It is very difficult to observe proper nutrition and give up goodies. The result is excess weight and obsessive desire to urgently lose weight, often a few days before any important event.
This may seem unrealistic and dangerous to health. But still you can quickly lose weight in a week.
And if you come up wisely and set real goals, it is easy to choose a sparing and safe diet.
Read how to lose weight quickly in one week, and choose your optimal recipe for quick and effective weight loss at home without harm to health.
Is fast weight loss possible for 7 days without harm to health
It is quite possible to become easier to several kilograms per week. But the achievement of the desired result depends on the goal and initial weight. The more it is, the faster the fat leaves.
For example, in 7 days you can easily and harm from 3 to 5 kg, if the initial weight approaches or exceeds 100 kg.
10 kg per week is difficult to throw off even lush women. Moreover, such urgent weight loss is dangerous to health. Since extreme weight loss is given only by radical methods: starvation, monodite and excessive restriction of daily calorie content (up to 700 kcal).
It is difficult to withstand such a diet, as it can worsen well due to a lack of nutrients, which is fraught with a breakdown and health problems.
Effective struggle rules
The key to effective weight loss is motivation and strong desire. Debeity and discipline are also important, since many weekly diets involve strict compliance with the rules.
The basic principles of fighting overweight:
- Strictly follow the chosen diet. Violation of the rules is fraught with breakdowns. As a result, the desired result remains only a dream.
- Drink a lot of water. The larger the weight, the more fluids should be consumed. Water removes toxins, cleanses the intestines, knocks down a feeling of hunger. The daily norm is calculated as follows: 30-50 ml of water per 1 kg of weight.
- There is 3-4 hours before bedtime. It is believed that at night metabolism slows down. Therefore, so that the late dinner does not depart in fat, it is impossible to eat right before bedtime.
- Do not starve. A complete rejection of food threatens a breakdown. If starvation is not constant practice, it is better not to experiment on yourself. Most often, even if you manage to withstand a hunger strike, the lost kilograms will quickly return.
- Do not overload sports. Excessive loads with dietary nutrition deplete the body. The result may be not dropped kilograms, but an exhausted look and unbearable feeling of hunger. A healthy sleep helps more effectively on a diet than merciless training.
Everyone knows these common truths, but few adhere to them. But if you discipline yourself and instill useful skills, then the problem of excess weight will go away by itself.
What is to lose weight
To lose weight quickly, you need to carefully approach the choice of products. The main enemy of the figure is sugar. Therefore, from the diet it is worth removing all the products where it is present. With the exception of fruits. But they need to be consumed in moderation, as some are very high -calorie and contain a lot of sugar.
The diet should be present:
- Nuts, vegetables and herbs.
- Meat, fish and seafood.
- Dairy and dairy products (milk, butter, cheese, kefir, cottage cheese).
- Groups (buckwheat, pearl barley, brown rice), legumes and pasta from solid grades of wheat.
- Eggs.
It is advisable to abandon white bread and replace it with a bran, rye or from whole grain. If without sweets at all, then let it be dried fruits, honey, jam or pastille.
Training and physical activity
Physical activity is a prerequisite for quick weight loss. But during a diet it is undesirable to fanatical to play sports: 3-5 moderate training per week is enough.
Moreover, if you need to throw a lot, it is better to prefer strength exercises. If you tighten the figure - aerobic. If the diet is very limited, it is recommended to just walk. 1-2 hours a day is enough.
Advice! Training will not give the desired effect without household activity. Lost in the hall in full, and then lying without strength is not an option. To lose weight, you have to constantly move. Let it be ordinary household chores, but many of them burn a decent number of calories.
Fat burning products and additives
The use of some products accelerates weight loss. The top ten for the diet includes:
- Pear.
- Tomatoes.
- Cheese.
- Beans.
- Garlic.
- Pineapple.
- Kiwi.
- Coffee.
- Olive oil.
- Cottage cheese.
As for additives for quick weight loss, it is better to use those that contain ephedrine, caffeine, L-carnitine.
Important! All fat -burning additives are effective only in combination with diet and physical activity.
Is it possible to lose excess weight at home without diets
You can lose weight at home without diets, but the results will not be visible immediately. The main condition is to reduce daily calorie content by at least 500 kcal. The average norm for women is 1500-2000 kcal, for men-2000-2500 kcal.
With such a diet, almost everything can be, but within the established calorie content. At the same time, it is important to move a lot and play sports at least 3 times a week. It is also not necessary to forget about drinking mode-it is recommended to drink 1. 5-2 liters of water per day.
Interesting! If you reduce the daily calorie content by only 500 kcal, then in a week you can lose 500 g of fat without a diet.
Effective recipes for weekly weight loss: diets and exercises by day
Before choosing a particular diet for quick weight loss in a week, you need to decide how many kilograms I want to throw off. If only 1-2 kg, then preference is given to gentle power schemes. Typically, their calorie content is laid in 1, 500-2000 kcal. This is a lot, i. e. It is easy to observe such a diet.
If it is planned to get rid of 3-5 kg of excess weight, then the mode of nutrition of medium rigidity deserves attention here. The calorie content of such a diet is usually 1200 kcal.
This is a recommended value for everyone who wants to lose weight quickly and without harm to health. But with such a diet, physical activity and enhanced drinking regime are required to obtain the desired result.
Urgent loss of 7-10 kg per week will help only radical methods: starvation and diet with calorie content of less than 1000 kcal per day in combination with intensive training. True, achieving the desired result will still be difficult. And often lost kilograms quickly return with more than when switching to the usual food.
A very fast program
This express method is good because in 3 days you can lose up to 5 kg. The diet of a quick diet is strict and requires clear observance:
- 08: 00 - a glass of water.
- 08: 20 - A mug of hot cocoa with honey and milk.
- 13: 00 - Grapefruit.
- 13: 20 - vegetable decoction.
- 18: 00 - vegetable decoction.
- 20: 00 - vegetable decoction.
The broth is prepared as follows: add 1 kg of onion, 500 g of tomatoes and 300 g of carrots in 1. 5 liters of water. Cook for 20 minutes, strain and the decoction is ready.
Minus 5 in a week
Principles of a quick diet:
- There are only fruits and vegetables on the menu.
- Physical activity.
- Every evening an enema for weight loss.
- 6 meals a day.
- 1. 5 liters of water per day.
It is allowed to eat during the day:
- Pineapple (150 g) and a glass of water with lemon.
- 1 apple and glass of herbal tea without sugar.
- 200 g of grated carrots or a glass of carrot juice.
- 250 ml of low -fat kefir.
- Cabbage salad with greens and Bulgarian pepper.
- Boiled green vegetables: green beans, broccoli, spinach, cauliflower.
Sports are required, but it is impossible to be too zealous, moderate physical activity is suitable to achieve the result.
Exercises must be performed 3 times a day:
- Squats, push -ups, jumping on a rope (5 minutes). The total training time is 1 hour.
- An hour of cycling or 2 hours of fast walking.
- 1 hour in the gym or pool.
At the request of the exercise, you can replace fitness, aerobics, dances and loved by other physical exertion. Read also what the results can be with proper nutrition with sports and without activity.
Important! The program is tough and stressful for the body. If dizziness and weakness, nausea or diarrhea appear, you need to stop the diet or slightly increase its calorie content.
Recommendations losing weight
A brief selection of tips from specialists - squeeze all recommendations for getting rid of excess weight. If you follow these principles, you can not only quickly lose weight by the summer, but also forever say goodbye to excess weight.
Conclusion
To lose weight quickly and without harm to health, you need to abandon fast carbohydrates. This is especially true for products such as sugar, flour, white rice and potatoes. In this case, you need to follow the rules:
- eat, not starving;
- use more vegetables;
- lose weight slowly;
- have a tight breakfast;
- Start a day with a glass of water.
The calorie content and quality of the diet are crucial for quick weight loss. But to give the silhouette a beautiful shape and improve the structure of the skin, an external effect is necessarily. Moderate physical activity and massage will help this.