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

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

Diet is a stress for the body that can result in disorders in the human body.How much weight can be lost in a week without harm?The answer lies in following an advanced nutritional nutrition plan.

Is it possible to lose weight in 7 days?

A week is a short but psychologically important period that allows a person to achieve certain indicators.This is quite possible if you follow the nutritional guidelines, but the most important thing is to maintain your weight afterwards.Under no circumstances should you go on a hunger strike or go on a very strict mono-diet consisting of a product included in it.There are many balanced nutrition plans that can help you lose 2 to 7 pounds in a week.

For some people, losing weight quickly is frustrating.It is very simple to explain: The first to lose weight is the face, chest and shoulders, then it is the turn of the problem areas of the body, abdomen, hips and buttocks.You no longer have time to say goodbye to savings and the result does not meet expectations.In these cases, exercise and special massage, increasing blood flow and "burning" fat at a faster rate, will help.Correct nutrition will help you lose weight quickly and permanently.

Principles of proper nutrition

Each person chooses an individual diet to achieve weekly weight loss.Its effect is to reduce weight, maintain results and, most importantly, maintain health.Weight loss under temporary restrictions depends on a balanced diet.Other factors do not have time to show themselves in a short period of time.

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

The rules of eating are as follows:

1. Set priorities for yourself by setting up a system.

2. The basis of nutrition is proteins and healthy fats and carbohydrates.Daily 1.5-2 liters of liquid.
3. Provide a calorie deficit.The calculation of this indicator should be strictly individual.
4. Meal frequency: 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. Portion: 150 g, vegetables in the amount of meat and fish, first courses and dairy products - 120 g.Nuts, fruits, vegetable oil - a little.
7. Follow the diet every day.

After a week of weight loss, it is important to avoid overeating.If the excess weight exceeds the limit of 30 kg, before a one-week fasting diet, it is necessary to consult a nutritionist.

Sample Menu

Anyone can create a personalized weekly weight loss diet by choosing healthy and favorite ingredients.The main principle of the diet is the complete rejection of flour products, sweets and carbonated drinks.

The main, daily meal is a diet menu for a week, which is divided into 4 stages: breakfast, lunch, dinner and snack.

The first day - saturates the body with slow carbohydrates:

1. Add oatmeal, a piece of pear or kiwi to the water.
2. Boiled fish and green salad.
3. Durum wheat pasta, cooked vegetables.
4. Nuts, pears, in moderation.

Second day - nutrients:

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

Third day - vitamins, minerals:

1. Oatmeal on water, pears.
2. Whole grain bread, vegetables.
3. Chicken cooked with vegetables.
4. Dried apricots, fruit smoothie.

Fourth day - fiber and vitamins:

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

Five days are fasting days.Divide fresh vegetables and fruits into five doses, eliminate physical activity and do breathing exercises in the morning.

Day 6 - 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 - Satiety:

1. Pancakes made from whole grain flour with berries.
2. Vegetables cooked with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apples, nuts.

A one-week diet is effective and simple, and its menu can be adjusted by changing the items to those similar in caloric content and nutritional value.

The best exercises

To lose a few kilograms urgently, you can not do without sports activities.Today, trainings have been prepared for all problem areas.Most of them are performed comprehensively while working the whole body.This is an additional step to a healthy diet, without which there will be no station.

Lessons should begin with a warm-up;The goal is to warm up the muscles.The warm-up complex includes:

• running in place, walking;
• bending;
• Hand rotation.

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

Legs

A series of exercises have been developed to make it possible to lose 5 kg per week.Here is the countdown time, allocating 45-60 seconds for each exercise.To increase the effect, you should perform the exercises at a pace.

Hand steps are performed with one repetition for 45 seconds:

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

Bending exercise:

1. Lie flat on the floor with your arms along your sides.
2. Raise the torso, straight legs lie on the floor.

When performing, the press is also pumped.Execution and iteration time as well.

An effective complex is cycling.

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

For the hips

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

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

Sideboard:

1. Position - stand in plank position.
2. Open to one side, hand.
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 leg exercises.

1. Feet shoulder width apart, arms down.
2. Sit with a straight back and press your hands on your chest.
3. Weights will increase the effect.

Ant

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

1. Lie on your back on the floor, hold the support with your hands.
2. His legs are bent.
3. Exhale and lift your legs.
4. Inhale and descend.
5. Repeat the exercises 15-20 times, then rest for 30 seconds and perform the approach again.

Hoop effectively "burns" fat, improves metabolism and removes cellulite deposits.The ring should rotate continuously for at least 10 minutes.If the hoop falls, you have to pick it up and start working.As long as you persist,the more effect you can achieve.

"RIVET" exercise:

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

All the exercises listed are simple and accessible and can be done at home.However, their regular execution will bring toned muscles, lightness and 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 increase the effect.However, it requires prior familiarization with any diet plan and, if necessary, consultation with a doctor.

Buckwheat

Mono-diet, the main product is buckwheat.It contains few carbohydrates, promotes the breakdown of fats and is rich in proteins and vitamins.Buckwheat is prepared simply: pour boiling water over a glass of grain, cover with a lid and leave for 8-10 hours.Use any amount throughout the day.The main condition is no salt, fat, sugar or spices.In addition, you can drink a liter of low-fat kefir or herbal tea.If you are tired of porridge, you can eat 100 grams of low-fat cottage cheese and an inaccessible apple for lunch.You can sleep for 3-4 hours after eating.

Kefir

This diet, which is very effective for losing weight in a week, is not a mono-diet.Any product that is low in calories 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 in this diet the volume of Kefir can be reduced to 0.5 liters.

Nutrition Example:

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

A similar menu, combined with an iron, allows you to lose 5 kg per week.

To the water

In addition to saying goodbye to seven kilograms in a week, the water diet cleanses the body of toxins and eliminates swelling.

The daily menu consists of:

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

On oatmeal

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

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

Rub

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

You can eat 300 grams of cottage cheese without fat every day, one hundredth of one drinks up to one and a half liters of kefir.The daily rate should be divided into six doses.You should be careful when leaving the cottage cheese diet.Gradually add fresh fruits, whole grains and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Apple

This budget option is light and delicious.And the result is up to 7 kg per week.The diet menu includes apples and water.Weight loss occurs as a result of limiting caloric intake.

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

It is wrapped to lose weight

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

Wraps available at home include:

• coffee;
• chocolate;

• honey;
• oil etc.

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

To lose weight quickly, a person should form a goal for himself.While on a diet, try to attract attention with interesting activities and hobbies.You must get enough sleep.Avoid drinking alcohol and other bad habits.All efforts, if carried out in a timely and thorough manner, will eliminate some of the extra pounds.