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

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

Diet is stress for the body, as a result of which human body damage may occur. How much and is it realistic to lose weight in a week, and not cause harm? The answer lies in adhering to the developed diet plan.

Is it possible to lose weight in 7 days

A week is a short, but psychologically significant period that allows a person to achieve certain clues. If you follow the rules of nutrition, it is very possible, but the most important thing is to maintain your weight later. If you do not go on a hunger strike or "sit down" with a difficult mono diet, the essence is one of the products included in it. There are a number of diet plans that help you lose weight from 2 to 7 kilograms in a week.

Losing weight quickly makes you frustrated. To explain this is simple - the first to lose weight is the face, chest, shoulders, then the turn of the body part, abdomen, hips and buttocks come. They do not have time to say goodbye to excess savings, and the results do not meet expectations. In this case, sports activities, special massages that increase blood flow and "burn" fat at a faster rate will help. Adjusted nutrition will help you lose weight quickly and permanently.

Principles of Good Nutrition

To make weekly weight loss a reality, everyone chooses an individual diet. The effect is to lose weight, to maintain results, and most importantly, to maintain health. The results of weight loss under temporary restrictions depend on a balanced diet. Another factor is not having time to show up in a short period of time.

You need 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 priorities for yourself by building a system.

2. The basis of nutrition is proper protein plus fats and carbohydrates. Fluid in the amount of 1. 5-2 liters per day.
3. Maintains a calorie deficit. The calculation of these indicators must be individual.
4. Frequency of eating - 5 times a day. Distribution of daily allowance: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snacks - 150 kcal and dinner - 300 kcal.
5. No dry water.
6. Dishes: vegetables, first courses and dairy products in the amount of 150 g, meat and fish - 120 g. Nuts, fruits, vegetable oils - a little.
7. Follow 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, then it is necessary to consult a nutritionist before undergoing a weekly fasting diet.

Example Menu

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

The food menu policy for this week, where the daily meals are divided into 4 stages: breakfast, lunch, dinner and snacks.

Day 1 - saturated body with slow carbohydrates:

1. Oatmeal over water, add a slice of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, boiled vegetables.
4. Nuts, pears, simply.

Day Two - Nutrients:

1. 5 fried egg whites, boiled spinach.
2. Vegetable puree soup, a slice of whole wheat bread.
3. Boiled vegetables and fish.
4. Yogurt with 0% fat, fresh berries, dried fruit.

Day three - vitamins, minerals:

1. Oatmeal on water, pear.
2. Whole grain bread, vegetables.
3. Boiled chicken with vegetables.
4. Dried apricots, fruit smoothies.

Day four - fiber and vitamins:

1. Any porridge without sugar, orange.
2. Steamed fish, vegetable salad.
3. Boil beef with vegetables.
4. Two baked apples with honey and cinnamon, low-fat cottage cheese.

Day 5 - uploading. Divide fresh vegetables and fruits into five meals, excluding physical activity, and do morning breathing exercises.

Day six - to summarize:

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

3. Some boiled shrimp, vegetable salad.
4. Fruits and nuts.

Seventh Day Saturation:

1. The plate is full of berries.
2. Boiled vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apples, nuts.

The diet for this week is effective and simple, and the menu can be customized by changing ingredients for the same calories and uses.

Best Exercises

To lose weight abruptly, you can't do it without a lot of exercise. Today's training has been developed for all problem areas. Most of it is done in a complex way, while the whole body is being worked on. This is an additional action for a healthy diet, without which it would not make sense.

Classes should begin with warm-up, the purpose of which is to warm the muscles. Included in the heating complex:

• running on the spot, walking;
• slope;
• hand rotation.

This simple and easy exercise is just as important as the main complex. They must be carried out at maximum speed.

For feet

To lose 5 kg in a week to become real, a set of exercises has been developed. Here the countdown runs just in time, allocating 45-60 seconds for each exercise. You need to practice at a fast pace to increase the effect.

Perform a 45 second arm step, with one repetition:

1. Stand up straight.
2. Lean forward, place your hands on the floor, feet straight.
3. Hands "stepping" forward, backward.

Rotating Exercises:

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

While running, press also pump. Running time and repetition time as well.

An effective complex is turning a bicycle.

1. Lying on a mat.
2. Lift the legs, bend at the knees, turn the bike into the air.
3. Go down to the floor.

Paha

The main weight loss exercise is the back lungs. Exercise helps tighten the back of the thighs.

1. Stand upright with hands on hips.
2. Jump backwards with your feet.
3. Return to the original position.
4. Repeat with the other leg.
5. Perform a 30-second complex on each leg, repeat 2 times.

Sidebar:

1. Position - go to the bar.
2. Open to one side, lift arms.
3. Go back and repeat the other way.

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

Squat is very important in every leg exercise.

1. Legs shoulder width apart, arms lower.
2. Sit with your back straight, press your arms to your chest.
3. Weight will increase the effect.

Stomach

Exercise will tighten the abdominal muscles, throwing extra centimeters at the waist:

1. Lying on your back on the mat, take the support with your hands.
2. Legs bent.
3. By exhaling, lift your legs up.
4. With a breath, lower.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and do the approach again.

Exercising with loops effectively "burns" fat in problem areas, increases metabolism, and removes cellulite deposits. The loop must be twisted without interruption for at least 10 minutes. If the loop falls off, lift and restart. The longer you rotate it, thethe more effects you get.

Stunning exercises:

1. Lie on your back.
2. Lift your legs and torso to maximum position, touch your feet with your hands.
3. Do 10 slow repetitions.

All these exercises are simple and affordable and can be done at home. However, doing it regularly will make you strong muscles, light and good mood.

The Most Effective Fast Diet

Weekly weight loss techniques are very popular. Nutritionists have developed a variety of menus to help enhance the effect. However, any diet requires prior familiarity with the plan, and consult a doctor, if necessary.

Buckwheat

Mono-diet, the main product is buckwheat. It contains fewer carbohydrates, increases fat breakdown, is rich in protein 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. Its main condition is without salt, oil, sugar, seasoning. As a supplement, you can drink a liter of low-fat kefir, herbal tea. If you are tired of porridge, you can eat 100 grams of low-fat cottage cheese, sugar-free apples 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 should not use sugar, salt, black tea and coffee. The following products can be added kefir (not more than 400 grams), only in this type of diet, the amount of kefir can be reduced to 0, 5 liters.

Food Sample:

1. Baked potatoes.
2. Low-fat cottage cheese.
3. Fruit.
4. Boiled chicken breast.
5. Like the third day.
6. 1. 5 liters of stationary water.
7. Like the fifth day.

This menu, coupled with an iron finish, makes it possible to lose 5 kg per week.

In the Air

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

Daily menu consists of:

1. Drink mineral water - 1. 5 liters.
2. Skim milk - 1 liter. You can eat green apples before bed.
3. Drink mineral water - 1. 5 liters.
4. Cabbage and carrot salad with ingredients, a drop of vegetable oil.
5. Skim milk - 1 liter.
6. For breakfast - boiled eggs, 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

A simple and varied oatmeal diet. For the first three days, eat oatmeal, drink rosehip herbal extract, green tea. Proper cooking process: oatmeal is steamed with boiling water, put in for 10 minutes. This method retains the beneficial properties of oatmeal. In the following days, it is permissible to add green apples to the daily diet.

You can eat 3 hours before bed throughout your diet. It is best to follow these rules after the end of the diet. With an oatmeal diet, you can lose weight fast in a week.

Curd

This diet is very effective, combined with a variety of foods. The most effective cottage cheese diet with kefir, thanks to which you can lose five pounds per week. Fermented milk products increase metabolic processes in the body, resulting in fat breakdown.

Every day you can eat 300 grams of lean cottage cheese, drink up to one and a half liters of kefir one percent. The daily allowance should be divided into six doses. You should leave the curd diet carefully. Gradually add foods, first fruits, whole grains and lean meats. To combine the results, you can not eat sweets for two weeks.

Apple

This budget option is light and tasty. And the yield is up to 7 kg per week. The food menu includes apples and water. Weight loss will be followed by fatigue and constant tiredness.

You can add one portion of rye bread a day to your meal, as well as green tea. The daily norm is 1. 5 kg of apples.

Slimming wrap

One of the most popular volume reduction procedures is wrapping. With its help, you can tighten the skin, making it taut and elastic, so that it can improve its shape.

Wraps are available at home, such as:

• kopi;
• chocolate;

• dear;
• oil and others.

Caffeine in coffee acts on fat storage and breaks it down. The skin acquires a healthy color and becomes firm. Honey - nourishes, restores, eliminates cellulite. For the dressing process, honey is diluted in a water bath. Cocoa found in chocolate rejuvenates and tightens the skin.

To lose weight fast, one must set goals for themselves. 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 done on time and in complex, will save you a few extra pounds.