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

Losing weight in seven days is quite possible. Such a desire does not just arise. This means that a special event is planned in advance and I want to look perfect on it. Before you lose weight quickly, you need to choose the option that suits you best.

Diet is stress for the body, which can lead to malfunctions in the human body. How much and is it realistic to lose weight in a week and not cause harm? The answer lies in adhering to the developed nutrition plan.

Is it possible to lose weight in 7 days

A week is a short, but psychologically significant period of time during which a person can achieve certain indicators. It is entirely possible if you follow the dietary rules, but the most important thing is to keep your weight off later. In no case should you go on a hunger strike or "sit down" on a tough mono diet, the essence of which is a product. There are a large number of diet plans that will help you lose 2 to 7 kilograms of excess weight over a weekly period.

Losing weight quickly is frustrating for some people. Explaining this is simple - the first to lose weight is the face, chest, shoulders, then comes the rotation of the problem areas of the body, abdomen, hips and buttocks. You don't have time to say goodbye to excess deposits and the result is not what you expected. In these cases, sporting activities, a special massage that promotes blood circulation and "burns" fat faster, help. An adapted diet will help you lose weight quickly and permanently.

Principles of good nutrition

In order to achieve weekly weight loss, each person chooses an individual diet. Its action should be to reduce weight, maintain the result, and most importantly, maintain health. The result of losing weight with temporary restriction depends on a balanced diet. Other factors do not have time to show up in a short period of time.

It is necessary to adhere to the principles of proper nutrition both during weight loss and in the future. Other foods can be added to the diet, this will only improve health.

The rules for catering are as follows:

1. Set priorities by creating a system.

2. The basis of nutrition is protein plus the right fats and carbohydrates. Liquid in the amount of 1. 5-2 liters daily.
3. Maintain a calorie deficit. The calculation of this indicator should be strictly individual.
4. Frequency of meals - 5 times a day. Distribution of the daily allowance: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry water.
6. Servings: 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 your diet every day.

After a week of losing weight, it is important not to overeat. If the excess weight exceeds the limit of 30 kg, a consultation with a nutritionist is necessary before a weekly fast.

Sample menu

Each week's weight loss diet can be customized by choosing healthy and popular ingredients. The main principle of food intake is the complete rejection of flour products, confectionery and carbonated drinks.

The basis of the diet menu for the week in which the daily meal is divided into four levels: breakfast, lunch, dinner and snacks.

First day - saturating the body with slow carbohydrates:

1. Add oatmeal to water, a slice of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat noodles, steamed vegetables.
4. nuts, pears, in moderation.

Second day - nutrients:

1. 5 fried egg whites, steamed spinach.
2. Vegetable puree soup, a slice of grain bread.
3. Braised vegetables and fish.
4. Yoghurt with 0% fat, fresh berries, dried fruits.

Day three - vitamins, minerals:

1. Oatmeal on the water, pear.
2. Whole grain bread, vegetables.
3. Braised chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day four - fiber and vitamins:

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

Day 5 - discharge. Divide fresh vegetables and fruits into five meals, exclude physical activity, and do morning breathing exercises.

Day six - to sum it up:

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

3. Several cooked prawns, vegetable salad.
4. fruits and nuts.

Saturation on the seventh day:

1. Whole grain pancakes with berries.
2. Braised vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apple, nuts.

The diet for the week is effective and simple, and the menu can be customized by changing the ingredients for the same calorie and utility.

Best exercises

In order to lose a few pounds urgently, one cannot do without sports loads. Today exercises have been developed for all problem areas. Most of them are performed in complex ways while exercising the whole body. This is an additional measure to a healthy diet, without which there is no point.

Class should start with a warm-up. The purpose is to warm up the muscles. Included in the warm-up complex:

• run in place, walk;
• slopes;
• hand rotation.

These simple exercises are just as important as the main complex. They need to be done as soon as possible.

For legs

To lose 5 kg in a week, a series of exercises have been developed. Here the countdown runs and assigns 45-60 seconds to each exercise. You need to do the exercises at a pace to increase the effect.

Repeat the arm steps for 45 seconds:

1. Stand up straight.
2. Lean forward, put your hands on the floor with your legs straight.
3. hands "kick" forward, backward.

Twisting exercise:

1. Lie straight on the mat with your arms close to your body.
2. Lift your upper body, legs straight on the floor.

When running, the press is also pumped. Run time and repetition times too.

One effective complex is turning the bike.

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

For hips

The main exercise for weight loss is lunges. Exercise helps tone the back of the thigh.

1. Stand up straight with your hands on your hips.
2. Jump back with your foot.
3. Back to the original position.
4. Repeat with the other leg.
5. Perform the complex on each leg for 30 seconds and repeat twice.

Side plank:

1. Position - go to the bar.
2. Open to the side, arms up.
3. Go back and repeat the other way.

Each page has 30 seconds. After completing the complex, do one repetition.

Squats are essential in any leg exercise.

1. Feet shoulder width apart, arms lower.
2. Sit with your back straight and press your arms to your chest.
3. Weights increase the effect.

belly

Exercise tightens the abdominal muscles and removes extra centimeters from the waist:

1. Lie on your back on the mat and grab the support with your hands.
2. legs bent.
3. Lift your legs as you exhale.
4. Lower it with one breath.
5. Repeat the exercise 15 to 20 times, then rest for 30 seconds and do the approach again.

Exercise with a tire effectively "burns" fat in problem areas, improves metabolism and removes cellulite deposits. The tire must be turned for at least 10 minutes without a break. If the tire falls, pick it up and start over. The longer you turn it continuously,, the more effect you can get.

Riveting exercise:

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

All of these exercises are simple, affordable, and can be done at home. However, if you use them regularly, you will get toned muscles, lightness and a good mood.

The most effective fast diet

This weekly weight loss technique is very popular. Nutritionists have developed a variety of menus to enhance the effects. However, any diet requires prior familiarization with the plan and, if necessary, consultation with a doctor.

Buckwheat

Mono diet, the main product of which is buckwheat. It contains few carbohydrates, promotes the breakdown of fats, is rich in proteins and vitamins. Buckwheat is prepared simply: pour boiling water over a glass of muesli, cover with a lid and leave for 8-10 hours. Consumed in any amount during the day. The main condition is no salt, oil, sugar, spices. As a supplement, you can drink a liter of low-fat herbal kefir tea. When you're tired of the porridge, you can have 100 grams of low-fat cottage cheese, an unsweetened apple, for lunch. You can sleep 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight for a week, is not a mono diet. Any low calorie product is added to the main ingredient. The daily norm for kefir is 1. 5 liters, the percentage of fat is zero. You can drink water and herbal tea without restrictions. You can not use 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.

Food example:

1. Baked potatoes.
2. Low-fat cottage cheese.
3. fruit.
4. Cooked chicken breast.
5. Like on the third day.
6. 1. 5 liters of still water.
7. Like on the fifth day.

This menu combined with an iron will makes it possible to lose 5 kg per week.

On the water

For a week of water diet, the body is not only bid farewell to seven kilograms, but also cleansed of toxins and eliminates edema.

The daily menu consists of:

1. drink mineral water - 1. 5 liters.
2. skimmed milk - 1 liter. You can eat a green apple before bed.
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. Drink half a liter of kefir for lunch.

On oatmeal

The oatmeal diet is simple and varied. Eat oatmeal, rose hip herb extracts and green tea for the first three days. The correct method of cooking porridge: oatmeal is steamed with boiling water and poured into it for 10 minutes. This method preserves the beneficial properties of oatmeal. A green apple is allowed to be added to the daily diet on the following days.

You can eat 3 hours before bed while on your diet. It is advisable to follow this rule after the end of the diet. The oatmeal diet can help you lose weight quickly in a week.

Quark

This diet is very effective when combined with various foods. The most effective diet of cottage cheese with kefir, thanks to which you can get rid of five kilograms per week. Fermented milk products promote the metabolic processes in the body, which break down fats.

Every day you can eat 300 grams of cottage cheese without fat and drink up to one and a half liters of kefir of one percent. The daily allowance should be divided into six doses. It is necessary to exit the cottage cheese diet with caution. Gradually add groceries, first fruits, cereals and lean meats. To solidify the result, you can not eat sweets for two weeks.

Apple

This budget option is light and tasty. The result is up to 7 kg per week. The diet menu includes apples and water. Weight loss occurs by restricting the intake of calories.

You can add a piece of rye bread as well as green tea to your diet every day. The norm per day is 1, 5 kg of apples.

Removing wraps

One of the most popular methods of reducing volume is wrapping. With its help, you can tighten the skin, make it taut and elastic, and thus correct the figure.

Wraps are available at home.

• coffee;
• chocolate;

• honey;
• oil and others.

The caffeine in coffee affects fat deposits and breaks them down. The skin takes on a healthy color and becomes firm. Honey - nourishes, restores, removes cellulite. For the packaging process, honey is melted in a water bath. The cocoa contained in chocolate rejuvenates and firms the skin.

In order to lose weight quickly, a person needs to formulate a goal for himself. While dieting, try to get distracted by interesting activities and hobbies. Make sure you get enough sleep. Avoid alcohol and other bad habits. All efforts, if done on time and in a complex, will save some of the extra pounds.