How to lose weight in a week by 5 kg, 10 kg at home

In an effort to lose weight quickly in just a week, many women resort to all sorts of methods and means. The variety of different diets and nutritional rules allows you to create a suitable diet for the week, which will not only be beneficial to your health and shape, but also tasty. In other words, in order to give a reliable answer to the question of how to quickly lose weight at home in a week, you need to competently approach the preparation of an individual program for weight loss. Moreover, those who are losing weight are provided with a wide selection of various types of physical activity.

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

how to lose weight in a week at home

Every woman has asked this question at least once. Usually, such a task becomes especially relevant before a summer vacation, 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 keep in shape. This leads to the need to use rapid weight loss methods.

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

What do you need to eat for effective weight loss?

The answer to the question of how to lose weight quickly in a short period of time lies in one immutable rule, which says: you need to eat less than the body spends as a result of daily activity. To lose weight in a week, you should take into account the nutritional value of the foods consumed, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.

Choose foods that are high 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, the foods listed above need to be eaten in the morning or at lunchtime so that you don't feel hungry in the evening. The diet should also contain healthy fats, the main source of which is nuts. The general rules for losing weight in this case are one hundred percent: breakfast is important, lunch is also important, but dinner should be facilitated.

effective ways to lose weight in a week

In order to lose weight quickly, do not forget about healthy foods rich in useful vitamins: vegetables and fruits. They should form the basis of proper nutrition, especially during the period of weight loss and dieting.

For weight loss, give up "canned" corn and peas, but bananas, mangoes, grapes are recommended to be eaten by the piece: although they contain a large amount of nutrients, they belong to heavy foods, the use of which is allowed as part of weight loss a week before lunch. . .

Sample Menu

  1. On the first day, drink kefir (two hundred grams) as breakfast, and then green tea. For lunch, eat two hundred grams of chicken broth. For an afternoon snack, some low-fat yogurt, and for dinner, two glasses of milk.
  2. The second day includes a breakfast of two fresh tomatoes. For lunch, prepare a vegetable salad, season the ingredients with olive oil. For an afternoon snack, eat two medium cucumbers, and for dinner, make a vegetable salad of cucumber, herbs, and bell peppers.
  3. The third day of weight loss is milk. Breakfast - two hundred grams of a milkshake, a cup of green tea without sugar. Second breakfast - two glasses of low-fat milk. For lunch, cook a light chicken broth, and instead of dinner, drink two hundred milliliters of milk.
  4. On the fourth day, eat two oranges for breakfast, and a little later, one grapefruit. Make a fruit salad for lunch. For an afternoon snack, eat one apple or pear. Dine on one grapefruit.
  5. Breakfast of the fifth day should consist of two boiled eggs. Second breakfast - some boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with a side dish of boiled peas. Afternoon snack - a little low-fat cottage cheese. Eat some hard cheese for dinner.
  6. how to eat to lose weight in a week
  7. Sixth day of the week: for breakfast, drink two glasses of kefir and a cup of tea without sugar. Drink a glass of grapefruit juice later. Eat some chicken stock for lunch. For an afternoon snack, a milkshake is suitable. Drink two glasses of milk for dinner.
  8. Eat two eggs and a cup of green tea for your final day breakfast. Eat any 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 exercises should you do to reduce volumes?

When choosing the type of physical activity, you need to follow your preferences, and also proceed from which part of the body needs adjustment. For example, for those whose weight is within the permissible range, in order to lose weight quickly, you should choose regular jogging, swimming, shaping, gymnastics or aerobics. Below are two sets of exercises aimed at quickly losing weight on the waist and priests.

Exercises for losing weight in the abdomen and sides

  • Exercise 1:Lie on your back, spread your arms to your sides, and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them in a position at a right angle, and then gradually lower them to the right. For one deep breath, hold your legs over the canopy near the floor. To lose weight quickly in a week, do the exercise ten times. Do two approaches.
  • Exercise 2:Lie on the floor, bend your legs, put your knees together. Inhale - slowly move your hands behind your head, while lifting your pelvis off the floor, and then the spine. For quick weight loss, do seven to ten repetitions every day.
  • exercises for slimming the abdomen and sides
  • Exercise 3:Sit down on your toes, put your palms on the floor, pull your stomach in. Rotate your body to the left while straightening your right leg. The pelvis and knee of the left leg should be open. To lose weight quickly in a week, do three to five sets of ten reps each.

In the hips and legs

  • Exercise 1:Stand up straight and begin to squat slowly. Imagine that you are sitting in an invisible chair. Hold this position for a couple of seconds. For quick weight loss, do the exercise ten times. Do two approaches.
  • Exercise 2:Stand straight, lunge with your right foot first, then take the same step with your left foot. The knees should be bent at right angles. To lose weight quickly, do the exercise ten times. Do three sets.
  • Exercise 3:Lying on your back, bend your knees and press your feet firmly to the floor. Raise your hips so that the angle between the floor and buttocks is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.

Effective ways of express weight loss

Express diets for a week will help you to noticeably lose weight in a short period of time. It is worth saying a few words about the harm that such methods cause: such diets border on fasting. Long-term refusal to eat enough food contributes not only to a decrease in waist size, but also to the development of serious health problems. Consider this when, in pursuit of slimness, decide to resort to the express diet for a week.

On kefir

A low-calorie kefir diet will help cleanse your body and achieve your goal. During the week, you should drink half a liter of kefir every day, and also eat 400 g of one product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruits (except banana and grapes). The sixth day should be fasting.

On buckwheat or rice

To quickly lose weight on buckwheat, you need to eat 50 g of boiled cereals and a small amount of milk, kefir or yogurt for breakfast, lunch and dinner. Starting from the fifth day, green tea is allowed to be added to the diet. With a strong feeling of hunger, it is allowed to eat one apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.

The rice diet involves consuming two tablespoons of cooked cereals daily. After two hours, you can drink a glass of water or apple juice. After four hours, a lunch with a focus on healthy food (carrots, tomatoes, cucumber, eggplant and other vegetables) should follow. It is allowed to eat a little lean meat, fish, fruits. For dinner, you need to eat two tablespoons of boiled or soaked rice.

On oatmeal

how to lose weight in a week on oatmeal

To lose weight in a week, eat oatmeal without added salt or sugar. It is allowed to sweeten the porridge with a small amount of dried fruits, but keep in mind that such carbohydrate supplements are permissible only in the morning. Serving size - 250 g. To maintain a normal metabolism while dieting for a week, drink more plain non-carbonated water.

On the Water

Fast weight loss on water is too dangerous a way to lose weight. Refusal to eat food can lead to irreversible consequences. The loss of kilograms as a result will result in the development of serious diseases. To achieve maximum effect without harming your health, it is recommended to reduce the number of calories consumed, rather than eliminate them altogether. It is also important to do a set of exercises, and not lie on the couch. Getting rid of chubby cheeks and waist wrinkles isn't worth the loss of health.