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 simply arise.This means you have a special event coming up and you want to look flawless.Before losing weight quickly, you need to choose the most suitable option for you.

Diet puts stress on the body, which can lead to disorders 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 eating plan.

Is it possible to lose weight in 7 days?

A week is a short but psychologically significant period of time that allows a person to achieve certain indicators.If you follow the dietary rules, this is quite possible, but the most important thing is that you maintain your weight later.Under no circumstances should you go on a hunger strike or follow a strict mono-diet, the core of which is one product contained in it.There are a variety of balanced diet plans that can help you lose 2 to 7 kilograms of excess weight within a week.

For some people, losing weight quickly is frustrating.This is explained very simply: First the face, chest and shoulders are removed, then it's the turn of the problem areas on the body, stomach, hips and buttocks.You don't have time to say goodbye to excess deposits, and the result does not meet expectations.In these cases, exercise and special massages that increase blood circulation and accelerate fat burning help.An adapted diet 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 action 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 show themselves in a short period of time.

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

The following rules apply to catering:

1. Prioritize yourself by building a system.

2. The basis of nutrition is proteins as well as the right fats and carbohydrates.Fluid in the amount of 1.5-2 liters daily.
3. Create a calorie deficit.The calculation of this indicator must be carried out strictly individually.
4. Frequency of meals: 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 losing weight for a week, it is important to avoid overeating.If the excess weight exceeds the limit of 30 kg, it is necessary to consult a nutritionist before starting a weekly fasting diet.

Sample menu

Everyone can individually put together a weekly weight loss diet, choosing healthy and popular ingredients.The main principle of the diet is the complete absence of flour products, confectionery and carbonated drinks.

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

Day one – Saturate the body with slow carbohydrates:

1. Dissolve oatmeal in water, add a piece of pear or kiwi.
2. Boiled fish and green salad.
3. Durum wheat noodles, steamed vegetables.
4. Nuts, pear, in moderation.

Day Two – Nutrients:

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

Day three – vitamins, minerals:

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

Day four – fiber and vitamins:

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

The fifth day is a day of fasting.Divide fresh vegetables and fruits into five portions, avoid physical activity, and do breathing exercises in the morning.

Day six – to summarize:

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

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

Seventh day - satiety:

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

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

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 these are performed comprehensively, using the entire body.This is an additional measure 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:

• to run, walk in place;
• curves;
• Hand rotation.

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

For feet

To make it possible to lose 5 kg in a week, a series of exercises has been developed.Here the countdown is timed, with 45-60 seconds allocated to each exercise.You need to do the exercises at a certain pace to enhance the effect.

Hand steps are performed for 45 seconds with one repetition:

1. Stand tall.
2. Lean forward, hands on the floor, legs straight.
3. Take a “step” back and forth with your hands.

Spinning exercise:

1. Lie straight on the mat with your arms along your body.
2. Raise your upper body with your straight legs on the floor.

The press is also pumped during the performance.Execution and repetition time as well.

An effective complex is turning a bicycle.

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

For hips

The most important exercise for losing weight is lunges.Exercises help tone the back of the thigh.

1. Stand up straight, place your hands on your hips.
2. Do a lunge with your leg backwards.
3. Return to original position.
4. Repeat with the other leg.
5. Perform the complex on each leg for 30 seconds and repeat twice.

Side plank:

1. Position – Stand in plank position.
2. Open to the side, hand up.
3. Go back and repeat the process on the other side.

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

Squats are necessary for every leg exercise.

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

For the stomach

This exercise will tone your abs and remove extra inches from your waist:

1. Lie on your back on the mat and grab the support with your hands.
2. The legs are bent.
3. Exhale and lift your legs.
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 tire must be rotated continuously for at least 10 minutes.If the tire falls off, you will have to pick it up and start over.The longer you rotate it continuously,the greater the effect you can achieve.

Exercise “Rivets”:

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

All of the listed exercises are simple and accessible and can be done at home.However, its regular use brings toned muscles, lightness and a good mood.

The most effective quick diets

The technique of losing weight in a week is very popular.Nutritionists have developed various menus that help enhance the effect.However, any diet requires prior knowledge of the plan and, if necessary, consultation with a doctor.

buckwheat

Mono diet, the main product of which is buckwheat.It contains few carbohydrates, promotes fat loss 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 in any amount during the day.The main condition is no salt, oil, sugar or spices.As a supplement, you can drink a liter of low-fat kefir or herbal tea.If you have enough of the porridge, you can eat 100 grams of low-fat cottage cheese and an unsweetened apple for lunch.After dinner you can sleep for 3-4 hours.

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 tea without restrictions.You should avoid sugar, salt, black tea and coffee.The following products can be added to kefir (no more than 400 grams), only with this type of diet the amount of kefir can be reduced to 0.5 liters.

Nutrition example:

1. Baked potato.
2. Low-fat cottage cheese.
3. Fruit.
4. Boiled chicken breast.
5. Like the third day.
6. 1.5 liters of water without gas.
7. Like on 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 water diet, the body not only says goodbye to seven kilograms, but also cleanses of toxins and eliminates swelling.

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, for lunch a light soup and a piece of boiled meat.
7. For breakfast and dinner - skim milk or cottage cheese.Drink half a liter of kefir for lunch.

On oatmeal

The oatmeal diet is simple and varied.In the first three days, eat oatmeal, drink herbal teas made from rose hips and green tea.How to prepare porridge correctly: Steam the oat flakes with boiling water and let it steep 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 the diet has ended.With the help of an oatmeal diet, you can quickly lose weight in a week.

quark

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 promote metabolic processes in the body, which breaks down fats.

Every day you can eat 300 grams of cottage cheese without fat and 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 quitting 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 is up to 7 kg per week.The diet menu contains apples and water.Weight loss occurs by 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.

Weight loss packs

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, 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 is tightened.Honey – nourishes, regenerates and eliminates cellulite.For the wrapping process, honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and firms the skin.

In order to lose weight quickly, you have to set a goal.While dieting, try to distract yourself with interesting activities and hobbies.You definitely need to get enough sleep.Avoid alcohol and other bad habits.All efforts, if carried out in a timely and comprehensive manner, will eliminate some of the extra pounds.