How to lose 5 kg in a week: effective diets and exercises

Losing weight in seven days is quite possible.Such a desire does not just arise.This means that there is some special event coming up, and you want to look impeccable at it.Before you start losing weight quickly, you need to choose the most suitable option for yourself.

Diet is stress for the body, which can result in disruptions in the human body.How much and is it possible to lose weight in a week without causing harm?The answer lies in following a developed nutritious nutrition 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 indicators.If you follow the rules of nutrition, this is quite possible, but the most important thing is to maintain your weight later.Under no circumstances should you go on a hunger strike or go on a strict mono-diet, the essence of which consists of one product included in it.There are a large number of balanced nutrition plans that help you lose from 2 to 7 kilograms of excess weight over a week.

For some people, losing weight quickly is frustrating.It’s simple to explain: the first to lose weight is the face, chest, and shoulders, then it’s the turn of the problem areas of the body, abdomen, hips and buttocks.They do not have time to say goodbye to excess deposits, and the result does not live up to expectations.In these cases, exercise and special massage will help, increasing blood flow and “burning” fat at a faster rate.Adjusted nutrition will help you lose weight quickly and permanently.

Principles of proper nutrition

To make weekly weight loss realistic, each person chooses an individual diet.Its effect should be to reduce weight, maintain results, and most importantly, maintain health.The result of losing weight under temporary restrictions depends on a balanced diet.Other factors do not have time to show themselves in a short period of time.

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

The rules for catering are as follows:

1. Set priorities for yourself by building a system.

2. The basis of nutrition is proteins plus the right fats and carbohydrates.Liquid in the amount of 1.5-2 liters daily.
3. Ensure a calorie deficit.The calculation of this indicator must be strictly individual.
4. Meal frequency: 5 times a day.Distribution of the daily norm: for breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry food.
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 the diet every day.

After a week of losing weight, it is important to refrain from overeating.If excess weight exceeds the limit of 30 kg, then before a weekly fasting diet, consultation with a nutritionist is necessary.

Example menu

Everyone can create a weekly weight loss diet individually, choosing healthy and favorite ingredients.The main principle of eating is a complete rejection of flour products, confectionery sweets, and carbonated drinks.

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

Day one - saturating the body with slow carbohydrates:

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

Day two - nutrients:

1. 5 fried egg whites, stewed spinach.
2. Vegetable puree soup, a piece of grain bread.
3. Stewed vegetables and fish.
4. Yogurt with 0% fat, fresh berries, dried fruits.

Day three - vitamins, minerals:

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

Day four - fiber and vitamins:

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

Day five is a fasting day.Divide fresh vegetables and fruits into five doses, eliminate physical activity, and do morning breathing exercises.

Day six – to summarize:

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

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

Seventh day - saturation:

1. Pancakes made from whole grain flour with berries.
2. Stewed vegetables with meat.
3. Boiled fish with vegetables.
4. Yogurt 0%, apple, nuts.

The diet for a week is effective and simple, and its menu can be adjusted by changing the ingredients to ones that are similar in calorie content and nutritional value.

Best exercises

To urgently lose a few kilograms, you cannot do without sports activities.Today, exercises have been developed for all problem areas.Most of them are performed comprehensively, while working the entire body.This is an additional action to a healthy diet, without which there will be no point.

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

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

These simple and easy exercises have no less significant role than the main complex.They must be performed at maximum speed.

For feet

To make it possible to lose 5 kg in a week, a set of exercises was developed.Here the countdown is timed, allocating 45-60 seconds for each exercise.You need to perform the exercises at a pace to enhance the effect.

Hand steps are performed for 45 seconds, with one repetition:

1. Stand up straight.
2. Lean forward, hands on the floor, legs straight.
3. “Step” forward and backward with your hands.

Twisting exercise:

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

When performing, the press is also pumped.Execution and repetition time too.

An effective complex is to spin a bicycle.

1. Lie down on the mat.
2. Raise your legs, bend your knees, and spin the bike in the air.
3. Get down on the floor.

For hips

The main exercise for losing weight is back lunges.Exercises help tighten the back of the thigh.

1. Stand straight, place your hands on your hips.
2. Lunge backwards with your leg.
3. Return to 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 - stand in plank position.
2. Open to one side, hand up.
3. Go back and repeat on the other side.

Each side is given 30 seconds.After completing the complex, do one repetition.

Squats are necessary in any set of leg exercises.

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

For the belly

This exercise will tighten your abdominal muscles and remove extra centimeters from your waist:

1. Lie on your back on the mat, grab the support with your hands.
2. Legs are bent.
3. Exhale and raise your legs up.
4. Inhale and lower down.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and perform the approach again.

Exercise with a hoop effectively “burns” fat in problem areas, improves metabolism, and eliminates cellulite deposits.The hoop must be rotated without interruption for at least 10 minutes.If the hoop falls, you need to pick it up and start over.The longer you turn it continuously,the greater the effect you can achieve.

Exercise "rivet":

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

All of the exercises listed are simple and accessible, they can be performed at home.However, their regular implementation will bring toned muscles, lightness and good mood.

The most effective fast diets

The technique of losing weight in a week is very popular.Nutritionists have developed a variety of menus that 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, and is rich in proteins and vitamins.Buckwheat is prepared simply: pour boiling water over one glass of cereal, cover with a lid and leave for 8-10 hours.Use during the day in any quantity.The main condition is no salt, oil, sugar, or seasonings.As a supplement, you can drink one liter of low-fat kefir or herbal tea.If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.You can sleep 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight in a week, is not a mono-diet.Any product low in calories is added to the main ingredient.The daily norm of kefir is 1.5 liters, the fat content is zero.You can drink water and herbal tea without restrictions.You should not consume 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.

Nutrition example:

1. Baked potato.
2. Low-fat cottage cheese.
3. Fruits.
4. Boiled chicken breast.
5. Like the third day.
6. 1.5 liters of water without gas.
7. Like the fifth day.

A similar menu, coupled with an iron will, makes it possible to lose 5 kg in a week.

On the water

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

The daily menu consists of:

1. Drink mineral water - 1.5 liters.
2. Skim milk - 1 liter.Before going to bed, you can eat a green apple.
3. Drink mineral water - 1.5 liters.
4. Cabbage and carrot salad with herbs, a drop of vegetable oil.
5. Skim milk - 1 liter.
6. For breakfast - a 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 infusions of rose hips, and green tea.The correct process for preparing porridge: steam oatmeal with boiling water and leave for 10 minutes.This method preserves the beneficial properties of oatmeal.In the following days, you can add a green apple to your daily diet.

You can eat 3 hours before bedtime throughout the diet.It is advisable to follow this rule even after finishing the diet.With the help of an oatmeal diet, you can quickly lose weight in a week.

Curd

This diet is very effective and can be combined with various foods.The most effective diet is curd diet with kefir, thanks to which you can get rid of five kilograms in a week.Fermented milk products enhance metabolic processes in the body, as a result of which fats are broken down.

Every day you can eat 300 grams of cottage cheese without fat, drink up to one and a half liters of one percent kefir.The daily norm should be divided into six doses.You need to be careful when leaving the cottage cheese diet.Add foods gradually, first fruits, cereals and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Apple

This budget option is light and delicious.And the result from it is up to 7 kg per week.The diet menu contains apples and water.Weight loss occurs as a result of 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.

Wraps for weight loss

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

Wraps are available at home, they are:

• coffee;
• chocolate;

• honey;
• oil and others.

The caffeine contained 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.Cocoa, which is part of chocolate, rejuvenates and tightens the skin.

To lose weight quickly, a person must formulate a goal for himself.While on a diet, try to be distracted by interesting activities and hobbies.You definitely need to get enough sleep.Avoid drinking alcohol and other bad habits.All efforts, if carried out in a timely manner and in a comprehensive manner, will eliminate some of the extra pounds.