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

Losing weight in seven days is quite possible.This desire does not simply arise.This means there is some special event coming up and you want to look flawless at it.Before you start losing weight quickly, you need to choose the option that suits you best.

Diet is a stress for the body, which can result in disruptions 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 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 rules of nutrition, this is quite possible, but the most important thing is to maintain weight afterwards.Under no circumstances should you go on a hunger strike or follow a strict mono-diet, the essence of which consists of one product included in it.There are a large number of balanced nutritional plans that help you lose 2 to 7 pounds 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, chest and shoulders, then it's the turn of the problem areas of the body, abdomen, hips and buttocks.They do not have time to say goodbye to excessive deposits and the result does not live up to expectations.In these cases, special exercises and massages will help, increasing blood flow and “burning” fat more quickly.Adjusted nutrition 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 effect should be to reduce 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 manifest 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.You can add other foods to your diet, this will only improve your health.

The rules for restoration are as follows:

1. Set priorities for yourself by building a system.

2. The basis of nutrition is proteins, as well as the right fats and carbohydrates.Liquid in the amount of 1.5-2 liters per day.
3. Ensure a calorie deficit.The calculation of this indicator must be strictly individual.
4. Meal frequency: 5 times a day.Daily distribution: breakfast - up to 600 kcal, lunch - 200 kcal, lunch - 400 kcal, snack - 150 kcal and dinner - 300 kcal.
5. No dry food.
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 the diet every day.

After a week of losing weight, it is important to avoid overeating.If excess weight exceeds the limit of 30 kg, consultation with a nutritionist is necessary before the weekly fasting diet.

Example menu

Everyone can create a weekly weight loss diet individually by choosing healthy and favorite ingredients.The basic principle of nutrition is the complete rejection of flour products, confectionery sweets and carbonated drinks.

The basis is a weekly dietary menu, in which the daily meal is divided into 4 stages: breakfast, lunch, dinner and snack.

First day - saturating the body with slow carbohydrates:

1. Oatmeal in water, add a piece of pear or kiwi.
2. Cooked fish and green salad.
3. Durum wheat pasta, cooked vegetables.
4. Nuts, pear, in moderation.

Second day - nutrients:

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

Third day - vitamins, minerals:

1. Oats in water, pear.
2. Wholemeal bread, vegetables.
3. Chicken stewed with vegetables.
4. Dried apricots, fruit smoothie.

Fourth day - fiber and vitamins:

1. Any unsweetened porridge, orange.
2. Steamed fish, vegetable salad.
3. Stewed meat with vegetables.
4. Two apples baked 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.

Sixth day – to summarize:

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

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

Seventh day - saturation:

1. Pancakes made from wholemeal flour with red fruits.
2. Vegetables cooked with meat.
3. Fish cooked with vegetables.
4. 0% yogurt, apple, nuts.

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

Best exercises

To lose a few pounds urgently, you cannot do without sports.Today, exercises have been developed for all problem areas.Most of them are performed comprehensively, working the entire body.This is an additional action to a healthy diet, without which it is useless.

Classes should begin with a warm-up;your goal is to warm up your muscles.Included in the heating complex:

• running in place, walking;
• curves;
• hand rotation.

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

For feet

To make it possible to lose 5 kg in a week, a set of exercises was developed.Here the countdown is timed, allocating 45-60 seconds for each exercise.You need to perform the exercises at a pace to increase 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. “Pass” back and forth with your hands.

Twisting Exercise:

1. Lie on the mat, with your arms at your sides.
2. Raise the torso, straight legs rest on the floor.

When running, the press is also pumped.Execution and repetition time too.

An effective complex is spinning a bicycle.

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

For hips

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

1. Stand straight, place your hands on your hips.
2. Step backwards with your leg.
3. Return 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 - get into plank position.
2. Open to one side, hand up.
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. Weights will enhance the effect.

For the belly

This exercise will tense your abdominal muscles and remove extra centimeters from your waist:

1. Lie on your back on the mat, hold the support with your hands.
2. The legs are bent.
3. Exhale and lift your legs.
4. Inhale and lower.
5. Repeat the exercise 15 to 20 times, then rest for 30 seconds and do the approach again.

Exercise with a hoop effectively “burns” fat in problem areas, improves metabolism and eliminates cellulite deposits.The frame must be rotated without interruption for at least 10 minutes.If the bow falls, you need to pick it up and start again.The more you rotate it continuously,the greater the effect you can achieve.

Exercise "Rivet":

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 of the exercises listed are simple and accessible and can be performed at home.However, its regular application will bring toned muscles, 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 your plan and consultation with a doctor if necessary.

Buckwheat

Mono-diet, the main product of which 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 to have no salt, oil, sugar or seasonings.As a supplement, you can drink a 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 3 to 4 hours after dinner.

Kefir

This diet, 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 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.

Nutrition example:

1. Baked potato.
2. Low-fat cottage cheese.
3. Fruits.
4. Cooked chicken breast.
5. Like the third day.
6. 1.5 liters of still water.
7. As on the fifth day.

A similar menu, combined with an iron will, allows you to lose 5 kg in a week.

In the water

In one week of a 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 - boiled egg, tea, lunch - light soup and a piece of boiled meat.
7. For breakfast and dinner - low-fat milk or cottage cheese.At lunch, drink half a liter of kefir.

In oatmeal

The oat diet is simple and varied.In the first three days, eat oatmeal, drink herbal infusions of rosehip and green tea.The correct process for preparing porridge: steam the oats with boiling water and leave for 10 minutes.This method preserves the beneficial properties of oats.In the following days, you can add a green apple to your daily diet.

You can eat 3 hours before bed throughout the diet.It is advisable to follow this rule even after finishing the diet.With the help of an 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 with kefir, thanks to which you can get rid of five kilograms in a week.Fermented dairy products improve 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 one percent kefir.The daily norm must be divided into six doses.You need to be careful when going off the curd diet.Add foods little by little, first fruits, cereals and lean meats.To consolidate the result, you should not eat sweets for two weeks.

Litter

This budget-friendly option is light and delicious.And the result of this is up to 7 kg per week.The dietary menu contains apples and water.Weight loss occurs as a result of restricting 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.

Wraps for weight loss

One of the most popular volume reduction procedures 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 becomes toned.Honey - nourishes, restores, eliminates cellulite.For the wrapping process, the honey is melted in a water bath.Cocoa, which is part of chocolate, rejuvenates and strengthens the skin.

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 carried out in a timely and comprehensive manner, will eliminate a few extra pounds.