You can remove pain in the joints and spine, lower blood pressure, restore faith in one’s own strengths, and refresh family relationships by following the recommendations of a proper nutrition system to lose 11 pounds per week. How to do this will prompt the recommendations of experts to help achieve a positive result.
- Contraindications to rapid weight loss
- Basic diet for fast weight loss
- Week to lose 11 pounds: basic rules
- How mono diet works
- Kefir diet
- Buckwheat diet
- Cucumber diet
- Egg diet
- Low-calorie diets: types, basic principles, effecti veness
- Estonian diet
- Kefir lemonade diet
- Curd diet for a week
- Weight loss methods without diets
- Fitness and exercise to clean the stomach
- Good nutrition for every day
- Breathing exercises
- Nutrition Tips
- Video on the topic: how to lose weight per week by 11 pounds
Contraindications to rapid weight loss
Groups of people for whom any weight loss is harmful:
- Children and adolescents need quality food. Deficiency of nutrients will lead to slow development, nervous strain and stress.
- Nutrient deficiencies in pregnant women will delay fetal development.
- Women who breastfeed children.
- At the time of the establishment of female menopause. You should be patient and wait 6 months, the woman’s weight will normalize.
- Elderly people should pay special attention to health, so any restrictions that cause the body to stress are contraindicated.
People with chronic diseases can restrict their diet only under the supervision of doctors.
Long daily consumption of foods with a total calorie content of less than 1000 kcal is a threat to human health.
Basic diet for fast weight loss
How to lose weight by 11 pounds per week will suggest expert advice.
Compliance with the basic rules will allow you to quickly achieve the result:
- Consume as many calories as necessary for the planned weight loss, but do not torment yourself with hunger.
- Choose a diet with a gradual reduction in the amount of food. A normal human stomach has a fist volume, for one meal it is necessary to eat food no more than this volume.
- Eating a day is necessary 5-6 times – 3 required meals and 3 lunches.
- Dinner no later than 2-3 hours before going to bed.
- The diet should contain dishes of low-calorie foods, it is better to cook them for a couple or cook. Remove all fried foods from the diet.
- Remove sugar, sweets, cakes, sweet confectionery from the diet completely. Replace vegetables and fruits, high in vitamins and dietary fiber.
- Perform a set of physical exercises with increasing cardio load.
- While eating, food should be eaten slowly, chewing carefully. The brain is sure to get enough calories, and hunger will not be felt for long.
- It is necessary to drink 1,01 fluid ounce of water per day per 2 pounds of human weight.
- Gradually reduce salt intake to 5 g per day, it retains water in the human body and prevents weight loss.
- Not to dwell on the results achieved, it is necessary to consolidate the results of applying the principles of good nutrition and an active lifestyle.
It’s important to know! The burning of fat by the human body is not even. The main thing is to maintain a general direction, body weight may not change for a while or even grow a little, and then fall sharply. Slender people lose weight more slowly than fat ones. Patience and strict adherence to the rules will ensure success.
Week to lose 11 pounds: basic rules
Fitness trainers know how to lose 11 pounds in a week and not undermine their health. When losing weight, the main task is to lose excess fat and maintain muscle mass. To do this, you should consume enough protein, and conduct strength training. Reduced workloads result in muscle loss.
The normal rate of weight loss without harm to health is 0.5–1% of body weight per week. This rate of weight loss ensures a decrease in adipose tissue, not muscle. Accordingly, with a weight of 176 pounds, the correct loss per week will be 400-800 g.
Even with the lowest-calorie diet – cucumber, kefir – fat is consumed by the body in the same amount as with a balanced diet. The body in a stressful manner first gets rid of the “non-fat” burden, and then the decrease in body weight still drops to standard weekly rates of 0.5–1%.
The indicator of weight loss, not harmful to health, is only 2 pounds per week.
Using the following psychological techniques will allow you to quickly adapt to a new lifestyle:
- Present visually desired. It is necessary in the evening or in the morning, half asleep, to accurately imagine yourself without extra pounds, with a slender figure.
- Reminder card. On a cardboard write out your goals that are achieved in the process of losing weight (health, beauty), and everything that needs to be done for this (diet, exercise). Hang the card in a prominent place and periodically mark your real actions to achieve the goal.
- Difficult moments. Analyze the process of losing weight, what bad habits interfere with achieving the goal. Complete the list with necessary actions and stick to it.
- You need to communicate with people who have already successfully lost weight.
- Changing your attitude to food is only energy.
- Do not be afraid of compromises. If you insufferably want a piece of cake, you can eat it, but after that you must remember to run an additional 10 minutes. in training.
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How mono diet works
With the aim of cleansing and healing the body developed a method of losing weight using mono-diet. For several days, only one type of food is eaten. The digestive tract at this time is unloaded, restored and cleansed of toxins and toxins.
A mono-diet cannot last for a long time, as it can cause damage to health. On a mono diet, you need to consume a lot of water.
To maintain functions while restricting food, the body will use nutrients from reserve stores – muscles and organs. Adipose tissue, providing energy balance, is used by the body last.
A decrease in body metabolism will also occur. Because of this, at first weight loss is active, and then the body systems begin to slow down the metabolism and save energy.
The basic rule of using a mono-diet: it should not become the main mode of food intake for a long time.
When used correctly, mono-diets benefit, their advantages:
- ease of use;
- low financial costs;
- sufficient efficiency;
- cleansing the human body of toxins and toxic substances.
Dangers when using monodiet:
- A person feels a breakdown.
- Dramatically reduced performance.
- The body is filled with lethargy.
- A person is haunted by a bad mood and irritability.
- Recovery of excess weight in case of improper exit from the diet.
The result – the body is in a fever, all systems are shaken, the brain is looking for glucose stores under stress. But if you apply this diet from 3 to 5 days, the problems are smoothed out and the benefit on the face is the loss of several pounds of weight, cleansing the body and the absence of a total disaster.
Tip: the product on which the diet will be built should be liked.
You should monitor your well-being, if you feel unwell, stop the diet course and consult a doctor.
To consolidate the positive results and eliminate the shortcomings of the power system, you must correctly exit the mono-diet:
- Within a week after the diet, you need to eat with the same frequency and fragmentation, do not reduce the amount of water you drink.
- Expand the diet should be gradual. With carbohydrate mono-diet, in the first days after its completion, use the same food as on a diet, add proteins and fats to it a little. With a protein diet, do the opposite.
- Eat the entire first week only low-calorie, low-fat foods.
- There are products fried in oil, it is possible only after a week.
- Do not drink alcohol, soda, fast food.
If you start consuming fatty foods in unlimited quantities immediately after a diet, all the removed, extra pounds will go back.
How to lose weight by 11 pounds per week using the kefir diet will be described later.
The rate of use of kefir with 1.5% fat from 2 – 3 pint per day. The product should not contain sugar and harmful additives. Only natural kefir should be drunk. For 3 days on kefir, you can lose 7 pounds of excess weight. When fasting for 5-7 days, it is necessary to include citrus fruits or apples, a little meat in the diet.
Such a diet:
- harms the water-salt balance;
- may cause diarrhea;
- contraindicated in people predisposed to allergies;
- difficult to use due to the scarcity and uniformity of food.
Efficiency – in 5 days it is really possible to lose 11 pounds.
Kefir diet for a week:
How to lose weight by 11 pounds per week, using a buckwheat diet:
- pour 200 g of buckwheat grains into a thermos;
- pour 10,14 fluid ounce of boiling water;
- insist 10 hours.
In small portions, eat the cooked portion per day. When fasting for 5-7 days, add 0,3 gallon of kefir to the diet, dividing it equally for all additional days. Every day, starting from 4 days, eat an apple.
Care must be taken, since buckwheat:
- able to harm health in obesity;
- does not replenish the necessary supply of nutrients;
- steamed cereal is tasteless, so strong will is needed to hold out all week.
Effectiveness: loss of 2 pounds per day.
You can lose weight by 11 pounds per week using cucumber mono-diet. With it, it is not necessary to drink a large amount of water – a cucumber contains 95% liquid and 5% fiber. Fiber helps to quickly satisfy hunger, activate the intestines. Cucumbers act as a natural diuretic, help relieve swelling, remove stagnant fluid.
5-7 days, you need to eat 3 -4 pounds of cucumbers per day and drink more than 0,3 gallon of water.
Features of the diet:
- People with chronic diseases of the genitourinary system are strictly forbidden this diet.
- You can not engage in physical exercises and sports due to a lack of protein and carbohydrates in the menu.
- The results of this diet are short-lived – after a while the weight will return to the old values.
Efficiency – 11 pounds in 7 days.
The essence of the egg diet is a sharp decrease in carbohydrates and fats in human nutrition. In this diet, low-calorie chicken or quail eggs are used, which are of great nutritional value. In the egg are almost all the main vitamins and minerals.
The mono-diet is based on the use of hard-boiled 5 eggs a day. You can drink tea without sugar and water. The diet lasts a maximum of 5 days. She is very unbalanced and difficult to withstand psychologically.
This diet is dangerous for patients with allergies, a short period of time can be used. To increase efficiency, it is necessary to intensely engage in physical exercises.
Efficiency – loss of 4 pounds in 3 days.
Low-calorie diets: types, basic principles, effecti
The basic principle of forming a low-calorie diet is based on a daily strict reduction in the amount of calories consumed. It is necessary to keep an accurate record of all the foods consumed per day and their total calorie content . Correctly compile a daily daily menu with a balanced content of nutrients.
The main types:
- Basic – daily intake of 1400 – 1600 kcal is the standard for slow, safe weight loss, without significant restrictions. The duration of this diet is not limited by time, but is usually formed for a month, with a loss of body weight of about 7 -9 pounds. Intense physical activity will improve the result by half.
- A moderately limited option involves the use of 1100 – 1300 kcal per day. Duration of the diet – no more than 30 days. Weight loss per week is about 4 pounds.
- Extreme diet can only be followed by healthy people. 650 – 950 Kcal is consumed per day. The duration of this regimen is a maximum of 10 days.
The main principles of a low-calorie diet:
- Eat fractionally – 5-6 times a day.
- Dinner 3 hours before bedtime.
- Steam, cook or bake in the oven.
- Eat vegetable fats no more than 80 g per day. Animal fats are not.
- The daily norm of complex carbohydrates is no more than 100 g.
- The main diet should consist of proteins.
- Remove sugar and other simple carbohydrates from the menu.
- Use salt to a minimum.
- Do not eat alcohol or any muffin.
- The diet should contain the necessary vitamins and minerals.
- Drink at least 0,5 gallon of water per day.
Various combinations of mono-diet and low-calorie diet form the foundation of the Estonian diet. Its duration is 6-7 days. Achieved goal – loss of 9 pounds of excess weight.
Weight loss occurs due to the cleansing of the body and loss of excess fluid, body fat is reduced slightly. If you exit the diet improperly, you are more likely to get extra pounds back.
General recommendations when using the Estonian diet:
- Every day, drink as much water as possible, a minimum volume of 0,5 gallon. You can drink 5,07 fluid ounce of unsweetened green tea.
- The frequency of meals should not be less than 5 times. Dinner – 2 hours before bedtime.
- It is forbidden to eat light carbohydrates and fats (sugar, butter, margarine, vegetable oil).
- A repeat of the diet is allowed on the bowl than once every 2 months.
Example menu for 6 days:
- Every 3 hours, eat boiled chicken eggs, you can not salt them. Total amount per day 5-6 pcs.
- In 5 meals, eat 1/ 4 pounds of low fat cottage cheese.
- Eat 2 pounds of lean chicken per day.
- Boil 250 g of brown rice in water without salt. Eat during the day for 5 times.
- For a day, eat 6 medium boiled potatoes.
- All day it is allowed to consume an unlimited amount of green apples.
Kefir lemonade diet
The diet of the day on this diet is 2 lemons and 0,4 gallon of low-fat kefir. It can be used by people with a healthy gastrointestinal tract. Breakfast consists of a lemon and a glass of kefir, lunch – of the second lemon and another 1 glass of kefir. Over the next 3-4 meals, the remaining kefir is drunk.
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Curd diet for a week
Nutritionists consider the curd diet safe enough for human health, which allows you to get rid of the extra 9 pounds in 5 days when unloading and cleaning the digestive system. To achieve such results, you must correctly exit the diet.
In the diet, cottage cheese is used with a fat content of 4 to 5%. A fatter milk product carries excess energy to the body, and in a less fat cottage cheese, the content of triglycerides, the components necessary to maintain health, is greatly reduced. Cottage cheese contains a large amount of protein. Calcium and phosphorus in the composition are beneficial for the skeletal and cardiac systems.
A 4-day mono-diet from cottage cheese involves a fractional, 6-time meal. The daily rate of the product is 1 pounds, liquid – 0,5 gallon.
Fasting involves a complete rejection of food throughout the week. The usual fasting regime allows the intake of water; during dry fasting, drinking water is prohibited.
Stress in the absence of food makes the body mobilize internal resources and rebuild its functioning scheme. Fasting involves changing the usual diet, both before the event and after it.
In the process:
- biochemical processes using internal resources are changing;
- metabolism is optimized;
- toxins are excreted;
- fats are burned.
- 1-2 days – short.
- 3-7 days – average.
- 10-15 days – long.
- 21 days – extreme.
The result is:
- body rejuvenation;
- strengthening immunity.
Weight loss methods without diets
Mono-diets, fasting – these are short-term, stressful ways of influencing the body, which heavily load it and can often be harmful to health.
The body will be put in order by the following recommendations:
- A person should sleep 6-8 hours. Lack of sleep often causes overeating and gaining extra pounds.
- Take clean water regularly, try to drink at least 0,8 gallon per day.
- Eat small meals 5-6 times a day, leave the table with a slight feeling of hunger.
- Do not eat light carbohydrates: sugar, buns, sweets.
- Calculate your daily calorie intake for the right body weight and never exceed it.
- Lead an active lifestyle, engage in physical education, yoga, breathing exercises.
- Go to a wellness massage, take a contrast shower and go to the steam bath.
Fitness and exercise to clean the stomach
To get beaut
iful abs muscles you need to perform a specialized set of physical exercises. Before classes, a 5-minute warm-up is carried out, it does not warm up the muscles, stretch in order to avoid injuries.
Cardio exercises are performed:
- fast walk;
- bicycle riding;
The body begins to expend its own fats only after 50 minutes. after the start of classes. During training, the body burns glycogen formed after eating.
Good nutrition for every day
The basic rules for making a rational list of dishes:
- The products on the menu should like, the dishes bring taste satisfaction – this reduces the risk of breakdown and overeating.
- Calculation of daily calorie intake using the formula. The ideal weight is multiplied by 30, the result is the daily number of calories that can not be exceeded.
- Eating should be enough protein, complex carbohydrates, vitamins, trace elements.
- Animal fats, easily digestible carbohydrates should be excluded from the menu.
- Fractional nutrition, 5-6 times a day. Last meal 2 hours before bedtime.
Massage helps relieve physical pain after intense exertion, removes cellulite areas and rejuvenates the skin. It is well combined with any of the diets.
The effect of massage procedures for losing weight:
- Acceleration of lymph flow in the human body.
- Restoration of blood circulation in the tissues of the body.
- Recovery of the digestive tract.
When performing breathing exercises:
- The feeling of hunger is dulled.
- The processes in the digestive system are normalized.
- Fat deposits are intensively broken down.
- Energy is restored in the body.
- The human immune system is strengthened.
- Toxic substances are broken down and excreted from the body.
- The nervous system is restored.
To reduce body weight, you need to follow the recommendations:
- You can not use hunger as a means for losing weight.
- Eat only healthy, fresh provisions.
- Cook meat products without using oil.
- Go in for physical education or sports.
- If you want to eat sweets, try brushing your teeth.
Eat balanced, natural foods. When counting calories, you need to make entries in the food diary. You can’t starve. Snacks from low-calorie foods are required.
Vegetarians can lose weight only with a harmonious combination in the diet:
You can lose weight by 11 pounds per week, the main thing is to choose a diet that does not harm health and helps to maintain the achieved position. A person must responsibly approach this issue, and decide for himself which way to use it.
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