In an effort to lose weight quickly in just a week, many women resort to all kinds of methods and means. The variety of different diets and 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, in order to give a reliable answer to the question of how to quickly lose weight at home in a week, you need to competently approach the preparation of an individual program for weight loss. In addition, those who lose weight benefit from a wide choice of various types of physical activity.
Is it possible to lose weight in a week and how much?
Each woman has asked this question at least once. Usually, such a task becomes especially relevant before the summer vacation, an important event - a wedding, a party or a long-awaited date. With the rapid pace of modern life, there is often no time left to stay in shape. This leads to the need for rapid weight loss methods.
According to many diet reviews, it is quite possible to lose weight quickly in seven days. Please note that common methods of rapid weight loss have serious negative health effects. Such stress on the body can lead to the development of unpleasant consequences and diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you don't have to sacrifice health for beauty later.
What do you need to lose weight effectively?
The answer to the question of how to lose weight fast in a short period of time lies in an immutable rule, which says: you must eat less than the body expends due to daily activity. To lose weight in a week, you need to take into account the nutritional value of the foods eaten, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.
Choose foods rich in complex carbohydrates. These products include:
- coarse porridge,
- buckwheat porridge,
- rice porridge,
- mil,
- whole grain bread,
- rye pasta,
- bread without sugar or yeast,
- whole grain pita and baked potatoes.
To lose weight, the foods listed above should be eaten in the morning or at noon so that you do not 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 is also important, but dinner should be made easier.
In order to lose weight quickly, do not forget about healthy foods rich in healthy vitamins: vegetables and fruits. They should form the basis of good nutrition, especially during the period of weight loss and dieting.
To lose weight, give up “canned” corn and peas, but it is recommended to eat bananas, mangoes, grapes individually: although they contain a large amount of nutrients, they belongto heavy foods, the use of which is allowed for weight loss a week before lunch. . .
Sample menu
- On the first day, drink kefir (two hundred grams) for breakfast, then green tea. For lunch, eat two hundred grams of chicken broth. For an afternoon snack, low fat yogurt and for dinner, two glasses of milk.
- The second day includes a breakfast of 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 vegetable salad made with cucumber, herbs and peppers.
- The third day of weight loss is milk. Breakfast - two hundred grams of a milkshake, a cup of green tea without sugar. Second breakfast - two glasses of low fat 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 a pear for an afternoon snack. Dine on a grapefruit.
- Breakfast on the fifth day should consist of two hard-boiled eggs. Second breakfast - boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with an accompaniment of boiled peas. Afternoon snack - a little low-fat cottage cheese. Eat hard cheese for dinner.
- 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 chicken broth for lunch. For an afternoon snack, a milkshake is fine. Drink two glasses of milk for dinner.
- Eat two eggs and a cup of green tea for your last breakfast. Eat a piece of fruit 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 should follow your preferences and also proceed from which part of the body needs to be adjusted. For example, for those whose weight is within the allowable range, in order to lose weight quickly, you should choose regular jogging, swimming, fitness, gymnastics or aerobics. Below are two sets of exercises aimed at losing weight quickly at waist and priest level.
Exercises to lose weight in the abdomen and on the sides
- Exercise 1:Lie on your back, spread your arms out to the sides and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them at a right angle, then gradually lower them to the right. For a deep breath, hold your legs over the canopy close to the floor. To lose weight quickly in a week, exercise ten times. Take two approaches.
- Exercise 2:Lie down on the floor, bend your legs, bring your knees together. Inhale - slowly move your hands behind your head, while lifting your pelvis off the floor, then your spine. For rapid weight loss, do seven to ten repetitions each day.
- Exercise 3:Sit on your toes, put your palms on the floor, 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 each.
In the hips and legs
- Exercise 1:Stand up straight and start to squat slowly. Imagine that you are sitting in an invisible chair. Hold this position for a few seconds. To lose weight quickly, do the exercise ten times. Take two approaches.
- Exercise 2:Stand up straight, first throw 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 quickly, 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 of Express Weight Loss
Express diets for a week will help you lose weight noticeably in a short time. It is worth saying a few words about the harm that these methods cause: such diets border on fasting. Long-term refusal to eat enough food contributes not only to a decrease in the waistline, but also to the development of serious health problems. Consider this when, in pursuit of slimness, decide to resort to an express diet for a week.
On the kefir
A 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 a product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruit (except forbananas and grapes). The sixth day should be the fast.
On buckwheat or rice
To lose weight quickly with buckwheat, you need to eat 50 g of boiled cereal and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. From the fifth day, green tea can be added to the diet. With a strong feeling of hunger, it is allowed to eat an apple or drink water, adding such ingredients as honey, lemon juice and ginger.
The rice diet consists of consuming two tablespoons of cooked cereal per day. After two hours, you can drink a glass of water or apple juice. After four hours, a healthy eating lunch should follow (carrots, tomatoes, cucumber, 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 added salt or sugar. It is allowed to sweeten porridge with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are allowed only in the morning. Portion - 250 g. To maintain normal metabolism while dieting for a week, drink more plain non-carbonated water.
On the water
Rapid weight loss on the water is too dangerous a way to lose weight. Refusing to eat can have irreversible consequences. The resulting loss of kilograms will lead to the development of serious diseases. To achieve the maximum effect without harming your health, it is recommended to reduce the number of calories consumed and not to eliminate them completely. It is also important to do a series of exercises and not to lie down on the sofa. Getting rid of chubby cheeks and waistline wrinkles is not worth the loss of health.