How to lose 5 kg per week: effective diet and exercise

It is very possible to lose weight in seven days. Such a desire does not arise like that. This means that some special event is planned in advance and I want to look perfect in it. Before you start losing weight quickly, you need to choose the most suitable option for you.

Diet is stress for the body, as a result of which dysfunctions in the human body are possible. How much and is it realistic to lose weight in a week and not cause harm? The answer is to stick to the nutritional plan developed.

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 nutrition rules, it is very possible, but the most important thing is to maintain your weight later. In no case should you go on a hunger strike or "sit" on a harsh mono-diet, the essence of which is a product included in it. There are a lot of diet plans that help you lose 2 to 7 kilograms of excess weight in a weekly period.

Losing weight quickly is frustrating for some people. Explaining this is simple: the first to lose weight are the face, chest, shoulders, then comes 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 meet expectations. In these cases, sports activities, a special massage that improves blood flow and "burns" fat at a faster rate, will help. Lean nutrition will help you lose weight quickly and permanently.

Principles of good nutrition

To make weekly weight loss a reality, each person chooses an individual diet. Its effect should be to reduce weight, maintain the result and, most importantly, maintain health. The result of losing weight under a temporary restriction 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. Other foods can be added to the diet, this will only improve health.

The rules for catering are the following:

1. Set your priorities by building a system.

2. The basis of nutrition is protein plus adequate fat and carbohydrates. Liquid in the amount of 1, 5-2 liters per day.
3. Maintain a calorie deficit. The calculation of this indicator must be strictly individual.
4. Frequency of meals: 5 times a day. Distribution of the daily ration: breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry water.
6. Portions: 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 your diet every day.

After a week of losing weight, it is important not to overeat. If the excess weight exceeds the 30 kg limit, a consultation with a dietitian is necessary before a weekly fasting diet.

Sample Menu

Each week's weight loss diet can be done individually by choosing healthy and favorite ingredients. The main principle of food intake is a complete rejection of flour products, confectionery sweets, carbonated drinks.

The basis of the diet menu for the 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 slice of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat pasta, stewed vegetables.
4. Walnuts, pear, in moderation.

Day Two - Nutrients:

1. 5 fried egg whites, stewed spinach.
2. Vegetable puree soup, a slice of grain bread.
3. Vegetable and fish stew.
4. 0% Yogurt, Fresh Berries, Nuts.

Day three - vitamins, minerals:

1. Oatmeal in the water, pear.
2. Whole wheat bread, vegetables.
3. Chicken stewed with vegetables.
4. Dried apricots, smoothie.

Day four: fiber and vitamins:

1. Any porridge without sugar, orange.
2. Steamed fish, vegetable salad.
3. Beef stew with vegetables.
4. Two apples roasted with honey and cinnamon, low-fat cottage cheese.

Day 5: download. Divide fresh vegetables and fruits into five meals, exclude physical activity, and do breathing exercises in the morning.

Day six - to summarize:

1. Low-fat apple and cottage cheese.
2. Vegetable and pasta soup.

3. Various boiled shrimp, vegetable salad.
4. Fruits and nuts.

Saturation of the seventh day:

1. Wholemeal pancakes with red berries.
2. Vegetables stewed with meat.
3. Boiled fish with vegetables.
4. 0% yogurt, apple, walnuts.

The diet of the week is effective and simple, and its menu can be adjusted by changing the ingredients to obtain the same calorie and utility.

Best exercises

In order to urgently lose a few kilograms, you can not do without sports loads. Today exercises have been developed for all problem areas. Most of them are done in a complex way, while working the whole body. This is an additional action to a healthy diet, without which it will be meaningless.

Classes should start with a warm-up, their purpose is to warm up the muscles. Included in the heating complex:

• running in place, walking;
• pending;
• rotation of the hand.

These simple and easy exercises are just as important as the main complex. They must be done as quickly as possible.

For legs

To lose 5 kg in a week became a reality, a series of exercises was developed. Here the countdown goes in time, allocating between 45 and 60 seconds for each exercise. You should perform the exercises at a pace to enhance the effect.

Perform arm steps for 45 seconds, with one rep:

1. Stand up.
2. Lean forward, put your hands on the floor, legs straight.
3. Hands "step" forward, backward.

Twisting exercise:

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

When run, the press is also pumped. Execution and replay times as well.

One effective complex is spinning the bike.

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

For hips

The main weight loss exercise is back lunges. The exercise helps to tighten the back of the thigh.

1. Stand up straight with your hands on your hips.
2. Lunge back with your foot.
3. Returns to the 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: enter the bar.
2. Open to the side, arm up.
3. Go back and repeat in reverse.

Each side has 30 seconds. After completing the complex, do one rep.

Squats are essential in any set of leg exercises.

1. Feet shoulder-width apart, arms lower.
2. Sit up straight, press your arms to your chest.
3. The weights will increase the effect.

Belly

The exercise will tighten the abdominal muscles, remove extra inches from the waist:

1. Lie on your back on the mat, grasp the support with your hands.
2. Bent legs.
3. With an exhale, lift your legs up.
4. With a sigh, put it down.
5. Repeat the exercise 15-20 times, then rest for 30 seconds and do the approach again.

Exercise with a ring "burns" fat in problem areas, improves metabolism and removes cellulite deposits. The ring should be rotated without interruption for at least 10 minutes. If the hoop falls off, pick it up and start over. The more you rotate it continuously,, the more effect you will get.

Fascinating 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 reps slowly.

All of these exercises are simple and affordable and can be done at home. However, doing them regularly will bring you toned muscles, lightness, and a good mood.

The most effective fast diets

The weekly weight loss technique is very popular. Nutritionists have developed a variety of menus to help enhance the effect. However, any diet requires prior familiarization with your plan and consultation with a doctor, if necessary.

Buckwheat

Mono-diet, whose main product is buckwheat. It contains few carbohydrates, promotes fat breakdown, is rich in protein and vitamins. Buckwheat is prepared simply: a glass of cereal is poured with boiling water, covered with a lid and insisted for 8-10 hours. Consumed during the day in any quantity. The main condition is without salt, oil, sugar, seasonings. As a supplement, you can drink a liter of low-fat kefir, herbal tea. If you get tired of porridge, you can eat 100 grams of low-fat cottage cheese, an apple without sugar for lunch. You can sleep 3-4 hours after dinner.

Kefir

This diet, which is very effective for losing weight for a week, is not a mono diet. Any low calorie product is added to the main ingredient. The daily norm for kefir is 1, 5 liters, the percentage of fat is zero. You can drink water and herbal tea without restrictions. You cannot use sugar, salt, black tea or 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.

Example of food:

1. Baked potatoes.
2. Low-fat cottage cheese.
3. Fruit.
4. Boiled chicken breast.
5. Like the third day.
6. 1. 5 liters of still water.
7. Like the fifth day.

This menu, together with an iron will, allows you to lose 5 kg per week.

In the water

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

The daily menu consists of:

1. Drink mineral water - 1, 5 liters.
2. Skimmed milk - 1 liter. You can eat a green apple before going to bed.
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 - 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.

With oats

The oatmeal diet is simple and varied. For the first three days, eat oatmeal, drink rosehip herbal extracts, green tea. The correct process for cooking porridges: oatmeal is steamed with boiling water, infused for 10 minutes. This method preserves the beneficial properties of oats. In the following days, it is allowed to add a green apple to the daily diet.

You can eat 3 hours before bed throughout your diet. It is advisable to follow this rule once the diet is finished. With the oatmeal diet, you can lose weight quickly in a week.

Curd

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

Every day you can eat 300 grams of fat-free cottage cheese, drink up to one and a half liters of 1% kefir. The daily amount should be divided into six doses. It is necessary to leave the curd diet with caution. Add foods gradually, first fruits, cereals and lean meats. To consolidate the result, you should not eat sweets for two weeks.

Apple

This inexpensive option is light and tasty. And the result is up to 7 kg per week. The diet menu includes apples and water. Weight loss occurs as a result of restricting your calorie intake.

You can add a piece of rye bread a day to your diet, as well as green tea. The norm per day is 1, 5 kg of apples.

Slimming wraps

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

The wrappers are available at home, they are:

• coffee;
• chocolate;

• honey;
• oil and others.

The caffeine in coffee acts on fat deposits, breaks them down. The skin takes on a healthy color and is toned. Honey: nourishes, restores, eliminates cellulite. For the wrapping process, the honey is melted in a water bath. The cocoa found in chocolate rejuvenates and firms the skin.

To lose weight quickly, a person must formulate a goal. During the diet, try to distract yourself with interesting activities, hobbies. Make sure you get enough sleep. Avoid drinking alcohol and other bad habits. All efforts, if carried out in a timely and complex manner, will save some of the extra pounds.