How you can quickly and easily lose weight in a week on a diet and with exercise
Your desire to lose weight at home for a limited period of time. All things are possible. Get ready for what will have to change many things in my life: to establish nutrition and become more active. Tune in a positive way and start the hard work on their parameters.
Can I lose weight in a week without dieting and sports
The answer is Yes, lose weight really. However, you do not throw down 3 or 4 kg, the plumb line will be less than half. If you do not want to radically change your diet and to exhaust the body with exercise, perform a minimum set of rules:
- After waking up, allow yourself a glass of purified water. The liquid causes the body to cheer up, promotes easy passage of stool.
- Breakfast throughout the week should be light, but nutritious food. The morning meal is a long time supports a feeling of satiety, which helps lose weight.
- Eat only when feel hungry. Snacking out of boredom, uncontrolled intake of food leads to an increase in the volume of the body.
- Eat slowly, chewing food thoroughly. So to the brain faster it will reach that food entering the body. To lose weight, don’t fill the stomach to satiety.
- Walk. Leave early by 2-3 stops to work or study and walk. If you are going to lose weight, give up the car or twice a week.
Ways to fast weight loss
Remember that urgent to lose weight – not so good. Loss per week from 6 kg – an unhealthy phenomenon for the body. Considered normal to lose about a pound a 7 days. If you urgently need to lose weight, in any case do not starve. Forget for a few days on the salty foods, drink more clean water, add the menu, fiber and bio-yogurt to gently cleanse the bowel. Because of this the body will release excess water and fecal masses, that will help you to lose weight by 1-2 kg. For more weight loss you need to make more effort.
Proper nutrition and drinking regime
How to quickly lose weight in a week through a healthy diet? Basic rules:
- Water immediately after waking up and another 5-7 glasses per day. Drunk before eating liquid dulls the hunger. From let yourself drink green tea, fresh juices, fruit drinks, fruit drinks. Allowed per day 1-2 cups of coffee.
- Carbohydrates (70% slow and 30% fast) in the first part of the day, protein foods in the second.
- Set up a regime meal. To lose weight fast, eat every 2-3 hours in small portions (250 ml).
- Give up fatty, refined, sugary, white flour products. Forget about soda, alcohol, processed foods, smoked products, salty products.
- Your new advantage – simple food, made on a minimal amount of oil. To naturally lose weight, cook for a couple, bake, simmer, simmer. Plenty of vegetables, lean meat, fish, dairy products, cereals, fruit. Indulge in nuts, seeds, dried fruit.
How to lose weight quickly in one week, not plunging the body into shock? Proper nutrition and drinking regime – the key to success. Make your diet in advance, then you don’t have to think, what to eat today. The menu for each day will be issued in the form of a table, is simply, clearly, and nothing more will not want to eat. Set a goal to lose weight in the first week, take a basis example:
|Day of the week||Breakfast|| 1st snack
|PN||Oatmeal with apples||Pear||Vegetable soup||A glass of nonfat yogurt||Baked in onions and carrots mackerel|
|W||Buckwheat porridge, vegetable salad||A piece of dark chocolate||Ears||A handful of dried fruit||Grilled vegetables|
|MS||Osamabin||Cottage cheese with dried fruit||Boiled chicken, chicken broth with herbs||A handful of nut meats||Meat salad with greens, tomatoes, cucumbers|
|THU||Two poached eggs, wholegrain bread with butter||Kiwi||Baked fish, vegetable salad||Cottage cheese casserole||Baked zucchini, tomato, cheese|
|PT||Sandwich: boiled chicken, lettuce, cheese||Handful of walnuts||Diet pasta||A Cup of yogurt||Fish for a couple|
|SB||Egg white omelet||A Cup of yogurt, dried fruits||Boiled beef, salad leaves||Low-fat cheese||Vegetable salad|
|Sun||Rice porridge with raisins, dried apricots and a spoon of honey||Glass of natural yoghurt||Onion soup||Vegetable salad||Baked chicken, steamed vegetables|
Exercise to burn fat
How to lose weight, know fitness instructors. However, you are aiming to lose weight at home, so you’ll have to fend for themselves. Simple advice – do the exercises. A great way to lose weight in a week – to engage vysokovitaminnym training (crossfit program). For a short period of you need for maximum speed and power perform strength and cardio activity. Then comes a 10-second pause, followed by a second cycle.
For beginners such a complex. Them to lose weight, you can do the easy jobs:
- Exercise for weight loss in hips and legs:
- squats – 10-15 times for 3 sets;
- lunges – 10-15 times for 3 sets;
- fast jumping rope – 5-10 minutes;
- leg swings standing on hands and knees – 20-25 times for 3 sets.
- In the thighs and buttocks:
- squats against the wall 10-15 times for 3 sets;
- walking the stairs is 10-15 minutes;
- the rotation of the legs perpendicular to the floor (you lie on your back) – 15-20 times on each leg;
- plies – 10-15 times for 2 sets.
- Belly and flanks:
- respiration system bodyflex to 15 minutes;
- bending forward with folded belly – 15-20 times for 3 sets;
- strap – up to 5 minutes a day;
- the rotation of the Hoop for 15-20 minutes a day.
How to lose weight quickly in one week, using folk wisdom? There are ways of sparing and some are not. Use them only if you are confident in your health! Effective recipes:
- Ginger tea. Slice the root ginger thin slices, add a little cinnamon, green tea, and 1-2 lemon slices. Products pour boiling water and cover the dishes. Drink warm 2-3 cups a day. For a week possible to lose 1-2 kg
- Blend sour apples (3 pieces), raisins (a handful), pumpkin (1 kg). Chop the pumpkin and apples add a lot of raisins. Eat 3 tbsp. l. before eating, so you can lose weight by 2 kg.
- Bath. Visit the Russian bath. It does not lead to weight loss by burning fat, but excess water will lead and tighten the skin.
Effective diets for quick weight loss in a week
To dramatically lose weight by size within a week, you need to resort to harsh methods. Nutritionists do not advise to sit on such a diet, but if you have an urgent need, follow the regime for a limited time. According to many reviews, lost weight then come back with a large margin. To avoid this, after mono smoothly into a proper diet, and you will be able to lose more weight on a few pounds.
On buckwheat – minus 5 kg
|How to cook for a week to lose weight||On the day zaparte 1 Cup groats in 2-3 cups of water. Salt to minimum of oil and spices could be added|
|How many servings a day||Divide the amount in 5-6 servings|
|How to drink water||1.5-2 liters of water: in the morning, a glass before each meal (for a third of the hour) – glass|
|What else is there||Low-fat yogurt (Cup), green apples (2-3 pieces), yogurt 0-1% (to 4 cups)|
Yogurt – minus 10 kg
|Main product volume for the day||Kefir 1%, 1500 ml|
|Additional products||100-400 g of product for every day: baked potato, cottage cheese, fruit. Allowed chicken breast (boiled)|
|How to drink water to lose weight||1.5-2 liters of water: in the morning, a glass before each meal (for a third of the hour) – glass|
|The number of meals||Six, using the same intervals|
Water and apples – minus 7 kg
|The main product, the quantity per day||Green apples, an average of 1.5 kg or more|
|How to cook for a week to lose weight||Eat fresh, roasted, make sauce|
|How many servings a day||Divide the resulting amount for 3-4 servings|
|How to drink water||2 liters of water (plain filtered or mineral without gas): in the morning, a glass before each meal apples (third hour) – glass|
The cereal – minus 3 kg
|How to cook for a week to lose weight||On the day superelite 1.5 cups of grains 2.5-3 cups of water. Salt to a minimum, oil and spices is prohibited. You can cook oatmeal with milk, yogurt or kefir|
|How many servings a day||Divide the amount in 5-6 servings|
|How to drink water on a diet||1.5-2 liters of water: in the morning, a glass before each meal (for a third of the hour) – glass|
|What else can you eat on the diet (one product to choose from)||Green apples (2-3 pieces), a salad of carrots and cabbage (100-150 g), salad with cucumbers, radishes (100-150 g), citrus (1 piece), plum (2 PCs.)|
How to lose weight without harm to health
To lose weight a small child or a teenager, you need to follow a proper diet and exercise. No hunger strikes and tough diets! Show your child photos of fat people and tell us what this means. This will encourage him to eat right. Become for a growing man example – lose weight with the whole family. But if the weight is too increased for a short time, and the child can not lose weight, take him to the therapist, perhaps it is a consequence of the disease.