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

Losing weight in seven days is quite impossible.Such desires do not just arise.This means there are some special events coming up, and you want to look perfect.Before you start losing weight quickly, you need to choose the most suitable option for yourself.

Diet is a stress for the body, which can result in disorders in the human body.How much and is it possible to lose weight in a week without causing harm?The answer lies in following an advanced, nutritious eating plan.

Is it possible to lose weight in 7 days?

A week is a short period, but psychologically it 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 later.In any case, you need to go on a hunger strike or go on a strict mono-diet, the essence of which consists of one product included in it.There are a large number of balanced diet 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: The first to lose weight is the face, chest, and shoulders, then it's the turn of the problem areas of the body, stomach, hips and back.They did not have time to say goodbye to excessive deposits, and the results did not meet expectations.In this case, special exercises and massages will help, increase blood flow and "burn" fat at a faster rate.A balanced diet will help you lose weight quickly and permanently.

Principles of proper nutrition

To make the weekly weight realistic, each person chooses an individual diet.The effect is to lose weight, maintain results, and most importantly, maintain health.The results of losing weight under temporary restrictions depend on a balanced diet.Other factors do not have time to show themselves in such a short time.

It is necessary to adhere to the principles of proper nutrition during the period of weight loss, and also 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 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. Meal frequency: 5 times a day.Daily norm distribution: 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 course and dairy products in the amount of 150 g, meat and fish - 120 g.Nuts, fruits, vegetable oils - 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, then before the weekly fasting diet, consultation with a nutritionist is required.

Sample Menu

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

The basis is a nutritional menu for a week, where daily food is divided into 4 levels: breakfast, lunch, dinner and snacks.

First day - patting 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. Vegetable vegetable soup, a piece of grain bread.
3. Boiled vegetables and fish.
4. Yogurt with 0% fat, fresh berries, dried fruits.

Day Three - Vitamins, Minerals:

1. Oatmeal on water, pears.
2. Whole grain bread, vegetables.
3. Boiled chicken with vegetables.
4. Dried apricots, fruit smoothies.

Day Four - Fiber and Vitamins:

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

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

Day Six - to summarize:

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

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

Day Seven - Satiety:

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

The diet for a week is effective and simple, and the menu can be adjusted by changing the ingredients to the same in calorie content and nutritional value.

The best training

To quickly lose a few kilograms, you can not do without sports activities.Today, training has been developed for all problem areas.Most of them are done comprehensively, while working the whole body.This is an additional step to a healthy diet, without which there would be no point.

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

• running in place, walking;
• bend;
• hand rotation.

This simple and easy exercise has no less important role than the main complex.They must be done at maximum speed.

For the feet

To make it possible to lose 5 kg in a week, a set of exercises has been developed.Here the countdown is time, allocating 45-60 seconds for each exercise.You need to do the exercises at a pace to increase the effect.

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

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

Spinning exercises:

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

When doing, the press is also pumped.Execution time and repetition as well.

An effective complex is to spin a bicycle.

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

For the hips

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

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

Sideboard:

1. Position - Stand in a plank position.
2. Opened to one side, hands.
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 your back straight and press your hands to your chest.
3. Weight will increase the effect.

For the stomach

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

1. Lie on your back on the mat, take support with your hands.
2. Crooked legs.
3. Exhale and lift your legs.
4. Inhale and lower down.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and do another approach.

Exercises with loops effectively "burn" fat in problem areas, increase metabolism, and eliminate cellulite deposits.The loop must be rotated without interruption for at least 10 minutes.If the loop falls, you have to pick it up and start over.The longer you turn it on continuously,the greater the impact you can achieve.

"Rivet" exercise:

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

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

The most effective fast diet

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

Buckwheat

Mono-Diet, the main product of which is buckwheat.It contains some carbohydrates, promotes fat breakdown, and is rich in protein 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 not salt, oil, sugar, or seasoning.As a supplement, 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.Kefir daily norm is 1.5 liters, fat content is zero.You can drink water and herbal tea without restrictions.You can not take 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 amount of kefir can be reduced to 0.5 liters.

Examples of nutrition:

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

The same menu, supplemented with iron will, allows to lose 5 kg in a week.

On the water

In a week of water 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. Skim 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. Skim Milk - 1 liter.
6. For breakfast - boiled eggs, 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

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

You can eat 3 hours before going to bed throughout the diet.It is advisable to follow these rules even after completing the diet.With the help of oat diet, you can lose weight in a week.

Curd

This diet is very effective and can be combined with various foods.The most effective diet is curd diet with kefir, thanks to which you can get rid of five kilograms in a week.Fermented milk products increase metabolic processes in the body, as a result of which fat is 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 need to be careful when leaving the cottage cheese diet.Add food gradually, first fruits, grains and lean meats.To consolidate the results, you can not 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 consists of apples and water.Weight loss occurs as a result of restricting calorie intake.

You can add one rye bread daily to your diet, as well as green tea.The daily norm is 1.5 kg of apples.

Wrap for weight loss

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

Wraps can be found 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 becomes firm.Honey - nourishes, restores, removes cellulite.For the dressing process, 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.During the diet, try to be distracted by interesting activities and hobbies.You definitely need to get enough sleep.Avoid drinking alcohol and other bad habits.All efforts, if carried out on time and in a comprehensive way, will eliminate a few extra pounds.