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

Losing weight in seven days is completely possible.Such a desire does not just arise.This means you have a special event coming up and you want to look flawless.Before you start losing weight fast, you need to choose the most suitable option for yourself.

Diet is stress for the body, which can cause disturbances in the human body.How much and can you lose weight in a week without causing harm?The answer lies in following a well-designed nutritious eating plan.

It is 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 nutritional rules, this is completely possible, but the most important thing is to keep the weight off later.Under no circumstances should you go on a hunger strike or follow a strict mono-diet, the essence of which is that one product is included in it.There are many balanced nutrition plans that can help you lose 2-7 pounds of excess weight in a week.

For some people, losing weight quickly is frustrating.The explanation is simple: the face, chest and shoulders lose weight first, then the problem areas of the body, the stomach, hips and bottom.They don't have time to say goodbye to the extra deposits, and the result doesn't live up to expectations.In these cases, exercise and special massage help, increase blood flow and "burn" fat faster.Proper nutrition promotes rapid and lasting weight loss.

Basic principles of proper nutrition

In order for weekly weight loss to be realistic, each person chooses an individual diet.Its effect is to reduce weight, maintain results, and most importantly, maintain health.The result of losing weight with temporary restrictions depends on a balanced diet.Other factors do not have time to show themselves in a short period of time.

During the period of weight loss and in the future, the principles of proper nutrition must be followed.You can add other foods to your diet, it will only improve your health.

The catering rules are as follows:

1. Set your priorities by building a system for yourself.

2. The basis of nutrition is proteins, as well as suitable fats and carbohydrates.Liquid in the amount of 1.5-2 liters per day.
3. Maintain a calorie deficit.The calculation of this indicator must be strictly unique.
4. Meal frequency: 5 times a day.Distribution of the daily norm: for breakfast - no more than 600 kcal, for lunch - 200 kcal, for lunch - 400 kcal, for snack - 150 kcal and for dinner - 300 kcal.
5. No dry food.
6. Portions: vegetables, first dishes and dairy products in the amount of 150 g, meat and fish - 120 g.Nuts, fruit, 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 30 kg limit, a consultation with a nutritionist is required before the weekly juice fasting diet.

Example menu

Everyone can individually prepare a weekly diet, choosing healthy and favorite ingredients.The main principle of the meal is the complete rejection of flour products, sweets and carbonated drinks.

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

First day - saturating 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, steamed vegetables.
4. Nuts, pears, in moderation.

Second day - nutrients:

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

Third day - vitamins, minerals:

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

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.

The fifth day is a fasting day.Divide fresh vegetables and fruits into five portions, stop physical activity, and do morning breathing exercises.

Sixth day - in summary:

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

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

Seventh day - saturation:

1. Pancakes made from wholemeal flour with berries.
2. Steamed vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apple, walnut.

The one-week diet is effective and simple, and its menu can be changed by replacing the ingredients with similar ones in terms of calorie content and nutritional value.

Best practices

To lose a few kilograms urgently, you cannot do without sports activities.Today, exercises have been developed for all problem areas.Most of them are performed comprehensively, while working the whole body.This is an additional measure to a healthy diet, without which it will not make sense.

Classes should begin with a warm-up;its purpose is to warm up the muscles.Part of the warm-up complex:

• local running, walking;
• inclinations;
• hand rotation.

These simple and easy exercises play no less significant role than the main complex.These should be performed at maximum speed.

To the foot

In order to lose 5 kg in one week, a set of exercises was developed.Here, the countdown is timed, allocating 45-60 seconds to each exercise.In order to increase the effect, you need to perform the exercises at a pace.

Manual steps are performed for 45 seconds with one repetition:

1. Stand straight.
2. Lean forward, hands on the floor, legs straight.
3. "Step" forwards and backwards with your hands.

Twisting exercise:

1. Lie straight on the mat with your arms by your sides.
2. Raise your torso, straight legs lie on the floor.

During the performance, the press is also pumped.Both execution and iteration time.

Spinning the bicycle is an effective complex.

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

On the hip

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

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

Side plank:

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

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

Squatting is necessary for all leg exercises.

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

On the stomach

This exercise tightens your abs and removes extra inches from your waist:

1. Lie on your back on the mat, hold the support with your hands.
2. The legs are bent.
3. Exhale and raise your leg.
4. Breathe in and descend.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and perform the approach again.

Exercise with a hoop effectively "burns" fat in problem areas, improves metabolism and removes cellulite deposits.The hoop must be rotated for at least 10 minutes without interruption.If the hoop falls, you have to pick it up and start over.The longer you rotate it continuously,the more impact you can achieve.

"Rivet" exercise:

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

All of the listed exercises are simple and accessible, and can be performed at home.However, their regular implementation brings 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 various menus to help enhance the effect.However, all diets require prior knowledge of 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, and is rich in protein and vitamins.Buckwheat is prepared simply: pour boiling water over a glass of cereal, cover and leave for 8-10 hours.Use throughout the day in any quantity.The main condition is that there should be no salt, oil, sugar or spices.As a supplement, you can drink a liter of low-fat kefir or herbal tea.If you get bored of porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.After dinner, you can sleep for 3-4 hours.

Kefir

This diet, which is very effective for losing weight in a week, is not a monodiet.All low-calorie products are added to the main ingredient.The daily norm of kefir is 1.5 liters, its fat content is zero.You can drink water and herbal tea without restriction.Sugar, salt, black tea and coffee should not be consumed.The following products can be added to kefir (up to 400 grams), only in this type of diet can the amount of kefir be reduced to 0.5 liters.

Nutrition example:

1. Fried potatoes.
2. Low-fat cottage cheese.
3. Fruits.
4. Boiled chicken breast.
5. Like on the third day.
6. 1.5 liters of water without gas.
7. Like the fifth day.

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

On the water

In addition to shedding seven kilograms during one week of the water diet, the body is cleansed of toxins and swelling disappears.

The daily menu consists of:

1. Drink mineral water - 1.5 liters.
2. skimmed milk - 1 liter.You can eat a green apple before going to 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 eggs, 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 the oatmeal

The oatmeal diet is simple and varied.In the first three days, eat oatmeal, drink rosehip herbal infusions and green tea.The correct process for making porridge is to steam the oatmeal with boiling water and let it sit for 10 minutes.This method preserves the beneficial properties of oatmeal.In the following days, you can also add a green apple to your daily diet.

During the diet, you can eat 3 hours before going to bed.It is advisable to follow this rule even after finishing the diet.With the help of the oatmeal diet, you can lose weight quickly in a week.

Sleeping milk

This diet is very effective and can be combined with various foods.The most effective diet is the kefir cottage cheese diet, thanks to which you can lose five kilograms in a week.Fermented milk products increase 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 and drink up to one and a half liters of one percent kefir.The daily norm should be divided into six portions.You should be careful when you go off the cottage cheese diet.Gradually add foods, first fruits, grains and lean meats.In order to consolidate the result, you should not eat sweets for two weeks.

Apple

This budget option is easy and delicious.And the result is up to 7 kg per week.The diet menu includes apples and water.Weight loss occurs due to calorie restriction.

You can add a piece of rye bread and green tea to your diet daily.The daily norm is 1.5 kg of apples.

Wraps for weight loss

One of the most popular volume reduction procedures is body wrapping.With its help, you can tighten the skin, make it tight and flexible, thereby correcting its shape.

The wraps are also available at home, they are:

• coffee;
• chocolate;

• honey;
• oil and others.

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

To lose weight fast, you need to set a goal for yourself.While dieting, try to distract yourself from interesting activities and hobbies.You should definitely get enough sleep.Avoid drinking alcohol and other bad habits.If all efforts are carried out in a timely and comprehensive manner, you will eliminate unnecessary pounds.