Questions weight loss, do not cease to excite the modern man. Thanks to the attention to their health, nutrition and lifestyle, and also the work of the professional nutrition experts, nutrition experts, who study the nutritive substances and food ingredients, and coaches, we became to understand that maintaining your optimal mold requires proper, planned approach. Soaking a small deficit of calories, regularly performing exercises that meet the condition of the body, you can easily lose weight and not regain its effect "yo-yo". If you need to lose weight "to the occasion" and quickly – for example, you will be invited to the evening celebration for over a week, and it is urgent to get rid of excess weight, to look good in clothes?
The "magic recipe" simple resetting kilograms does not exist. While there are ways to quickly "drive" from the body of water, which gives bad effect to the accumulation of fluid in the subcutaneous layer, reduce body weight and move on to one and sometimes even two size smaller clothes. For the day, it is unlikely (although visually remove belly real), and that in a week enough. Even in a domestic environment you will be able to stick to a diet, to perform simple exercises and lose 5 kg of weight.
Before that, how to lose weight in a week, it is worth to remember the main terms of the
- approach to weight loss, if you are healthy, you don't have more intense chronic disease, you don't have "zavala" at work – more stress will reduce the effectiveness of the diet;
- go in and out of the most stringent food restriction is necessary to smoothly change the diet menus for a few days;
- the sharp deterioration of well-being you need to quit the diet;
- after you have managed to lose weight, the weight is need to keep revise your eating habits and the fact that it is the correct and healthy meals – then you are not a "fail".
Explain how can lose weight in 7 days, not hurting yourself and getting effective results.
Proper nutrition
Like, weight loss in a week, to maintain health and good mood? The answer to the question lies in the proper selection of food and attention to their health. From the menu, rich in nutrients, but with the optimal calorie foods, it will be easier for you to lose weight than a strict diet, the mood will be good, and the feeling of hunger will not disturb you. If you prefer food restrictions, please write in the menu of the complexes of vitamins and minerals.
To weight loss be effective and fast, it is necessary to eat more fruits and vegetables with a low glycemic index – raw, steamed, baked. Definitely leave in the menu, at least 40% protein to lose fat and excess water, and not muscle mass. For a quick reset of the weight of the suit, turkey, lean fish, chicken without skin, rabbit, eggs, seafood and plant proteins.
Instead of simple carbohydrates (sugar, products of white flour) eat complex. It's wholegrain bread, unprocessed cereals, pasta from durum wheat. Carbohydrates are best left in the first half of the day, but to completely give up them, how and from fat, it's not worth it to make the body work properly. For quick weight loss from the supply are excluded:
- fast-food: eating this food is not good, and in the "normal" days, and in unloading by more;
- "factory" candy, in which a huge amount of fat and sugar, as well as sauces, mayonnaise, ketchup;
- sweet carbonated drinks – it is advisable to limit and bottled juices, there's a lot of calories;
- alcohol – it is high-calorie and retains water in the body.
In weight loss you need to drink a lot of water – at least 1.5 l a day. It will reduce the feeling of hunger during dieting, will help you avoid dehydration, which is accompanied by headaches, weakness, the irritability. You cannot completely eliminate from the diet fats – are important for proper brain function, immune system, internal organs. Reduce their number to 20% or less of the total calorie menu and give preference plant sources – olive, avocado, nuts, etc.
Compliance with the scheme
To properly assemble the menu, follow the fractional principles – eat at least five times a day, but small portions, no more than 200 grams at a time. Then you will not be hungry, despite the fact that the total amount of food is reduced. For the week, so it is possible to lose more than 3 kg, and even without limiting yourself of favorite foods. While you don't have to constantly check myself to eat harmful and not spoil the diet.
Try to time weight loss to reduce the number of temptations – hiking in cafes, abundant family feasts. If the "unloading week" falls on a public holiday, on which they have overeaten, reduce the amount of food on the second day after the event. You will quickly compensate for the deviation in your menu.
Lose weight be easier to stick to a constant power mode, not depart from him for more than half an hour. The body quickly gets used to the routine, and you will feel discomfort. The last meal for the day should occur no later than 2-3 hours before bedtime.
If you exercise, fitness, visiting the gym, edit menu, frequency and time of meals with regard to activities:
- ratio-Calories Protein Fats Carbohydrates - when you diet, it is necessary to move in the direction of the protein;
- complex carbohydrates leave the "window", through 40-120 minutes after physical exertion;
- in general, the bulk of the food should form the first half of the day.
Exercise
In order to lose weight quickly, write a physical burden. In weight loss on a large calorie deficit need to be careful with cardiovascular exercise. Optimal home exercises, cardio, dance, a morning jog, and so § You will easily, and the weight will go away faster. It should be a day to leave at least half an hour, and work intensively. Practice properly, most of the time to devote to "problem" areas – the abdomen, hips and upper legs.
Exercises for the abdomen and thighs
For the abdominal effective exercise, aimed at the direct and oblique muscles – twisting with tension, lifting the torso, feet at an angle and in an upright position, from a lying position on the floor. For weight loss is a useful practice with a chair. You need to sit down on him, Refuse to hand on the seat and raise the feet, lifting them from the floor. You need to work approaches to 15-25 times, making small breaks, for at least 20 minutes.
How to lose weight in the thigh area, you will have to exert a lot of effort. Problematic for many of the zone "not fit" training, in which many slow sit-ups – "the gun", plie, sumo with the load and without them. For practice, inner side of thighs, how to lose weight carry out intense exercises, for example, mahi feet, "wagging" muscles.
Exercises for the legs
As in the case with the hips, weight loss useful various squats. It is advisable to carry out with the rotation, when performing exercises take into the hands of dumbbells (you can replace them with bottles of water for 1-1,5 liters). To faster lose weight, perform mahi feet, raise knees to chest, lunges, etc. it's worth it to add a strap – and so great to lose weight and strengthen your back and hands.
Menu for the week
Before that, how to lose weight in a week, consider your menu. There are several programs catering in mono mode, in which each day is preferred to a single product. As usual, these diets will start from Monday, to make it more convenient to assume, but it is possible, and move the graph as you like. Here is a rough plan on the seven days:
- the first day they are allowed vegetables in any form, except fried. You can drink water with ginger, lemon (they are helpful for weight loss), tea without sugar and milk, vegetable broths;
- the next day – the meat. Enabled rabbit, chicken, veal meat (cooked or baked, steamed). The meat should be divided into three income on the 200-300 year lose weight without indigestion, drink more water, herbal teas, infusions;
- third day – carbohydrates. Include in the diet of fresh and baked vegetables, fruits, herbs, low-fat yogurt without additives and sweeteners. You can drink tea, coffee without sugar;
- on the fourth day are allowed only the soup, but different. Prepare the soup-puree of vegetables, soup, pickle or another favorite first. Alternative various soups;
- on the fifth day it is allowed to fish. It may not be salty, fried, canned. For easier carrying of the diet, fish, you can add a little fresh or stewed vegetables. From drinking is allowed water and one percent yogurt;
- on the sixth day, you can allow yourself to pastries – this is not to disrupt the diet. However, you will lose weight, only if the number of buns and muffins will be small.
- the last day, the menu can include only boiled potatoes and some vegetables with ginger or other spices.
Do sport every day, to weight quickly goes. After a week of self-limitation can significantly lose weight, but out of the diet it is necessary smoothly to cause problems with GIT.
Diet
To urgently to lose weight in a week, you in any case can not avoid the restrictions on food. Here are a few options available and effective diets with which you will quickly achieve a result. However, on the menu with hard limitations, you cannot lose weight pregnant women and people with health problems.
Buckwheat diet
A diet of rich in trace elements, nutrients cereal will not harm the health, and will help you quickly lose weight no more than a week. By the end of the year "marathon" you can lose up to 7 kg without feeling strong hunger – buckwheat low-calorie, but satisfying. To diversify the mono-menu, add to it the low-fat yogurt, some dried fruit (preferably plum).
Kefir diet
Most of those who wondering how to lose weight in a week, met with the kefir diet. Only 500 ml of dairy products per day will help to quickly restore the unnecessary and see on the scales "minus" on the several units of the True for weight loss, in addition to yogurt, you can eat just a little – every day of the week a different product:
- four boiled potatoes – for this diet must stew with the skin;
- cottage cheese-400 g;
- fruit, 500 g;
- cooked chicken breasts – weight loss number of to choose from according to the volume of protein to body weight;
- baked or steamed vegetables, 400 gg
One day a week during this weight loss are "lean". Is allowed only kefir and water 1.5-2 liters. So you can lose weight 7-10 kg and fast, but the last of these restrictions difficult.
Apple diet
If you want to lose weight, you need to eat whole fruit, fresh or baked, without sugar, as well as porridge. In the diet is allowed, and freshly squeezed apple juice. However, as in the case of fruit "unloading", this option weight loss is not suitable for people with diseases of the stomach and gastrointestinal tract, will last maybe a week at the most.
Other diets for quick weight loss:
Liquid. Emergency way to sufficiently "hard" to weight loss, which are allowed only kefir 2.5%, fruity-vegetable pasta, broths, and so on, In a week you can lose weight and significantly reduce body weight, but the body is a strong stress.
Cheese or dairy products. Embonpoint products should be low. If you want to lose weight, enough for 4-7 days.
Vegetable. It is possible to lose weight 5 kg or more. The vegetables allowed to add dairy products to reduced-fat-ice cream, fruit smoothies, berries.
To not think about how to lose weight in a week, take advantage of the program for those who want to quickly and easily lose weight. Specially developed for weight loss diet consists of delicious and rich nutrients of the meals that you eat correctly, not to spend time on buying and cooking. A Program for those who want to quickly and easily lose weight contains the maximum protein and fiber, and you will quickly achieve positive numbers on the scales.