In an effort to lose weight quickly in just one week, many women resort to all kinds of methods and means. The variety of diets and different nutritional rules allows you to create a suitable diet for the week, which will not only be beneficial for health and shape, but also tasty. In other words, to give a reliable answer to the question of how to quickly lose weight at home in a week, it is necessary to competently approach the preparation of an individual program for weight loss. Furthermore, those who are losing weight are provided with a wide selection of various types of physical activity.
Is it possible to lose weight in a week and how much?
Every woman has asked this question at least once. Usually, such a task becomes especially relevant before a summer vacation, an important event - a wedding, a party or a long-awaited date. Given the fast pace of modern life, there is often no time to keep fit. This leads to the need for rapid weight loss methods.
According to numerous reviews on diets, it is quite possible to lose weight quickly in seven days. Please note that common methods of rapid weight loss have serious negative health effects. Such stress on the body can provoke the development of unpleasant consequences and diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you don't have to sacrifice health for beauty later on.
What do you need to eat to lose weight effectively?
The answer to the question of how to lose weight quickly in a short period of time lies in an immutable rule, which says: you must eat less than the body spends as a result of daily activity. To lose weight in a week, you should take into account the nutritional value of the foods consumed, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.
Give preference to foods rich in complex carbohydrates. These products include:
- coarse oatmeal,
- buckwheat porridge,
- rice porridge,
- mile,
- wholemeal bread,
- rye paste,
- bread without sugar and yeast,
- Wholemeal pita and baked potatoes.
To lose weight, the foods listed above should be eaten in the morning or at lunchtime so that you don't feel hungry in the evening. The diet should also contain healthy fats, the main source of which is nuts. The general rules for losing weight in this case are one hundred percent: breakfast is important, lunch is also important, but dinner should be facilitated.
To lose weight quickly, do not forget about healthy foods rich in useful vitamins: fruits and vegetables. They should form the basis of proper nutrition, especially during the period of weight loss and diet.
To lose weight, give up corn and "canned" peas, but it is advisable to consume bananas, mangoes, grapes in pieces: although they contain a large amount of nutrients, they are heavy foods, the use of which is allowed as part of the loss ofweight one week before lunch. . .
Sample menu
- On the first day, drink kefir (two hundred grams) for breakfast and then green tea. For lunch, eat two hundred grams of chicken broth. For an afternoon snack, some low-fat yogurt and for dinner, two glasses of milk.
- The second day includes a breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, dress the ingredients with olive oil. For an afternoon snack, eat two medium cucumbers, and for dinner make a vegetable salad of cucumbers, herbs, and peppers.
- The third day of weight loss is milk. Breakfast: two hundred grams of a milkshake, a cup of unsweetened green tea. Second breakfast: two glasses of low-fat milk. For lunch, make a light chicken broth and instead of dinner drink two hundred milliliters of milk.
- On the fourth day, she eats two oranges for breakfast and a grapefruit shortly after. She prepares a fruit salad for lunch. He eats an apple or a pear for an afternoon snack. Dinner with a grapefruit.
- Your fifth day breakfast should consist of two hard-boiled eggs. Second breakfast: boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with a side dish of boiled peas. Afternoon snack - some low-fat cottage cheese. Eat some hard cheese for dinner.
- Sixth day of the week: For breakfast, drink two glasses of kefir and a cup of unsweetened tea. Drink a glass of grapefruit juice later. Eat some chicken broth for lunch. For an afternoon snack, a milkshake is suitable. Have two glasses of milk for dinner.
- Eat two eggs and a cup of green tea for breakfast on the last day. Eat the fruit a little later. For lunch, a light soup with rice or buckwheat is perfect. For an afternoon snack, eat an apple or, for example, a pear. A vegetable salad is perfect for dinner.
What exercises should you do to reduce the volume?
When choosing the type of physical activity, you need to follow your preferences and also proceed from which part of the body needs adjustment. For example, for those whose weight is within the acceptable range, to lose weight quickly, it is necessary to choose regular jogging, going to the pool, modeling, gymnastics or aerobics. Below are two sets of exercises aimed at quickly losing weight in the waist and priests.
Exercises to lose weight in the abdomen and hips
- Exercise 1:Lie on your back, spread your arms at your sides and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them in a right angle position, and then gradually lower them to the right. For a deep breath, hold the canopy close to the floor. To lose weight fast in a week, do the exercise ten times. Make two approaches.
- Exercise 2:Lie on the floor, bend your legs, bring your knees together. Inhale: Slowly move your hands behind your head, lifting your pelvis off the floor and then your spine. To lose weight quickly, do seven to ten repetitions every day.
- Exercise 3:Sit on tiptoe, put your palms on the floor, pull your stomach in. Rotate your body to the left as you straighten your right leg. The pelvis and knee of the left leg should be open. To lose weight quickly in a week, do three to five sets of ten reps each.
In the hips and legs
- Exercise 1:Stand up straight and start squatting slowly. Imagine that you are sitting in an invisible chair. Hold this position for a couple of seconds. For quick weight loss, do the exercise ten times. Make two approaches.
- Exercise 2:Stand straight, lunge first with your right foot, then do the same step with your left foot. The knees should be bent at right angles. To lose weight fast, do the exercise ten times. Do three sets.
- Exercise 3:Lying on your back, bend your knees and press your feet firmly to the floor. Raise your hips so that the angle between the floor and buttocks is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.
Effective ways to express weight loss
Express diets for a week will help you lose weight noticeably in a short period of time. It is worth saying a few words about the damage such methods cause: such diets border on fasting. Long-term refusal to eat enough food contributes not only to a decrease in the waistline, but also to the development of serious health problems. Consider this when, in pursuit of thinness, you decide to go on a fast diet for a week.
About kefir
A low calorie kefir diet will help you cleanse your body and achieve your goal. During the week, you should drink half a liter of kefir every day, and also eat 400 g of a product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruits (except banana and grapes). The sixth day should be fasting.
On buckwheat or rice
To lose weight quickly with buckwheat, you need to eat 50 g of boiled cereal and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. Starting from the fifth day, green tea can be added to the diet. With a strong feeling of hunger, it is allowed to eat an apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.
The rice diet involves the consumption of two tablespoons of cooked cereals a day. After two hours, you can drink a glass of water or apple juice. After four hours, a lunch focused on healthy eating (carrots, tomatoes, cucumbers, eggplant and other vegetables) should follow. It is allowed to eat some lean meat, fish, fruit. For dinner, you need to eat two tablespoons of boiled or soaked rice.
On oatmeal
To lose weight in a week, eat oatmeal without adding salt or sugar. It is allowed to sweeten porridge with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are allowed only in the morning. Serving Size - 250g To maintain a normal metabolism during the diet for one week, drink more still water.
In water
Losing weight fast with water is too dangerous a way to lose weight. Refusal to eat food can lead to irreversible consequences. The loss of pounds as a result will result in the development of serious diseases. To achieve maximum effect without harming health, it is recommended to reduce the number of calories consumed and not eliminate them completely. It is also important to do a series of exercises and not to lie down on the sofa. Getting rid of plump cheeks and wrinkles at the waist is not worth losing health.