How to lose 5 kg a week: effective diet and exercise

It is possible to lose weight in seven days. Such a desire will not arise. This means that some special events are being planned and I hope to look perfect on it. Before you start losing weight fast, you need to choose the option that suits you best.

Diet is a pressure on the human body, therefore, the human body may malfunction. Is it realistic to lose how much weight in a week without causing harm? The answer lies in adhering to the nutrition plan that is established.

Is it possible to lose weight in 7 days

A week is a short but psychologically important period that allows a person to reach certain targets. If you follow the nutrition rules, it is possible, but the most important thing is to maintain your weight in the future. Under no circumstances should you go on a hunger strike or a "sit down" hard diet, which is essentially a product included. There are many diet plans that can help you lose 2 to 7 kg of excess weight in a week.

For some people, losing weight quickly can be frustrating. It’s easy to explain this-the first thing to lose weight is the face, chest, shoulders, and then the body, abdomen, buttocks, and buttocks. They did not have time to say goodbye to excess deposits, and the results did not meet expectations. In these cases, physical activity can speed up blood flow and "burn" fat through special massage, which will help. The adjusted nutrition will help you lose weight quickly and permanently.

Principles of good nutrition

In order to make weekly weight loss a reality, everyone chooses a diet. Its role should be to reduce weight, maintain health, and most importantly, maintain health. The result of losing weight under temporary restrictions depends on a balanced diet. Other factors have no time to show themselves in a short period of time.

The principles of proper nutrition must be adhered to during weight loss and in the future. Other foods can be added to the diet, which will only improve health.

The dining rules are as follows:

1. Set priorities for yourself by building a system.

2. The basis of nutrition is protein plus appropriate fat and carbohydrates. 1. 5-2 liters of liquid per day.
3. Keep calories short. The calculation of this indicator should be strictly personal.
4. Meal frequency-5 times a day. Distribution of daily allowance: breakfast-up to 600 kcal, lunch-200 kcal, lunch-400 kcal, snack-150 kcal, dinner-300 kcal.
5. There is no dry water.
6. Service: Vegetables, first course and dairy products 150 grams, meat and fish-120 grams. Nuts, fruits, vegetable oils-a little bit.
7. Pay attention to your diet every day.

After losing weight for a week, it is important to avoid overeating. If you are overweight over the 30 kg limit, you should consult a dietitian before fasting every week.

Sample menu

The weekly weight loss diet can be composed individually by choosing healthy and favorite ingredients. The main principle of food intake is to completely reject flour products, sweets, and carbonated drinks.

The basis of the weekly diet menu, which divides daily meals into four stages: breakfast, lunch, dinner and snacks.

Day 1-Slow carbohydrates saturate the body:

1. Add water to oatmeal and add a slice of pear or kiwi.
2. Boiled fish and vegetable salad.
3. Durum wheat pasta, stewed vegetables.
4. Nuts, pears, moderate.

Day 2-Nutrition:

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

Day Three-Vitamins, Minerals:

1. Oatmeal on the water, pears.
2. Whole wheat bread, vegetables.
3. Stewed chicken with vegetables.
4. Dried apricots, fruit smoothie.

Day Four-Fiber and Vitamins:

1. Any porridge without sugar, orange.
2. Steamed fish, vegetable salad.
3. Beef stew with vegetables.
4. Two baked apples with honey and cinnamon powder, low-fat cheese.

Day 5-Uninstalling. Divide fresh vegetables and fruits into five meals, do not participate in sports, and do breathing exercises.

Day 6-Summary:

1. Apples and low-fat cheese.
2. Vegetable soup and pasta.

3. A few boiled shrimp and vegetable salad.
4. Fruits and nuts.

The seventh day saturation:

1. Whole wheat pancakes with berries.
2. Stewed meat with vegetables.
3. Boiled fish and vegetables.
4. 0% yogurt, apples, nuts.

This week’s diet is effective and simple, and the menu can be adjusted by changing the ingredients with the same calories and useful ingredients.

Best practice

In order to lose a few pounds urgently, it is impossible to do without exercise load. Today, exercises have been developed for all problem areas. Most of them are carried out in complicated ways, and the whole body is in exercise. This is another function of a healthy diet, without it, there is no meaning.

Class should start with warming up, the purpose of which is to warm up the muscles. Included in the warm-up complex:

• Running and walking on the spot;
• Slope;
• Hand rotation.

These simple and easy exercises are as important as the main exercises. They must be implemented as soon as possible.

For the legs

It is true to lose 5 kilograms in one week, so a series of exercises were developed. Count down here and allocate 45-60 seconds for each exercise. You need to practice at a certain pace to enhance the effect.

Repeat the arm for 45 seconds, repeat once:

1. Stand straight.
2. Lean forward, put your hands on the floor and your legs straight.
3. "Step on" with both hands forward and backward.

Distortion exercise:

1. Lie straight on the mat with your arms along your body.
2. Raise your torso, straight legs on the floor.

When

is ​​executed, the press is also pumped out. The same goes for run time and repeat time.

An effective method is to spin the bicycle.

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

buttocks

The main weight loss exercise is back lunges. Exercise helps tighten the back of the thighs.

1. Stand up straight with hands on hips.
2. Stab back with your foot.
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 panel:

1. Location-Enter the bar.
2. Open one side, arm up.
3. Go back and repeat another way.

There are 30 seconds on each side. After completing the complex, repeat.

Squats are essential for any leg exercise.

1. Spread your feet shoulder-width apart and lower your arms.
2. Sit upright and press your arms against your chest.
3. The weight will increase the effect.

Belly

The exercise will tighten the abdominal muscles and remove the extra centimeters at the waist:

1. Lie on the mat and grab the support with your hands.
2. Bend your legs.
3. Exhale and lift both legs.
4. Hold your breath and lower it.
5. Repeat the exercise 15-20 times, then rest for 30 seconds, and then perform the method again.

Hoop exercises can effectively "burn" fat in problem areas, improve metabolism and remove cellulite. The hoop must be twisted without interruption for at least 10 minutes. If the hoop is dropped, pick it up and start again. The longer the continuous rotation, the more effectscan obtain.

Riveting practice:

1. Lie on your back.
2. Raise your legs and torso to the uppermost position and touch your legs with your hands.
3. Do it slowly 10 times.

All of these exercises are simple and affordable, and can be done at home. However, doing them regularly will give you toned muscles, lightness and a good mood.

The most effective fast eating

This weekly weight loss technique is very popular. Nutritionists have developed various menus to help enhance the effect. However, any diet needs to be familiar with its diet plan in advance, and consult a doctor if necessary.

Buckwheat

Single diet, the main product is buckwheat. It contains few carbohydrates, it promotes fat breakdown, and is rich in protein and vitamins. The preparation of buckwheat is simple: pour boiling water on a cup of cereals, close the lid, and leave for 8-10 hours. There is no limit to the amount consumed during the day. The main conditions are no salt, oil, sugar, and spices. As a supplement, you can drink one liter of low-fat kefir herbal tea. If you are tired of porridge, you can eat 100 grams of low-fat cheese, which is an unsweetened apple for lunch. You can sleep for 3-4 hours after dinner.

Kefir

This weight loss method is very effective for losing weight for a week, not a single diet. Any low-calorie products are added to the main ingredients. The daily standard for kefir is 1. 5 liters, and the percentage of fat is zero. You can drink unlimited water and herbal tea. You cannot use sugar, salt, black tea and coffee. The following products can be added to kefir (no more than 400 grams), and only in this type of diet can the volume of kefir be reduced to 0. 5 liters.

Food example:

1. Baked potatoes.
2. Low-fat cheese.
3. Fruit.
4. Boil chicken breasts.
5. Like the third day.
6. 1. 5 liters of still water.
7. Just like the fifth day.

This menu plus a soldering iron can reduce 5 kg per week.

On the water

A week of water diet, in addition to bidding farewell to the 7 kg body weight, it also cleared the body of toxins and eliminated edema.

The daily menu includes:

1. Drink mineral water-1. 5 liters.
2. Skim milk-1 liter. You can eat a green apple before going to bed.
3. Drink mineral water-1. 5 liters.
4. Cabbage and carrot salad with herbs and a drop of vegetable oil.
5. Skim milk-1 liter.
6. Breakfast-boiled eggs, tea, lunch-light soup and a piece of cooked meat.
7. Breakfast and dinner-skimmed milk or cheese. Drink half a liter of kefir at lunch.

Oatmeal

The oatmeal diet is simple and varied. For the first three days, eat oatmeal, drink rosehip herbal infusion, and green tea. The correct way to cook porridge: Steam the oatmeal in boiling water and soak for 10 minutes. This method retains the beneficial properties of oatmeal. In the next few days, you can add green apples to your daily diet.

During the entire diet, you can eat 3 hours before going to bed. It is best to follow this rule after eating. With an oatmeal diet, you can lose weight quickly within a week.

curd

This diet is very effective in combination with various foods. Kefir's most effective cheese diet, thanks to a week, you can shed five kilograms. Fermented milk products can enhance the metabolic process in the body, thereby breaking down fat.

You can eat 300 grams of fat-free cheese every day and drink up to half a liter of 1% kefir. The daily allowance should be divided into six doses. It is necessary to keep the curd diet cautious. Gradually add food, starting with fruits, grains and lean meat. To consolidate results, you should not eat sweets within two weeks.

Apple

This budget option is light and delicious. The result is a maximum of 7 kg per week. The diet menu includes apples and water. Weight loss is the result of restricting calorie intake.

You can add a piece of rye bread and green tea to your diet every day. The daily standard is 1. 5 kg of apples.

Slimming packaging

One of the most popular volume reduction processes is packaging. With its help, you can tighten your skin, make it firm and elastic, and correct your figure.

The packages are available at home, they are:

• coffee;
• Chocolate;

• dear;
• Petroleum and others.

The caffeine in coffee acts on fat deposits and breaks them down. The skin acquires a healthy color and becomes toned. Honey-nourishes, restores and removes fat. For the packaging process, melt the honey in a water bath. The cocoa in chocolate rejuvenates and tightens the skin.

To lose weight fast, one must set goals for himself. During diet, try to be distracted by fun activities and hobbies. Ensure adequate sleep. Avoid drinking and other bad habits. If all the efforts are carried out in a timely and complicated manner, some additional burdens will be saved.