To lose weight quickly in just a week, many women resort to all kinds of methods and remedies. The variety of different diets and eating rules allows you to create a suitable diet for the week that is not only beneficial to your health and shape, but also tasty. In other words, in order to give a reliable answer to the question of how to quickly lose weight at home in a week, you need to turn to the preparation of an individual weight loss program competently. In addition, those who are losing weight are given a wide variety of different 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. With the accelerated pace of modern life, there is often no time left to stay fit. This leads to the need to use quick weight loss methods.
According to numerous reviews of diets, it is quite possible to lose weight quickly in seven days. Be aware that popular methods of rapid weight loss have serious negative effects on health. Such stress on the body can lead to the development of unpleasant consequences and diseases. It is important to be careful and thoughtful about emergency weight loss so that you don't have to sacrifice beauty for beauty later.
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 invariable rule: you need to eat less than the body gives out due to daily activity. In order 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 fiber.
Prefer foods high in complex carbohydrates. These products include:
- coarse oat flakes,
- Buckwheat porridge,
- rice porridge,
- millet,
- Whole grain bread,
- rye noodles,
- Bread without sugar and yeast,
- Whole grain pita and baked potatoes.
To lose weight, the foods listed above must be eaten in the morning or at noon so that you do not feel hungry in the evening. The diet should also include 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, don't forget about healthy foods that are rich in healthy vitamins: vegetables and fruits. They should be the foundation of proper nutrition, especially during weight loss and dieting periods.
"Give up" corn and peas for weight loss, but eating bananas, mangoes, and grapes apiece: although they contain a large amount of nutrients, they are heavy foods to use as part of weight lossa week before lunch is allowed. . .
Sample menu
- On the first day, drink kefir (two hundred grams) for breakfast and then green tea. Eat two hundred grams of chicken broth for lunch. For an afternoon snack, some low-fat yogurt and two glasses of milk for dinner.
- The second day includes breakfast with two fresh tomatoes. For lunch, prepare a vegetable salad and season the ingredients with olive oil. Eat two medium-sized pickles for an afternoon snack and make a vegetable salad of pickles, herbs, and peppers for dinner.
- The third day of weight loss is milk. Breakfast - two hundred grams of milkshake, a cup of green tea without sugar. Second breakfast - two glasses of low-fat milk. For lunch, prepare a light chicken broth and drink two hundred milliliters of milk instead of dinner.
- On the fourth day, eat two oranges for breakfast and a little later a grapefruit. Make a fruit salad for lunch. Eat an apple or pear for an afternoon snack. Dine on a grapefruit.
- Breakfast on the fifth day should consist of two 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 - a little low-fat cottage cheese. Have some hard cheese with dinner.
- Sixth day of the week: drink two glasses of kefir and a cup of sugar-free tea for breakfast. Later, have a glass of grapefruit juice. Have some chicken broth for lunch. A milkshake is suitable for an afternoon snack. Have two glasses of milk with dinner.
- Eat two eggs and a cup of green tea for your last breakfast of the day. Eat some fruit a little later. A light soup with rice or buckwheat is perfect for lunch. Eat an apple or a pear for example for an afternoon snack. A vegetable salad is perfect for dinner.
What exercises should you do to reduce volume?
When choosing the type of physical activity you need to follow your preferences and also assume which part of the body needs to be adjusted. For example, for those whose weight is within the allowable range to lose weight quickly, you should choose regular jogging, swimming, exercising, exercising or aerobics. Below are two exercises that will help you lose weight quickly and priests.
Exercises to lose weight in the stomach and sides
- Exercise 1:Lie on your back, put your arms on your sides and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them at a right angle, then gradually lower them to the right. Hold the canopy close to the ground for a deep breath. To lose weight quickly in a week, do the exercise ten times. Take two approaches.
- Exercise 2:Lie on the floor, bend your legs and put your knees together. Inhale - slowly move your hands behind your head as you lift your pelvis off the floor and then your spine. For quick weight loss, do seven to ten repetitions a day.
- Exercise 3:Sit on your toes, place your palms on the floor and 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 repetitions each.
In the hips and legs
- Exercise 1:Stand straight and slowly begin to squat. Imagine you are sitting in an invisible chair. Hold this position for a few seconds. Do the exercise ten times to lose weight quickly. Take two approaches.
- Exercise 2:Stand straight, first fall with your right foot and then take the same step with your left foot. The knees should be bent at right angles. To lose weight quickly, do the exercise ten times. Do three sets.
- Exercise 3:Lie on your back, bend your knees and press your feet firmly on 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 lose weight
Express diets for a week will help you noticeably lose weight in a short time. It is worth saying a few words about the harm that such methods cause: such diets border on fasting. Long-term refusal to eat enough contributes not only to a reduction in waist size, but also to the development of serious health problems. Take this into account when resorting to the express diet for a week in the pursuit of slimness.
On kefir
A low calorie kefir diet will help cleanse your body and help you achieve your goal. During the week, every day you should drink half a liter of kefir and eat 400 g of a product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruit (except banana and grapes). The sixth day should be fasting.
On buckwheat or rice
To lose weight quickly 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. From the fifth day, green tea is allowed to be added to the diet. If you feel very hungry, you can eat an apple or drink water with ingredients such as honey, lemon juice and ginger.
With the rice diet, two tablespoons of cooked grain are consumed daily. After two hours, you can drink a glass of water or apple juice. After four hours, lunch should follow with an emphasis on healthy eating (carrots, tomatoes, cucumbers, eggplants and other vegetables). It is allowed to eat a little lean meat, fish, fruits. For dinner, you need to eat two tablespoons of boiled or soaked rice.
On oatmeal
To lose weight in a week, eat oatmeal with no added salt or sugar. It is allowed to sweeten the porridge with a small amount of dried fruit, but remember that such carbohydrate additives are allowed only in the morning. Serving size - 250 g. To maintain a normal metabolism during a week-long diet, drink more plain carbonated water.
On the water
Rapid weight loss on water is too dangerous a way to lose weight. Refusing to eat anything can lead to irreversible consequences. The loss of kilograms leads to the development of serious diseases. In order to get the maximum effect without harming your health, it is recommended to reduce the number of calories consumed, and not completely eliminate them. It's also important to do a series of exercises and not lie on the couch. Getting rid of chubby cheeks and waist lines is not worth the health loss.