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

Losing weight in seven days is entirely possible.Such a desire does not arise by chance.This means that there is a special event coming up and you want to look impeccable in it.Before you start losing weight quickly, you need to choose the option that suits you best.

Food is stressful for the body, which can lead to disturbances in the human body.How much and is it possible to lose weight in a week without 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 nutritional rules, it is quite possible, but the most important thing is to maintain your weight later.In no case should you go on a hunger strike or follow a strict mono-diet, the essence of which consists of only one included product.There are a large number of balanced diet plans that help you lose 2 to 7 kilos of excess weight in a week.

For some people, losing weight quickly is frustrating.It's simple to explain: the first to lose weight are the face, neckline and shoulders, then it's the turn of the problem areas of the body, the stomach, 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 massages will help, increasing blood flow and “burning” fat faster.A suitable diet will help you lose weight quickly and sustainably.

Principles of good nutrition

To make weekly weight loss realistic, each person chooses an individual diet.Its effect should be to reduce weight, maintain results and, above all, maintain health.The result of weight loss under temporary restrictions depends on a balanced diet.Other factors do not have time to manifest themselves in a short 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, it will only improve your health.

The restoration rules are as follows:

1. Set priorities by building a system.

2. The basis of the diet is proteins as well as good fats and carbohydrates.Liquid at a rate of 1.5 to 2 liters per day.
3. Ensure a calorie deficit.The calculation of this indicator must be strictly individual.
4. Meal frequency: 5 times a day.Breakdown 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 weight loss, it is important to refrain from overeating.If excess weight exceeds the limit of 30 kg, then before a weekly fasting diet, a consultation with a nutritionist is necessary.

Example menu

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

First day - saturate 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, vegetable compote.
4. Nuts, pear, in moderation.

Day two – nutrients:

1. 5 fried egg whites, spinach compote.
2. Vegetable puree soup, a piece of cereal bread.
3. Vegetable and fish compote.
4. 0% fat yogurt, fresh berries, dried fruits.

Third day - vitamins, minerals:

1. Oatmeal on water, pear.
2. Wholemeal bread, vegetables.
3. Slow-cooked chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day four – 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.

The fifth day 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. Vegetables simmered with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apple, nuts.

The week-long diet is effective and simple, and its menu can be adjusted by replacing the ingredients with ones similar in calorie content and nutritional value.

Best exercises

To lose a few pounds urgently, you can't do without sporting activities.Today, exercises have been developed for all problem areas.Most of them are done holistically, while working the entire body.This is a complementary action to a healthy diet, without which it would be useless.

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

• run in place, walk;
• turns;
• hand rotation.

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

For the feet

To help you lose 5 kg in a week, a series of exercises has been developed.Here the countdown is timed, allocating 45 to 60 seconds for each exercise.You need to perform the exercises at a pace to enhance the effect.

Manual 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 at your sides.
2. Lift your torso, straight legs rest on the floor.

When running, the press is also pumped.Execution and rehearsal time as well.

An effective complex involves spinning 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 ground.

For the hips

The main exercise for losing weight is the back lunge.The exercises help tighten the back of the thigh.

1. Stand straight, place your hands on your hips.
2. Kick your leg backwards.
3. Return to the initial 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 on one side, hand in the air.
3. Go back and repeat on the other side.

Each side has 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 with your back straight and press your hands against your chest.
3. The weights will reinforce the effect.

For the stomach

This exercise will tighten your abdominal muscles and take extra inches off your waist:

1. Lie on your back on the mat, grab the support with your hands.
2. The legs are bent.
3. Exhale and raise your legs.
4. Inhale and descend.
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 rotate continuously for at least 10 minutes.If the hoop falls, you have to pick it up and start again.The more you continually turn it,the greater the effect you can achieve.

“Riveting” exercise:

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 repetitions slowly.

All the exercises listed are simple and accessible, they can be done at home.However, their regular implementation will provide muscle tone, 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 whose main product 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 a glass of cereal, cover with a lid and leave for 8-10 hours.Use during the day in any quantity.The main condition is the absence of salt, oil, sugar or seasonings.In addition, you can drink a liter of low-fat kefir or herbal tea.If you are 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 very effective diet for losing weight in one 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 fat content is zero.You can drink water and herbal teas 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.

Nutritional 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, allows you to lose 5 kg in a week.

On the water

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

The daily menu consists of:

1. Drink mineral water - 1.5 liters.
2. Skimmed 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. Skimmed 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 rosehip infusions 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 completing the diet.With the help of an oatmeal diet, you can quickly lose weight in a week.

Quail

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

Every day you can eat 300 grams of fat-free cottage cheese and drink up to one and a half liters of 1 percent kefir.The daily norm should be divided into six doses.You need to be careful when leaving the cottage cheese diet.Gradually add foods, first fruits, cereals and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Apple

This budget-friendly option is light and delicious.And the result can reach 7 kg per week.The diet menu contains apples and water.Weight loss results from restricting calorie intake.

You can add to your diet a piece of rye bread per day, as well as green tea.The norm per day is 1.5 kg of apples.

Wraps for weight loss

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

The wraps are available at home, they are:

• coffee;
• chocolate;

• Honey;
• oil and others.

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

To lose weight quickly, a person must set a goal.While dieting, try to distract yourself with 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 and comprehensive manner, will eliminate some of the extra pounds.