How to lose weight 5 kg per week, 10 kg at home

4 January 2021

In order to lose weight fast in a week, many women resort to all methods and means. A variety of different diets and nutrition rules allow you to create a suitable diet for the week, which will not only be beneficial to your health and shape, but also delicious. In other words, in order to give a reliable answer to the question of how to lose weight fast in a week, we need to competently approach the preparation of an individual program for weight loss. Moreover, those who lose weight are given a wide choice of different types of physical activity.

Is it possible to lose weight in one week and how much?

Every woman has asked this question at least once. Usually, such an assignment becomes especially relevant before the summer holidays, an important event - a wedding, a party or a long-awaited date. Given the accelerated pace of modern life, there is often no time left to maintain fitness. This leads to the need for fast weight loss methods.

According to numerous diet reviews, it is possible to lose weight fast in seven days. Please note that common methods of rapid weight loss have a serious negative impact on health. Such stress on the body can lead to unpleasant consequences and the development of diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you do not have to sacrifice beauty for later.

What should you eat for effective weight loss?

The answer to the question of how to lose weight fast in a short time lies in one unchanging rule that states: You should eat less than your body expends as a result of daily activity. To lose weight in a week, you need to consider the nutritional value of the food consumed, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber.

Choose foods that are rich in complex carbohydrates. These products include:

coarse oatmeal,
Buckwheat porridge,
rice porridge,
millet,
Whole grain bread,
rye pasta,
Bread without sugar and yeast,
Whole grain pita and baked potatoes.

To lose weight, you should eat the above foods in the morning or at lunch, so that you do not feel hungry in the evening. The diet should also include healthy fats, the main source of which is nuts. In this case the general rules for weight loss are one hundred percent: breakfast is important, lunch too, but dinner should be simplified.

Effective ways to lose weight in one week

In order to lose weight fast, do not forget about healthy foods rich in useful vitamins: vegetables and fruits. They need to lay the foundation for proper nutrition, especially during weight loss and dieting.

Avoid "canned" corn and peas for weight loss, but bananas, mangoes, grapes are recommended by the slice: Although they contain large amounts of nutrients, they are heavy foods that can be used for a week before lunch to lose weight. early. . .

Sample menu

Drink kefir (two hundred grams) for breakfast on the first day, then green tea. Serve two hundred grams of chicken broth for lunch. Two cups of milk for breakfast, low-fat yogurt and dinner.
The next day includes two new tomato breakfasts. Prepare a vegetable salad for lunch, sprinkle the ingredients with olive oil. Serve two medium-sized cucumbers for breakfast, and a vegetable salad of cucumber, herbs and bell peppers for dinner.
The third day of weight loss is milk. Breakfast - two hundred grams of milk, a cup of green tea without sugar. Second breakfast - two glasses of skim milk. Prepare a light chicken broth for lunch and drink two hundred milliliters of milk instead of dinner.
Eat two oranges for breakfast on the fourth day, and one grapefruit a little later. Make a fruit salad for lunch. Eat one apple or pear in the afternoon for snacks. Dinner at one of the grapefruits.
The fifth day breakfast should consist of two boiled eggs. Second breakfast - boiled fish. For lunch, boil one hundred and fifty grams of boiled chicken with peas and a side dish. Afternoon snack - a little low-fat cottage cheese. Serve cool cheese for dinner.

Sixth day of the week: Drink two cups of kefir and one cup of tea without sugar for breakfast. Drink a glass of grapefruit juice later. Serve the chicken for lunch. For lunch, the Milkshake is suitable. Drink two glasses of milk for dinner.
Enjoy two eggs and a cup of green tea for your last day breakfast. Eat any fruit a little later. For lunch, a light soup of rice or buckwheat is perfect. In the afternoon, eat an apple or, for example, a pear. Vegetable salad is perfect for dinner.

What exercises should you do to reduce the volume?

Exercise For example, for those whose weight is within the acceptable range, in order to lose weight fast, you should choose regular jogging, pool walking, training, gymnastics or aerobics. Below are two sets of exercises aimed at losing weight quickly and the weight of the priests.

Exercises for weight loss in the abdomen and sides

Exercise 1:Lie on your back, spread your arms out to the side and place your shoulder blades on the floor. Slowly lift your legs, lock in position at right angles, and then gradually lower to the right. For one deep breath, hold the hemp close to the floor. To lose weight fast in a week, do ten exercises. Do two approaches.
Exercise 2:Lie on the floor, bend your legs, bend your knees. Inhale - Slowly move your hands behind your head while lifting your pelvis off the floor, then your spine. Do seven to ten repetitions every day for fast weight loss.

in the thighs and legs

Exercise 1:Stand up straight and start fighting slowly. Imagine sitting in an invisible chair. Hold this position for a couple of seconds. Exercise ten times for fast weight loss. Do two approaches.
> The elbows should be bent at right angles. To lose weight fast, do the exercise ten times. Make three sets.
Exercise 3:Lie on your back, bend your knees and feet firmly on the floor. Raise your thighs so that the angle between the floor and the buttocks is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.

Effective Ways to Express Weight Loss

Express diets for a week can help you lose a lot of weight in a short time. A few words about the harm that such methods cause: such diets limit the boundaries. Long-term refusal to get enough food contributes not only to a reduction in waist size, but also to the development of serious health problems. Keep this in mind when deciding to lose weight, decide to go on an express diet for a week.

on kefir

Low calorie kefir diet will help you cleanse your body and achieve your goal. Every day for a week you should drink half a liter of kefir, as well as eat 400 g of one desired product: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruit (except bananas and grapes). The sixth day should be fasting.

on buckwheat or rice

To lose weight quickly on buckwheat, you should eat 50 g of cooked cereal and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. From the fifth day it is allowed to add green tea to the diet. When you feel very hungry, you are allowed to eat one apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.

The

rice diet involves taking two tablespoons of cooked grains daily. After two hours you can drink a glass of water or apple juice. After four hours should come lunch on healthy foods (carrots, tomatoes, cucumbers, eggplant and other vegetables). Slightly lean meats, fish, fruits are allowed. For dinner you should eat two tablespoons of boiled or soaked rice.

on oatmeal

To lose weight in a week, eat oatmeal without salt or sugar. Sweet porridge with a small amount of dried fruit is allowed, but keep in mind that such carbohydrate supplements are only allowed in the morning. The size of the gift - 250 gr. To maintain a normal metabolism, during the diet for a week, drink more carbonated carbonated water.

on water

Fast weight loss is a very dangerous way to lose weight on water. Refusal to eat can lead to irreversible consequences. Losing weight as a result will lead to the development of serious diseases. To achieve the maximum effect without harming your health, it is recommended to reduce the number of calories consumed and eliminate them completely. Also important is the combination of exercises and lying on the couch. Getting rid of sagging cheeks and waist wrinkles is not worth losing your health.