Weight loss program for 10 pounds in a month without damage to health

How to lose 10 pounds in one month? This question often torments the ladies in the spring or summer. It is very important to make the process smooth, not to hurt the health. The first results will motivate you to continue to support the diet and exercise.


How to lose 10 pounds in a month

In order to lose up to 10 pounds in one month and will not cause damage, you need to adhere to the tips:

1. Non-starchy food products. In online lose weight advised not to eat for some time, bread and its derivatives.

2. The refusal of the sugar and its derivatives. Even if you have a sweet tooth is to limit yourself from foods that contain large amounts of sugar.

3. The refusal to be roasted and salted. These components can retain water in the body in addition to harmful effects on him.

4. Rules light dinner and hearty Breakfast. Those who eat at night gain weight much faster than those who refuse the supper, or replaced with a protein food.

5. You do not drink after a meal. Usually are familiar to us in childhood is really the place to be. With a particular meal, we purposely increase the stomach. As a result, in the future, we need to eat a lot more calories than usual. (Tanya Rybakova so for a week get rid of up to 3 kg).

How to lose 10 pounds in one month - real advice professor. Dr. Dukan.

This is a very strict diet will help to bring out the organisms not only extra pounds, but toxins, improving the condition of skin, hair and nails. It is designed by a professional doctor and contains all the elements required for a balanced diet. You will not return to the old weight, and what is the most important subject is absolutely everyone (even the 16-year old girl).

Diet for extreme firms up the menu for one month)

For those people who urgently need to lose weight, developed diet extreme weight loss. You can follow it exactly or to replace every day similar products (note the recipes Protasov).

1 week.

1. For Breakfast you can eat: low-fat yogurt, a handful of fruit or nuts. After 2 hours, if feel hunger you can eat an Apple. For lunch you can prepare vegetable soup without fat, lean meat or fish, salad. Dinner - a glass of buttermilk.

2 week.

Breakfast – cheese, low-fat dairy products, a handful of raisins. Lunch – salad, fish or meat, cooked vegetables. Dinner – vegetable salad.

3 week.

Breakfast – wholegrain bread, a handful of dried fruit. Lunch - 2 boiled eggs, 1 table spoon of any cereal without oil. Dinner – cheese and a glass of low-fat yogurt.

Week 4.

Breakfast – vegetable salad with hands Circuits. Lunch – boiled chicken and salad. Dinner – 2 baked Apples.

It is worth considering the fact that in one meal should not eat more than 300 grams.

It is also necessary to take into account a number of contraindications, which are present in this diet.

Among them are:

• Pregnancy and breast feeding

• Acute phase of chronic diseases

• For persons older than 55 years

• For children under 16

• Normal psycho – emotional.

To lose 10 pounds in a month - home exercises

physical training

In order to get fast result you must work hard to reduce weight in the complex. To do this is to develop not only the system power but also intensive training in which emphasis should be placed on the cardio load.

The choice of exercises and exercises, ideally, you should engage a coach, with a description of the program specifically for you, taking into account the individual peculiarities of the organism and the presence of chronic diseases.

Rough training plan:

You should start with 15 minutes of exercise. Each day increase the time to 45-60 minutes To warm up, you can jump rope 3-5 min.

• Things. How much to run? In order to get rid of excess weight, it is advisable to start with running for 15 minutes, If you are a beginner, you can start with fast walking on the treadmill or the Park. Over time, it is necessary to increase the load and increase the pace. 30 minutes of the day (morning or evening) is enough .

• Legs and buttocks. The most proven and the best exercises – lunges and squats. But, you need to start with simple squats, which are the most effective for the lower part of the body.

• Press and stomach. Appropriate exercises such as the curl, the frog, the boat. For this you will need to lie on your back and lift the body, the straining of the press. It is very important for the control of the muscles of the neck, it is better to focus my gaze on the ceiling. If you do everything right you will feel the pleasant burning sensation in the stomach.