In order to lose weight fast in a week, many women resort to all sorts of methods and tools. The variety of different diets and diet rules allows you to create a proper diet for the week that will not only benefit your health and shape, but also be delicious. In other words, in order to provide a reliable answer to the question of how to lose weight fast in a week at home, you need to competently approach creating an individual weight loss program. Moreover, for those who lose weight, they provide a wide variety of different physical activities.
Can I lose weight in a week and how much?
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 stay in shape. This leads to the need for fast weight loss methods.
Many dietary reviews suggest that you can lose weight very quickly in seven days. Please note that general methods of rapid weight loss have serious negative health effects. Such stress on the body can lead to unpleasant consequences and the development of diseases. It is important to approach emergency weight loss carefully and thoughtfully so that you do not have to sacrifice health for beauty later.
What to eat for effective weight loss?
The answer to the question of how to lose weight fast in a short time lies in an unchangeable rule that: you should eat less than the body has spent as a result of daily activity. To lose weight in a week, you need to take into account the nutritional value of the food you eat, that is, the content of fats, proteins, carbohydrates, vitamins, minerals, and dietary fiber in them.
Prefer foods with a high complex carbohydrate content. These products are:
- Coarse oatmeal,
- buckwheat porridge,
- Rice,
- millet,
- whole wheat bread,
- rye pasta,
- bread without sugar and yeast,
- Whole wheat pita and baked potatoes.
To lose weight, the foods listed above should be eaten in the morning or at lunchtime so that you do not feel hungry in the evening. The diet should also include healthy fats, the main source of which is nuts. The general rules for weight loss in this case are one hundred percent: breakfast is important, lunch is also important, but dinner should be made easier.
For fast weight loss, don’t forget healthy foods rich in useful vitamins: vegetables and fruits. They should form the basis of proper nutrition, especially during weight loss and dieting.
To lose weight, give away "canned" corn and peas, but it is recommended to eat bananas, mangoes, grapes in pieces: although they contain large amounts of nutrients, they are heavy foods that can be used as part of weight loss a week before lunch. . .
Sample menu
- On the first day, drink kefir (two hundred grams) for breakfast and then green tea. For lunch, eat two hundred grams of chicken broth. Afternoon snack, low-fat yogurt and two glasses of milk for dinner.
- The second day includes breakfast from two fresh tomatoes. Prepare a vegetable salad for lunch, season the ingredients with olive oil. For an afternoon snack, eat two medium cucumbers, make a vegetable salad of cucumbers, herbs and peppers for dinner.
- The third day of weight loss is milk. Breakfast - two hundred grams of smoothie, a cup of green tea without sugar. Second breakfast - two glasses of low-fat milk. Make a light chicken broth for lunch, drink two hundred milliliters of milk instead of dinner.
- On the fourth day, eat two oranges for breakfast and a little later a grapefruit. Make a fruit salad for lunch. Eat an apple or pear for an afternoon snack. Dine on a grapefruit.
- Breakfast on the fifth day should consist of two boiled eggs. Second breakfast - boiled fish. For lunch, cook one hundred and fifty grams of boiled chicken with garnished boiled peas. Afternoon snack - a little low-fat cottage cheese. Eat a hard cheese for dinner.
- 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 chicken broth for lunch. Milk grits are suitable for afternoon snacks. Drink two glasses of milk for dinner.
- Eat two eggs and a cup of green tea for the last day’s breakfast. Eat some fruit a little later. For lunch, a light soup with rice or buckwheat is perfect. For an afternoon snack, eat an apple or a pear, for example. Vegetable salad perfect for dinner.
What exercises should you do to reduce the amount?
When choosing a type of physical activity, you should keep your preferences and continue which part of your body needs adjustment. For example, for those whose weight is within the allowable range, regular jogging, swimming, shaping, gymnastics or aerobics should be chosen for rapid weight loss. Below are two sets of exercises aimed at losing waist and priests quickly.
Exercises to lose belly and side weight
- Exercise 1: Slowly raise your legs, fix at right angles, then gradually lower to the right. When taking a deep breath, keep the umbrella near the floor. To lose weight fast in a week, do the exercise ten times. Take two approaches.
- Exercise 2:Lie on the floor, bend your legs, put your knees together. Inhalation - Slowly move your hands behind your head as you lift your pelvis off the floor and then your spine. For fast weight loss, do seven to ten repetitions every day.
- 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 knees of the left foot should be open. If you want to lose weight fast in a week, do three to five sets of ten repetitions each.
In the hips and legs
- Exercise 1:Stand up straight and start squatting slowly. Imagine sitting in an invisible chair. Hold this position for a few seconds. Exercise ten times to lose weight fast. Take two approaches.
- Exercise 2:Stand up straight, bend your right leg first, then do the same step with your left leg. The knees should be bent at right angles. To lose weight fast, do the exercise ten times. Perform three sets.
- Exercise 3:Lie 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 the bottom is 45 degrees. For fast and effective weight loss, do the exercise ten times in three series.
Effective ways to lose weight
express diets help you lose noticeably in a short amount of time for a week. It is worth saying a few words about the harm caused by such methods: such diets are limited to fasting. Long-term refusal to consume enough food not only contributes to a reduction in waist size but also to the development of serious health problems. Consider this when, in pursuit of leanness, you decide to resort to an express diet for a week.
About kefir
A low calorie kefir diet will help cleanse your body and achieve your goal. Every day during the week you should drink half a liter of kefir and eat 400 g of a chosen product: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruits (except bananas and grapes). The sixth day should be a fast.
Buckwheat or rice
For rapid buckwheat weight loss, 50 g of cooked cereal and a small amount of milk, kefir or yogurt should be eaten for breakfast, lunch and dinner. From day five, they can add green tea to their diet. In case of strong hunger, it is permissible to eat an apple or drink water with the addition of ingredients such as honey, lemon juice and ginger.
The Rice Diet consumes two tablespoons of cooked cereals daily. After two hours, you can drink a glass of water or apple juice. After four hours, there should be a lunch focused on a healthy diet (carrots, tomatoes, cucumbers, eggplant and other vegetables). It is allowed to eat a little lean meat, fish, fruit. For dinner, eat two tablespoons of cooked or soaked rice.
About oatmeal
If you lose weight in a week, eat oatmeal without adding salt or sugar. It is permissible to sweeten your porridge with a small amount of dried fruit, but keep in mind that such carbohydrate supplements are only allowed in the morning. Dosage size - 250 g. To maintain a normal metabolism, drink more pure carbonated water during a week-long diet.
On the water
Rapid weight loss over water is a dangerous way to lose weight. Refusing to eat can have irreversible consequences. The loss of kilograms results in the development of serious diseases as a result. To achieve maximum effect without compromising health, it is recommended to reduce the number of calories consumed and not eliminate them completely. It is also important to do a series of exercises and not lie on the couch. Getting rid of chubby faces and waist lines is not worth the damage to health.