It is very difficult to observe correct diet and give up the goodies. The result is the excess weight and the obsessive desire to lose weight urgently, often a few days before any important event.
This may seem unrealistic and dangerous for health. But you can still lose weight in a week.
And if you come wisely and fix them real objectives, it is easy to choose a saved and safe diet.
Read how to lose weight quickly in a week and choose your optimal recipe for quick and effective weight loss at home without damage to health.
It is a quick weight loss for 7 days without damage to health
It is completely possible to become easier for several kilograms per week. But the achievement of the desired result depends on the goal and the initial weight. The more quickly it is the fat leaves.
For example, in 7 days you can easily and damage from 3 to 5 kg, if the initial weight approaches or exceeds 100 kg.
10 kg per week is difficult to throw away even by lush women. In addition, such an urgent weight loss is dangerous for health. Since extreme weight loss is only given by radical methods: hunger, single -sided and excessive restriction of the daily caloric content (up to 700 kcal).
It is difficult to resist such a diet, as it can worsen well because of the lack of nutrients, which is full of problems of breakage and health.
Effective struggle rules
The key to an effective weight loss is the motivation and the strong desire. Debeity and discipline are also important, since many weekly diets involve rigorous respect for the rules.
The basic principles of the overweight struggle:
- Follow the chosen diet strictly. The violation of the rules is full of faults. As a result, the desired result remains only a dream.
- Drink a lot of water. The greater the weight, the more fluid should be consumed. The water removes toxins, purifies the intestine, breaks down a feeling of hunger. The daily rule is calculated as follows: 30-50 ml of water for 1 kg of weight.
- There are 3-4 hours before bedtime. It is believed that the metabolism slows down at night. Therefore, so that late dinner does not leave in fat, it is impossible to eat before bedtime.
- Don't starve. A complete refusal of food threatens a breakdown. If hunger is not a constant practice, it is better not to experience yourself. Very often, even if you can resist a hunger strike, the lost kilograms will return quickly.
- Do not overload sports. Excessive loads with dietary nutrition exhaust the body. The result may not have dropped kilograms, but an exhausted gaze and an unbearable feeling of hunger. Healthy sleep helps more effectively to a diet than ruthless training.
Everyone knows these common truths, but few adhere to them. But if you regulate you and instill the useful skills, then the problem of excess weight will go away by itself.
What must lose weight
To lose weight quickly, it is necessary to approach the choice of products carefully. The main enemy of the figure is sugar. Therefore, from the diet it is worth removing all the products in which it is present. With the exception of the fruits. But they must be consumed in moderation, since some are very high and contain a lot of sugar.
The diet should be present:
- Nuts, vegetables and herbs.
- Meat, fish and seafood.
- Dairy products -Caseari and dairy products (milk, butter, cheese, kefir, cottage).
- Groups (buckwheat, pearl barley, whole rice), legumes and solid wheat degrees.
- Egg.
It is recommended to abandon the white bread and replace it with bran, rye or whole wheat. If without sweets, then let them be dried, honey, jam or pastry.
Training and physical activity
Physical activity is a prerequisite for rapid weight loss. But during a diet it is undesirable to make fanatic sports: 3-5 moderate training per week is sufficient.
Also, if you need to launch a lot, it is better to prefer strength exercises. If you make the figure - aerobics. If the diet is very limited, it is recommended to walk. 1-2 hours a day is sufficient.
Advise! Training will not give the desired effect without domestic 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 the normal household chores be, but many of them burn a decent number of calories.
Fat combustion products and additives
The use of some products accelerates weight loss. The first ten for the diet include:
- Pear.
- Tomatoes.
- Cheese.
- Beans.
- Garlic.
- Pineapple.
- Kiwi.
- Coffee.
- Olive oil.
- Cottage cheese.
As for the additives for rapid weight loss, it is better to use those that contain ephedrine, caffeine, L-carnitine.
Important! All additives burning fats are effective only in combination with diet and physical activity.
It is possible to lose excess weight at home without a diet
You can lose weight at home without diets, but the results will not be immediately visible. The main condition is a decrease in daily calorie content of at least 500 kcal. The average rule for women is 1500-2000 kcal, for men-3000-2500 kcal.
With such a diet, almost everything can be, but within the consolidated calorie content. At the same time, it is important to move a lot and practice sports at least 3 times a week. In addition, it is not necessary to forget the mode of drinking, it is recommended to drink 1, 5-2 liters of water per day.
Interesting! If you reduce the daily caloric content of only 500 kcal, in a week you can lose 500 g of fat without a diet.
Effective recipes for weekly weight loss: diets and day exercises
Before choosing a particular diet for a quick weight loss in a week, you have to decide how many kilograms I want to throw away. If only 1-2 kg, preference is given to delicate power patterns. Generally, their caloric content is postulated in 1. 500-2000 kcal. This is very, that is, it is easy to observe such a diet.
If it is expected to get rid of 3-5 kg of excess weight, then the medium rigidity nutrition mode deserves attention here. The caloric content of this diet is usually 1200 kcal.
This is a recommended value for all those who want to lose weight quickly and without damage to health. But with such a diet, physical activity and improved consumer regime are necessary to obtain the desired result.
Urgent loss of 7-10 kg per week will help only radical methods: hunger and diet with calorie content of less than 1000 kcal per day in combination with intensive training. True, reaching the desired result will still be difficult. And often lost kilograms return rapidly with more than when you go to the usual food.
A very fast program
This expressed method is good because in 3 days you can lose up to 5 kg. The diet of a quick diet is rigorous and requires clear compliance:
- 08: 00 - A glass of water.
- 08: 20 - A cup of hot cocoa with honey and milk.
- 13: 00 - grapefruit.
- 13: 20 - Decory of vegetables.
- 18: 00 - Decory of vegetables.
- 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, filter and the decoction is ready.
Less 5 in a week
Principles of a quick diet:
- There are only fruit and vegetables in 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:
- Ananas (150 g) and a glass of water with lemon.
- 1 apple and glass of sugar -free herbal teas.
- 200 g of grated carrots or a glass of carrot juice.
- 250 ml of low fat kefir.
- Cabbage salad with vegetables and Bulgarian pepper.
- BOLLITE green green: green beans, broccoli, spinach, cauliflower.
Sports are needed, but it is impossible to be too zealous and moderate physical activity is suitable for obtaining the result.
The exercises must be performed 3 times a day:
- Squat, push -Up, jumping on a rope (5 minutes). The total training time is 1 hour.
- An hour of cycling or 2 hours of fast walk.
- 1 hour in the gym or swimming pool.
At the request of the year, it is possible to replace fitness, aerobics, dances and loved by other physical efforts. Read also what the results can be with proper nutrition with sport and without activity.
Important! The program is hard and stressful for the body. If dizziness and weakness, nausea or diarrhea appear, it is necessary to stop the diet or slightly increase its calories content.
Recommendations that lose weight
A short selection of suggestions from specialists: squeeze all the advice to get rid of excess weight. If you follow these principles, not only can you quickly lose weight by the summer, but also forever say goodbye to excess weight.
Conclusion
To lose weight quickly and without damage to health, it is necessary to abandon fast carbohydrates. This is particularly true for products such as sugar, flour, white rice and potatoes. In this case, you have to follow the rules:
- Eat, not hunger;
- Use more vegetables;
- lose weight slowly;
- have a narrow breakfast;
- Start a day with a glass of water.
The caloric content and the quality of the diet are crucial for rapid weight loss. But to give the silhouette a nice shape and improve the structure of the skin, it is necessarily an external effect. Moderate physical activity and massage will help this.