How to lose 10 kg or more in 6 weeks

The “Rocket” diet is a balanced, low-calorie diet for weight loss without harm to health. Over the entire period of six weeks, 8–10 or more kilograms of excess weight are lost, body contours are tightened, swelling goes away, and visible signs of cellulite are reduced.

The authors of the method recommend combining a diet with moderate exercise: physical education and sports help you get rid of fat in the shortest possible time and gain the desired shape. Anyone who trains regularly will reach the maximum with “Rocket” - not only lose weight, but also acquire the long-awaited relief and even abs.

To lose 10 kilograms or more on this diet, you must strictly follow the rules. You cannot retreat, otherwise weight loss will slow down. But if everything is done correctly, the result will be very pleasing. The maximum weight loss in 6 weeks is 13–15 kg, the minimum is 5 kg.

“Rocket” promotes weight loss and improves your health. Due to the presence of only healthy foods in the diet, the functioning of many internal organs and systems, especially the gastrointestinal tract, is normalized, and the condition of the skin improves. After a six-week course, it will be easier to adhere to a balanced diet - the right habits will be reinforced.

How to lose weight. Where to start losing weight at home

In any business, the hardest thing is to start and finish it. Proper weight loss at home should begin with a firm decision to change something. You will not be monitored by a nutritionist or trainer who controls your weight loss process. You must have a strong motivation: to wear your favorite dress, impress everyone on the beach with your beautiful shape, become a model, etc. Visualizing the final goal helps a lot; for example, you can hang a photo of yourself on the wall where you are in great shape or any picture with your reference body.

As soon as the desire to lose weight strengthens, draw up a specific action plan. It will not contain exhausting diets and all necessary actions can be carried out at home. The main directions of work on the figure are as follows:

Reducing the caloric content of food. This is not a diet, but the calculation and regulation of the energy entering the body that a person spends per day. You won't have to give up your favorite foods, but the portions will be smaller.
Increase physical activity. To lose weight, the body must expend more energy than it receives from food.
Changing your daily routine. You must change your lifestyle, give up bad habits that slow down your metabolism (metabolism) and cause obesity. Maintaining a work-rest schedule will help you avoid stressful situations that have a detrimental effect on your overall health.
Carrying out cosmetic procedures. Just losing weight is not enough, you need to make your body look good. In addition to sports, cosmetic procedures that can be performed at home will also help with this: body wraps, massages, baths with additives.

Maintaining the body's water balance

The body needs a sufficient amount of water; you need to drink 1.5–2 liters per day. Liquids included in juices, tea, coffee and soups do not count. It is important to replenish the fluid balance in the morning, because some of it is lost during the night: breathing, morning urine, sweat. It is recommended to start the morning with a glass of clean water (this will stimulate the stomach and prepare it for work). The second portion should be drunk before meals.

Water has a positive effect on the intestines, cleanses it, food is then better absorbed, and nutrients are processed faster. This activates your metabolism and makes it easier to lose weight. If you're at work all day or going out on business, take a bottle of water with you. You should drink liquid in small sips between meals. With enough water, the body will be able to start the process of breaking down fats.

Proper diet

You can lose weight at home without dieting, but you need to adjust some aspects of your diet. For example, reduce as much as possible the amount of foods containing fast carbohydrates:

White rice;
bakery;
sweets;
potato;
instant porridge;
juices;
soda;
breakfast cereals;
premium pasta.

The fewer such products on your menu, the faster your weight loss rate will be. Along with fast carbohydrates, a lot of sugar enters the body. Its excess is processed by the liver into fat. The brain needs glucose, but it is better to get it from complex carbohydrates (slow). The process of their breakdown occurs gradually and sugar enters the body in small portions. Such food will provide the body with energy for the whole day in equal portions.

Rice is often found in dietary menus, but it is rarely mentioned that it is a brown, unpolished or black variety. White sugar is comparable in amount to candy, so it is better to exclude it from the diet. With a balanced diet, the body receives the necessary amount of useful nutrients and vitamins, which are enough for the whole day, so a person does not experience hunger.

Sports activities

If you want to lose weight without dieting, you must increase your physical activity. Gyms and fitness are great. If your work involves moving around the city, then try to walk more and travel less. The optimal load indicator would be 10,000 steps per day (you can install a pedometer on your phone or buy a special device).

Cardio training is used to train the cardiovascular system and speed up metabolism. The body is saturated with oxygen, the supply of nutrients to muscle fibers and organ tissues increases. This also applies to high-intensity strength training, running, football, basketball, and dancing. Your main task is to burn calories.

Advantages and disadvantages

Pros:

fast and safe weight loss;
clean balanced diet;
formation of correct eating habits;
normalization of general health.

Minuses:

low calorie diet (for some, such nutrition may seem too meager or insufficient);
in the first days it can be difficult - you need willpower;
Calorie counting is required (many people do not like and do not understand this process).

Lose 12 kg in 6 weeks. Express diets

All express methods have one common requirement - a short duration, not exceeding 1 week. This automatically places them in the category of strict and very strict types of nutrition that quickly bring results, in this case - in the form of a loss of 6 kg of weight, bordering on the results of fasting. Therefore, extending them beyond the established period is strictly prohibited, even if you are feeling well.

The essence and rules of the method

Daily caloric intake is reduced by 2 or 2.5 times. compared to normal calorie content and is 800–1000 kcal.
In any case, quickly getting rid of a significant percentage of body weight is stress for the endocrine, digestive, excretory, immune and other systems of the body, so it is important to pay special attention to your well-being.
If a diet for losing 6 kg lasts about a week or more, then protein must be supplied with food. To do this, you can include omelettes, poultry, and skinny fish in your diet. Proteins provide energy and saturate the body with substances necessary for the body, so completely eliminating them is dangerous.
If the system is not short-term fasting or a fasting day, then it is important to force intestinal motility to work actively. To do this, the diet must contain fiber suppliers - fruits and vegetables.
A strict rule is to eat meals no more than 3 hours apart: this will protect you from weakness, dizziness and bouts of hunger on a low-calorie diet.
In addition to water, green tea and herbal infusions will fit perfectly into the range of drinks - they will help speed up metabolic processes and have a slight diuretic and sedative effect.
The basic rule of any emergency course is to exit it gradually, without sudden changes in diet, because the opposite situation will not only return all the lost kilograms to their place, but will also affect the functioning of the pancreas and liver, which were in half-load mode throughout the diet.
Express weight loss should be repeated no more than once a month.

Week six: learn to sit less

If a person spends a third of his life sleeping and this is good (see point three), then he sits for about the same amount of time, but this no longer leads to anything good except flat buttocks, excess weight and a curved spine. The last step is to learn to spend less time in this position, literally forcing yourself to tear yourself up from your chair several times a day and do your usual activities while standing or even lying down. It is enough to interrupt your daily “sedentary” routine 2-3 times a day for five minutes and do your usual actions while standing. But the ideal option is a five-minute breathing exercise, a plank, or an exercise to relax the spine and strengthen the buttocks, well known in Pilates. For the latter, it is enough to lie on your back, bend your knees, and place your hands along your body, palms up. Taking a deep breath, lift your tailbone off the floor and slowly raise your back from the lower vertebra to the upper one, and as you exhale, release it. It is enough to repeat ten times.

Bottom line. The point of the program is to instill in yourself healthy daily habits without exposing your body to stress, which over time will give better results than strict diets or heavy physical activity.

Authorized Products

Naturally, the basis of the 6-porridge diet should be cereal grains, the description of which is given above. In addition, you can diversify your menu with a small amount of low-starch vegetables, as well as unsweetened fresh berries and fruits. Liquids allowed include freshly squeezed vegetable/fruit juices, skim milk and kefir, high-quality black and green tea.

People with excellent willpower can try this diet on cereals alone, which will lead to better weight loss results. When you add other approved foods to your nutritious diet, the effectiveness in terms of weight loss will decrease, but the diet itself will be more comfortable.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
leek	2,0	0,0	8,2	33
bulb onions	1,4	0,0	10,4	41
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
oranges	0,9	0,2	8,1	36
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
pomelo	0,6	0,2	6,7	32
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
blackberry	2,0	0,0	6,4	31
strawberries	0,8	0,4	7,5	41
strawberry	0,8	0,4	7,5	41
gooseberry	0,7	0,2	12,0	43
raspberries	0,8	0,5	8,3	46
currant	1,0	0,4	7,5	43
blueberry	1,1	0,4	7,6	44
Cereals and porridges
oat groats	12,3	6,1	59,5	342
pearl barley	9,3	1,1	73,7	320
Wheat groats	11,5	1,3	62,0	316
millet cereal	11,5	3,3	69,3	348
rice	6,7	0,7	78,9	344
barley grits	10,4	1,3	66,3	324
Dairy
skim milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
green tea	0,0	0,0	0,0	—
black tea	20,0	5,1	6,9	152
Juices and compotes
Orange juice	0,9	0,2	8,1	36
pear juice	0,4	0,3	11,0	46
lemon juice	0,9	0,1	3,0	16
cucumber juice	0,8	0,1	2,5	14
tomato juice	1,1	0,2	3,8	21
Apple juice	0,4	0,4	9,8	42
* data is per 100 g of product

Is this marketing, baby, or do you finally want to be skinny?

Actually, my personal nightmare is waking up in the body of Vicki “them all” Beckham screaming “you haven’t eaten your calories again and burned your muscles, you little loser!” But for those who have a nightmare - waking up in the body of Posh Spice circa 1998, Venice Fulton's slogan is intended. It is, in fact, as simple as black coffee. The author believes that everyone who has ever thought about how poorly their clothes fit because of fat, and how terrible their legs look in the modern generation of fashionable pants, needs to lose weight. Actually, the author calls the criterion of “necessity” not BMI, not weight, and not height, but rather an elusive feeling of the need to lose weight.

I cannot agree with Fulton here. Because I have seen more than one, or even 10, outwardly healthy women both mentally and physically, whose clothes fit normally, and who are not overweight at all. I saw them thematically, with different requests on the topic “how can I lose weight in my legs/cheeks/stomach/by 5-10 kilograms, and faster.” I repeat - these were healthy women, with normal careers and families, and not teenagers obsessed with V. Beckham.

I would not recommend using the “internal desire to lose weight” as a true criterion, especially considering that the technique proposed in 6 weeks is not very universal, and under certain conditions can cause serious health problems.

Workout program for weight loss: month 5

Run

Run 5 km each workout at a pace that is comfortable for you. Warm-up and cool-down are the same as last month.

If you still have strength and want to increase the distance, please do so. Just don’t add a lot at once: 400 meters will be enough.

Strength training: weeks 1–2

V-folds for the abs - 3 sets of 20 reps.
Superman - 3 sets of 20 reps.
Push-ups - 3 sets of 15 reps.
Jump squats - 3 sets of 20 reps.
Reverse push-ups with legs elevated - 3 sets of 17 reps.
Static wall squat - 3 sets of 30 seconds.
Single leg elevated pelvic raises - 3 sets of 10 reps for each leg.

Static wall squat

Squat down until your thighs are parallel to the floor and hold the position for the specified time.

Single leg elevated pelvic raises

Raise your pelvis as high as possible.

Strength training: weeks 3–4

V-folds for the abs - 3 sets of 20 reps.
Superman - 3 sets of 20 reps.
Push-ups - 3 sets of 15 reps.
Reverse push-ups with legs elevated - 3 sets of 20 reps.
Wall Support Pistols - 3 sets of 10 reps for each leg.
Single leg elevated pelvic raises - 3 sets of 12 reps for each leg.

Wall-mounted guns

Squat on one leg, without turning your knee inward. Use a wall or post for support.

Interval training

Alternate interval training sessions like last month. This month, training is performed in the EMOM (Every Minute on the Minute) format: do each exercise from the beginning of the minute, and rest for the rest of the minute.

First EMOM workout - 10 minutes

Burpees - 20 times.
Jumping rope - 50 times.

From the beginning of the first minute, you perform 20 burpees, resting for the remaining time of the minute. From the beginning of the second minute, do 50 jumping ropes, rest the rest of the time. If you don't do it in a minute, move on to the next exercise without rest.

It turns out that in 10 minutes you will do 5 sets of burpees and 5 sets of jumping jacks.

Second EMOM workout - 10 minutes

Jumping burpees - 10 times.

Plank - 30 seconds.

Proper nutrition

The main principles of the diet:

not to starve;
do not violate the eating schedule;
breakfast and lunch should be more filling than dinner;
eat more vegetables raw, rather than after heat treatment.

When creating the right diet, it is necessary to use products that reduce body fat. Dietary are:

Cereals: contain a large amount of B vitamins and are a source of slow carbohydrates (millet, oatmeal, buckwheat, pearl barley);
legumes are considered a source of light vegetable protein (lentils, chickpeas, beans);
eggs (no more than 2 per day);
vegetables contain dietary fiber;
fresh and dried fruits are an excellent substitute for the usual sweets;
milk prevents calcium deficiency;
cottage cheese (preferably low fat);
hard cheese;
nuts, honey;
vegetable oil.

Fast carbohydrates and saturated fats interfere with weight loss. While you are losing weight, you should stop using them. When deciding how to lose 6 kg without harm to your health, you need to choose healthy foods. It is recommended to avoid using:

sausages;
mayonnaise;
Sahara;
sweets;
muffins.

In addition to prohibited foods, proper nutrition includes:

type of heat treatment of dishes;
serving size;
number of meals;
compliance with the drinking regime.

In the process of preparing healthy dishes, you can use various methods:

cooking;
baking;
stewing;
steaming, grilling.

The correct diet, which is recommended by nutritionists, is up to 6 times a day, however, it is determined individually:

an eaten portion of meat takes a long time to digest and the feeling of fullness lasts up to 4 hours;
after eating vegetables, the body requires a new portion within 2 hours;
breaks between meals should not exceed 4 hours so that sugar levels do not drop sharply, otherwise metabolism will slow down.

DETAILS: How to Burn Fat Without Losing Muscle. How to lose weight and maintain muscle?

Proper nutrition does not include fasting: the portion should be such that after 30 minutes there is no feeling of emptiness in the stomach. Nutritionists recommend:

a serving should contain 100–150 g of meat or fish;
cereals or pasta 50 g;
you can eat a lot of vegetables;
The serving size should not exceed 400 kcal.

For weight loss, it is important to adhere to the drinking regime:

drink a glass of water before eating;
After each cup of coffee, drink 600 ml of water (the product causes dehydration).

The required amount of water is calculated individually: at least 30 ml per 1 kg of body weight.

Second week: say goodbye to sugar

This can be done gradually. For many, giving up sugar is a rather painful step. It's enough to start by simply reducing the amount of sugar in tea and coffee. Within a week, unsweetened coffee will taste exactly the same as if it had sugar. However, sugar is not only white crystals that are added to food. This also includes carbonated and alcoholic drinks, juices and flour products. That is, a gradual refusal of sugar, in some way, implies a refusal of these products.

You should also be wary of low-fat and even diet foods: less fat does not mean less sugar. At first, nutritionists warn, giving up sugar may be accompanied by weakness and even absent-mindedness.

But this state will last no longer than 3-4 days and then will be replaced by an energy boost.

Contraindications

First of all, the method of losing weight using cereal porridges is absolutely contraindicated for people with celiac disease , since this autoimmune disease is characterized by intolerance to gluten, which is contained in most cereals.

It is not recommended to follow the 6-porridge diet during pregnancy and lactation , since during these periods a woman’s body requires a more varied and nutritious diet. For the same reason, this weight loss technique is not suitable for older people and children.

People with diagnosed pathologies of the digestive system need to take an extremely careful approach to weight correction using cereals. They should discuss the possibility of carrying out this diet with their gastroenterologist.

A diet based on cereals does not go well with intense physical activity, so it is unsuitable for athletes and hard working people.

Workout program for weight loss: month 2

Strength training: weeks 1–2

Abdominal folds - 3 sets of 20 reps.
Superman - 3 sets of 15 reps.
Push-ups - 3 sets of 20 reps: 3 classic + 17 from the knees.
Reverse push-ups with straight legs - 3 sets of 10 reps.
Squats - 3 sets of 25 reps.
Single leg pelvic raises - 3 sets of 10 reps.

Press folds

Bend your knees at a right angle, hold your palms behind your head, try not to bring your elbows together.

Do not fix your feet by tucking them under a closet or sofa: if the abdominal muscles are not strong enough, fixing them can cause harm to the spine.

Classic push-ups

Place your wrists under your shoulders, tighten your abs and glutes, and don't bend your knees. At the bottom, touch the floor with your chest and hips.

Reverse push-ups with straight legs

Try to lower yourself until your shoulders are parallel to the floor. But not lower, otherwise you risk injury.

Single leg pelvic raises

Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.