How to lose weight per week by 5 kg, 10 kg at home

The content of the article

• Is it possible to lose weight in a week and how much?
• What you need to eat for effective weight loss?
• Sample menu
• What exercises should be done to reduce the volume?
• Slimming exercises in the abdomen and sides
• In the hips and legs
• Effective methods of express weight loss
• On kefir
• On buckwheat or rice
• Oatmeal
• On the water
• Reviews

In an effort to quickly lose weight in just a week, many women resort to all kinds of methods and means. The variety of different diets and nutritional rules allows you to create a suitable diet for a week, which will not only be beneficial for health and shape, but also delicious. In other words, to give a reliable answer to the question of how to quickly lose weight at home in a week, you need to correctly approach the preparation of an individual program for weight loss. Moreover, those who are losing weight are given a wide selection of different types of physical activity.

Is it possible to lose weight in a week and how much?

Such a question at least once confronted every woman. 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 accelerated rhythm of modern life, often there is no time left to maintain shape. This leads to the need for rapid weight loss methods..

According to numerous reviews of diets, losing weight quickly in seven days is quite realistic. Pay special attention to the fact that common methods of rapid weight loss have a serious negative effect on health. Such stress for the body can result in the development of unpleasant consequences and diseases. It is important to carefully and thoughtfully approach emergency weight loss, so that later you do not have to sacrifice health to beauty.

What you need to eat for effective weight loss?

The answer to the question of how to quickly lose weight in a short period of time lies in one immutable rule, which says: you need to 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 consumed products, that is, their content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber.

Choose foods rich in complex carbohydrates. Among these products:

• wholemeal oatmeal,
• buckwheat,
• rice porrige,
• millet,
• whole wheat bread,
• rye pasta,
• bread without sugar and yeast,
• whole grain pita and baked potatoes.

To lose weight, the above foods must be eaten in the morning or in the afternoon, so as not to feel hunger in the evening. Healthy fats should also be present in the diet, the main source of which is nuts. The general rules for losing weight in this case apply one hundred percent: breakfast is important, lunch is also, but dinner should be made easier..

In order to lose weight quickly, do not forget about foods rich in healthy vitamins: these include vegetables and fruits. They should form the basis of proper nutrition, especially during the diet. For weight loss, give up “canned” corn and peas, but bananas, mangoes, grapes are recommended to be eaten individually: although they contain a large amount of nutrients, they are heavy foods that can be consumed within a week before lunch.

Sample menu

1. On the first day, drink kefir (200 g) and then tea as breakfast. For lunch, eat 200 g of chicken stock. For a afternoon snack, a little yogurt, and for dinner – two glasses of milk.
2. The second day involves a breakfast of two fresh tomatoes. As a lunch, prepare a vegetable salad, season the ingredients with oil. As an afternoon snack, eat two medium cucumbers, and for dinner, prepare a vegetable salad of cucumber, herbs and sweet pepper.
3. The third day of losing weight is milk. Breakfast – 200 g milkshake, a cup of tea without sugar. Lunch – two glasses of milk. For lunch, prepare a light chicken broth, and instead of dinner, drink 200 g of milk.
4. On the fourth day for breakfast, eat two oranges, and a little later one grapefruit. Prepare a fruit salad for lunch. In the afternoon snack, eat one apple or pear. Dine with one grapefruit.
5. The fifth day breakfast should consist of two eggs. Lunch – some boiled fish. For lunch, cook 150 g of boiled chicken with a side dish of boiled peas. Snack – a little low-fat cottage cheese. Eat some hard cheese for dinner..
6. Sixth day of the week: for breakfast, drink two glasses of kefir and a cup of tea without sugar. A little later, drink a glass of grapefruit juice. For lunch, eat some chicken stock. As an afternoon snack, a milkshake is suitable. For dinner, drink two glasses of milk.
7. As a breakfast of the final day, eat two eggs and a cup of green tea. Eat any fruit a little later. As a dinner, a light soup with rice or buckwheat is perfect. For an afternoon snack, eat an apple or, for example, a pear. As a dinner, a vegetable salad is perfect.

What exercises should be done to reduce the volume?

Choosing the type of physical activity, you need to follow your preferences, and also proceed from what part of the body needs to be adjusted. For example, for those whose weight is within the permissible, to quickly lose weight, you should choose regular jogging, visiting the pool, shaping, gymnastics or aerobics. Below are two sets of exercises aimed at rapid weight loss of the waist and priests.

Slimming exercises in the abdomen and sides

• Exercise 1: lie on your back, spread your arms to the sides, the shoulder blades should be pressed to the floor. Slowly raise your legs, lock them in position at a right angle, and then gradually lower them to the right. For one deep breath, hold the legs of the canopy near the floor. To quickly lose weight in a week, do the exercise ten times. Do two approaches.
• Exercise 2: lie on the floor, bend your legs, put your knees together. Inhale – slowly move your hands behind your head, while lifting your pelvis and then your spine from the floor. For fast weight loss, do seven to ten repetitions every day.
• Exercise 3: sit on your toes, place your palms on the floor, pull your stomach in. Turn the body to the left while straightening the right leg. The pelvis and knee of the left leg should be open. To quickly lose weight in a week, do three to five sets, each with ten repetitions.

In the hips and legs

• Exercise 1: Stand up straight and start crouching slowly. Imagine you are sitting in an invisible chair. Hold in this position for a couple of seconds. For quick weight loss, do the exercise ten times. Do two approaches.
• Exercise 2: Stand straight, lunge first with your right foot, then take the same step with your left foot. Knees should be bent at right angles. To lose weight quickly, do the exercise ten times. Do three approaches.
• Exercise 3: Lying on your back, bend your knees, and firmly press the feet to the floor. Raise your hips so that the angle between the floor and buttocks is 45 degrees. To quickly and effectively lose weight, do the exercise ten times in three sets..

Effective methods of express weight loss

Significantly lose weight in a short period of time will help express diets for a week. It is worth saying a few words about the harm caused by such methods: such diets border on fasting. A prolonged refusal to eat enough food not only reduces waist size, but also causes serious health problems. Consider this when, in the pursuit of harmony, decide to resort to an express diet for a week.

On kefir

A low-calorie kefir diet will help cleanse the body and achieve the goal. During the week, you should drink half a liter of kefir every day, and also eat 400 g of one product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruits (except banana and grapes). The sixth day should be unloading.

On buckwheat or rice

To quickly lose weight on buckwheat, you need to eat 50 g of boiled cereals and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. Starting from the fifth day, green tea is allowed in the diet. If you feel very hungry, you can eat one apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.

Rice diet involves the daily use of two tablespoons of cooked cereals. After two hours, a glass of water or apple juice is allowed. Four hours later, a dinner should follow with a focus on healthy eating (carrots, tomatoes, cucumber, eggplant and other vegetables). It is allowed to eat a little lean meat, fish, fruit. For dinner, you need to eat two tablespoons of boiled or soaked rice.

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 fruits, but keep in mind that such carbohydrate supplements are permissible only in the morning. Serving Size – 250 g. To maintain a normal metabolism while following a diet for a week, drink more plain non-carbonated water.

On the water

Quick weight loss on the water is too dangerous a way to reduce body weight. Refusal to eat foods can lead to irreversible consequences. The loss of kilograms as a result will result in the development of serious diseases. To achieve maximum effect without harming your health, it is recommended to reduce the number of calories consumed, and not to completely exclude them. It is also important to do a set of exercises, and not to lie on the couch. Getting rid of puffy cheeks and creases at the waist is not worth the loss of health..

Find out more ways to lose 10 kg in a week..

Reviews

Check out other quick weight loss methods..

Still wondering how to lose weight fast in a week? Want to know what Tanya Rybakova advises – a girl who managed to get rid of 50 kilograms? Watch the video and repeat its path, which led to a significant result. Find out more ways to lose weight in a week..

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.