How to lose 10 kg in a week: effective diets and exercises

Blog • Diets • Women's health
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3 years ago

author: Anasteisha

Author Anasteisha

Greetings, friends! In this article we will tell you how to lose 5 kg in a week, how effective rapid weight loss is and whether it is realistic at all. Express weight loss is most often of interest to girls who are preparing for an important special event, because at the “X” hour you want to look perfect.

Urgently removing extra pounds and buttoning up your favorite expensive dress a couple sizes smaller is not an easy task. If done incorrectly, rapid weight loss can lead to health problems. To avoid this, you must consult your doctor in advance and undergo a medical examination.

Balanced diet for quick weight loss

This is what the menu might look like:

• Monday . On this day you can only drink mineral water, not tea, coffee or juices. It should be divided into 6 equal parts and consumed in small sips instead of meals (for breakfast, second breakfast, lunch, afternoon snack, dinner and before bed). The required volume per day is 0.03 liters for every kilogram of weight of the person losing weight, but not more than 3 liters. This method of fasting will clear the stomach and intestines of food debris and force these organs to work more actively.
• Tuesday . This day should be very similar to the first, with only one exception: you can combine mineral water and kefir. Required portions - the water norm is calculated in the same way as on Monday, the dairy product requires 0.7 liters. In the first half of the day you need to drink mineral water, in the second - kefir. It is especially useful to do this at night. If you have a strong feeling of hunger before going to bed, you can eat 1 raw unsweetened apple.

How kefir is useful, look at the photo below:

• Wednesday _ On the third day, do everything the same as on the first, only you need to eat plant fiber along with water. It is best if it is made from wheat seeds in powder form rather than granules. In its absence, it is quite possible to use ordinary bran. It will be enough for a healthy man to take them 3 times a day, 1 tbsp. l. with a slide, for a woman - 1 tsp. This food supplement quickly removes toxins, waste, heavy metals and radionuclides from the body. It also normalizes the functioning of the intestines and stomach, without which weight loss is impossible. Fiber or bran should be eaten without chewing and washed down with plenty of water.
• Thursday . On the fourth day you can already afford fresh vegetables and fruits. For breakfast, drink 0.5 liters of water. For lunch, prepare a salad of regular cabbage with green onions and dill, season it with olive oil. If you really want something high-calorie, take a slice of bread with bran. For dinner, drink green tea without sugar with honey and eat 1 green apple. This is the ideal way to lose 10 kg without harming your health, both mental and physical.
• Friday . On the fifth day, you can pamper yourself a little. For breakfast, drink kefir (200 ml), for lunch, prepare sliced ​​fruit (kiwi, avocado, watermelon, papaya). Around 7 pm, eat chicken broth without potatoes with carrots and onions (not fried). Before going to bed, you can drink green tea.
• Saturday . On the penultimate day, prepare low-fat, sugar-free cottage cheese with honey and apples for lunch. For breakfast, you can make a fresh strawberry and raspberry smoothie. In the evening, drink a glass of kefir and dine on biscuits (no more than 3 pieces). If you feel weak and dizzy, be sure to drink hot veal broth.

What a strawberry smoothie looks like, look at the photo below:

• Sunday . And finally, have breakfast with a soft-boiled chicken egg and oatmeal. For lunch, prepare steamed cutlets from low-fat fish (ice fish, hake or cod). In the evening, eat a salad of tomatoes, cucumbers and canned green peas, dressed with olive oil. Since a man needs more strength than a woman, he can afford himself some boiled veal. Don’t forget about liquid; at this stage you can drink not only water, but also sugar-free compotes, fresh juices, smoothies, kefir and green tea.

On a note! In order to avoid gaining more in the first days after leaving the diet than you managed to lose, it is important to immediately start eating healthy foods. To do this, you need to introduce fresh fruits and vegetables into your diet, and exclude fatty meats and flour products. Sunflower and butter should be replaced with olive or flaxseed oil. You also need to start eating more often (at least 5 times a day), but in small portions and don’t forget about water.

Let's give an example based on pumping the press

To perform the exercise, a person lies down, puts his hands behind his head, then bends his knees and rests his feet on the floor. As you exhale, the person lifts his torso and pulls it towards his legs, keeping his elbows straight, and while inhaling, he returns to the starting position.

Many people, when performing this exercise, forget about the need to tense their abdominal muscles while exhaling.

If you forget about this detail, you can perform 200 approaches a day and not achieve any results.

It is important to start any workout with a warm-up.

This will help warm up your muscles without injuring them during exercise.

The warm-up can be replaced by jogging, which is recommended to be done in the fresh air.

Buckwheat diet for quick weight loss

This diet is one of the most gentle, because:

• a man or woman who is losing weight does not have to starve on it - you can eat buckwheat as much as you want;
• such cereals are rich in macro- and microelements important for the body;
• Buckwheat contains few carbohydrates, and those that are present are slowly absorbed and do not contribute to the accumulation of fat;
• there are many recipes on how to prepare this cereal, and due to the variety of nutrition, you will not want to break it;
• You can sit on it without harm to your health for even a month.

On a note! To avoid health problems, people with poor digestion should not eat raw buckwheat. This can lead to inflammation of the pancreas and liver.

What green buckwheat looks like, look at the photo below:

Recipes for buckwheat diet

• Here is the first option on how to lose 10 kg - rinse the buckwheat well, pour it into an enamel pan, fill it with water and simmer over low heat for 10 minutes. Then remove the pan from the stove and cover it with a lid. It should stand for at least 30 minutes. Serve this dish for breakfast, lunch and dinner with apples. The latter can be replaced from time to time with skim milk.
• Take sprouted buckwheat (100 g), which is often called green. Rinse it and fill it with kefir in the evening (preferably low-fat, the required proportions are 1:3) and leave until the morning. The next day it will swell and you will need to add a little honey to it; you need to forget about spices, salt and sugar. Eat this dish in small portions until you get tired of it.
• Pour milk (200 ml) into a pan and add cereal (50 g). After boiling, reduce the heat and let the porridge simmer for 15 minutes. You can eat it with milk (low-fat) for breakfast, with chicken broth for lunch, and with any vegetable salad for dinner.

On a note! If you are planning to lose 10 kg with the help of buckwheat, you should not exclude green apples and cucumbers, which have cleansing properties, from your menu. Pears, green tea, honey, kefir, milk, and dried fruits will also be indispensable. Dried apricots, prunes and raisins are especially useful; they go well with the main ingredient.

What other dried fruits can be consumed with buckwheat, see the photo below:

Nutritionist answers to questions

We asked a famous nutritionist to highlight important questions that arise for girls who want to quickly lose extra pounds.

How does a mono diet work?

Mono-diets limit the intake of calories, normalize digestion, cleanse the intestines and promote the removal of water from tissues. The maximum duration of the course is a week. A longer diet contributes to the leaching of valuable substances from the body and causes side effects.

What are the basic rules for weekly weight loss?

Follow simple rules:

• Drink 2-3 liters of clean water per day;
• Divide your daily diet into small portions and eat every 3-4 hours;
• Chew your food slowly.

Advice. The day before starting the diet, replace dinner with a glass of kefir or do a fasting meal with green apples or cottage cheese.

A strict diet involves eating low-calorie foods that cause loss of energy. In order not to aggravate the problem, during the process of losing weight, give up intense sports training, replacing them with light physical activity. It is useful to do massage, anti-cellulite wrap and other procedures that increase the firmness and elasticity of the epidermis.

Who needs to give up express weight loss?

Mono-diets are suitable for people who do not have health problems. This diet is strictly prohibited:

• children and teenagers;
• pregnant women;
• nursing mothers;
• To old people.

Avoid express weight loss if chronic diseases worsen.

Mono-diet “Minus 10 kg in seven days”

If everything is fine with your health, you can resort to a mono-diet, suitable for both men and women. It involves eating no more than 1 product at a time. Here is a sample menu for the week:

• Monday – kefir.
• Tuesday is fruit day.
• Wednesday – strawberry smoothie.
• Thursday – protein foods (eggs, cottage cheese, sour cream).
• Friday is a day of fluids (sugar-free juices, green tea, vegetable broth, water).
• Saturday – drinking yogurt.

On the last day of the diet, you can create the following menu:

• Breakfast – vegetable salad.
• Second breakfast – 2 boiled eggs.
• Lunch – vegetable soup.
• Afternoon snack – cottage cheese with sour cream.
• Dinner – apple and green tea.

There are a huge number of popular effective mono-diets. You should select a diet taking into account contraindications

Sample menu: list of products

An approximate menu for the days when the oat diet is used is as follows:

• The morning begins with a glass of drinking water on an empty stomach. Its temperature is not important; you can drink it warm or cold. If there are no stomach problems, you can add a little lemon juice to it.
• After thirty minutes you can eat oatmeal with water. If desired, you can add a little salt. If you accompany your diet with enough water, there will be no problems with fluid retention.
• In between main meals, you can drink kefir with a fat content of one percent.
• Lunch and dinner coincide with breakfast.

To diversify your menu on this day, you can try pouring kefir over the cereal and letting it sit for a couple of minutes. This is an easy way to lose weight, 5 kg will fly away instantly in just a week of eating this way.

General nutritional recommendations during a fast diet

People who are losing weight can be advised to:

• drink as much water as possible, for a man - at least 2 liters, for a woman - about 1.5 liters;
• do not eat fatty foods;
• eat in small portions;
• try not to thermally process food;
• have breakfast no earlier than 3 hours after getting up;
• have dinner no later than 7 pm;
• After a week-long diet, you need to take a break for 10-15 days to consolidate the results.

How to eat properly to lose weight, look at the photo below:

Exercises to lose weight by 10 kg in a week

Before losing 10 kg or even faster in 3 months, effective exercises must be chosen. The whole point is that it is not enough just to eat little, you also need to lose calories. Cardio warm-up is best for this. It can be done as follows:

• Run . This is where a treadmill comes to the rescue. You need to practice it for at least 10 minutes a day. For men, 20 is enough, for women – 15. During this time, 20 to 30% of the calories absorbed per day should be burned. If physical fitness is not very good, you can divide classes into 2 stages: morning and evening. If you don’t have access to a simulator, a good solution is to run in the forest or at the stadium. In this case, it is necessary to gradually increase the speed and increase the distance, starting from 1000 m and bringing it to 5-10 km. This can be done on Monday, Thursday and Saturday.
• Swimming . You need to go to it at least once a week (preferably on Sunday) and devote 40 to 60 minutes a day to it. This sport uses all muscle groups: legs, arms, abdomen, shoulders, back and consumes 2 times more calories than during jogging.
• A ride on the bicycle . Spend only 1-2 hours a day on it, during which you can burn up to 700 kcal. To lose 10 kg in a week in this way, taking into account diet, you need to ride a bike every day.

How to dress for cycling, see the photo below:

How to maintain the result?

Losing weight is not that easy. But it’s even more difficult to maintain the result. After all, quite often the lost kilograms are more than returned within a month after completing the weight loss course. In order for the body to remain slim not only in the first weeks after finishing the diet, but also in subsequent years, it will be enough to follow a few simple rules.

• General understanding. In order not to gain weight again, it is important to understand exactly how our body uses the energy received from food. At first, after finishing the diet, you will have to continue counting calories. Subsequently, the correct combination of food products and calculation of the energy value of products will become a habit and will be brought to automaticity. As soon as you begin to be able to portion food on an intuitive level, the chances of extra pounds returning will be less and less. (More information on this issue can be gleaned from this video)

• A one-day deload is in order! To maintain weight, you don’t have to torture yourself with diets and fasting. A fasting day once a week will be enough. A simplified fasting diet is allowed, when during one day the diet contains only liquid foods: freshly squeezed vegetable and fruit juices, herbal infusions, water and various unsweetened non-carbonated drinks. To maintain your well-being, you can drink a protein shake instead of one meal (preferably for lunch).
• Don't eat anywhere except at home! A good habit that will allow you to minimize the number of calories you consume and take complete control of your eating process. It won't be easy at first! But then you will definitely learn to pass by fast food restaurants, stalls with baked goods and confectionery, and other places where you can harm your figure.
• Minimum carbohydrates. As you know, it is fast carbohydrates that almost instantly enter the bloodstream, charging the body with energy. As a result of this state of affairs, the body does not waste fat, but stores it in reserve. By reducing your consumption of fast carbohydrates to a minimum (buns, white flour pasta, confectionery products) and enriching your body with vegetables, fruits and grains as much as possible, you will speed up your path to an ideal body.
• Physical activity is required! Yes, yes and yes again! And no matter how much we shudder at the mere word “workout,” you still have to load your body with physical activity (unless, of course, you want to gain a couple of extra pounds again).

To stay in shape, it is not at all necessary to “die” on the treadmill more than in the gym. You can choose alternative exercise options that will be suitable for you: roller skating or cycling, walking at an intense pace, running in the park. If you don’t want to go to the gym, you can work out at home using video programs for burning fat. To maintain results, it is advisable to exercise 3-4 times a week for 20-60 minutes, for example, according to this program

To maintain a stable weight, it is also advisable to stop drinking alcohol. Firstly, alcohol-containing drinks are quite high in calories. And, secondly, they relax a person and suppress his willpower. Therefore, the chance of eating too much after a couple of glasses or glasses increases significantly.

Whatever method of losing weight you choose, remember that you need to lose weight wisely, trying to maintain a healthy diet. Otherwise, along with a slim figure, you can acquire a whole bunch of diseases.