With an effort to lose weight quickly in just one week, many women have used all kinds of methods and methods. The variety of different diets and nutritional rules allows you to create a consistent diet for the week that not only benefits your health and your physique, but also tastes delicious. In other words, to give a reliable answer to the question of how to lose weight quickly at home in a week, you need a proficient approach to preparing a personal weight loss program. Furthermore, people who are losing weight are provided with a wide variety of options for different types of physical activity.
Is it possible to lose weight in a week and by how much?
Every woman has asked this question at least once. Often times, such a task becomes especially relevant before the summer vacation, an important event - a wedding, a party, or a long-awaited day. With the fast pace of modern life, there is usually no time to keep fit. This leads to the need for accelerated weight loss methods.
According to many dietary reviews, it is possible to lose weight very quickly in seven days. Please note that conventional rapid weight loss methods have serious negative effects on health. Such stress to the body can lead to the development of unpleasant consequences and illnesses. It is important that you take urgent and careful weight loss so you don't have to sacrifice your health in the future.
What do you need to eat to lose weight effectively?
The answer to the question of how to lose weight quickly in a short amount of time lies in one unchanging rule: you need to eat less than your body consumes due to daily activities. To lose weight in a week, you should take into account the nutritional value of the food you consume, that is, the amount of fat, protein, carbohydrates, vitamins, minerals and fiber in it.
Prefer foods high in complex carbohydrates. These products include:
- raw oatmeal,
- buckwheat porridge,
- rice porridge,
- Statistics,
- whole grain bread,
- rye pasta,
- unsweetened and yeasted bread,
- whole-grain pita and baked potatoes.
To lose weight, you should eat the above foods in the morning or at lunchtime so that you won't feel hungry at night. The diet should also contain healthy fats, the main source of which are nuts. The general rule for weight loss in this case is one hundred percent: breakfast is important, lunch is also important, but dinner should be facilitated.
For quick weight loss, don't forget about healthy foods rich in useful vitamins: vegetables and fruits. They should form the basis for proper nutrition, especially during the period of weight loss and diet.
To lose weight, give up "canned" corn and beans, but should eat bananas, mangoes, grapes: although they contain a large amount of nutrients they are heavy foods, their use isallowed as part of weight loss one week before lunch. . . .
Sample Menu
- On the first day, drink kefir (two hundred grams) as breakfast, then drink green tea. For lunch, eat two hundred grams of chicken broth. For an afternoon snack, some low-fat yogurt and two glasses of milk for dinner.
- The second day includes a breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, seasoning ingredients with olive oil. For an afternoon snack, eat two medium-sized cucumbers and dinner, make a vegetable salad of cucumber, herbs and bell pepper.
- The third day of weight loss is milk. Breakfast - two hundred grams of milkshake, a cup of unsweetened green tea. The second breakfast - two glasses of low-fat milk. For lunch, prepare a light amount of chicken broth, and instead of dinner, drink two hundred milliliters of milk.
- On the fourth day, eat two oranges for breakfast and a little later, a grapefruit. Make a fruit salad for lunch. For an afternoon snack, eat an apple or pear. Eat a meal on a grapefruit.
- The breakfast of the fifth day should contain two hard-boiled eggs. The second breakfast - some boiled fish. For lunch, cook a hundred and fifty grams of boiled chicken with a side dish of boiled beans. Afternoon snack - some low-fat cheese. Eat some hard cheese for dinner.
- Fridays of the week: At breakfast, drink two glasses of kefir and a cup of unsweetened tea. Drink a glass of grapefruit juice afterwards. Eat some braised chicken for lunch. For an afternoon snack, a glass of milkshake is suitable. Drink two glasses of milk at dinner.
- Eat two eggs and a cup of green tea at the end of your day. Eat fruit a little later. For lunch, a light soup with rice or buckwheat is perfect. For an afternoon snack, eat an apple or, for example, a pear. A vegetable salad is perfect for dinner.
What exercise should you do to decrease the volume?
When choosing the type of physical activity, you need to follow your preferences, as well as work on from which part of your body needs adjustments. For example, for people whose weight is within the permitted range, to lose weight quickly, you should choose activities such as running, swimming, fitness, gym or aerobics. Here are two sets of exercises aimed at quick weight loss for the waistline and exercises.
Weight loss exercises on the abdomen and sides
- Exercise 1:Lie on your back with your arms apart and keep your shoulders flat on the floor. Slowly raise your legs, lock them in a perpendicular position, then slowly lower to the right. To take one deep breaths, keep your feet on the canopy near the floor. To lose weight quickly in a week, do the exercise 10 times. Take two approaches.
- Exercise 2:Lie on the floor with your legs and knees together. Inhale - slowly move your hands behind your head, while lifting the pelvis off the floor and then the spine. To lose weight quickly, repeat 7 to 10 times per day.
- Exercise 3:Sit on tiptoes, put your palms on the floor, and draw your stomach in. Turn left while straightening your right leg. The pelvis and knee of the left leg must open. To lose weight quickly in a week, do 3-5 sets, 10 times each.
On the hips and legs
- Exercise 1:Stand up straight and start to squat slowly. Imagine that you are sitting on an invisible chair. Hold this position for a few seconds. To lose weight quickly, do the exercise 10 times. Take two approaches.
- Exercise 2:Stand up straight with your right leg bent first, then do the same step with your left leg. The knee should be bent at a right angle. To lose weight quickly, do the exercise 10 times. Make three sets.
- Exercise 3:Lie on your back, bend your knees, and press your feet hard on the floor. Raise your hips so that the angle between the floor and buttocks is 45 degrees. To lose weight quickly and effectively, do this exercise 10 times in 3 sets.
How to quickly lose weight effectively
A fast one week diet will help you lose weight significantly in a short time. There is a need to say a few words about the harm these methods cause: such a diet is the limit of fasting. Prolonged refusal to eat not only contributes to lower waist size, but also leads to serious health problems. Consider this when, in pursuit of a slim figure, decides to go on an accelerated diet for a week.
On kefir
A low-calorie kefir diet will help to purify your body and achieve your goals. During the week, you should drink half a liter of kefir per day, while at the same time eat 400 grams of a product of your choice: low-fat cheese, baked potatoes, boiled chicken breast, fruit (except bananas and grapes). The sixth day should fast.
On buckwheat or rice
To lose weight quickly with buckwheat, you need to eat 50 g of boiled cereal and a small amount of milk, kefir or yogurt at breakfast, lunch and dinner. Starting on Thursday, green tea is allowed to be added to the diet. For a strong feeling of hunger, you can eat an apple or drink water with ingredients like honey, lemon juice and ginger.
The rice diet involves consuming two tablespoons of cooked cereal per day. After two hours, you can drink a glass of water or apple juice. After four hours, eat lunch with a focus on healthy eating (carrots, tomatoes, cucumbers, eggplants, and other vegetables). It is allowed to eat a little lean meat, fish, fruit. For dinner, you need to eat two tablespoons of boiled or soaked rice.
With oatmeal
To lose weight in a week, eat oatmeal without added salt or sugar. It is allowed to sweeten the porridge with a little dry fruit, but keep in mind that such carbohydrates are only allowed in the morning. Serving size - 250 g. To maintain normal metabolism during dieting for a week, drink extra carbonated water.
Above the water
Losing weight fast with water is a dangerous way to lose weight. Refusing to eat can lead to irreversible consequences. As a result, a loss of kilograms will lead to the development of serious illness. To get maximum effect without harming your health, you should reduce your caloric intake, not eliminate them completely. It is also important to do the exercises and not to lie on the couch. Getting rid of chubby cheeks and waist lines is not worth losing health.