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

Losing weight in seven days is quite possible.Such a desire does not arise alone.This means that some special event is coming up and you want to look flawless at it.Before you start losing weight quickly, you need to choose the most suitable option for yourself.

Dieting is stress on the body, which can result in disruption 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 nutritional 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 the weight later.Under no circumstances should you go on a hunger strike or go on a strict mono-diet, the essence of which consists of a product included in it.There are a large number of balanced meal plans that help you lose 2 to 7 pounds of excess weight in a week.

For some people, rapid weight loss is frustrating.It is simple to explain: the first to lose weight is the face, chest and shoulders, then the problem areas of the body, abdomen, hips and buttocks.They do not have time to say goodbye to excessive deposits and the result does not meet expectations.In these cases, special exercises and massages will help, increasing blood circulation and "burning" fat at a faster rate.Proper 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 appear 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 catering rules are as follows:

1. Set priorities for yourself by building a system.

2. The basis of nutrition is protein plus the right fats and carbohydrates.Liquid in the amount of 1.5-2 liters per day.
3. Ensure a calorie deficit.The calculation of this indicator must be strictly individual.
4. Frequency of meals: 5 times a day.Distribution of the daily rate: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry food.
6. Services: 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 weight loss, it is important to refrain from overeating.If the excess weight exceeds the limit of 30 kg, then before a weekly fasting diet it is necessary to consult a nutritionist.

Sample menu

Everyone can create a weekly diet for weight loss individually, choosing healthy and favorite ingredients.The main principle of eating is a complete rejection of flour products, sweets, sweets and carbonated drinks.

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

The first day - saturation of 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, boiled vegetables.
4. Nuts, pears, in moderation.

Day two - nutrients:

1. 5 fried egg whites, boiled spinach.
2. Soup with vegetable puree, a piece of grain bread.
3. Boiled vegetables and fish.
4. 0% fat yogurt, fresh berries, dried fruit.

Third day - vitamins, minerals:

1. Oatmeal in water, pear.
2. Wholemeal bread, vegetables.
3. Boiled chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day four - fiber and vitamins:

1. Any sugar-free porridge, 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 portions, 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 shrimps, vegetable salad.
4. Fruits and nuts.

Seventh day - satiety:

1. Pancakes made from whole wheat flour with berries.
2. Stewed vegetables with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apples, nuts.

The diet for a week is effective and simple, and its menu can be adjusted by changing the ingredients with similar ingredients in terms of caloric content and nutritional value.

The best exercises

To urgently lose a few kilograms, you cannot do without sports activities.Today, exercises were held for all problem areas.Most of them are performed comprehensively, working on the whole body.This is an additional action for a healthy diet, without which there will be no points.

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

• jogging in place, walking;
• bends;
• hand rotation.

These simple and easy exercises have no less significant role than the main complex.They must be performed at maximum speed.

For the legs

To make it possible to lose 5 kg per week, a set of exercises was developed.Count down here, allocating 45-60 seconds to each exercise.You should perform the exercises at a pace to increase the effect.

Hand steps are performed for 45 seconds, with one repetition:

1. Stand straight.
2. Bend forward, hands on the floor, legs straight.
3. "Step" forward and backward with your hands.

Spinning exercise:

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

During the performance, the press is also pumped.Runtime and iteration time as well.

An effective complex is to spin a bicycle.

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

For the hips

The main exercise for weight loss is tracking the back.Exercises help tighten the back of the thigh.

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

Sideboard:

1. Position - stand in plank position.
2. Open to one side, hand up.
3. Go back and repeat on the other side.

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

Squats are necessary in any set of leg exercises.

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

For the stomach

This exercise will tighten the abdominal muscles and remove extra centimeters from the waist:

1. Lie on your back on the mat, grab the support with your hands.
2. The legs are bent.
3. Exhale and lift your legs up.
4. Inhale and sit down.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and perform the approach again.

Exercise with a ring effectively "burns" fat in problem areas, improves metabolism and eliminates cellulite deposits.The circle should rotate without interruption for at least 10 minutes.If the circle falls, you have to pick it up and start over.The longer you continuously rotate it,the greater the effect you can achieve.

The "rivatina" exercise:

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

All the listed exercises are simple and accessible, they can be performed at home.However, their regular implementation will bring toned muscles, tenderness and good mood.

The most effective fast diets

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

Buckwheat

Mono-diet, the main product of which 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 amount.The main condition is no salt, oil, sugar or spices.In addition, you can drink a liter of low-fat kefir or herbal tea.If you are tired of porridge, you can eat 100 grams of low-fat cottage cheese and an apple without sugar for lunch.You can sleep 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight in a week, is not a mono-diet.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.

Example of nutrition:

1. Baked potato.
2. Low-fat cottage cheese.
3. The fruits.
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, makes it possible to lose 5 kg per week.

On the water

In a week of water diet, in addition to losing 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.Drink half a liter of kefir for lunch.

In oats

Oatmeal diet is simple and varied.For the first three days, eat oatmeal, drink herbal infusions of rose hips and green tea.The correct process for making 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 recommended to follow this rule even after the end of 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 different foods.The most effective diet is the curd diet with kefir, thanks to which you can get rid of five kilograms per week.Fermented milk products improve metabolic processes in the body, 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 rate should be divided into six doses.You have to be careful when you go off the curd diet.Add foods gradually, first fruits, grains and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Apple

This budget option is easy and delicious.And the result from it is up to 7 kg per week.The diet menu contains apples and water.Weight loss occurs as a result of calorie restriction.

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

Weight loss cover

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

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 takes on a healthy color and becomes toned.Honey - nourishes, restores, removes cellulite.For the wrapping process, the honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and tightens the skin.

To lose weight quickly, a person must formulate a goal for himself.While on the diet, try to distract yourself with interesting activities and hobbies.You should definitely get enough sleep.Avoid drinking alcohol and other bad habits.All efforts, if performed at the right time and comprehensively, will eliminate some of the extra pounds.