How to lose 5 kg per week: an effective diet and exercise

Losing weight in seven days is quite possible. Such a desire does not arise simply. This means that a special event is planned and I want to look perfect at it. Before you start losing weight fast, you need to choose the most appropriate option.

Diet is stress for the body, as a result of which malfunctions are possible 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 diet plan.

Is it possible to lose weight in 7 days

The week is a short but psychologically significant period that allows a person to achieve certain indicators. If you follow the rules of nutrition, it is quite possible, but the most important thing is to keep your weight later. Under no circumstances should you starve or sit on a rigid monodiet, the essence of which is a product included in it. There are a number of diet plans that help you lose 2 to 7 pounds of excess weight in a week.

Rapid weight loss is frustrating for some people. To explain this is simple - the first to lose weight are the face, chest, shoulders, then comes the problem areas of the body, abdomen, thighs 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, sports activities will help, a special massage that increases blood flow and "burns" fat faster. A balanced diet will help you lose weight quickly and permanently.

Principles of good nutrition

To make weekly weight loss a reality, each person chooses an individual diet. Its effect should be weight loss, maintaining the result and most importantly - maintaining health. The result of losing weight with a temporary restriction depends on a balanced diet. Other factors do not have time to show for a short period of time.

You need to adhere to the principles of proper nutrition during the weight loss period, as well as in the future. Other foods can be added to the diet, it will only improve health.

The catering rules are as follows:

1. Set priorities for yourself by building a system.

2. The basis of the diet is protein plus the right fats and carbohydrates. Fluid in an amount of 1, 5-2 liters per day.
3. Maintain a calorie deficit. The calculation of this indicator must be strictly individual.
4. Frequency of meals - 5 times a day. Distribution of the daily dose: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry water.
6. Portions: 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 weight loss, it is important to refrain from overeating. If the overweight exceeds the limit of 30 kg, then it is necessary to consult a nutritionist before a weekly fasting diet.

Sample menu

The weight loss diet each week can be made individually by choosing healthy and favorite ingredients. The main principle of food intake is complete rejection of flour products, confectionery, carbonated beverages.

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

First day - saturation of the body with slow carbohydrates:

1. Oatmeal in water, add a slice of pear or kiwi.
2. Boiled fish and lettuce.
3. Durum wheat pasta, stewed vegetables.
4. Nuts, pear, moderate.

Day two - Nutrients:

1. 5 fried egg whites, stewed spinach.
2. Vegetable puree soup, a slice of whole grain bread.
3. Stewed vegetables and fish.
4. Yogurt with 0% fat, fresh fruit, dried fruit.

Day three - vitamins, minerals:

1. Oatmeal on water, pear.
2. Wholemeal bread, vegetables.
3. Stewed chicken with vegetables.
4. Dried apricots, fruit smoothies.

Day four - fiber and vitamins:

1. Any unsweetened porridge, orange.
2. Steamed fish, vegetable salad.
3. Stewed beef with vegetables.
4. Two baked apples with honey and cinnamon, low-fat cottage cheese.

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

Day six - to summarize:

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

3. Several boiled shrimps, vegetable salad.
4. Fruits and nuts.

Saturation of the seventh day:

1. Wholemeal pancakes with fruit.
2. Stewed vegetables with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apple, nuts.

The diet for the week is effective and simple and its menu can be adjusted by changing the ingredients for the same caloric content and usefulness.

Best exercises

You can't do without a few sports loads to lose a few pounds urgently. Today, exercises have been developed for all problem areas. Most of them are performed in a complex way while working on the whole body. This is an additional action to a healthy diet, without which it will not make sense.

Classes should start with warming up, its purpose is to warm up the muscles. Included in the heating complex:

• running on the spot, walking;
• slopes;
• rotate by hand.

These simple and easy exercises are just as important as the basic set. They must be implemented as soon as possible.

For legs

To lose 5 kg in one week became real, a set of exercises was developed. Here the countdown goes in time, taking 45-60 seconds for each exercise. You need to perform the exercises at a pace to enhance the effect.

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

1. Stand up straight.
2. Lean forward, rest your hands on the floor, legs straight.
3. Hands "step" forward, backward.

Twisting exercise:

1. Lie down on the mat, hands on your body.
2. Lift your torso, straight legs are on the floor.

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

An effective complex is to turn the motor.

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

Thighs

The main exercise for weight loss is falling in the back. The exercise helps to tighten the back of the thigh.

1. Stand upright with your hands on your hips.
2. Throw yourself back with your foot.
3. Return to starting position.
4. Repeat with the other leg.
5. Do the complex for 30 seconds on each leg, repeat 2 times.

Sideboard:

1. Position - enter the bar.
2. Open to one side, raise your hand.
3. Go back and repeat the next time.

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

Squats are essential for any set of leg exercises.

1. Legs shoulder-width apart, arms lower.
2. Sit with your back straight, press your hands to your chest.
3. Weights will improve the effect.

Abdomen

The exercise will tighten the abdominal muscles, will remove the extra inches in the waist:

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

Hoop exercise effectively "burns" fat in problem areas, improves metabolism and removes cellulite deposits. The hoop must be twisted without interruption for at least 10 minutes. If the hoop falls, take it and start over. The longer you rotate it continuously, thethe more effect you can get.

Riveting 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 reps slowly.

All these exercises are simple and affordable and can be done at home. However, doing them regularly will bring you toned muscles, lightness and good mood.

The most effective fast diet

The weekly weight loss technique is very popular. Nutritionists have developed a variety of menus to help enhance the effect. However, each diet requires prior knowledge of its plan and consultation with a doctor if necessary.

Elda

A monodiet whose main product is buckwheat. It contains few carbohydrates, promotes the breakdown of fats, is rich in protein and vitamins. Buckwheat is prepared simply: a glass of cereal is poured boiling water, cover with a lid and insist for 8-10 hours. It is consumed throughout the day in all quantities. The main condition is no salt, oil, sugar, spices. As a supplement you can drink a liter of low-fat kefir, herbal tea. If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese, unsweetened apple 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. Each low-calorie product is added to the main ingredient. The daily norm of kefir is 1, 5 liters, the percentage of fat is zero. You can drink water and herbal tea without restrictions. You cannot use sugar, salt, black tea and coffee. The following products can be added to kefir (not more than 400 grams), only in this type of diet the volume of kefir can be reduced to 0, 5 liters.

Example of food:

1. Baked potatoes.
2. Low fat cottage cheese.
3. Fruits.
4. Boiled chicken breasts.
5. Like the third day.
6. 1, 5 liters of still water.
7. Like the fifth day.

This menu, combined with iron will, allows you to lose 5 kg per week.

On the water

For a week of water diet, in addition to saying goodbye to seven kilograms, the body is cleansed of toxins and swelling is removed.

The daily menu consists of:

1. Drink mineral water - 1, 5 liters.
2. Skim 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. Skim milk - 1 liter.
6. For breakfast - boiled egg, tea, lunch - light soup and a piece of boiled meat.
7. For breakfast and dinner - skim milk or cottage cheese. For lunch, drink half a liter of kefir.

On oatmeal

The oatmeal diet is simple and varied. The first three days eat oatmeal, drink herbal extracts of rose hips, green tea. The correct process for cooking porridge: oatmeal is steamed with boiling water, infused for 10 minutes. This method preserves the beneficial properties of oatmeal. In the following days you are allowed to add green apple to your daily diet.

You can eat 3 hours before bedtime during your diet. It is recommended to follow this rule after the end of the diet. With the oatmeal diet you can lose weight fast in a week.

Cottage cheese

This diet is very effective, combined with various foods. The most effective diet with cottage cheese with kefir, thanks to which you can get rid of five pounds a week. Fermented dairy products enhance metabolic processes in the body, as a result of which fats are broken down.

Every day you can eat 300 grams of low-fat cottage cheese, drink up to one and a half liters of one percent kefir. The daily dose should be divided into six doses. It is necessary to leave the cottage cheese diet with caution. Add food gradually, 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. And the result is up to 7 kg per week. The diet menu includes apples and water. Weight loss will be followed by calorie restriction.

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

Weight Loss Secret

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

The shells are available at home, they are:

• coffee;
• chocolate;

• honey;
• oil and others.

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

To lose weight fast, one must formulate a goal for oneself. During the diet, try to distract yourself from interesting activities, hobbies. Be sure to get enough sleep. Avoid drinking alcohol and other bad habits. All efforts, if taken in a timely manner and in a complex, will save some of the extra pounds.