Losing weight in a week at home is not so difficult.There are several simple and cheap express diets that will redefine 2 kg, 5 kg, 7 kg.And even all 10 kg.The end 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 remove the stomach, the strips and other extra protuberances with a diet, it is necessary to connect the sport so that the body wins the desired shapes.But the diet is 80% of success and the sport is 20% of the adjustment.Here, we collect several simple exercise sets that will also help lose weight and get the desired figure.
How to quickly lose weight in a week at home
In recent years, the pace of life is increasingly accelerating, we are constantly in a hurry and always want to get an instant result.
And on the eve of the long vacation, we look at ourselves in the mirror and understand that the figure is far from ideal, and there is not enough time for ourselves.At such times, we ran to the computer and solve diets frantically found on the internet, wanting to lose weight at home.We often forget that with sharp weight loss, health suffers and reaching without thinking our goals, we risk spending long hours under doctors' offices.
Nutritionists recommend that all dissatisfied with their appearance tune in a serious way and change the energy system and lifestyle.Only then will the stable results appear, and you will feel very free and healthy.However, if it is today that you need to get urgently free of extra pounds, below let's say how to lose 10 kg.In a short time.
How to determine consumption
To create a deficit, it is necessary to determine consumption for the main exchange.The internet is full of calculators, I use it embedded on the site where you keep a diary.To adjust the calculations, weight in the empty stomach daily.Some impressive people are heavy once a week or a month so that there are always impressive results, but the more data, the more accurate.If the psyche allows, every day they are better.
Important conditions for weight loss
The good news is that they are not.With a shortage of calories, carefully keeping a diary, heavy in the morning and that's all.There are no special dishes, you can eat hamburgers and cakes, you can eat before bed.It would be good to add sport to health and tone.
What is important to understand
Losing weight without diets seems impossible.The weight can be lost, not excluding your 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 very long process.But you don't have to give up your favorite pies or chocolates, which is also unlikely to blame for weight gain.
Remove the balance
Weighing every day is not the best company, it is unlikely to help lose weight.First, the kilograms that departed do not always reflect a change in the state of the body.With the same weight and even the same growth, different people seem different, so you should not immediately define a conditional goal of "losing five pounds in a week."Perhaps, with the loss of these five pounds, the main parameters of the figure almost change.
Regular weighing can deprive motivation.At first, kilograms rapidly, largely due to water loss.So weight may persist for a while or decrease enough.Anyway, weight is not an indicator of the speed with which you enter.
In order not to be subject to daily stress, it is better to remove scales and weigh, for example, once every three weeks.A good alternative The pound is a common centimeter tape.You can measure your parameters as soon as you change to a balanced diet and follow how they change.
It will not work to control the result without scales, but it is better to hold it every few weeks, not every day.
Don't wait for a quick result
High quality weight loss is slow.
Do not focus on a quick result.It is better to replace the goal of "losing weight" with the goal of "shape".This means that it is worth adding physical activity to the proper nutrition that will help tighten muscles, improve the general condition of health and accelerate metabolism.
Expressed diets
Many are interested in how much you 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 revisions, then 7 kg.The more you adhere to a diet, the more impressive the result will be, so the main thing is to define the goal and not give up.
Express diets are good when you need to perform in one way before an important event, however, as we said, they should be used limited to avoid harming your health.Doctors warn that it is strictly forbidden to quickly lose weight to people suffering from stomach ulcer, pancreatitis, diabetes and cardiovascular disease.
In a week, you can not lose more than 1-2 kg.Fat, but the risk of dehydration and impaired work from internal organs increases;Therefore, in the presence of chronic diseases, it is undesirable to sit in a difficult diet, which is a shock to the body.
The fastest way to lose weight are hungry diets or monodietas 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, sagging skin and the appearance of stretch marks.Many complain of weakness, even hungry fainting, a decrease in mental activity and productivity, because all body forces aim to combat hunger and replenish energy deficiency.
During hunger, it is difficult to work completely, get involved in children and, in fact, to solve common daily issues.Prepare yourself that the hungry diet uses the body (hair and nails fall) and causes an exacerbation of chronic diseases, many complain of weakness, loss of strength, nervousness and irritability.However, the main advantage of such diets is a rapid weight loss, for which people make these sacrifices.
On the other hand, properly organized hunger allows you to clean the body of toxins and toxins and remove excess salts.
It should be performed no more than 1-2 times a year, adhering to all established rules, but this system is suitable 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 protein level in the body).
Exit the hunger strike gradually, otherwise the body begins to refuel the lack of nutrients and works in emergency mode to postpone reserves for a "rainy day" (suddenly you will live hungry again).Therefore, the final stage of the diet is very important: eat a little, in the early days it does 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 move later to a healthy diet, move a lot and participate in the sport.
Below we will consider popular diets hungry and discuss their disadvantages and advantages.
How can you lose weight in a week - Diets
Oatmeal diet (less 5 less 10 kg.)
This is a comfortable losing weight option, which is suitable for people who are not ready for extreme methods.At the same time, a rigid oat diet will lose weight to less than 10 kg.
Oatmeal is rich in fiber, necessary for the proper operation of the gastrointestinal tract and vitamins B, PP and F, phosphorus, magnesium, iron and calcium.Imagle hunger, cleans the body, strengthens immunity and helps lose some extra pounds.The disadvantage of oat diet (like any other monodite) is that the body does not receive the whole variety of elements needed for complete nutrition;Therefore, you can adhere to it for no more than 7 days.
Before you start the diet, drive the body cleansing as it pour a liter of water 4 tablespoons of rice and leave it at night, in the morning the weld over low heat for one hour and drink the resulting decoction.You don't eat next 5 hours and drink nothing, then eat as usual, but the last meal and drinks are allowed 5 hours before bed, and you can only drink mineral water without gasoline.
The next day, the main stage of the diet begins.For breakfast, lunch and dinner, eat only cooked oats in the water.In the morning, small snacks consisting of fruits are allowed (just do not take away).During the day, drink water without tea or green tea (total daily volume of at least 1.5-2 liters).It is undesirable salting and sweetening porridge, in the morning you can add some dried fruits (if it doesn't work).
Hungry diet for 4 days (minus 5 kg. In 4 days)
Using this diet, you can fall to 5 kg.Overweight in just four days.On the first day, eat orange, two boiled eggs, tea or sugar for breakfast.For lunch, soaked plums (8 pieces) and for dinner - an orange and an egg, boiled boiled.On the second day, for breakfast, you can eat a piece of cheese and low fat, sugar -free, lunch - orange and boiled egg - a pear and a glass of milk.The third day breakfast consists only of tea or coffee, it is allowed to eat a tomato, cucumber and a piece of cheese at lunch, and at night you can enjoy a glass of milk.On the fourth last day, for breakfast, eat blemishes 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 quickly, but one of the most dangerous to health.
Room 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 may lose weight in 3 days for 5 kg.It is recommended to eat no more than 1.5 kg of apples in three or four doses a day.Dinner is allowed to dinner from 19 to 20 hours.Nutritionists recommend adding 100 grams of protein per day to apples - may be chicken breast, white fish, egg, cottage cheese.Bake apples or make mashed potatoes and drinks drink only clean water without gas.
Therapeutic Hunger (less 2-4 kg.)
In the hunger process in 3 days, it can go to 2-4 kg.On the first day, all products that contain animal proteins (fish, meat, cottage cheese, seafood, dairy products) and legumes are excluded.The day begins with a cup of herbal juice or glass of squeezed juice (apple, carrot or beet).During the day, eat fruits, boiled or boiled vegetables, dinner for 4 pm.Before going to bed, take a relaxing, hot shower.
On the second day, drink only boiled water-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, at the second breakfast - a glass of squeezed juice on time and, during the day, eats fresh vegetables and fruits (removes the carrot, cabbage and beets well).
One day, without food, and enough days before and after a hungry day - today is a very elegant phenomenon, many celebrities, actors, billionaires and scientists use such a discharged day without food.Why has speed became so popular?Three words are autophagia and the Nobel Prize.
Water diet (less 10 kg and this is not the limit)
The water diet allows you to lose weight in a week effectively, whose only component is pure gas without gas.In this case, the body quickly loses all nutrient reserves, weight goes through fluid excretion, 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, so weight return, and metabolism decreases a lot.
By the way, an interesting technique: in the breaks between meals, drink as much cold water as possible, so that the body burns a lot more calories.
Kefir diet (up to 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, on the first day, the potatoes, steam cooked in the second - chicken fillet, in the third lean meat, in the fourth cooked fish, fifth - fruits, on the sixth - only kefir and on the seventh day - only mineral water (without kefir).
But the interesting version of the Kefir diet with cinnamon, known for its fat drop properties.It is recommended that Kefir Cocktail Drink instead of dinner and like snacks during the day.You can also drink a glass of cocktail 30 minutes before meals - this will reduce the appetite and reduce the free volume of the stomach.Also discharging days during which you drink 1 liter of kefir with the addition of a teaspoon of cinnamon.
You can add ginger to kefir with cinnamon, hit all ingredients in a blender and insist for 15 minutes.Drink a cocktail 7 days 30 minutes before meals, and the results will please (nutritionists promise a weight loss of up to 5 kg).
Sarracene wheat diet (up to 12 kg.)
It allows you to completely lose weight (less 5 to 12 kg), but is considered quite heavy.During the week, eat only Sarraceno wheat porridge (the amount is not limited, but it simply cannot be food with the sarracene wheat).Boil the cereal with boiling water and insist 10 hours, you can add some sesame and turnip or radish (low calorie vegetables) to porridge.
Juice diet (up to 8 kg.)
There are many options for juice diets, consider the simplest, this will give a result less than 8 kg.The diet consists of fresh fruits and vegetable juices, which should be drunk during the day in three doses of 250-300 ml.This diet can adhere to no more than 5 days.In addition to the juices, it is advisable to drink a lot of water.The juice diet cleanses the body well and activates metabolism.The disadvantages of such a diet in the occurrence of weakness, the possible exacerbation of chronic diseases, gastritis and ulcers.
Egg diet (less 7 minus 10 kg.)
The egg diet is considered one of the lightest and most secure, but is not suitable for people with 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;Therefore, a weekly diet will redefine up to 7 to 10 kg.Sticking to the egg diet, completely abandoning the consumption of sugar, salt, alcohol, plants and animal fats, but drink a lot of water.The menu may include vegetables, fruits and citrus fruits according to a particular scheme.
Then, on the first day, for breakfast, eat 2, grapefruit, 2 eggs, cooked meat (chicken or meat), a glass of water without gas, 2 eggs, vegetable salad and a glass of kefir.On the second day, also 2 eggs at each meal, for breakfast, we had natural sugar -free coffee, add vegetable salad or cooked vegetables for lunch and a glass of kefir for dinner.On the third day, for breakfast, besides eggs, drink a glass of orange juice, eat cooked meat (chicken, meat) for lunch, for dinner - a glass of water without gas.
The fourth day beyond the eggs for breakfast - grapefruit and coffee, for lunch - 250 gr.The seafood is steamed and a glass of water for dinner - a glass of water.The fifth day adds 100 g for breakfast.Low and coffee cottage cheese for lunch - vegetable salad and orange juice for dinner - plus a glass of water.On the sixth day, we eat eggs and grapefruit juice for breakfast, lunch except eggs, cooked meat, for dinner - eggs and a glass of water.And on the seventh day, in addition to eggs, you can eat orange for breakfast, for lunch and dinner - drink a glass of water.
Bezogolovaya diet (up to 10 kg.)
Fat deposits are mainly formed due to the consumption of high carbohydrate products and, when its number decreases markedly, the body begins to use its reserves.A low -carbohydrate or captivity diet implies the absence or low of carbohydrates in a daily diet.In normal mode, the body requires 100 to 150 grams of carbohydrates, of which 30-40 grams should be in slow carbohydrates.
In the diet, we reduce the daily standard so that it does not exceed 40-60 gr.Calmly eat meat, fish, mushrooms, cottage cheese, eggs, green vegetables, salad, nuts and some berries.Reduse packaged juices, sweets, sweets, carbonated drinks, flour, sweet tea and sweet fruits.Limit the consumption of potatoes, pasta and rice.
It is undesirable to observe a diet for more than two weeks, because lack of carbohydrates and nutrients can lead to problems with the kidneys and liver, as well as causing stomach disorder.
During the week, a captive diet can help vomit to less than 10 kg, a captivating two -week diet - up to less than 14 kg.
The harmless diet for life, or paleo diet, can help launch up to 35 kg during the year.
We count calories (up to 7 kg.)
Another soft option is the calculation of calories, it helps to get rid of extra pounds (less 5-7 kg) and systematize food.The amount of foods you eat during the day must correspond to the amount of energy spent;Therefore, the main revenue to reduce and maintain weight is an increase in motor activity and a decrease in the number of calories consumed.If there is a small excess body weight, calculating calories, you can get rid of overweight without hard diets and eating restrictions.
Most of the time, people with overweight consume 2000-4000 calories a day, and lose weight requires more than 1000-1400 calories;Therefore, first of all, it reduces the amount of fat consumed (fat distinguishes twice as many calories than proteins and carbohydrates).Delete menu sweetness - sugar is instantly processed and deposited in the form of extra pounds.Dinner at a late 19 to 20 hours at night, calories are not completely absorbed and deposited in fats (if you really want to eat, drink a glass of kefir).Try to move more and play sports - helps burn calories and get rid of overweight.
Fast Weight Loss Tips
- Drink a glass of cold water before each meal.The fact is that 6 kcal is spent on water heating in the body.Also, water will fill the stomach and you eat less.
- Eat an apple before meals.The nutritionists found that a person who ate an apple consumes less calories during food (about 150-200 cal.).It turns out that one day you will reduce the consumption of 450-600 calories (the same amount is spent in an hour of aerobic).
- Before the main meal, eat a vegetable salad.Vegetables are characterized at low calories and satisfaction.
- Give preference to soups.They are less high -caloric than hard foods, but fill their stomach well.
- Eat bran.In yogurt, kefir and soup, you can add bran (5-6 tablespoons a day).They are excreted from the body almost completely, but give a feeling of satiety.
- Drink a glass of warm water before going to bed - this contributes to the best fat removal.
- In the morning, eat a lot and at night it's not enough.People who are used to having a little breakfast are less consumed during the day.I would like to remember that the best breakfast is porridge (sarracene wheat, oats, corn).After 18 hours, give preference to ugly yoghurt and kefir.
- Limit the consumption of sweets, flour and confectionery, as well as processed and refined products (store juices, canned foods, semi -agreed products, sausages), because they have many preservatives and taste additives.
- Go to sports at least 3 times a week.During training, calories are actively burned and metabolism improves, as a result, toxins are removed faster and weight is stabilized.
How easy it is to "get out" of the diet
When choosing a diet, pay attention to your balance, because monodites 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 playing sports and a healthy diet, you are unlikely to keep the result.Many complain that, after the monodeta, they experience so hungry that they are attacked with food and earn even more kilograms than they have fallen.
In order not to fall into this trap, nutritionists recommend fractional nutrition (eat at least 5-6 times a day in small portions).Products containing carbohydrates include in the diet gradually and small volumes, drink a lot of water and green tea, visit the gym or pool regularly.
The exit of the diet should last twice as to the diet itself.It turns out that after a one week diet, the transitional period continues for another 14 days.After the end of the belonging diet, increase gradually and every 2 days return to your diet menu.Enter carbohydrates in a small amount, give preference to protein products (fish and low fat).But it is advisable to exclude fast carbohydrates from your menu, even after the end of the transition period (sweets, bread, confectionery).
How to lose weight without diets?
The main advantage of hard diets is rapid weight loss, however, in order to support all restrictions, serious wills and good health are needed.Otherwise, a healthy diet and physical activity can be an excellent alternative to diets.Adhering to an active lifestyle, you will put the figure in order, heal and improve well.You no longer need to limit yourself in food, and the body will receive all the necessary substances.
First, we will try to eat correctly and add training for a week.In the future, you can use a healthy diet for the constant maintenance of the form.
So consider the approximate regime of the day:
Getting out of bed, drink a glass of water to clean your body after night.Then lead with a short training or running.In the morning, it is important to discover all joints and make blood circulate better.After that, start breakfast.Breakfast is considered the most important meal because it carries the body with energy without putting carbohydrates in fat.In breakfast, eat slow carbohydrates (sarracene wheat, oats, brown rice or noodles of solid wheat).It is interesting that if in the morning it is not sweaty in the morning, it will not want it throughout the day.It is necessary to eat in small portions (no more than one glass), but usually (5-7 times a day).
Over the next 3 hours after breakfast, do your business and don't think about food.So you can buy snacks - are salads or vegetable fruits.Lunch and afternoon snacks consist of protein, calcium and vegetables.How is it really?You can eat at least every hour (so that there is no feeling of hunger), the main thing in small portions.Avoid sugar, so nothing will be deposited in fat.In the afternoon, eat low fat meat, fish, boiled eggs, green salad, cheese, ground fiber with kefir, vegetable stew and salads.
At night, set aside a time (30-60 minutes) of training, which can be taken on site.After training, you can dinner.Pay attention that, after 17 hours, it is better not to eat fruits (if you want to lose weight).You can have dinner with fish, meat with vegetables, dairy, eggs, vegetables, cheese and mushrooms.
Having assuming this schedule for a week, you will feel more vigorous and tighter, and you can also lose a few pounds.It is possible that when you enter a new pace, you want to adhere to a new system constantly, and this is much healthier for health than hard diets.