Losing weight in a week is really not so difficult.There are several simple and economical express diets that will restore 2 kg, 5 kg, 7 kg.And even 10 kg.The final result depends on the individual characteristics of the body and the initial weight, but the visible result will definitely be.It will not work to completely eliminate the stomach, straps and other additional protuberances with a diet, it is necessary to connect the sport so that the body gains the desired shapes.But the diet is 80% of success, and sport is 20% of tuning.Here we have compiled several simple sets of exercises that will also help lose weight and obtain the desired figure.
How to lose weight quickly in a week at home
In recent years, the rhythm of life accelerates more and more, we are constantly in a hurry and we always want to obtain an instantaneous result.
And on the eve of the long holidays, we look in the mirror and understand that the figure is far from the ideal, and there is not enough time for ourselves.In such moments, we run to the computer and frantically classify the diets found on the Internet, wanting to lose weight quickly at home.We often forget that with strong weight loss, health suffers and irreflectively achieving our objectives, we run the risk of spending long hours under the offices of doctors.
Nutritionists recommend that all dissatisfied with their appearance tune in in a serious way and change the energy system and lifestyle.Only then will the stable results appear, and you will feel much more free and healthy.However, if it is today that you need to get rid of additional kilos, then we will tell you how to lose 10 kg.Shortly.
How to determine consumption
To create a deficit, it is necessary to determine consumption for the main exchange.The Internet is full of calculators, use it integrated into the site where it keeps a newspaper.To adjust the calculations, weight with an empty stomach daily.Some impressionable people are weighed once a week or a month so that there are always impressive results, but the more precise data.If the psyche allows it, every day is better.
Important conditions for weight loss
The good news is that they are not.With a shortage of calories, carefully maintaining a diary, heavy in the morning and that is all.There are no special dishes, you can eat hamburgers and pastels, you can eat before bedtime.It would be good to add sport for health and tone.
What is important to understand
Losing weight without diets just seems impossible.The weight can be lost, without excluding their favorite sweets from the daily menu.But we must understand: in this case, the weight will not come out in a week or two.High quality weight loss is a fairly long process.But he does not have to give up his favorite cakes or chocolate, which is not likely to be the fault of weight gain.
Remove the balance
Weighing every day is not the best company, it is unlikely to help lose weight.First, the deceased kilograms do not always reflect a change in the state of the body.With the same weight and even the same growth, different people look different, so they must not immediately establish a conditional objective of "losing five kilograms in a week."Perhaps, with the loss of these five kilograms, the main parameters of the figure will almost not change.
Regular weighing can deprive motivation.At first, the kilograms go quickly, largely due to the loss of water.Then the weight can persist for some time or reject enough.In any case, the weight is not an indicator of how fast it comes in shape.
In order not to undergo daily stress, it is better to eliminate scales and weigh, for example, once every three weeks.A good alternative to Libra is an ordinary centimeter tape.You can measure your parameters as soon as you change to a balanced diet and then track how they change.
It will not work to control the uniquely result, but it is better to weigh it every few weeks, and not every day.
Do not wait for a fast result
High quality weight loss is slow.
Do not concentrate on a quick result.It is better to replace the objective of "losing weight" with the aim of "putting in shape."This means that it is worth adding physical activity to adequate nutrition that will help to tighten the muscles, improve the general state of health and accelerate metabolism.
Express diets
Are many interested in the question of how much can lose weight in a week?It depends on the individual characteristics of the body and the initial weight, but on average at home it is really possible to lose 5 kg., And judging by the revisions, then 7 kg.The longer you adhere to a diet, the more impressive the result will be, so the main thing is to establish the objective and not give up.
The express diets are good when you need to take a form before an important event, however, as we have already said, they should be used limited so as not to damage your health.Doctors warn that it is strictly forbidden to lose weight rapidly for people suffering from stomach ulcer, pancreatitis, diabetes and cardiovascular diseases.
In a week you cannot lose more than 1-2 kg.Fat, but the risk of dehydration and deteriorated work of internal organs increases, therefore, in the presence of chronic diseases, it is not desirable to sit in a hard diet, which is a shock for the body.
The fastest way to lose weight is hungry or monodietes diets that allow the use of a specific product.Extreme methods allow you to fall to 10 kg.Per week, however, rapid weight loss can lead to serious health problems, skin sagging and the appearance of stretch marks.Many complain of weakness, until the hungry fainting, a decrease in mental activity and productivity, because all body forces aim to combat hunger and replace energy deficiency.
During hunger, it is difficult to work completely, participate in children and, in fact, solve ordinary daily problems.Prepare for the fact that the hungry diet uses the body (hair and nails fall) and causes an exacerbation of chronic diseases, many complain about weakness, loss of strength, nervousness and irritability.However, the main advantage of such diets is a rapid weight loss, for which people make such sacrifices.
On the other hand, properly organized starvation allows you to clean the body of toxins and toxins, as well as eliminating excess salts.
It must be carried out no more than 1-2 times a year, attached to all established rules, but said system is appropriate only for healthy people.Some drink mineral water and feel good, but it is better to include juices, kefir or solid foods in a limited volume (to maintain the level of protein in the body).
He gradually leaves the hunger strike, otherwise, the body begins to replace the lack of nutrients and works in emergency mode to postpone reserves for a "rainy day" (suddenly you will want to starve).Therefore, the final stage of the diet is very important: eat a little, in the first days I do not use flour, fried and sweet, not to gain lost weight and not overload the weakened gastrointestinal system.To maintain the result achieved with such difficulty, try to change later to a healthy diet, move a lot and look for sports.
Next we will consider popular hungry diets and discuss their disadvantages and advantages.
How can you lose weight in a week?
Oat diet (from least 5 to less 10 kg)
This is a comfortable option to lose weight, which is suitable for people who are not ready for extreme methods.At the same time, a hard oat diet will lose weight to less than 10 kilograms.
Oatmeal is rich in fiber, which is necessary for the proper functioning of the gastrointestinal tract and vitamins B, PP and F, phosphorus, magnesium, iron and calcium.Turn off hunger, clean the body, strengthens immunity and helps lose a few kilos of more.The disadvantage of the oat diet (like any other monodite) is that the body does not receive all the variety of elements necessary for complete nutrition, so it can adhere to it for no more than 7 days.
Before starting the diet, carry out the cleaning of the body, since it pours a liter of water 4 tablespoons of rice and leave it during the night, in the morning I used to slowly heat it for an hour and drink the resulting decoction.Do not eat the next 5 hours, and do not drink anything, then eat as usual, but the last meal and drinks allow 5 hours before bedtime, and can only drink mineral water without gas.
The next day, the main stage of the diet begins.For breakfast, lunch and dinner, eat only oats cooked in the water.In the morning, small snacks are allowed that consist of fruits (they simply do not get carried).During the day, drink water without gas or green tea (total daily volume of at least 1.5-2 liters).It is not desirable to jump and sweeten the porridge, in the morning you can add some dry fruits (if it does not work).
Hungry diet for 4 days (minus 5 kg in 4 days)
Using this diet, you can fall to 5 kg.Excess weight in just four days.The first day, orange coma, two boiled eggs, tea or sugar coffee for breakfast.For lunch, soaked raisins (8 pieces) and for dinner, an orange and an egg, boiled.The second day, for breakfast, you can eat a piece of cheese and low -fat coffee without sugar, for lunch: orange and boiled egg, and for dinner, a pear and a glass of milk.The third breakfast day consists only of tea or sugar coffee, you are allowed to eat a tomato, cucumber and a piece of cheese for lunch, and at night you can enjoy a glass of milk.On the fourth final day, for breakfast, eat cups with milk, to have a tomato or cucumber and two large oranges for dinner.Among meals, drink a glass of water without gas.
A hungry diet is a really effective way to lose weight rapidly, but one of the most dangerous for health.
Recentricular days (minus 2-3 kg.)
Short monodietes 2 to 4 days allow you to lose 2-3 kg.For example, in an apple diet you can lose weight in 3 days by 5 kg.It is recommended to eat no more than 1.5 kilograms of apples in three or four doses per day.It is allowed to dine no later than 19-20 hours.Nutritionists recommend adding 100 grams of protein per day to apples: it can be chicken breast, white fish, eggs, cottage cheese.Bake apples in the oven or puree potatoes, and drinks only drink clean water without gas.
Therapeutic starvation (minus 2-4 kg)
In the starring process in 3 days you can go to 2-4 kg.The first day, all products that contain animal proteins (fish, meat, cottage seafood, dairy) and legumes are excluded.The day begins with a cup of herbal juice or a glass of newly squeezed juice (apple, carrot or beet).During the day, eat fruits, stewed or boiled vegetables, dinner no later than 19 hours.Before bed, take a relaxing bath.
The second day, drink only boiled water: the daily standard is 4 liters of water 1-2 cups every 30 minutes.On the third day, start eating gradually: on the morning of herbal tea, in the second breakfast, a glass of newly squeezed juice, then during the day eats fresh vegetables and fruits (well eliminates carrot slags, cabbage and beet).
One day without food, as well as enough days before and after a hungry day, today it is a very fashionable phenomenon, many celebrities, actors, billionaires and scientists use a day of discharge without food.Why did solidity become so popular?Three words are autophagy and the Nobel Prize.
Water diet (minus 10 kilograms and this is not the limit)
The water diet allows you to lose weight in a week effectively, whose only component is pure mineral water without gas.In this case, the body quickly loses all nutrient reserves, the weight goes through the excretion of fluid, not fat.
The main disadvantage of the diet is that after its end, the feeling of hunger is so strong that it is easy to break and start eating a lot, consequently, the weight returns, and the metabolism slows down a lot.
By the way, an interesting technique: in breaks between meals, drink as much cold water as possible, so the body burns many more calories.
Kéfir diet (up to least 5 kg)
During the week, the diet allows you to fall to 5 kg.Every day they drink 1.5 liters of kefir, adding 100 grams of certain products.For example, the first day, the potatoes, steamed in the second - Chicken fillet, in the third, lean meat, in the fourth boiled fish, in the fifth - fruits, in the sixth kefir and on the seventh day, only mineral water (without kefir).
But the interesting version of the Kefir diet with cinnamon, which is known for its fat combustion properties.It is recommended that the Kefir cocktail drink instead of dinner and as snacks during the day.You can also drink a cocktail glass 30 minutes before meals;This will reduce appetite and reduce the free volume of the stomach.It also has days of download during which he drinks 1 liter of kefir with the addition of a teaspoon of cinnamon.
You can add ginger to the kefir with cinnamon, overcome all ingredients in a blender and insist for 15 minutes.Drink a cocktail so 7 days 30 minutes before meals, and the results will appreciate it (nutritionists promise weight loss of up to 5 kg).
Saracen wheat diet (up to least 12 kg)
It allows you to lose weight completely (from least 5 to less 12 kilograms), but it is considered quite heavy.During the week, he only eats Sarracene wheat porridge (the amount is not limited, but he simply cannot eat much Sarracene wheat).Boil the cereal with boiling water and insist in 10 hours, you can add some sesame and turnover or radishes (low heat vegetables) to the porridge.
Juice diet (up to less 8 kg.)
There are many options for juice diets, consider the simplest, will give a result to less 8 kilograms.The diet consists of fresh juices of fruits and vegetables, which must get drunk during the day in three doses of 250-300 ml.Such diet can adhere to no more than 5 days.In addition to juices, it is advisable to drink a lot of water.The juice diet clean the body well and activates metabolism.The disadvantages of such diet in the appearance of weakness, the possible exacerbation of chronic diseases, gastritis and ulcers.
Egg diet (minus 7 Kg.)
The egg diet is considered one of the most light and safe, but it is not suitable for people who have kidney and liver problems.Eggs contain many proteins, vitamins and minerals that affect the work of all organs and normalize metabolism.At the same time, eggs are a low calorie product, so a weekly diet will restore up to 7-10 kg.Adhering to the egg diet, completely abandoning the consumption of sugar, salt, alcohol, vegetable and animal fats, but drinks a lot of water.The menu may include vegetables, fruits and citrus according to a certain scheme.
Then, the first day, for breakfast, eat 2 hard grapefruit, grapefruit, 2 eggs, boiled meat (chicken or beef), a glass of water without gas, 2 eggs, vegetable salad and a glass of kéfir.The second day, also 2 eggs at each meal, for breakfast we drink natural coffee without sugar, add vegetable or vegetable vegetable salads for lunch and a kéfir glass for dinner.On the third day, for breakfast, in addition to eggs, drink a glass of orange juice, boiled meat (chicken, beef) for lunch, for dinner, a glass of water without gas.
The fourth day in addition to breakfast eggs (grapefruit and coffee, lunch - 250 gr. Marine fish is steamed and a glass of water, for dinner, a glass of water. The fifth day adds 100 g for breakfast. The clock low fat and coffee, for lunch - vegetables salad and orange juice, for dinner - in addition to a glass of water. The sixth day we eat eggsBreakfast for lunch, except for eggs, boiled meat, dinner: eggs and a glass of water.
Bezogolovaya diet (up to least 10 kg)
Fat deposits are formed mainly due to the consumption of products with a high carbohydrate content, and when its number decreases sharply, the body begins to use its reserves.A low carbohydrate or capital diet implies the absence or low carbohydrate content in a daily diet.In normal mode, the body requires 100-150 grams of carbohydrates, of which 30-40 grams must be in slow carbohydrates.
In the diet, we reduce the daily norm so that it does not exceed 40-60 gr.Coma calmly, fish, mushrooms, cottage cheese, eggs, green vegetables, salad leaves, nuts and some berries.Rek the juices, sweets, sweets, carbonated drinks, flour, sweet tea and sweet fruits.Limit the consumption of potatoes, pasta and rice.
It is not desirable to observe a diet for more than two weeks, because the lack of carbohydrates and nutrients can cause problems with the kidneys and liver, as well as cause a stomach disorder.
During the week, a captive diet can help launch up to less 10 kilograms, a two -week capitable diet, up to less 14 kg.
The harmless diet for life, or the paleo diet can help generate up to 35 kilograms during the year.
We count the calories (up to less 7 kg).
Another soft option is the calculation of calories, it is useful to get rid of kilos of plus (minus 5-7 kg) and systematize food.The amount of food you eat during the day must correspond to the amount of energy spent, so the main recipe to reduce and maintain weight is an increase in motor activity and a decrease in the amount of calories consumed.If there is a small excess body weight, then, calculating calories, can get rid of excess weight without hard diets and food restrictions.
Most of the time, people with excess weight consume 2000-4000 calories per day, and lose weight does not require more than 1000-1400 calories, therefore, in the first place, they reduce the amount of fat consumed (fat distinguishes twice as many calories that proteins and carbohydrates).It excludes the sweetness of the menu: the sugar is processed and deposited instantly in the form of kilos of more.Dinner no later than 19-20 hours at night, calories are not completely absorbed and deposited in fats (if you really want to eat, then drink a glass of kefir).Try to move more and practice sports;It helps burn calories and get rid of excess weight.
Fast weight tips
- Drink a glass of cold water before each meal.The fact is that 6 kcal are spent on heating water in the body.In addition, the water will fill your stomach and you eat less.
- Eat an apple before meals.Nutritionists have discovered that a person who ate an apple consumes less calories during food (around 150-200 cal).It turns out that in one day it will reduce the consumption of 450-600 calories (the same amount is spent in an hour of aerobics).
- Before the main food, eat a vegetable salad.Vegetables are characterized by low content and calorie satisfaction.
- Give preference to soups.They are less high calories than food hard, but they fill their stomach well.
- Eat saved.In yogurt, kefir and soup, you can add bran (5-6 tablespoons per day).They excrete from the body almost completely, but give a feeling of satiety.
- Drink a glass of warm water before bedtime;This contributes to the best elimination of fats.
- In the morning, eat a lot, and at night there is not enough.People who are accustomed to drinking a little breakfast eat less during the day.I would like to remember that the best breakfast is porridge (Sarracene wheat, oatmeal, millet).After 18 hours, it gives preference to ugly yogurts and kefir.
- Limit the consumption of sweets, flour and confectionery, as well as processed and refined products (store juices, canned foods, semi -ends, sausages), because they have many preservatives and flavor additives.
- Go to sports at least 3 times a week.During training, calories actively burn and metabolism improves, as a result, toxins are eliminated faster and weight stabilizes.
How easy it is to "get out" of the diet
When choosing a diet, pay attention to their balanced, because the monodits have a very strict effect on the body and increase the risk of complications.A balanced diet can become the basis of your diet, because without practicing sports and a healthy diet, it is unlikely that you can maintain the result.Many complain that after the monodeta they experience so much hunger that they pounce on the food and get even more kilograms than they fell.
In order not to fall into a trap of this type, nutritionists recommend fractional nutrition (comma at least 5-6 times a day in small portions).Products that contain carbohydrates, include in the diet gradually and in small volumes, drink a lot of water and green tea, regularly visit the gym or pool.
The output of the diet must last twice as much time as the diet itself.It turns out that after a diet of the week, the transition period continues for another 14 days.After the end of the belonging diet, gradually increase, and every 2 days he returns to his diet menu.Enter carbohydrates into a small amount, give preference to protein products (fish and low fat).But it is advisable to exclude rapid carbohydrates from your menu even after the end of the transition period (sweets, bread, confectionery).
How to lose weight without diets?
However, the main advantage of hard diets is a quick weight loss to resist all restrictions, good will and good health are needed.Otherwise, a healthy diet and physical activity can be an excellent alternative to diets.Adhering an active lifestyle, the figure will put in order, heal and improve well.You no longer have to limit yourself in food, and the body will receive all necessary substances.
First, let's try to eat correctly and add training for a week.In the future, you can use a healthy diet for constant maintenance of the form.
Then, consider the approximate regime of the day:
Remove from bed, drink a glass of water to clean the body after night.Then try a small training or career.In the morning it is important to solve all joints and make blood circulate better.After that, break breakfast.Breakfast is considered the most important food, because it charges the body of energy, without placing carbohydrates in fat.For breakfast, coma slow carbohydrates (Sarracene wheat, oatmeal, integral rice or solid wheat degrees).It is interesting that if in the morning he is not sweaty in the morning, then he will not want it throughout the day.It is necessary to eat in small portions (no more than a glass), but often (5-7 times a day).
The next 3 hours after breakfast do their business and do not think about food.Then you can pay snacks: these are salads or vegetable fruits.Lunch and afternoon sandwiches consist of proteins, calcium and vegetables.How do you really look?You can eat at least every hour (so that there is no feeling of hunger), the main thing in small portions.Avoid sugar, then nothing will be deposited in fat.In the afternoon, eat low fat, fish, boiled eggs, green salad, cheese, ground fiber with kefir, vegetable and salad stew.
At night, take time training (30-60 minutes), which can be taken in the place.After training, you can dine.Pay attention that after 17 hours, it is better not to eat fruits (if you want to lose weight).It can dine with fish, meat with vegetables, dairy products, eggs, legumes, cheese and mushrooms.
Having that schedule resist for a week, you will feel more vigorous and more tight, and you can also drop a couple of kilograms.It is possible that when you enter a new rhythm, you want to constantly adhere to a new system, and this is much healthier to health than hard diets.