In an effort to lose weight fast in just a week, many women resort to all sorts of methods and means. The variety of different diets and nutritional rules allows you to create a suitable diet for a week, which will not only be useful for your health and shape, but also delicious. 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. Moreover, those who are thin have a wide choice of different types of physical activities.
Is it possible to lose weight in a week and how much?
Every woman has asked this question at least once. Such a task usually becomes especially relevant before a summer vacation, an important event - a wedding, a party or a long-awaited date. Given the accelerated pace of modern life, there is often no time to keep fit. This leads to the need for fast weight loss methods.
According to numerous reviews about diets, it is quite possible to lose weight quickly in seven days. Keep in mind that common methods of rapid weight loss have serious negative health effects. Such stress for the body can result in the development of unpleasant consequences and diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you do not have to sacrifice your health to beauty later.
What do you need to eat for effective weight loss?
The answer to the question of how to lose weight quickly in a short period of time lies in one immutable rule, which says: you need to eat less than your body consumes as a result of daily activities. To lose weight in a week, you should take into account the nutritional value of the food consumed, ie the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.
Give preference to foods rich in complex carbohydrates. These products include:
- Coarse oatmeal,
- buckwheat porridge,
- rice porridge,
- millet,
- whole grain bread,
- rye pasta,
- bread without sugar and yeast,
- whole grain pie and baked potatoes.
To lose weight, the above foods should be eaten in the morning or during lunch so that you do not feel hungry in the evening. The diet should also contain healthy fats whose main source is nuts. The general rules for weight loss in this case are one hundred percent: breakfast, lunch is important, but dinner should be made easier.
To lose weight fast, don't forget about healthy foods rich in healthy vitamins: vegetables and fruits. They should form the basis of a proper diet, especially during weight loss and diet.
For weight loss, give up "canned" corn and peas, but bananas, mangoes, grapes are recommended to eat in one piece: although they contain a large amount of nutrients, they belong to heavy foods whose use is allowed as part of weight loss a week before lunch. . .
Sample menu
- On the first day as breakfast drink kefir (two hundred grams) and then green tea. For lunch, eat two hundred grams of chicken broth. For an afternoon snack, some low-fat yogurt and two glasses of milk for dinner.
- The second day includes breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, season the ingredients with olive oil. For the afternoon snack, eat two medium-sized cucumbers, and for dinner, make a vegetable salad of cucumber, herbs and peppers.
- The third day of weight loss is milk. Breakfast - two hundred grams of milkshake, a cup of green tea without sugar. Second breakfast - two glasses of low-fat milk. Prepare a light chicken soup for lunch, and drink two hundred milliliters of milk instead of dinner.
- On the fourth day, eat two oranges for breakfast, and a little later one grapefruit. Make a fruit salad for lunch. Eat one apple or pear for an afternoon snack. Have dinner with one grapefruit.
- Breakfast on the fifth day should consist of two boiled eggs. Second breakfast - a little boiled fish. For lunch, cook one hundred and fifty grams of cooked chicken with a side dish of boiled 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 sugar-free tea. Drink a glass of grapefruit juice later. Eat some chicken stock for lunch. A milkshake is suitable for an afternoon snack. Drink two glasses of milk for dinner.
- Eat two eggs and a cup of green tea for your last breakfast. Eat some fruit a little later. A light soup with rice or buckwheat is perfect for lunch. For an afternoon snack, eat an apple or, for example, a pear. The vegetable salad is perfect for dinner.
What exercises do you need to do to reduce the volume?
When choosing the type of physical activity, you need to follow your preferences as well as start from which part of the body needs to be adjusted. For example, for those whose weight is within an acceptable range, to lose weight quickly, you should choose regular running, going to the pool, shaping, gymnastics or aerobics. Below are two sets of exercises aimed at rapid weight loss of the waist and priests.
Exercises for weight loss in the abdomen and hips
- Exercise 1:Lie on your back, spread your arms to your hips and keep your shoulders flat on the floor. Slowly raise your legs, lock them in a position at right angles, and then gradually lower them to the right. With one deep breath, keep your feet over the canopy near the floor. To lose weight fast in a week, do the exercise ten times. Make two approaches.
- Exercise 2:Lie on the floor, bend your legs, bend your knees. Inhale - slowly move your arms behind your head, at the same time lifting your pelvis off the floor and then your spine. For fast weight loss, do seven to ten reps every day.
- Exercise 3:Sit on your toes, place your palms on the floor and tuck your stomach in. Rotate your body to the left while straightening your right leg. The pelvis and knee of the left leg should be open. To lose weight quickly in a week, do three to five sets of ten repetitions.
In hips and legs
- Exercise 1:Stand up straight and start squatting slowly. Imagine sitting in an invisible chair. Hold this position for a few seconds. For fast weight loss, do the exercise ten times. Make two approaches.
- Exercise 2:Stand upright, first pounce with your right foot, then take the same step with your left foot. The knees should be bent at a right angle. To lose weight fast, do the exercise ten times. Make three sets.
- Exercise 3:Lying on your back, bend your knees and press your feet firmly to the floor. Raise your hips so that the angle between the floor and the buttocks is 45 degrees. To lose weight quickly and efficiently, do the exercise ten times in three sets.
Effective ways to express weight loss
Express diets in a week will help you lose weight sensitively in a short period of time. It is worth saying a few words about the harm that such methods cause: such a diet borders on fasting. Prolonged refusal to eat enough food contributes not only to the reduction of waist size, but also to the development of serious health problems. Think about it when in search of slimness you decide to resort to an express diet for a week.
On kefir
Low calorie kefir diet will help 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 one product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruit (except bananas and grapes). The sixth day should be fasting.
On buckwheat or rice
To lose weight quickly on buckwheat, you need to eat 50 g of cooked cereals 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 feeling of hunger, it is allowed to eat one 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 a day. After two hours you can drink a glass of water or apple juice. Four hours should be followed by lunch with an emphasis on healthy foods (carrots, tomatoes, cucumbers, eggplant and other vegetables). It is allowed to eat a little lean meat, fish, fruit. For dinner you need to eat two tablespoons of boiled or soaked rice.
On oatmeal
To lose weight in a week, eat oatmeal without adding salt or sugar. Porridge is allowed to sweeten with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are allowed only in the morning. Serving Size - 250 g. To maintain a normal metabolism throughout the week of the diet, drink more still water.
On the water
Rapid weight loss on water is too dangerous a way to lose weight. Refusal to eat food can lead to irreversible consequences. Weight loss as a result will result in the development of serious diseases. To achieve maximum effect without harm to health, it is recommended to reduce the number of calories consumed, rather than completely eliminate them. It is also important to do a set of exercises, and not lie on the couch. Getting rid of chubby cheeks and wrinkles around the waist is not worth losing health.