In an effort to lose weight quickly in just a week, many women resort to all kinds of methods and means. The variety of diets and different nutritional rules allows you to create a suitable diet for the week, which will not only be beneficial for your health and shape, but also tasty. In other words, to give a reliable answer to the question of how to lose weight quickly at home in a week, you need to competently approach the preparation of an individual weight loss program. In addition, those who are losing weight receive a wide selection of various types of physical activity.
Is it possible to lose weight in a week and how much?
All women have asked this question at least once. Usually, such a task becomes especially relevant before the summer holidays, an important event - a wedding, a party or a long-awaited date. Given the fast pace of modern life, there is often no time left to keep in shape. This leads to the need for quick methods of weight loss.
According to several dietary reviews, it is perfectly possible to lose weight quickly in seven days. Note that common methods of rapid weight loss have serious negative health effects. This stress on the body can result in the development of unpleasant consequences and illnesses. It is important to address emergency weight loss carefully and carefully so that later on you don't 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 quickly in a short period of time lies in an immutable rule, which says: you need to eat less than the body spends in its daily activities. To lose weight in a week, one must take into account the nutritional value of the foods consumed, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fibers of the same.
Give preference to foods rich in complex carbohydrates. These products include:
- thick oats,
- buckwheat porridge,
- rice porridge,
- millet,
- brown bread,
- rye dough,
- unsweetened bread and yeast,
- whole pita and baked potatoes.
To lose weight, the foods listed above should be eaten in the morning or at lunchtime so that you don't feel hungry at night. The diet should also contain healthy fats, the main source of which is nuts. The general rules for losing weight, in this case, are one hundred percent: breakfast is important, lunch too, but dinner should be facilitated.
To lose weight quickly, don't forget healthy foods rich in useful vitamins: vegetables and fruits. They must form the basis of adequate nutrition, especially during the period of weight loss and diet.
To lose weight, give up corn and peas "can", but bananas, mangoes and grapes must be eaten in pieces: although they contain a lot of nutrients, they belong to heavy foods, the use of which is allowed as part of the loss ofweight a week before lunch. . .
Sample menu
- 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 the afternoon snack, some skimmed yogurt and, for dinner, two glasses of milk.
- The second day includes a breakfast with two fresh tomatoes. For lunch, prepare a vegetable salad, season the ingredients with olive oil. For an afternoon snack, eat two medium cucumbers and, for dinner, make a salad of cucumber vegetables, herbs and peppers.
- The third day of weight loss is milk. Breakfast - two hundred grams of a milkshake, a cup of unsweetened green tea. Second breakfast - two glasses of skim milk. For lunch, prepare a light chicken broth and, instead of dinner, drink two hundred milliliters of milk.
- On the fourth day, eat two oranges for breakfast and a little later, a grapefruit. Make a fruit salad for lunch. Eat an apple or pear for an afternoon snack. Dine on a grapefruit.
- Breakfast on the fifth day should consist of two hard-boiled eggs. Second breakfast - some cooked fish. For lunch, cook 150 grams of cooked chicken with a plate of cooked peas. Afternoon snack - a little low-fat cottage cheese. Eat some hard cheese for dinner.
- Sixth day of the week: For breakfast, drink two cups of kefir and a cup of unsweetened tea. Drink a glass of grapefruit juice later. Eat chicken broth for lunch. For the afternoon snack, a milkshake is appropriate. Drink two glasses of milk at dinner.
- Eat two eggs and a cup of green tea for your last day's breakfast. Eat any 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. A vegetable salad is perfect for dinner.
What exercises should you do to reduce volumes?
When choosing the type of physical activity, you need to follow your preferences, as well as proceed from which part of the body needs to adjust. For example, for those whose weight is within the allowed range, to lose weight quickly, you should choose to run, swim, weight training, gymnastics or aerobics regularly. Below are two sets of exercises that aim to lose weight quickly at the waist and in the priests.
Exercises to lose weight on the abdomen and sides
- Exercise 1:Lie on your back, open your arms at your sides and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them into a right-angled position, and then gradually lower them to the right. To take a deep breath, hold the canopy close to the ground. To lose weight quickly in a week, do the exercise ten times. Take two approaches.
- Exercise 2:Lie on the floor with your legs bent and your knees together. Inhale - slowly move your hands behind your head while lifting your pelvis off the floor and then your spine. For rapid weight loss, do seven to ten repetitions every day.
- Exercise 3:Sit on your toes, place your palms on the floor, contract your stomach. Rotate your body to the left while stretching your right leg. The pelvis and knee of the left leg must be open. To lose weight quickly in a week, do three to five sets of ten repetitions each.
On the hips and legs
- Exercise 1:Stand up and start to squat slowly. Imagine that you are sitting in an invisible chair. Hold this position for a few seconds. For quick weight loss, do the exercise ten times. Take two approaches.
- Exercise 2:Stand up, shoot with your right foot first and then take the same step with your left foot. The knees should be bent at right angles. To lose weight quickly, do the exercise ten times. Do three sets.
- Exercise 3:Lying on your back, bend your knees and press your feet firmly on the floor. Lift your hips so that the angle between the floor and the buttocks is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.
Effective ways to express weight loss
Diets expressed for a week will help you to visibly lose weight in a short period of time. It is worth saying a few words about the harms that such methods cause: such diets verge on fasting. The prolonged refusal to eat enough food contributes not only to a reduction in waist size, but also to the development of serious health problems. Consider this when, in search of thinness, you decide to use the express diet for a week.
No kefir
A low calorie kefir diet will help to cleanse your body and achieve your goal. During the week, you should drink half a liter of kefir every day, and also eat 400 g of a product of your choice: low-fat cottage cheese, baked potatoes, cooked chicken breast, fruits (except bananas and grapes). The sixth day must be fasting.
In buckwheat or rice
To lose weight quickly with buckwheat, you need to eat 50 g of boiled cereals and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. From the fifth day on, green tea can be added to the diet. With a strong feeling of hunger, you can 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, there is a lunch with a focus on healthy eating (carrots, tomatoes, cucumbers, eggplants and other vegetables). It is allowed to eat some lean meat, fish, fruit. For dinner, you need to eat two tablespoons of boiled or soaked rice.
With oatmeal
To lose weight in a week, eat oatmeal without adding salt or sugar. It is permitted to sweeten porridge with a small amount of dried fruit, but remember that such carbohydrate supplements are only allowed in the morning. Portion - 250 g. To maintain a normal metabolism during the diet for a week, drink more still water.
In the water
Rapid weight loss in water is a very dangerous way to lose weight. Refusing to eat food can lead to irreversible consequences. The loss of pounds as a result will result in the development of serious illnesses. To achieve the maximum effect without harming your health, it is recommended to reduce the number of calories consumed, and not eliminate them completely. It is also important to do a series of exercises and not to lie on the couch. Getting rid of plump cheeks and wrinkles at the waist is not worth losing health.