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

Losing weight in seven days is quite possible.Such a desire does not simply arise.This means that a special event is coming up and you want to look flawless.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 cause disorders in the human body.How much and is it possible to lose weight in a week without causing damage?The answer lies in following a developed nutritious 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 your weight afterwards.In no case should you go on a hunger strike or follow a strict mono-diet, the essence of which consists of one product included in it.There are numerous balanced nutrition plans that help you lose 2 to 7 kilograms of excess weight in a week.

For some people, losing weight quickly is frustrating.Explaining it is simple: the first to lose weight are the face, chest and shoulders, then it's up to the problem areas of the body, abdomen, hips 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, exercise and a special massage will help, increasing blood flow and “burning” fat faster.Proper nutrition will help you lose weight quickly and permanently.

Principles of correct nutrition

To make weekly weight loss realistic, each person chooses an individual diet.Its effect should be to reduce weight, maintain results and, above all, maintain health.The result of weight loss with temporary restrictions depends on a balanced diet.Other factors do not have time to manifest themselves 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 rules for catering are as follows:

1. Set your priorities by building a system.

2. The basis of nutrition is proteins 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.Distribution of the daily norm: 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 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 excess weight exceeds the limit of 30 kg, consultation with a nutritionist is necessary before a weekly fasting diet.

Example menu

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

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

Day One: Saturate 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, stewed vegetables.
4. Walnuts, pears, in moderation.

Second day: nutrients:

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

Third day - vitamins, minerals:

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

Fourth day: 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 fruits and vegetables into five doses, eliminate physical activity and do morning breathing exercises.

Day six – to summarize:

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

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

Seventh day - saturation:

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

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

The best exercises

To urgently lose a few kilograms, you cannot do without sporting activity.Today, exercises have been developed for all problem areas.Most of them are performed comprehensively, working the entire body.This is an additional action to a healthy diet, without which it will be meaningless.

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

• run on the spot, walk;
• curves;
• hand rotation.

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

For the feet

To allow you to lose 5 kg in a week, a series of exercises has been developed.Here the countdown is timed, allocating 45-60 seconds for each exercise.It is necessary to perform the exercises at a pace to enhance 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” back and forth with your hands.

Twisting exercise:

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

During execution, the press is also pumped.Also the execution and repetition time.

An effective complex is spinning a bicycle.

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

For the hips

The main exercise for losing weight is backward lunges.The exercises help tighten the back of the thigh.

1. Stand up straight, place your hands on your hips.
2. Lunge your leg backwards.
3. Return to the 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 plank position.
2. Open on one side, hand up.
3. Go back and repeat on the other side.

Each side is given 30 seconds.After completing the complex, perform 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. Weights will enhance the effect.

For the belly

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

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

Exercising with a hoop effectively “burns” fat in problem areas, improves metabolism and eliminates cellulite deposits.The circle must be rotated continuously for at least 10 minutes.If the circle falls, you have to pick it up and start over.The longer you turn it continuously,the greater the effect you can achieve.

"Rivet" exercise:

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

All the exercises listed are simple and accessible, they can be performed at home.However, their regular implementation will bring 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 a variety of menus that help improve the effect.However, any diet requires prior knowledge of its 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 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 throughout the day in any quantity.The main condition is the absence of salt, oil, sugar or seasonings.As a supplement, you can drink a liter of low-fat kefir or herbal tea.If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.You can sleep 3-4 hours after dinner.

Kefir

This diet, 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 norm of kefir is 1.5 liters, the fat content is zero.You can drink water and herbal teas 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.

Nutrition example:

1. Baked potatoes.
2. Low-fat cottage cheese.
3. Fruit.
4. Boiled chicken breast.
5. Like 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 a week of water diet, in addition to saying goodbye to seven kilograms, the body is cleansed of toxins and eliminates swelling.

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, for lunch - light soup and a piece of boiled meat.
7. For breakfast and dinner: skimmed milk or ricotta.At 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 infusions 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 oatmeal.In the following days you can add a green apple to your daily diet.

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

Curd

This diet is very effective and can be combined with various foods.The most effective diet is the curd diet with kefir, thanks to which you can get rid of five kilograms in a 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 1% kefir.The daily norm should be divided into six doses.You need to be careful when leaving the cottage cheese diet.Gradually add foods, first fruits, cereals and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Apple

This budget-friendly option is light and delicious.And the result is up to 7 kg per week.The diet menu contains apples and water.Weight loss occurs as a result of limiting calorie intake.

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

Compresses for weight loss

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

The wraps are available at home and 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 toned.Honey: nourishes, restores, removes cellulite.For the packaging process, honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and firms the skin.

To lose weight quickly, a person must formulate a goal for himself.While on a diet, try to let yourself be distracted by interesting activities and hobbies.You definitely need to get enough sleep.Avoid drinking alcohol and other bad habits.All efforts, if performed timely and comprehensively, will get rid of a few extra kilos.