In an effort to lose weight quickly in just one week, many women turn to all kinds of methods and means. The variety of different diets and nutritional rules allows you to create a suitable diet for the week, which will be not only beneficial to your health and shape, but also tasty. In other words, to give a reliable answer to the question of how to lose weight quickly at home in a week, you need to competently approach the preparation of an individual weight loss program. Also, those who are losing weight have a wide selection of various types of physical activity.
Is it possible to 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 the summer vacation, an important event - a wedding, a party or a long-awaited date. Given the fast pace of modern life, there is often no time left to keep fit. This leads to the need for quick weight loss methods.
According to numerous dietary reviews, it is very possible to lose weight quickly in seven days. Keep in mind that common rapid weight loss methods have serious negative health effects. Such stress on the body can result in the development of diseases and unpleasant consequences. It's important to approach emergency weight loss with care and consideration so that you don't have to sacrifice health for beauty later.
What do you need to eat to lose weight effectively?
The answer to the question of how to lose weight quickly in a short period of time lies in an immutable rule, which says: it is necessary to eat less than what the body uses as a result of daily activity. To lose weight in a week, the nutritional value of the food consumed must be taken into account, that is, the content of fats, proteins, carbohydrates, vitamins, minerals and dietary fiber in them.
Give preference to foods high in complex carbohydrates. These products include:
- coarse oats,
- buckwheat porridge,
- rice porridge,
- millet,
- whole wheat bread,
- rye pasta,
- bread without sugar or yeast,
- whole wheat pita and baked potatoes.
To lose weight, the foods listed above should be eaten in the morning or at noon so you don't feel hungry at night. 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.
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 diet.
To lose weight, give up corn and "canned" peas, but it is recommended to eat bananas, mangoes, grapes in pieces: although they contain a large amount of nutrients, they are heavy foods, whose use is allowed as part ofweight 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. For a snack, a skimmed yogurt and two glasses of milk for dinner.
- The second day includes a breakfast of two fresh tomatoes. For lunch, make a vegetable salad, season the ingredients with olive oil. For an afternoon snack, eat two medium cucumbers and for dinner, make a vegetable salad with cucumber, herbs, and bell peppers.
- The third day of weight loss is milk. Breakfast: two hundred grams of a smoothie, a cup of unsweetened green tea. Second breakfast: two glasses of skim milk. For lunch, make a light chicken broth, and instead of dinner, drink two hundred milliliters of milk.
- On the fourth day, she has two oranges for breakfast and a little later a grapefruit. She prepares a fruit salad for lunch. Have an apple or pear for an afternoon snack. Have a grapefruit for dinner.
- Breakfast on the fifth day should consist of two hard-boiled eggs. Second breakfast: boiled fish. For lunch, cook 150 grams of boiled chicken with a garnish of boiled peas. Afternoon snack: some low-fat cottage cheese. Have some hard cheese for dinner.
- 6th day of the week: For breakfast, drink two glasses of kefir and a cup of unsweetened tea. Drink a glass of grapefruit juice later. Eat chicken broth for lunch. For a snack, a smoothie is suitable. Drink two glasses of milk for dinner.
- Have two eggs and a cup of green tea for breakfast the last day. Eat any fruit a little later. For lunch, a light soup with rice or buckwheat is perfect. For a snack, have an apple or, for example, a pear. A vegetable salad is perfect for dinner.
What exercises should I do to reduce volumes?
When choosing the type of physical activity, you must follow your preferences and determine which part of the body needs to adapt. For example, for those whose weight is within the allowed range, to lose weight quickly, you should choose to jog, swim, model, gymnastics or aerobics regularly. Below are two sets of exercises aimed at quickly losing weight on the waist and priests.
Exercises to lose weight in the abdomen and sides
- Exercise 1:Lie on your back, extend your arms to your sides and keep your shoulder blades flat on the floor. Slowly raise your legs, lock them into a right-angle position, and then gradually lower them to the right. For a deep breath, hold the canopy close to 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, bring your knees together. Inhale: Slowly move your hands behind your head, while lifting your pelvis off the floor and then your spine. To lose weight quickly, do seven to ten repetitions every day.
- Exercise 3:Sit on your toes, place the palms of your hands on the floor and contract your stomach. Rotate your body to the left while stretching 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 repetitions each.
On the hips and legs
- Exercise 1:Stand up straight and start squatting slowly. Imagine that you are sitting in an invisible chair. Hold this position for a couple of seconds. To lose weight quickly, do the exercise ten times. Do two approaches.
- Exercise 2:Stand straight, lunge first with your right foot and then take the same step with your left foot. The knees should be bent at a right angle. 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 against the floor. Raise your hips so that the angle between the floor and your buttocks is 45 degrees. To lose weight quickly and effectively, do the exercise ten times in three sets.
Effective ways to express weight loss
Express diets for a week will help you lose noticeable weight in a short period of time. A few words are worth saying about the damage 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 thinness, you decide to go on an express diet for a week.
With kefir
A low calorie kefir diet will help cleanse your body and reach your goal. During the week, you need to drink half a liter of kefir every day, and also eat 400 g of a product of your choice: low-fat cottage cheese, baked potatoes, boiled chicken breast, fruits (except banana and grapes). The sixth day should be fasting.
About buckwheat or rice
To lose weight quickly with buckwheat, you should eat 50g of boiled cereals and a small amount of milk, kefir, or yogurt for breakfast, lunch, and dinner. Starting from the fifth day, it is allowed to add green tea to the diet. With a strong feeling of hunger, it is allowed to eat an 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 a day. After two hours, you can drink a glass of water or apple juice. After four hours, you should follow a lunch focused on healthy foods (carrots, tomatoes, cucumbers, eggplants, and other vegetables). It is allowed to eat a little lean meat, fish, fruits. For dinner, you need to eat two tablespoons of boiled or soaked rice.
With oats
To lose weight in a week, eat oatmeal with no added salt or sugar. It is allowed to sweeten the porridge with a small amount of nuts, but note that such carbohydrate supplements are allowed only in the morning. Serving size: 250g To maintain a normal metabolism while dieting for a week, drink more plain still water.
In the water
Rapid weight loss in water is too dangerous a way to lose weight. Refusal to eat food can have irreversible consequences. Losing pounds as a result will result in the development of serious diseases. To achieve the maximum effect without harming your health, it is recommended to reduce the amount 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 cheeks and waist lines is not worth losing health.