How to lose 5 kg in a week: effective diets and exercises

Losing weight in seven days is quite possible.Such desire does not just arise.It means you have a special event coming up and you want to look flawless at it.Before you start losing weight quickly, you need to choose the most suitable option for yourself.

Dieting is a stress on the body that can lead to disturbances in the human body.How much and is it possible to lose weight in a week without causing harm?The answer lies in following a well-designed nutritious eating plan.

Is it possible to lose weight in 7 days

A week is a short but psychologically significant period that allows a person to achieve certain indicators.If you follow the rules of nutrition, this is quite possible, but the most important thing is to keep the weight off later.In no case should you go on a hunger strike or undergo a strict mono-diet, the essence of which consists of one product included in it.There are a large number of balanced diet plans that help you lose 2 to 7 pounds of excess weight in a week.

For some people, rapid weight loss is frustrating.It is easily explained: first the face, chest and shoulders are weakened, then the problem areas of the body, abdomen, thighs and buttocks come.They do not have time to say goodbye to excess deposits and the result does not live up to expectations.In these cases, exercise and special massage will help to increase blood flow and "burn" fat at a faster rate.Corrected nutrition will help you lose weight quickly and permanently.

Principles of proper nutrition

In order for weekly weight loss to be realistic, each person chooses an individual diet.Its effect should be to reduce weight, maintain results and most importantly maintain health.The result of weight loss under temporary restrictions depends on a balanced diet.Other factors do not have time to manifest themselves in a short period of time.

It is necessary to adhere to the principles of proper nutrition during the weight loss period, as well as in the future.You can add other foods to your diet, it will only improve your health.

The rules for catering are as follows:

1. Set priorities for yourself by building a system.

2. The basis of nutrition is protein plus the right fats and carbohydrates.Liquid in the amount of 1.5-2 liters per day.
3. Ensure a caloric deficit.The calculation of this indicator must be strictly individual.
4. Frequency of feeding: 5 times a day.Distribution of the daily norm: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry food.
6. Portions: vegetables, first courses and dairy products in the amount of 150 g, meat and fish - 120 g.Nuts, fruits, vegetable oil - a little.
7. Follow the diet every day.

After a week of weight loss, it is important to refrain from overeating.If the excess weight exceeds the limit of 30 kg, then a consultation with a nutritionist is necessary before a weekly fasting diet.

Sample menu

Everyone can create a weekly weight loss diet individually, choosing healthy and favorite ingredients.The main principle of nutrition is the complete rejection of flour, confectionery and carbonated drinks.

The basis is a dietary menu for a week, in which the daily meal is divided into 4 stages: breakfast, lunch, dinner and a snack.

Day one - saturation of the body with slow carbohydrates:

1. Oatmeal in water, add a piece of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, stewed vegetables.
4. Nuts, pears, in moderation.

Day Two - Nutrients:

1. 5 fried egg whites, steamed spinach.
2. Vegetable soup-puree, a piece of grain bread.
3. Stewed vegetables and fish.
4. Yogurt 0% fat, fresh berries, dried fruits.

Day three - vitamins, minerals:

1. Oatmeal on water, pear.
2. Whole wheat bread, vegetables.
3. Stewed chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day four - fiber and vitamins:

1. Any unsweetened porridge, orange.
2. Steamed fish, vegetable salad.
3. Stewed beef with vegetables.
4. Two baked apples with honey and cinnamon, low-fat cottage cheese.

Day five is a fasting day.Divide fresh vegetables and fruits into five portions, eliminate physical activity and do morning breathing exercises.

Day six – to summarize:

1. Apple and low-fat cottage cheese.
2. Vegetable soup and pasta.

3. A few boiled shrimps, vegetable salad.
4. Fruits and nuts.

Seventh day - saturation:

1. Pancakes from whole wheat flour with berries.
2. Stewed vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apple, nuts.

The diet for a week is effective and simple, and its menu can be adjusted by changing the ingredients to those that are similar in calorie content and nutritional value.

The best exercises

In order to urgently lose a few kilograms, you cannot do without sports activities.Today, exercises have been developed for all problem areas.Most of them are performed complexly, working on the whole body.This is an additional action to healthy eating, without which it will not make sense.

Classes should begin with a warm-up;its purpose is to warm up the muscles.Included in the warm-up complex:

• running in place, walking;
• turns;
• arm rotation.

These simple and easy exercises have no less important role than the main complex.They should be performed at maximum speed.

For the legs

So that you can lose 5 kg in one week, a set of exercises was developed.Here, the countdown is measured by taking 45-60 seconds for each exercise.You should perform the exercises at a pace to enhance the effect.

Arm steps are performed for 45 seconds, with one repetition:

1. Stand up straight.
2. Lean forward, hands on the floor, legs straight.
3. "Step" back and forth with your hands.

Twisting exercise:

1. Lie upright on the mat, arms by your sides.
2. Raise your torso, straight legs lie on the floor.

During execution, the press is also pumped.Run time and repeat too.

An effective complex is cycling.

1. Lie down on the mat.
2. Lift your legs, bend your knees and spin the bike in the air.
3. Get down on the floor.

For the thighs

The main exercise for weight loss is back lunges.The exercises help tighten the back of the thigh.

1. Stand straight, place your hands on your hips.
2. Kick back with your leg.
3. Return to the original position.
4. Repeat with the other leg.
5. Do the complex for 30 seconds on each leg, repeat 2 times.

Sideboard:

1. Stance - Stand in a plank position.
2. Open to one side, arm up.
3. Go back and repeat on the other side.

Each side is given 30 seconds.After completing the complex, do one repetition.

Squats are necessary in any set of leg exercises.

1. Feet shoulder width apart, hands down.
2. Sit with your back straight and press your hands to your chest.
3. Weights will enhance the effect.

For the belly

This exercise will tighten your abdominal muscles and remove extra inches from your waist:

1. Lie on your back on the mat, grab the support with your hands.
2. The legs are bent.
3. Exhale and lift your legs up.
4. Inhale and lower down.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and repeat the approach again.

Hoop exercises effectively "burn" fat in problem areas, improve metabolism and remove cellulite deposits.The hoop should rotate continuously for at least 10 minutes.If the hoop falls, you have to pick it up and start over.The longer you continuously spin it,the more effect you can achieve.

"Nit" exercise:

1. Lie on your back.
2. Raise your legs and torso to the maximum upper position, touch your feet with your hands.
3. Do 10 reps slowly.

All the listed exercises are simple and affordable, they can be performed at home.However, their regular performance will bring toned muscles, lightness and good mood.

The most effective fast diets

The technique of losing weight in a week is very popular.Nutritionists have developed various menus that help to enhance the effect.However, any diet requires prior familiarization with its plan and consultation with a doctor if necessary.

buckwheat

Monodiet, the main product of which is buckwheat.It contains few carbohydrates, supports the breakdown of fats and is rich in proteins and vitamins.Buckwheat is prepared simply: pour boiling water over a cup of cereal, cover with a lid and leave for 8-10 hours.Use during the day in any amount.The main condition is that there is no salt, oil, sugar and spices.As a supplement, you can drink a liter of low-fat kefir or herbal tea.If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.You can sleep for 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight in one week, is not a monodiet.Any low-calorie product is added to the main ingredient.The daily norm of kefir is 1.5 liters, the fat content is zero.You can drink water and herbal tea without restrictions.You should not consume sugar, salt, black tea and coffee.The following products can be added to kefir (no more than 400 grams), only with this type of diet, the volume of kefir can be reduced to 0.5 liters.

Example meal:

1. Baked potato.
2. Low-fat cottage cheese.
3. Fruits.
4. Boiled chicken breast.
5. Like the third day.
6. 1.5 liters of water without gas.
7. Like the fifth day.

Such a menu, combined with an iron will, allows you to lose 5 kg in one week.

On the water

In one week of the water diet, in addition to saying goodbye to the seven kilograms, the body is cleansed of toxins and edemas are removed.

The daily menu consists of:

1. Drink mineral water - 1.5 liters.
2. Skimmed milk - 1 liter.Before going to bed, you can eat a green apple.
3. Drink mineral water - 1.5 liters.
4. Cabbage and carrot salad with herbs, a drop of vegetable oil.
5. Skimmed milk - 1 liter.
6. For breakfast - boiled egg, tea, lunch - light soup and a piece of boiled meat.
7. For breakfast and dinner - skimmed milk or cottage cheese.For lunch, drink half a liter of kefir.

On oatmeal

The oatmeal diet is simple and varied.During the first three days, eat oatmeal, drink herbal decoctions of rose hips and green tea.The correct process for making porridge: steep the oats with boiling water and leave for 10 minutes.This method preserves the beneficial properties of oats.In the following days, you can add a green apple to your daily diet.

You can eat 3 hours before going to bed throughout the diet.It is recommended to follow this rule even after completing the diet.With the help of an oatmeal diet, you can quickly lose weight in a week.

Cottage cheese

This diet is very effective and can be combined with different foods.The most effective diet is a boiled diet with kefir, thanks to which you can get rid of five kilograms in a week.Fermented dairy products enhance metabolic processes in the body, as a result of which fats are broken down.

Every day you can eat 300 grams of fat-free cottage cheese, drink up to one and a half liters of one percent kefir.The daily rate should be divided into six doses.You have to be careful when you come off the cottage cheese diet.Add foods gradually, first fruits, grains and lean meats.To consolidate the result, you should not eat sweets for two weeks.

An apple

This budget option is light and tasty.And the result is up to 7 kg per week.The diet menu contains apples and water.Weight loss occurs as a result of calorie restriction.

You can add to your diet a piece of rye bread a day, as well as green tea.The norm per day is 1.5 kg of apples.

Slimming wraps

One of the most popular procedures for volume reduction is the body wrap.With its help, you can tighten the skin, make it tight and elastic, thereby correcting your figure.

Wraps are available at home, they are:

• coffee;
• chocolate;

• copper;
• oil and others.

The caffeine contained in coffee acts on fat deposits and breaks them down.The skin acquires a healthy color and becomes toned.Honey – nourishes, restores, removes cellulite.For the wrapping process, the honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and tightens the skin.

To lose weight quickly, one must formulate a goal for oneself.While on a diet, try to distract yourself with interesting activities and hobbies.You should definitely get enough sleep.Avoid alcohol and other bad habits.All efforts, if carried out on time and in a comprehensive manner, will remove some of the extra pounds.