In an attempt to lose weight fast in just one week, many women resort to all sorts of methods and means. The variety of different diets and dietary rules allows you to create a suitable diet for the week, which will not only be useful for your health and shape, but also delicious. In other words, to give a reliable answer to the question of how to lose weight quickly at home in a week, you need to competently approach the preparation of an individual weight loss program. In addition, those who lose weight have a wide choice 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, party or long-awaited meeting. Given the accelerated pace of modern life, there is often no time left to stay in shape. This leads to the need for quick weight loss methods.
According to numerous dietary reviews, it is quite possible to lose weight fast in seven days. Keep in mind that common methods of rapid weight loss have serious negative consequences for health. Such stress for the body can lead to the development of unpleasant consequences and diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you do not have to sacrifice your health for beauty later.
What should you eat for effective weight loss?
The answer to the question of how to lose weight quickly in a short period of time lies in an invariable rule, which is: you should eat less than your body consumes as a result of daily activities. To lose weight in a week, you need to take into account the nutritional value of the food consumed, ie the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.Give preference to foods high in complex carbohydrates. These products include:
- Coarse oatmeal,
- buckwheat porridge,
- rice porridge,
- millet,
- wholemeal bread,
- rye pasta,
- bread without sugar and yeast,
- wholemeal pie and baked potatoes.
To lose weight, the foods listed above should be consumed in the morning or at noon so that you do not feel hungry in the evening. The diet should also contain healthy fats, the main source of which are 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 fast, do not forget about healthy foods rich in healthy vitamins: vegetables and fruits. They should form the basis of proper nutrition, especially during the period of weight loss and diets.
For weight loss, give up "canned" corn and peas, but bananas, mangoes, grapes are recommended to eat in pieces: although they contain large amounts of nutrients, they belong to heavy foods, the use of which is allowed as part ofweight loss a week before noon. . .
Sample menu
- The first day drink kefir (two hundred grams) as a snack and then green tea. For lunch, eat two hundred grams of chicken broth. For afternoon breakfast, a little low-fat yogurt and two glasses of milk for dinner.
- The second day includes breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, season the ingredients with olive oil. For breakfast, eat two medium-sized cucumbers, and for dinner, make a vegetable salad of cucumber, herbs and peppers.
- 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 lunch. Have one grapefruit for dinner.
- Breakfast on the fifth day should consist of two boiled eggs. Second breakfast - a little boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with a garnish of boiled peas. Afternoon snack - a little low-fat cottage cheese. Eat some hard cheese for dinner.
- Sixth day of the week: For breakfast, drink two cups of kefir and a cup of sugar-free tea. Later, drink a glass of grapefruit juice. Eat some chicken broth for lunch. A milk shake is suitable for an afternoon snack. Drink two glasses of milk for dinner.
- Eat two eggs and a cup of green tea for your last breakfast. Eat each fruit a little later. For lunch, a light soup with rice or buckwheat is ideal. For an afternoon snack, eat an apple or, for example, a pear. Vegetable salad is perfect for dinner.
What exercises should you do to reduce the volume?
When choosing the type of physical activity, you should follow your preferences, as well as based on which part of the body needs correction. For example, for those whose weight is within acceptable limits, to lose weight fast, you should choose regular jogging, swimming, shaping, gymnastics or aerobics. Below are two sets of exercises aimed at rapid weight loss of the waist and priests.
Exercises for weight loss in the abdomen and side
- Exercise 1:Lie on your back, spread your arms to the side and keep your shoulders on the floor. Slowly raise your legs, lock them in a right angle position, and then gradually lower them to the right. For a deep breath, hold the canopy close to the floor. To lose weight fast in a week, do the exercise ten times. Take two approaches.
- Exercise 2:Lie on the floor, bend your legs, put on your knees. Inhale - slowly move your arms behind your head, while lifting the pelvis off the floor and then the spine. For fast weight loss, do seven to ten repetitions every day.
- Exercise 3:Sit on your toes, put your palms on the floor, pull your abdomen. Rotate your body to the left while straightening your right leg. The pelvis and knee of the left leg should be open. To lose weight fast in one week, do three to five sets of ten repetitions.
In the hips and legs
- Exercise 1:Stand up and start squatting slowly. Imagine sitting in an invisible chair. Hold this position for a few seconds. For fast weight loss, do the exercise ten times. Take two approaches.
- Exercise 2:Stand up straight, jump first with your right foot, then do the same step with your left foot. The knees should be bent at a right angle. To lose weight fast, do the exercise ten times. Do three sets.
- Exercise 3:Lie on your back, bend your knees and press your feet firmly to the floor. Raise your hips so that the angle between the floor and your butt is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.
Effective ways to lose weight fast
Express diets for a week will help you lose weight significantly in a short period of time. It is worth saying a few words about the harm caused by such methods: such diets border on starvation. Long-term refusal to eat enough food contributes not only to a reduction in waist size, but also to the development of serious health problems. Think about this when, in pursuit of slimness, you decide to resort to an express diet for a week.
On kefir
The low-calorie kefir diet will help you cleanse your body and achieve your 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, fruit (except bananas and grapes). The sixth day should be on an empty stomach.
On buckwheat or rice
For fast weight loss buckwheat you need to eat 50 g of cooked cereals and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. Starting on the fifth day, green tea can be added to the diet. If you feel very hungry, it is allowed to eat an apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.
The rice diet includes the consumption of two tablespoons of cooked cereal every day. After two hours you can drink a glass of water or apple juice. Four hours should be followed by lunch with an emphasis on healthy eating (carrots, tomatoes, cucumbers, eggplant and other vegetables). It is allowed to eat a little lean meat, fish, fruit. For dinner you should eat two tablespoons of boiled or soaked rice.
On oatmeal
To lose weight in a week, eat oatmeal without added salt or sugar. It is allowed to sweeten the porridge with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are allowed only in the morning. Serving size - 250 g. To maintain a normal metabolism while dieting for a week, drink plain still water.
On the water
Rapid weight loss with water is a very dangerous way to lose weight. Refusal to eat food can lead to irreversible consequences. The resulting weight loss will lead to the development of serious diseases. To achieve the maximum effect without harming your health, it is advisable to reduce the number of calories consumed, rather than eliminate them completely. It is also important to do a set of exercises and not lie on the couch. Getting rid of chubby cheeks and wrinkles at the waist is not worth losing health.