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

Losing weight in seven days is quite possible.A desire like this does not arise by chance.This means that some special event is coming up and you want to look impeccable.Before you start losing weight quickly, you need to choose the most suitable option for you.

Diet is a stress for the body, which can cause alterations in the human body.How much and is it possible to lose weight in a week without causing harm?The answer lies in following a developed nutritious nutrition plan.

Is it possible to lose weight in 7 days?

A week is a short but psychologically significant period that allows a person to achieve certain indicators.If you follow the rules of nutrition, this is quite possible, but the most important thing is to maintain your weight in the future.In no case should you go on a hunger strike or follow a strict monodiet, the essence of which consists of one product included in it.There are a large number of balanced nutrition plans that help you lose 2 to 7 kilograms of excess weight in a week.

For some people, losing weight quickly is frustrating.It's easy to explain: first the face, chest and shoulders lose weight, then it's the turn of the problem areas of the body, abdomen, hips and buttocks.They do not have time to say goodbye to excess deposits and the result does not live up to expectations.In these cases, exercise and special massages will help, increasing blood flow and “burning” fat at a faster rate.Adjusted nutrition will help you lose weight quickly and permanently.

Principles of proper nutrition.

To make weekly weight loss realistic, each person chooses an individual diet.Its effect should be to reduce weight, maintain results and, most importantly, maintain health.The result of losing weight under temporary restrictions depends on a balanced diet.Other factors do not have time to manifest themselves in a short period of time.

It is necessary to adhere to the principles of proper nutrition during the period of weight loss, as well as in the future.You can add other foods to your diet, this will only improve your health.

The rules for catering are as follows:

1. Set your priorities by building a system.

2. The basis of nutrition is protein plus fats and adequate carbohydrates.Liquid in an amount of 1.5 to 2 liters per day.
3. Ensure a caloric deficit.The calculation of this indicator must 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. 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 the diet every day.

After a week of losing weight, it is important to refrain from overeating.If the excess weight exceeds the limit of 30 kg, before a weekly fasting diet, consultation with a nutritionist is necessary.

Example menu

Everyone can create a weekly weight loss diet individually, choosing their favorite and healthy ingredients.The main principle of nutrition is the complete rejection of flour products, confectionery and carbonated drinks.

The basis is a dietary menu for a week, in which the daily meal is divided into 4 stages: breakfast, lunch, dinner and snack.

Day one: saturate the body with slow carbohydrates:

1. Oatmeal in water, add a piece of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, stewed vegetables.
4. Walnuts, pear, in moderation.

Day two - nutrients:

1. 5 fried egg whites, stewed spinach.
2. Puree vegetable soup, a piece of cereal bread.
3. Stewed vegetables and fish.
4. Yogurt with 0% fat, fresh red fruits, nuts.

Day three: vitamins, minerals:

1. Oatmeal in water, pear.
2. Whole wheat bread, vegetables.
3. Stewed chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day Four: Fiber and Vitamins:

1. Any porridge without sugar, orange.
2. Steamed fish, vegetable salad.
3. Stewed beef with vegetables.
4. Two baked apples with honey and cinnamon, low-fat cottage cheese.

The fifth day is a fasting day.Divide fresh vegetables and fruits into five doses, eliminate physical activity and do breathing exercises in the morning.

Day six – to summarize:

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

3. Some boiled shrimp, vegetable salad.
4. Fruits and nuts.

Seventh day - saturation:

1. Pancakes made with whole wheat flour and red berries.
2. Vegetables stewed with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apple, nuts.

The diet for a week is effective and simple, and its menu can be adjusted by changing the ingredients for others that are similar in calorie content and nutritional value.

best exercises

To lose a few kilos urgently, you cannot do without sports activity.Today, exercises have been developed for all problem areas.Most of them are done comprehensively, working the entire body.This is an additional action to a healthy diet, without which it would not make sense.

Classes should begin with a warm-up;Its purpose is to warm up the muscles.Included in the warm-up complex:

• running on the spot, walking;
• diver's disease;
• hand rotation.

These simple and easy exercises play no less important role than the main complex.They must be done at maximum speed.

For feet

In order to lose 5 kg in a week, a series of exercises was developed.Here the countdown is timed, allocating between 45 and 60 seconds for each exercise.You should perform the exercises at a pace to enhance the effect.

The steps with the hands are performed for 45 seconds, with one repetition:

1. Stand up straight.
2. Lean forward, hands on the floor and legs straight.
3. “Step” back and forth with your hands.

Twisting exercise:

1. Lie straight on the mat, with your arms along your body.
2. Raise your torso, straight legs rest on the floor.

During the performance, the press is also pumped.Execution and repetition time too.

An effective complex is spinning a bicycle.

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

For hips

The main exercise to lose weight is back lunges.The exercises help tighten the back of the thigh.

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

Side plank:

1. Position: Stand in a plank position.
2. Open to the side, hand up.
3. Go back and repeat on the other side.

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

Squats are necessary in any set of leg exercises.

1. Feet shoulder width apart and arms down.
2. Sit up straight and press your hands against your chest.
3. Weights will enhance the effect.

for the belly

This exercise will tighten your abdominal muscles and eliminate extra inches from your waist:

1. Lie face up on the mat, grip the support with your hands.
2. The legs are bent.
3. Exhale and raise your legs.
4. Inhale and go down.
5. Repeat the exercise 15 to 20 times, then rest for 30 seconds and perform the approach again.

Hoop exercise effectively "burns" fat in problem areas, improves metabolism and eliminates cellulite deposits.The ring must be rotated without interruption for at least 10 minutes.If the hoop falls, you must pick it up and start again.The more you continuously rotate it,the greater the effect you can achieve.

"Rivet" exercise:

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

All of the listed exercises are simple and accessible, they can be done at home.However, its regular application will provide toned muscles, lightness and good mood.

The most effective fast diets

The technique of losing weight in a week is very popular.Nutritionists have developed a variety of menus that help enhance the effect.However, any diet requires prior familiarization with its plan and, if necessary, consultation with a doctor.

Buckwheat

Monodiet, whose 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 cereal, cover with a lid and leave for 8-10 hours.Use during the day in any quantity.The main condition is that there is no salt, oil, sugar or seasonings.As a complement, you can drink a liter of skimmed kefir or herbal infusion.If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.You can sleep 3-4 hours after dinner.

kefir

This diet, very effective for losing weight in a week, is not a monodiet.Any low-calorie product is added to the main ingredient.The daily rate 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 type of diet the volume of kefir can be reduced to 0.5 liters.

Nutrition example:

1. Baked potato.
2. Low-fat cottage cheese.
3. Fruit.
4. Boiled chicken breast.
5. Like the third day.
6. 1.5 liters of still water.
7. Like the fifth day.

A similar menu, together with an iron will, allows you to lose 5 kg in a week.

in the water

In a week of a watery diet, in addition to saying goodbye to seven kilograms, the body is cleansed of toxins and swelling is eliminated.

The daily menu consists of:

1. Drink mineral water - 1.5 liters.
2. Skimmed milk - 1 liter.Before going to bed, you can eat a green apple.
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: a boiled egg, tea, lunch: light soup and a piece of boiled meat.
7. For breakfast and dinner: skimmed milk or cottage cheese.For lunch, drink half a liter of kefir.

in oats

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

You can eat 3 hours before bedtime throughout the diet.It is advisable to follow this rule even after finishing the diet.With the help of an oatmeal diet, you can quickly lose weight within a week.

Curd

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

Every day you can eat 300 grams of fat-free cottage cheese, drink up to one and a half liters of one percent kefir.The daily norm should be divided into six doses.You should be careful when abandoning the cottage cheese diet.Add foods little by little, scoops, cereals and lean meats.To consolidate the result, it is not advisable to 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 contains apples and water.Weight loss occurs as a result of restricting calorie intake.

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

Wraps for weight loss

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

The wraps are available at home, they are:

• coffee;
• chocolate;

• Honey;
• oil and others.

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

To lose weight quickly, a person must set a goal for himself.While you are on a diet, try to distract yourself with interesting activities and hobbies.You definitely need to get enough sleep.Avoid alcohol consumption and other bad habits.All efforts, if carried out in a timely and comprehensive manner, will eliminate some of the extra pounds.