How to lose weight in a week of 5 kg, 10 kg at home

In an effort to lose weight fast in just a week, many women use a variety of methods and methods. A variety of different diets and dietary rules allow you to create the right diet for this week, which is not only beneficial for your health and shape, but also delicious. In other words, to provide a reliable answer to the question of how to lose weight fast at home in a week, you need to competently approach the preparation of individual programs for weight loss. Moreover, those who lose weight are provided with a variety of physical activity options.

Is it possible to lose weight in a week and how much?

how to lose weight in a week at home

Every woman asks this question at least once. Usually, such a task becomes very relevant before a summer vacation, an important event - a wedding, a party or a long-awaited date. Given the accelerating pace of modern life, there is often no time left to stay fit. This leads to the need to use the method of rapid weight loss.

According to many reviews on diet, it is very possible to lose weight fast in seven days. Please note that the usual method of losing weight fast has serious negative health effects. Such stress for the body can lead to the development of unpleasant consequences and diseases. It is important to approach emergency weight loss carefully and wisely so that later you do not have to sacrifice health for beauty.

What do you need to eat to lose weight effectively?

The answer to the question of how to lose weight fast in the short term lies in one irrevocable rule, which says: you need to eat less than the body spends as a result of daily activities. To lose weight in a week, you should take into account the nutritional value of the food eaten, namely the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in it.

Give priority to foods high in complex carbohydrates. This product includes:

  • coarse oat flour,
  • porridge,
  • rice porridge,
  • millet,
  • whole wheat bread,
  • pasta rai
  • bread without sugar and yeast,
  • oatmeal and baked potatoes.

To lose weight, the foods listed above should be eaten in the morning or at lunch time so that you do not feel hungry in the evening. The diet should also contain healthy fats, the main source of which is nuts. The general rule for weight loss in this case is one hundred percent: breakfast is important, lunch is also, but dinner should be facilitated.

effective methods for weight loss in a week

To lose weight fast, do not forget about healthy foods rich in useful vitamins: vegetables and fruits. They should form the basis of proper nutrition, especially during periods of weight loss and diet.

To lose weight, leave corn and "canned" peas, but bananas, mangoes, grapes are recommended to be eaten by the cut: although they contain large amounts of nutrients, they include heavy foods, their use is allowed as part of weight loss a weekbefore lunch. . .

Example Menu

  1. On the first day, drink kefir (two hundred grams) for breakfast, and then green tea. For lunch, eat two hundred grams of chicken broth. For afternoon snacks, some low-fat yogurt, and for dinner, two glasses of milk.
  2. The second day includes breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, seasoning the ingredients with olive oil. For an afternoon snack, eat two medium-sized cucumbers, and for dinner, make a salad of cucumber, herbs, and peppers.
  3. The third day of weight loss is milk. Breakfast - two hundred grams of milkshakes, a cup of green tea without sugar. Breakfast - two glasses of low fat milk. For lunch, cook light chicken gravy, instead of dinner, drink two hundred milliliters of milk.
  4. On the fourth day, eat two oranges for breakfast, and a little later, a grapefruit. Make a fruit salad for lunch. For an afternoon snack, eat an apple or pear. Eat a grapefruit.
  5. The fifth breakfast should consist of two boiled eggs. Second breakfast - some boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with boiled peas. Afternoon snack - low-fat cottage cheese. Eat some hard cheese for dinner.
  6. how to eat to lose weight in a week
  7. Sixth day of the week: For breakfast, drink two glasses of kefir and a cup of tea without sugar. Drink a glass of grapefruit juice later. Eat a little chicken stock for lunch. For afternoon snacks, milkshakes are ideal. Drink two glasses of milk for dinner.
  8. Eat two eggs and a cup of green tea for your last breakfast. Eat a piece of fruit a little later. For lunch, a light soup with rice or buckwheat is perfect. For an afternoon snack, eat an apple or, for example, a pear. Vegetable salad is perfect for dinner.

What exercises should you do to reduce volume?

When choosing the type of physical activity, you need to follow your preferences, as well as from which part of the body needs adjustment. For example, for those who are in an acceptable range, to lose weight fast, you should choose regular jogging, going to the pool, exercising, gymnastics or aerobics. Here are two sets of exercises aimed at losing weight at the waist and priest fast.

Exercises to lose weight on the abdomen and sides

  • Exercise 1:Lie on your back, stretch your arms to your sides, and place your shoulder blades on the floor. Slowly lift your legs, lock in position at right angles, and then lower slowly to the right. For a deep breath, hold your feet on the canopy near the floor. To lose weight quickly in a week, exercise ten times. Do two approaches.
  • Exercise 2:Lie on the floor, bend your legs, place your knees. Inhale - slowly move your hands to the back of your head, while lifting your pelvis off the floor, and then your spine. For rapid weight loss, do seven to ten repetitions daily.
  • exercises to slim the abdomen and sides
  • Exercise 3:Sit on your toes, place your palms on the floor, pull your stomach up. Rotate your body to the left while straightening your right leg. The pelvis and knees of the left leg should be open. To lose weight fast in a week, do three to five sets every ten reps.

In the hips and legs

  • Exercise 1:Stand up straight and start squatting slowly. Imagine that you are sitting in an invisible chair. Hold this position for a few seconds. To lose weight fast, exercise ten times. Do two approaches.
  • Exercise 2:Stand up straight, jump with your right foot first, then do the same steps with your left foot. The knees should be bent at right angles. To lose weight fast, exercise ten times. Do three sets.
  • Exercise 3:Lie on your back, bend your knees and press your feet firmly to the floor. Lift the hips until the angle between the floor and the back is 45 degrees. To lose weight quickly and effectively, do ten exercises in three sets.

An effective way to lose weight expressly

A week-long express diet will help you lose weight significantly in a short period of time. It is necessary to mention a few words about the dangers posed by such methods: such a diet restricts fasting. Long-term refusal to eat adequate food not only contributes to a decrease in waist size, but also to the development of serious health problems. Consider this when, in pursuit of slimming, decide to use an express diet for a week.

On kefir

Low-calorie diets will help cleanse your body and achieve your goals. Throughout the week, you should drink half a liter of kefir daily, and also eat 400 g of one product of your choice: low-fat cottage cheese, roasted potatoes, boiled chicken breast, fruits (except bananas and grapes). The sixth day must fast.

On buckwheat or rice

To lose weight on buckwheat quickly, you need to eat 50 g of boiled cereal and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. Starting from the fifth day, green tea is allowed to be added to the diet. With a strong hunger, it is allowed to eat an apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.

The rice diet involves consuming two tablespoons of cooked cereal daily. After two hours, you can drink a glass of water or apple juice. After four hours, lunch with a focus on a healthy diet should be followed (carrots, tomatoes, cucumbers, eggplant and other vegetables). It is allowed to eat a little lean meat, fish, fruits. For dinner, you need to eat two tablespoons of boiled or soaked rice.

On oatmeal

how to lose weight in a week on oatmeal

To lose weight in a week, eat oatmeal without the addition of salt or sugar. It is permissible to sweeten porridge with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are only allowed in the morning. Serving size - 250 g. To maintain a normal metabolism during a week's diet, drink more non-carbonated water.

In the Air

Rapid weight loss on water is too dangerous to lose weight. Refusal to eat food can lead to irreversible consequences. Losing kilograms as a result will result in the development of serious illness. To achieve maximum effect without endangering health, it is recommended to reduce the number of calories consumed, and not eliminate it completely. It is important to do a set of exercises, and do not lie on the couch. Getting rid of plump cheeks and wrinkles will not damage your health.