Weight loss program 10 pounds in a month without damaging your health

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


How to lose 10 pounds in a month

In order to lose up to 10 pounds in a month, not causing damage, must conform to the tips:

1. No starchy food products. The online to lose weight, it is not recommended to eat for a while, the bread and its derivatives.

2. The rejection, the sugar or its derivatives. Even if you have a sweet tooth, to limit the foods that have a high amount of sugar.

3. Refusal of roasted, salted. These components also retain water in the body, in addition to the adverse effects.

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

5. I don't drink after meals. Generally, it is known that the childhood is the place. A particular food, then deliberately 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 a month - real advice Dr. Dukan.

This is a very strict diet to help organizations not only for the extra pounds, but toxins, improves the condition of the skin, hair, nails. It is designed by professional doctor, contains all the necessary elements of a balanced diet. Not going back to the old weight, and what is the most important theme, of course, everyone (even the 16-year-old girl).

Diet extreme companies (menu for a month)

For those who urgently need to lose weight, developed diet for extreme weight loss. Follow exactly, or replace every day, similar products (note: the recipe Protasov).

1 week.

1. For breakfast you can eat: low-fat yogurt, a handful of fruit or nuts added. After 2 hours, if you 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 milk.

2 weeks.

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

3 weeks.

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

4. week.

Breakfast – vegetable salad, hand Cola. Lunch boiled chicken, salad. Dinner – 2 baked Apples.

You may want to consider the fact that a food, should not eat more than 300 grams.

You should also take into account a number of contraindications, which are present in the diet.


• Pregnancy, lactation

• Acute phase of chronic diseases

• Persons older than 55 years

• Children under 16

• Normal psycho – emotional.

To lose 10 pounds in a month - home exercises

the physical training

In order to get the fast results you have to work hard to reduce the weight of the complex. You have to develop not only the system power but also intensive training in which emphasis should be given to the cardio load.

The selection of workouts, exercises, ideally, should be to engage a trainer, described the program specifically for you, taking into account individual peculiarities of the organization, as well as the presence of chronic diseases.

Rough training plan:

You have to start the 15-minute workout. Every day increase the time to 45-60 minutes warm up, jump rope for 3-5 minutes.

• Running. How much to run? In order to get rid of excess weight it is recommended to start the run 15 minutes, If you are a beginner, you can start with a fast walk on the treadmill or in the Park. Over time, you must increase the load you increase the pace. 30 minutes a day (morning or evening) is enough .

• Legs, buttocks. The most proven, best practices – lunges, squats. But you should start with simple squats, which is the most effective in the lower body.

• Press the belly. Appropriate practices, such as curly, frog, ship. To do this, you need to lie on your back and open the trunk, straining a press. It is very important to control the muscles of the neck, it is better if you focus your sight on the ceiling. If you do everything right you will feel a pleasant burning sensation in the abdomen.