Losing weight in seven days is quite possible.Such a desire does not just arise.This means that there is a special event coming up, and you want to look flawless in it.Before you start losing weight quickly, you need to choose the most suitable option for you.
Dieting is a stress for the body, which can lead to disorders 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 nutritional 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 indicators.If you follow the rules of the diet, it 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 number of balanced diet plans that help you lose anywhere from 2 to 7 pounds of excess weight in a week.
For some people, losing weight quickly is frustrating.It's easy to explain: first the face, chest and shoulders are slimmed, then the problem parts of the body, stomach, hips and buttocks come next.They don't 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 faster "burning" of fat.A customized diet will help you lose weight quickly and permanently.
Principles of proper nutrition
In order for weekly weight loss to be realistic, each person chooses an individual diet.Its effect should be to reduce body weight, maintain results, and most importantly, maintain health.The result of weight loss 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 weight loss period, as well as in the future.You can add other foods to your diet, it will only improve your health.
The catering rules are as follows:
- Set your priorities by building a system.
- The basis of nutrition is proteins plus real fats and carbohydrates.Liquid in the amount of 1.5-2 liters per day.
- Ensure a caloric deficit.The calculation of this indicator must be strictly individual.
- 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.
- No dry food.
- Portions: vegetables, first courses and dairy products in the amount of 150 g, meat and fish - 120 g.Nuts, fruits, vegetable oil - a little.
- Follow the diet every day.
After a week of weight loss, it is important to refrain from overeating.If the excess weight exceeds the limit of 30 kg, then a consultation with a nutritionist is required before the weekly fast.
Sample menu
Everyone can individually create a weekly diet for weight loss, choosing healthy and favorite ingredients.The main principle of the diet is the complete rejection of flour products, sweets and carbonated drinks.
The basis is a dietary menu for the week, in which the daily meal is divided into 4 phases: breakfast, lunch, dinner and snack.
The first day - saturating the body with slow carbohydrates:
- Oatmeal in water, add a piece of pear or kiwi.
- Boiled fish and green salad.
- Durum wheat pasta, stewed vegetables.
- Nuts, pears, in moderation.
Second day - nutrients:
- 5 fried egg whites, stewed spinach.
- Pureed vegetable soup, a piece of wheat bread.
- Stewed vegetables and fish.
- Yogurt with 0% fat, fresh berries, dried fruit.
Third day - vitamins, minerals:
- Oatmeal on water, pear.
- Whole grain bread, vegetables.
- Stewed chicken with vegetables.
- Dried apricots, fruit smoothie.
Fourth day - fiber and vitamins:
- Any unsweetened porridge, orange.
- Steamed fish, vegetable salad.
- Stewed beef with vegetables.
- 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, exclude physical activity and do morning breathing exercises.
Sixth day - to summarize:
- Apple and low-fat cottage cheese.
- Vegetable and pasta soup.
- A few boiled shrimps, vegetable salad.
- Fruits and nuts.
Seventh day - saturation:
- Wholemeal flour pancakes with berries.
- Stewed vegetables with meat.
- Boiled fish with vegetables.
- Yogurt 0%, apple, walnuts.
The diet for a week is effective and simple, and its menu can be adjusted by changing the ingredients to those that are similar in terms of caloric content and nutritional value.
The best exercises
In order 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, with the work of the whole body.This is an additional action to a healthy diet, without which it makes no sense.
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;
- arm rotation.
These simple and easy exercises have no less significant role than the main complex.They must be performed at maximum speed.
For the feet
To be able to lose 5 kg in a week, a set of exercises has been developed.Here, the countdown is timed, allocating 45-60 seconds for each exercise.Exercises must be performed at a pace to enhance performance.
Hand steps are performed for 45 seconds, with one repetition:
- Stand up straight.
- Lean forward, hands on the floor, legs straight.
- "Step" your hands back and forth.
Twisting exercise:
- Lie straight on the mat, arms along the body.
- Raise the torso, straight legs lie on the floor.
During the performance, the press is also pumped.Runtime and replay as well.
An effective complex is turning the bicycle.
- Lie down on the mat.
- Lift your legs, bend your knees and spin the bike in the air.
- Lie on the floor.
For the hips
The main exercise for weight loss is back lunges.The exercises help tighten the back of the thigh.
- Stand up straight, put your hands on your hips.
- Jump up with a backward leg.
- Return to the original position.
- Repeat with the other leg.
- Do the complex for 30 seconds on each leg, repeat 2 times.
Sideboard:
- Position - stand in a plank position.
- Open to one side, hand up.
- Go back and repeat on the other side.
Each side is given 30 seconds.After completing the complex, do one repetition.
Squats are essential in any leg exercise series.
- Feet shoulder width apart, hands down.
- Sit with your back straight and place your hands on your chest.
- Weights will enhance the effect.
For the stomach
This exercise will tighten the abdominal muscles and remove extra centimeters from the waist:
- Lie on your back on the mat, grasp the support with your hands.
- The legs are bent.
- Exhale and lift your legs.
- Breathe in and come down.
- Repeat the exercise 15-20 times, then rest for 30 seconds and repeat the approach.
Exercising with a hoop effectively "burns" fat in problem areas, improves metabolism and eliminates cellulite deposits.The hoop must rotate without interruption for at least 10 minutes.If the hoop falls, you have to pick it up and start over.The longer you continuously turn it, the
you can achieve a greater effect.
"Rivet" exercise:
- Lie on your back.
- Raise your legs and torso to the maximum upper position, touch your legs with your hands.
- Do 10 repetitions slowly.
All the mentioned exercises are simple and affordable, they can be performed at home.However, their regular use will bring tight muscles, lightness and good mood.
The most effective fast diet
The technique of losing weight in a week is very popular.Nutritionists have developed various menus that help improve performance.However, each diet requires prior familiarization with its plan and, if necessary, consultation with a doctor.
Buckwheat
Mono diet, the main product of which is buckwheat.It contains few carbohydrates, promotes fat breakdown, and is rich in proteins and vitamins.Buckwheat is prepared simply: pour one glass of cereal with boiling water, 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 spices.As an addition, 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 for 3-4 hours after dinner.
Kefir
This diet, which is very effective for losing weight in 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 fat content is zero.You can drink water and herbal teas without restrictions.Sugar, salt, black tea and coffee should not be consumed.The following products can be added to kefir (no more than 400 grams), only in this type of diet the amount of kefir can be reduced to 0.5 liters.
Diet example:
- Baked potatoes.
- Fresh low-fat cheese.
- Fruit.
- Boiled chicken breast.
- Like the third day.
- 1.5 liters of water without gas.
- Like the fifth day.
A similar menu, combined with an iron will, makes it possible to lose 5 kg in a week.
On the water
In a week of water diet, apart from saying goodbye to seven kilograms, the body is cleansed of toxins and swelling is removed.
The daily menu consists of:
- Drink mineral water - 1.5 liters.
- Skimmed milk - 1 liter.You can eat a green apple before going to bed.
- Drink mineral water - 1.5 liters.
- Cabbage and carrot salad with herbs, a drop of vegetable oil.
- Skimmed milk - 1 liter.
- For breakfast - boiled egg, tea, lunch - light soup and a piece of boiled meat.
- For breakfast and dinner - skimmed milk or cottage cheese.For lunch, drink half a liter of kefir.
On oatmeal
The oat diet is simple and varied.For the first three days, eat oatmeal, drink herbal infusions of rose hips and green tea.Correct procedure for preparing porridge: scald 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 going to bed during the whole diet.It is advisable to follow this rule even after finishing the diet.With the help of 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 the curd diet on kefir, thanks to which you can get rid of five kilograms in a week.Fermented dairy products speed up metabolic processes in the body, due to which fats are broken down.
Every day you can eat 300 grams of fresh 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 have to be careful when leaving the cottage cheese diet.Add food gradually, first fruits, grains and lean meats.To consolidate the result, you should not eat sweets for two weeks.
Apple
This budget option is light and tasty.And the result is up to 7 kg per week.Diet menu includes apples and water.Weight loss occurs as a result of calorie restriction.
You can add one piece of rye bread a day to your diet, as well as green tea.The daily norm is 1.5 kg of apples.
Wraps for weight loss
One of the most popular procedures for volume reduction is body wraps.With its help, you can tighten the skin, make it firm and elastic, which will correct 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 taut.Honey - nourishes, restores, removes cellulite.For the wrapping process, the honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and tightens the skin.
In order to lose weight quickly, a person must formulate a goal for himself.While on a diet, 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 undertaken on time and in a comprehensive manner, will eliminate part of the excess weight.