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

Losing weight in seven days is entirely possible. Such a desire does not arise just like that. This means that some special event is planned in advance and I want to look flawless. Before you start losing weight fast, you need to choose the option that suits you best.

Diet is stress for the body, due to which malfunctions in the human body are possible. How realistic is it to lose weight in a week and not cause harm? The answer lies in adhering to the developed nutritional plan.

It is possible to lose weight in 7 days

A week is a short but psychologically significant period that allows a person to reach certain indicators. If you follow the rules of nutrition, it 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 "sit" on a harsh mono diet, the essence of which is a product included in it. There are a number of diet plans that help you lose 2 to 7 kilograms of excess weight in a week.

Losing weight fast is frustrating for some people. Explaining it is simple: the first to lose weight are the face, chest, shoulders, then comes the turn of the problem areas of the body, abdomen, hips and buttocks. They don't have time to say goodbye to excess deposits and the result does not live up to expectations. In these cases, sports, a special massage that improves blood circulation and "burns" fat faster, will help. Proper nutrition will help you lose weight quickly and permanently.

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 losing weight with a temporary restriction depends on a balanced diet. Other factors don't have time to manifest in a short period of time.

It is necessary to adhere to the principles of proper nutrition during the weight loss period, as well as in the future. Other foods can be added to the diet, this will only improve health.

The rules for catering are as follows:

1. Set your priorities by building a system.

2. The basis of nutrition is protein plus the right fats and carbohydrates. Liquid in the amount of 1, 5-2 liters per day.
3. Maintain a calorie deficit. The calculation of this indicator should be strictly individual.
4. Meal frequency - 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. 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 your diet every day.

After a week of weight loss, it is important to avoid overeating. If the excess weight exceeds the 30 kg limit, a consultation with a nutritionist is required before a weekly fasting diet.

Sample menu

The weekly weight loss diet can be prepared individually by choosing healthy and favorite ingredients. The main principle of food intake is a complete rejection of flour products, confectionery, carbonated drinks.

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

First day - saturation of the body with slow carbohydrates:

1. Oatmeal in water, add a slice of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, stewed vegetables.
4. Nuts, pear, in moderation.

Second day - Nutrients:

1. 5 fried egg whites, stewed spinach.
2. Vegetable puree soup, a slice of cereal 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, orange porridge.
2. Steamed fish, vegetable salad.
3. Beef stew with vegetables.
4. Two baked apples with honey and cinnamon, low-fat cottage cheese.

5th day: unloading. Divide fresh fruits and vegetables into five meals, cut out physical activity, and do morning breathing exercises.

Sixth day - to summarize:

1. Low-fat apple and cottage cheese.
2. Vegetable and pasta soup.

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

Seventh day saturation:

1. Wholemeal pancakes with berries.
2. Stewed vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apple, nuts.

The diet of the week is effective and simple and its menu can be adjusted by changing the ingredients for the same calories and usefulness.

The best exercises

To urgently lose a few pounds, you can not do without sports loads. Exercises for all problem areas have been developed today. Most of them are done in a complex way, while the whole body is processed. This is an additional action to a healthy diet, without which there will be no use.

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

• running in place, walking;
• tracks;
• hand rotation.

These simple and easy exercises are just as important as the main complex. They must be performed at maximum speed.

For the legs

To lose 5 kg in a week became real, a set of exercises was developed. Here the countdown goes over time, allocating 45-60 seconds for each exercise. It is necessary to perform the exercises at a pace to enhance the effect.

Step with your arms for 45 seconds, with one repetition:

1. Stand straight.
2. Bend forward, place your hands on the floor, legs straight.
3. The hands "step" forward, backward.

Twisting exercise:

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

When executed, the press is also pumped. Even the execution and repetition times.

An effective complex is to spin the bike.

1. Lie down on the carpet.
2. Raise your legs, bend your knees, spin the bike in the air.
3. Drop to the floor.

Thighs

The main weight loss exercise is the back lunge. Exercise helps tighten the back of the thigh.

1. Stand straight with your hands on your hips.
2. Step back with your foot.
3. Return to original location.
4. Repeat with the other leg.
5. Perform the complex for 30 seconds on each leg, repeat 2 times.

Side plank:

1. Position: enter the bar.
2. Open to one side, arm up.
3. Go back and repeat the other way.

Each side has 30 seconds. After completing the complex, do one rep.

Squats are essential in any set of leg exercises.

1. Feet shoulder-width apart, arms lower.
2. Sit with your back straight, press your hands to your chest.
3. Weights will increase the effect.

Belly

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

1. Lie on your back on the mat, grasp the support with your hands.
2. Legs bent.
3. With an exhalation, lift 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 circle effectively "burns" fat in problem areas, improves metabolism and removes cellulite deposits. The circle must be twisted without interruption for at least 10 minutes. If the circle falls, pick it up and start over. The longer you run it, the more effect you can get.

Riveting exercise:

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

All these exercises are simple and convenient and can be done at home. However, doing them regularly will bring 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, promotes the breakdown of fats, 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. Consumed throughout the day in any quantity. The main condition is no salt, oil, sugar, seasonings. As a supplement, you can drink a liter of low-fat kefir, herbal tea. If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese, an 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 tea 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.

Example of food:

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, combined with the iron will, allows you to lose 5 kg per week.

In water

For a week of water-based diet, in addition to saying goodbye to seven kilograms, the body is cleansed of toxins and edema is eliminated.

The daily menu consists of:

1. Drink mineral water - 1. 5 liters.
2. Skimmed milk - 1 liter. You can eat a green apple before going to bed.
3. Drink mineral water - 1, 5 liters.
4. Cabbage and carrot salad with aromatic herbs, a drizzle of vegetable oil.
5. Skimmed 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 ricotta. 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 rosehip herbal extracts, green tea. The correct process for making porridge: oatmeal is steamed with boiling water, infused for 10 minutes. This method preserves the beneficial properties of oatmeal. In the following days it is allowed to add a green apple to the daily diet.

You can eat 3 hours before bedtime during your diet. It is advisable to follow this rule after the end of the diet. With the oatmeal diet, you can lose weight quickly in a week.

Curd

This diet is very effective in combination with various foods. The most effective curd 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 1% kefir. The daily allowance should be divided into six doses. It is necessary to leave the curd diet with caution. Gradually add food, first fruits, grains and lean meat. To consolidate the result, you shouldn't eat sweets for two weeks.

Apple

This budget option is light and tasty. And the result is up to 7 kg per week. The diet menu includes apples and water. Weight loss occurs due to the restriction of calorie intake.

You can add a piece of rye bread a day to your diet, in addition to green tea. The norm per day is 1. 5 kg of apples.

Slimming packs

One of the most popular volume reduction procedures is wrapping. With its help, you can firm the skin, make it firm and elastic, thereby correcting the figure.

The wraps are available at home, they are:

• coffee;
• chocolate;

• honey;
• petroleum and others.

The caffeine 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 wrapping process, honey is melted in a water bath. The cocoa contained in chocolate rejuvenates and firms the skin.

To lose weight fast, a person must formulate a goal for himself. 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 and complex manner, will save a few extra pounds.