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

Slimming Dishes

Losing weight in seven days is quite possible. Such a desire does not arise just like that. It means that some special event is planned ahead, and I want to look perfect on it. Before you start losing weight quickly, you need to choose the option that suits you best.

Diet is stress for the body, as a result of which malfunctions in the human body are possible. How much and is it realistic to lose weight in a week, and not cause harm? The answer lies in adhering to the 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, it is quite possible, but the most important thing is to keep your weight later. In no case should you go on a hunger strike or "sit down" on a tough mono-diet, the essence of which is one product included in it. There are a large number of diet plans that help you lose from 2 to 7 kilograms of excess weight over a weekly period.

Losing weight quickly is frustrating for some people. To explain this is simple - the first to lose weight are the face, chest, shoulders, then the turn of the problem areas of the body, abdomen, hips and buttocks comes. 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, a special massage that enhances blood flow and "burns" fat at a faster rate will help. Adjusted nutrition 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 to reduce weight, to maintain the result, and most importantly, to maintain health. The result of losing weight under a temporary restriction depends on a balanced diet. Other factors do not have time to show themselves in a short time period.

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

The rules for catering are as follows:

  1. Set priorities for yourself by building a system.
  2. Healthy salad
  3. The basis of nutrition is protein plus the right fats and carbohydrates. Liquid in the amount of 1. 5-2 liters daily.
  4. Maintain a calorie deficit. The calculation of this indicator should be strictly individual.
  5. Frequency of meals - 5 times a day. Distribution of the daily allowance: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
  6. No dry water.
  7. Servings: vegetables, first courses and dairy products in the amount of 150 g, meat and fish - 120 g. Nuts, fruits, vegetable oil - a little.
  8. Follow your 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 a consultation with a nutritionist is necessary before a weekly fasting diet.

Sample Menu

Each week's weight loss diet can be made up individually by choosing healthy and favorite ingredients. The main principle of food intake is a complete rejection of flour products, confectionery sweets, carbonated drinks.

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

Day one - saturation of the body with slow carbohydrates:

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

Day Two - Nutrients:

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

Day three - vitamins, minerals:

  1. Oatmeal on the water, pear.
  2. Whole grain bread, vegetables.
  3. Stewed 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.

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

Day six - to summarize:

  1. Apple and low-fat cottage cheese.
  2. Vegetable soup and pasta.
  3. Slimming products
  4. Several boiled shrimps, vegetable salad.
  5. Fruits and nuts.

Seventh Day Saturation:

  1. Whole-grain pancakes with berries.
  2. Stewed vegetables with meat.
  3. Boiled fish with vegetables.
  4. Yogurt 0%, apple, nuts.

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

Best Exercises

In order to urgently lose a few pounds, you can't do without sports loads. Today exercises have been developed for all problem areas. Most of them are performed in a complex manner, while the whole body is being worked out. This is an additional action to a healthy diet, without which there will be no use.

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

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

These simple and easy exercises are just as important as the main complex. They must be performed as fast as possible.

For legs

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

Exercise for the legs

Perform arm steps for 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 straight on the mat, arms along the body.
  2. Raise your torso, straight legs are on the floor.

When executed, the press is pumped too. Runtime and repetition times too.

An effective complex is to spin the bike.

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

For hips

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

  1. Stand straight with your hands on your hips.
  2. Lunge backward with your foot.
  3. Return to 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 - get into the bar.
  2. Open to one side, arm up.
  3. Go back and repeat the other way.

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

Squats are essential in any set of leg exercises.

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

Belly

Exercise will tighten the abdominal muscles, remove extra centimeters at the waist:

  1. Lie on your back on the mat, grab the support with your hands.
  2. Legs bent.
  3. With an exhalation, raise your legs up.
  4. With a breath, lower it down.
  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 twisted without interruption for at least 10 minutes. If the hoop falls, pick it up and start over. The longer you spin it continuously,Exercise on the pressthe 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 of these exercises are simple and affordable and can be done at home. However, doing them regularly will bring you toned muscles, lightness and a good mood.

The Most Effective Fast Diet

This weekly weight loss technique is very popular. Nutritionists have developed a variety of menus to help enhance 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, it promotes the breakdown of fats, is rich in proteins and vitamins. Buckwheat is prepared simply: one glass of cereal is poured with boiling water, covered with a lid and insisted for 8-10 hours. Consumed during the day in any quantity. The main condition is no salt, oil, sugar, seasonings. As a supplement, you can drink one liter of low-fat kefir, herbal tea. If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese, an unsweetened apple for lunch. You can sleep 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight for a week, is not a mono diet. Any 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 can not use 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.

Food Example:

    Kefir with apples
  1. Baked potatoes.
  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.

This menu, coupled with an iron will, makes it possible 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 edema is eliminated.

Daily menu consists of:

  1. Drink mineral water - 1. 5 liters.
  2. Skimmed 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. Skimmed 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. For the first three days, eat oatmeal, drink rosehip herbal extracts, 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. On the following days, it is allowed to add a green apple to the daily diet.

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

Cottage cheese

Curd

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

Every day you can eat 300 grams of cottage cheese without fat, drink up to one and a half liters of one percent kefir. The daily allowance should be divided into six doses. It is necessary to leave the curd diet with caution. Add foods gradually, first fruits, cereals and lean meat. To consolidate the result, you cannot eat sweets for two weeks.

Apple

This budget option is light and tasty. And the result from it is up to 7 kg per week. The diet menu includes apples and water. Weight loss occurs as a result of restricting calorie intake.

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

Slimming wraps

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

Wraps are available at home, they are:

  • coffee;
  • chocolate;
  • Wrapping
  • honey;
  • oil and others.

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

To lose weight quickly, a person must formulate a goal for themselves. During the diet, try to be distracted by interesting activities, hobbies. Be sure to get enough sleep. Avoid drinking alcohol and other bad habits. All efforts, if carried out in a timely manner and in a complex, will save some of the extra pounds.