with your elbow and feet. After standing like this for 30 seconds, change sides.
3. Twisting (this option is contraindicated for diastasis). Lying on your back and bending your knees, holding the bows behind your head, lift your body and turn it to the right and left. Reach your elbow towards your knee. At the end of each movement, do not lower your back to the floor.
4. Boat : Lie on your stomach with your arms along your body. Raise your legs straight and shoulders above the floor. Lie like this. Your arms can be extended forward.

Working out the thighs and buttocks

Such exercises will help remove belly and thighs, and get rid of cellulite. A nice bonus: after a month of training, your legs will become lighter, and shortness of breath will go away when climbing stairs.

1. Gluteal bridge . Lying on your back (legs bent, standing on the floor), resting your hands on the floor, lift your hips up, squeezing your buttocks. Keep your back straight.
2. Swing your hip back . Rest your knees and elbows on the floor (back straight). Extend one leg, take it as far back and up as possible. Hold your leg like this and return it to its place. Change your leg.
3. Hip translation . Lie on your side, lean on the floor with your right hand and bent left leg, extend your right leg and lift it parallel to the floor, but slightly up. Lower your leg.
4. Correct squats . You will be surprised, but you also need to be able to squat. Here are the mistakes beginners make and here’s how to squat correctly to pump up your hips (shows a fitness trainer):

Arm muscle tightening

Such exercises not only shape your arms, preventing your biceps from hanging unsightly, but also help relax your back for those who love a sedentary lifestyle.

1. Knee push-ups . Take a lying position, leaning on your knees. Place your hands on the floor slightly wider than shoulder-width apart, under your upper chest. Raise one leg up, while pushing off with your hands. At the same time, both the abdominal muscles and buttocks should be tense. If it is difficult to support your weight only with your hands, you can help yourself with your knee.
2. Climbing plank . Stand in a plank position with straight arms (your back is one continuous line without bends). Bend one leg and pull it towards your chest. Return to original position. Repeat with the other leg.
3. Dumbbell lateral raise . Extend your arms to the sides, bending your elbows 90 degrees. Bend both elbows, raising your arms up so that the dumbbells held in your palms meet above your head. Return your hands to the starting position. By the way: beginners can do this exercise without dumbbells.

Stretching: muscle elasticity, minimizing tomorrow's soreness

Warm-up is the beginning of rest after each workout. Such exercises stretch and bring the muscles into their natural shape, due to which lactic acid, which accumulates during workout, is removed from them.

You can see an example of stretching from a trainer here:

Fat burning workout minus 10 kg per month

Interval and circuit training are considered more effective for burning fat. They are characterized by higher intensity. Specifically, interval training involves alternating for 4 minutes sets of 20 seconds of physical activity and 10 seconds of rest. For such classes, you can choose any exercise depending on the problem areas. Squats, lunges, push-ups, crunches, etc. are suitable. Circuit training consists of continuously performing a series of exercises, for example:

• squats;
• push ups;
• starfish jumping;
• any abdominal exercise;
• swing your legs;
• lunges;
• "Bicycle" exercise.

Meals for 30 days

Don't give in to stupid advice that encourages you to go on a hunger strike. Although, it would seem, everything is logical: if a person does not eat, he will be forced to lose body fat. But - for the time being, for the time being! When the “hunger strike” ends, the body, frightened by such a metamorphosis, will rush to store every piece of food it receives as fat, fearing that hard times will soon come again.

Real advice from nutritionists insists:

• you need to eat fractionally (small but frequent portions);
• for a thirty-day period, you should not get carried away with mono-diets - it is better to build a balanced menu that includes all the basic food groups;
• You should eat high-quality food (no - fast food containing excess fat, yes - fresh, just prepared dishes);
• you need to chew slowly and for a long time, without being distracted by reading or watching a movie;
• Instead of eating stress, start another “anti-nervous”, but not high-calorie habit (squats, cleaning, talking with a friend, walking).

Nutritionists also advise reducing the amount of salt in the diet . Salt retains water (and a lot of toxins) in the body, sometimes this mineral is responsible for swelling, which means extra numbers on the scales. If you cannot avoid salting soups and meat at all, at least do not buy salted herring, canned vegetables, store-bought vegetable juices, and chips (this is the record holder for salt content).

And the last thing: alcohol stimulates the appetite, so you should avoid it (or reduce communication with the “green serpent” to a minimum).

Breakfast options

1. Low-fat cottage cheese, sweetened with banana slices or dried fruits (you can allow yourself a small amount of such carbohydrate-rich foods in the first half of the day).
2. Low-fat cottage cheese with herbs and daikon (or parsley and tomato).
3. A portion of boiled “dry” buckwheat, boiled chicken fillet (or skinless thigh), a leaf of fresh lettuce or a bunch of arugula.
4. Buckwheat porridge on water, seasoned with a spoon of live olive oil.
5. Oatmeal with a spoonful of raisins (remember: white raisins are considered lower in calories than black ones).
6. Oatmeal with milk and fresh fruit (say, peach).
7. Scrambled eggs, cooked without fat + fresh tomato + a slice of black bread and a slice of fitness cheese.
8. A piece of grain bread with ham and tomato (can be cooked in an electric grill) + vegetable salad dressed with olive oil.

The main principle of a healthy breakfast: carbohydrates . They will saturate the body for a long time, so your stomach will not bother you with hunger while working.

These nutrients are found in cereals, fruits, and dried fruits. Don’t be afraid of the caloric content of such foods - the body will use these calories as energy until the evening (the main thing is that the portion is not too large).

First snack

1. Hard-boiled egg + a glass of vegetable juice (fresh, as there is too much salt in the packaged juice).
2. Mozzarella + tomato + basil (preferably fresh, not dried).
3. Diet bread with a spread of low-fat cottage cheese (cheese can be mixed with herbs and garlic).
4. Cheese cheese + 2-3 crackers.
5. Crackers + fresh fruit.
6. Cereal bar.
7. Fresh apple (for weight loss it is better to buy green ones) + a glass of low-fat kefir.
8. Low-fat cottage cheese + berries (frozen, but fresh is better).

You should not give up snacks - such meals help to overcome the slight feeling of hunger that occurs in the first half of the day. Even if you choose the on-the-fly option, stop and chew your portion slowly.

Lunch options

1. Beef or chicken liver, stewed with onions + a portion of buckwheat (without oil) + fresh vegetable.
2. Lean fish + dry rice + green salad sprinkled with lemon juice.
3. Lenten soup + black bread + salad of fresh vegetables.
4. Boiled veal with vegetable stew (to save time, the meat can be stewed with vegetables).
5. Steamed chicken (without skin) + fresh tomatoes with cheese.
6. Turkey breast + boiled millet + light salad.
7. Low-fat sea fish baked with broccoli. The dish can be supplemented with 1-3 leaves of fresh lettuce.
8. Vegetable soup with chicken + vegetable salad dressed with olive oil.

Meat should be served for lunch . This product takes a long time to digest, so it can guarantee you fullness until the evening. But choose exclusively low-fat varieties. If chicken and beef are boring, buy rabbit, kid, river or low-fat sea fish.

Second snack (afternoon snack)

1. A glass of unsweetened natural yogurt.
2. A piece of black bread + a glass of kefir.
3. Hard-boiled egg (1 chicken or 2-3 quail) + fresh tomato.
4. Low-fat cottage cheese, sprinkled with a teaspoon of honey.
5. A glass of unsweetened yogurt + 2-3 dietary grain breads.
6. A cup of hot green tea + oatmeal cookies.
7. Fresh fruits (pear, apple, peach, plum).
8. Black bread + low-fat cheese (the same fitness or gaudette, cottage cheese, tofu).

Important: the second snack should not break your stomach. Take a glass not of 250, but of 200 ml.

No matter how much you want to lose weight, you should buy fermented milk not with zero, but with reduced fat content (1% or even 2.5%). Nutritionists assure that the amount of calcium that the body absorbs from a given dairy product depends on the presence of fat. But you have to eat this way for a whole month!

Dinner options

1. A portion of stewed veal + salad from any type of cabbage.
2. Stewed fish + green salad with lemon juice.
3. Meat casserole (ground beef or pieces, vegetables, cheese).
4. Protein omelet with low-fat sour cream or milk + fresh tomato and green onions (tomato and peppers can be served as a side dish or added to the omelet).
5. Steamed salmon + boiled rice + fresh vegetables.
6. Grilled hake fillet or other “slimming” fish (without oil) + green salad with soy sauce.
7. Fish fillet stewed with vegetables + light yogurt.
8. Bell peppers stuffed with veal and brown rice + fresh cherry tomatoes with soft cheese and herbs.

Dinner should be light (so that a full stomach does not interfere with sleep). There is no point in giving it up. But the last meal should be completed 3-4 hours before bedtime .

If you have been sitting too long and realize that you cannot sleep due to hunger, drink kefir. However, hunger can be deceived by a glass of water.

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Monitoring your weight loss progress

You also need to track your results correctly. The numbers on the scale may not always be true. This is especially true for women whose weight fluctuates within the menstrual cycle.

Proper monitoring includes the following principles:

1. You need to weigh yourself on the same day, at approximately the same time. Ideally - in the morning, after visiting the toilet.
2. It is better not to weigh yourself every day, only in the first month, when weight loss occurs especially rapidly. Weight may fluctuate due to excess fluid of some kind. Optimally - once or twice a week.
3. Evaluate not only weight, but also the amount of muscle mass and fat percentage. To do this, you can use a smart watch or a calculator on the Internet. But it’s better to undergo a comprehensive examination at a weight loss clinic.
4. Keep a monitoring diary and record each measurement.
5. The easiest way to track progress is clothing. Habitual things will one day become larger and begin to hang.
6. Another option is to regularly take photographs and make collages from them.

From time to time, weight may “freeze” at a certain level. This is completely normal. To cross this border, you need to spend a fasting day or, conversely, allow yourself everything you want. The main thing is for the body to switch, to move away from its usual image.