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

Losing weight in seven days is very possible. Such a desire does not arise like that. It means that a special event is planned in advance, and I want to be perfect on it. Before you start to lose weight fast, you need to choose the option that is best for you.

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 without causing harm? The answer lies in respecting the nutritional plan developed.

Is it possible to lose weight in 7 days

A week is a short but psychologically significant period of time for a person to achieve certain indicators. If you follow the rules of nutrition it is very possible, but the most important thing is to keep your weight down later. In no case should you go on a hunger strike or "sit" on a difficult mono-diet, the essence of which is an included product. There are a large number of weight loss diets that help you lose 2-7 kilograms of excess weight over a weekly period.

Losing weight quickly is frustrating for some people. To explain this, it's simple - the first to lose weight are the face, chest, shoulders, and then the turn of the problem areas of the body, abdomen, hips and buttocks comes. They don't have time to say goodbye to excess deposits and the result is not what they expected. In these cases, sports activities, a special massage that improves blood circulation and "burns" fat faster will help. Corrected nutrition will help you lose weight quickly and sustainably.

Principles of good nutrition

To make weekly weight loss a reality, each person chooses an individual diet. Its effect should be to reduce weight, maintain the result and, most importantly, maintain health. The result of weight loss under temporary restriction 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 good nutrition during the period of weight loss, as well as in the future. Other foods can be added to the diet, it will only improve health.

The restore rules are as follows:

1. Set your priorities by creating a system.

2. The basis of nutrition is protein plus the good fats and carbohydrates. Liquid at the rate of 1. 5 to 2 liters per day.
3. Maintain a calorie deficit. The calculation of this indicator must be strictly individual.
4. 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.
5. No dry water.
6. Portions: vegetables, starters and dairy products in the amount of 150 g, meat and fish - 120 g. Nuts, fruits, vegetable oil - a little.
7. Track your diet every day.

After a week of losing weight, it is important not to overeat. If the excess weight exceeds the limit of 30 kg, a consultation with a nutritionist is necessary before a weekly fasting regimen.

Sample menu

Each week's weight loss diet can be individually put together 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 diet menu for the week, in which the daily meal is divided into 4 stages: breakfast, lunch, dinner and snacks.

Day one - saturating the body with slow carbohydrates:

1. Oatmeal on the water, add a slice of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, vegetable compote.
4. Walnuts, pear, in moderation.

Day 2 - Nutrients:

1. 5 fried egg whites, spinach compote.
2. Soup of mashed vegetables, a slice of grain bread.
3. Vegetable and fish stew.
4. Yogurt with 0% fat, fresh berries, dried fruits.

Third day - vitamins, minerals:

1. Oatmeal on water, pear.
2. Whole grain bread, vegetables.
3. Chicken stew with vegetables.
4. Dried apricots, fruit smoothie.

Fourth day - fiber and vitamins:

1. Any unsweetened, orange porridge.
2. Steamed fish, vegetable salad.
3. Beef stew with vegetables.
4. Two baked apples with honey and cinnamon, low fat cottage cheese.

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

Sixth day - to sum up:

1. Apple and low fat cottage cheese.
2. Vegetable and pasta soup.

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

Saturation of the seventh day:

1. Whole grain pancakes with berries.
2. Vegetable stew with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apple, nuts.

The Diet of the Week is efficient and simple, and its menu can be adjusted by changing the ingredients for the same calorie and utility.

Best exercises

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

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

• run in place, walk;
• slopes;
Hand rotation
• .

These simple and easy exercises are just as important as the main complex. They must be carried out as quickly as possible.

For the legs

Losing 5 kg in a week has become a reality, a series of exercises has been developed. Here, the countdown runs over time, allowing 45 to 60 seconds for each exercise. You should perform the exercises at a pace to enhance the effect.

Perform arming steps for 45 seconds, with one repetition:

1. Stand up straight.
2. Lean forward, place your hands on the ground, legs straight.
3. Hands "not" forward, backward.

Torsion exercise:

1. Lie straight down on the mat, arms at your sides.
2. Lift your torso up, straight legs are on the floor.

When executed, the press is also pumped. Autonomy and rehearsal time too.

One effective trick is to spin the bike.

1. Lie down on the mat.
2. Lift your legs, bend your knees, spin the bike in the air.
3. Go down to the ground.

For the hips

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

1. Stand up straight with your hands on your hips.
2. Lunge back with your foot.
3. Return to the 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 - enter the bar.
2. Open to one side, arms up.
3. Go back and repeat in the other direction.

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

Squats are essential in any leg exercise set.

1. Feet shoulder width apart, lower arms.
2. Sit with your back straight, resting your arms against your chest.
The
3. weights will enhance the effect.

Belly

The exercise will tighten the abdominal muscles, remove the extra inches at the waist:

1. Lie on your back on the mat, grab the stand with your hands.
2. Legs bent.
3. With an exhale, raise your legs.
4. With a breath, lower it.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and repeat the approach.

Exercising with a hula hoop effectively "burns" fat in problem areas, improves metabolism and removes cellulite deposits. The hoop should be twisted continuously for at least 10 minutes. If the hoop falls off, pick it up and start over. The more you run it continuously,the more effect you can get.

Riveting exercise:

1. Lie on your back.
2. Lift your legs and torso to 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 give you toned muscles, lightness and a good mood.

The Most Effective Fast Diets

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: a 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 the absence of salt, oil, sugar, spices. As a supplement, you can drink a liter of low-fat kefir, herbal tea. If you have had enough of the porridge, you can eat 100 grams of low-fat cottage cheese, one 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 teas without restrictions. You cannot 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:

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 desire, allows you to lose 5 kg per week.

On the water

During a week of water diet, in addition to saying goodbye to seven kilos, the body is cleansed of toxins and edema is eliminated.

The daily menu consists of:

1. Drink mineral water - 1, 5 liters.
2. Skim milk - 1 liter. You can eat a green apple before bed.
3. Drink mineral water - 1, 5 liters.
4. Coleslaw and carrot salad with herbs, a drop of vegetable oil.
5. Skim 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 herbal extracts of rosehip, 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 oats. 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 ending the diet. With the oatmeal diet, you can quickly lose weight in a week.

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 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 one percent kefir. The daily intake should be divided into six doses. It is necessary to leave the curdled diet with caution. Add the food gradually, the first fruits, cereals and lean meat. To consolidate the result, you can not eat sweets for two weeks.

Apple

This economical option is light and tasty. And the result is up to 7 kg per week. The diet menu includes apples and water. Weight loss results from restricting calorie intake.

You can add one piece of rye bread per 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 common volume reduction procedures is wrapping. With its help, you can tighten the skin, make it firm and elastic, thereby correcting the figure.

The wraps are available from you, they are:

coffee
• ;
• chocolate;

• honey;
• oil and others.

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

To lose weight quickly, a person must formulate a goal. During the diet, try to be distracted by interesting activities, hobbies. Make sure you 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 a few extra pounds.