To attract issues, losing weight is not modern people stop. Thanks to the attention to their health, diet and lifestyle, as well as the work of professional nutrition consultants, diet experts, with the study of nutrients and constituents of food and Trainer, we started to understand that maintaining its optimum shape requires the correct, systematic approach. A small calorie deficit soaks, exercises regularly, lose the condition of the body, you can easy weight to and not again, due to the effect of "yo-yo". If you need to lose weight "case," and quickly – for example, you will be invited to the evening celebration in a week and urgently needs to lose weight to look good in the clothes?
"Magic recipe" simple return the extra pounds put, there is not. There are ways to quickly "round out" the water from the body, the unpleasant effect of the accumulation of fluid in the subcutaneous layer, reduce the mass of the body and go on one and sometimes two smaller dress size. Per day it is unlikely (although it is the abdominal visually, really), but a week is not enough. Also in the home environment, you are able to go on a diet, simple exercises, and reset the 5 kg weight.
Before taking off for a week, don't forget the most important requirements
- you start to lose weight, if you are healthy, you have not worsened chronic illness, you have no "dam" at work, added Stress reduces the effectiveness of the diet;
- getting in and out of the strict food restrictions, you must continuously by Calorie menu for several days;
- at sharp deterioration of state of health on a diet need to stop;
- after it managed to do was lose weight, weight keep must, revision of the dietary habits and by clicking on the right and healthy food – then you are not "not".
We investigate, how to lose weight in 7 days without doing yourself and obtaining the most effective result.
Proper nutrition
How to lose weight per week, the health and in a good mood? The answer to the question lies in the proper selection of the food and attention to their well-being. With a menu rich in nutrients, but with optimum calorific value of foods, it will be easier to lose weight than a strict diet, the mood is good, and the feeling of hunger will not interfere. If you prefer food restrictions, add materials in the menu, a complex of vitamins and minerals.
Weight loss was efficient and fast, you should be baked to eat more fruit and steamed with a low glycemic index, raw,,. Make sure to leave in the menu of not less than 40% protein to lose fat and excess water and not muscle mass. For quick weight loss Turkey, lean fish, chicken without skin, rabbit, eggs, fish, and vegetable protein suitable.
Instead of simple carbohydrates (sugar, white flour) eat complex. The whole grain bread, unprocessed cereals, pasta from durum wheat. Carbs are best left in the first half of the day, but not to dispense with them, and how fat is necessary to the body really worked. For a quick weight reduction from the menu excluded:
- fast Food: eat, these foods should not be in "normal" days and discharge-the more;
- "Factory" candy, in which a large amount of fat and sugar, but also sauces, Mayonnaise, Ketchup;
- sweet drinks, preferably juices, in which many calories to restrict and pre-packaged;
- Alcohol – he high-calorie and keeps water in the body.
When losing weight, you need to drink a lot of water – at least 1.5 litres per day. This is the feeling of hunger is reduced during a diet, helps in drying out to prevent the headaches, weakness, irritability. Not completely fats to exclude from the diet – they are necessary for the proper functioning of the brain, immune system, internal organs. Reduce your number of up to 20% and less from the General caloric content of the menu and prefer plant sources – OLIVE oil, Avocado, nuts, etc.
Compliance with the
The correct Form of nutrition, you hold on to broken principle – eat at least five times a day, but small portions, not more than 200 grams at a time. Then you will not be hungry, despite the fact that reduce the quantity of the food. For a week, so you can lose more than 3 kg, also can not limit yourself in your favorite products. You don't have to check constantly to eat and harmful diet does not spoil.
Try to time off in order to get reduce the number of temptations – Hiking in the cafe, plenty of family celebrations. If you unload on the "week" has the feast on which you have too much eaten, reduce the amount of food the next day after the event. You quickly compensate for the deviation in the calories on the menu.
So it was easier to lose weight, stick to the constant diet, without deviating from it by more than a half hour. The body quickly gets used to Routine, and you will not feel discomfort. The last meal of the day should not be later than 2-3 hours before bedtime.
If you are exercising, Fitness, gym, visit, customize, the menus, the frequency and timing of meals, taking account of the lessons:
- the ratio of calories, proteins, carbohydrates and fats in the diet is worth glide in the direction of the Protein;
- complex carbohydrates allow you to "window" by 40-120 minutes after the physical load;
- overall, the majority of the food is in the first half of the day.
Exercise
In order to lose weight quickly, add the physical stress. In weight loss on a large chard of calories you have to exercises to be careful with Cardio. Optimally, activities, Cardio, dance, Jogging, etc. they are easy, and the weight goes on faster. Daily half an hour left to the start of the lessons and work-intensive. To train properly, most of the time problematic" areas – belly, hips, and upper side of the feet devote ".
Exercises for stomach and thighs
For the abdomen, effectively, the straight and the oblique muscles twisting with the tension of the housing, the angled legs and are perpendicular Workouts, from the prone position on the floor. To lose weight helpful the workout with a chair. You take him, the hands around the butt in the seat and lift the legs, lift them from the ground. You need to work to approaches for 15-25 times, making small breaks, for at least 20 minutes.
To lose weight in the hips, you need to work hard. Problematic for many of the Zone "gives in" training, in which many slow squats – "gun", plie, SUMO with weights and without them. For the elaboration of the inner side of the thigh in weight loss intense exercises to occur, for example, the feet lead, "pumping" of the muscle.
Exercises for the legs
As in the case of the hips, slimming helpful a variety of squats. Preferably, you will meet with twists and turns to take in the execution of the exercises, a dumbbell in the Hand (they are available replacement for bottles with water to 1-1,5 litres). To lose fast weight lead you to the feet, climbs to king's meadow to the chest, lunges, etc. in Which the value of Ironing to Supplement – so you will lose weight and you strengthen your back and hands.
Menu for the week
Before taking off for a week, think about your menu. There are several nutrition programs in Mono mode, in the every day preferred single product. In General, such a diet will begin Monday, to believe, to make it easier, but you can and push the graphics as easily. This is the approximate Plan for the seven days:
- on the first day Can be allowed in any Form except roasted. You drink water with ginger, lemon (they are mixtures that Can be useful for weight loss), tea without sugar and milk, -;
- on the second day of meat. Allows rabbit, chicken, veal meat (cooked or baked, steamed). The meat you have to lose in three divided doses for 200-300 G. weight without indigestion, drink decoctions plenty of water, herbal teas,;
- the third day of carbohydrate. You Can turn off in the diet of fresh and roasted, fruits, Can, low-fat yogurt without additives and sweeteners. You drink tea, coffee without sugar;
- on the fourth day, only soups, but different. Boil the supperior reliability puree Can, supperior reliability, cucumber or other favorite is the first. Alternate different soups;
- on the fifth day, fish is permitted. It should not be salty, grilled, cured. To endure the diet easier to fish, you can use a little or steamed fresh. The drink-water are solved, and the percentage of Kefir;
- on the sixth day pastries can be – it does not interfere with the diet. However, you will lose weight, only if the number of rolls and Muffin will be small.
- in the last few days, the menus can only be used with boiled potatoes and a little Can with ginger or other spices
Exercise every day, weight fast out. After a week of self-control, you can significantly lose weight, but the diet should be smoothly, not to problems with the digestive tract.
Diet
To lose weight quickly for a week, you are in any way not restrictions in the diet can be avoided. Here are some of the options available and the most effective diets with which you quickly achieve results. But to lose it on the menu, with the tight restrictions not weight pregnant women and people with health problems.
Buckwheat Diet
Diet of the rich trace elements, nutrient-plants harm the health and helps to lose weight fast as a week. At the end of the "marathon" you can lose up to 7 kg, without feeling a strong Hunger meal is low calorie, but satisfying. In order to diversify the Mono-menu, add the low-fat yogurt, a little dried fruit (preferably plum).
Kefir Diet
Most of those who has been thinking about how to lose weight for a week, met with Kefir diet. Only 500 ml of milk products a day help lose fast too much and on the scale to see "minus" in a couple of kg. True true, slimming, except for yogurt, you can eat only a little each day of the week a different product:
- the four boiled potatoes – for this diet you should cook with the shell;
- Ricotta Cheese, 400 G;
- Fruits, 500 G;
- cooked chicken breast – slimming-amount is determined by the volume of Protein per body weight;
- or steamed Can be baked, 400 G
A day in the week slimming skinny stay "". Allowed only for Kefir and water 1.5-2 l. So you can lose weight in 7-10 kg and fast, but these restrictions are difficult.
Apple Diet
In order to lose weight, you need to eat whole fruit, fresh or baked without sugar, and mashed potatoes. In the nutrition of Apple juice, approved, and freshly squeezed. However, as in the case of fruit, "unload", this version slimming not suitable for people with diseases of the stomach and of the gastro-intestinal tract, must withstand a maximum of a week.
More diets for fast weight loss:
Liquid. Extra method is relatively "hard" slimming, in the case of the Kefir, 2.5%, fruit and pasta are Can, broths, etc. For a week, you will be able to lose weight and significantly reduce the mass of the body, but the body is a lot of Stress.
Curd or lactic acid. The fat content of the products should be as low as possible. In order to lose weight, enough for 4-7 days.
Can. You can lose weight by 5 kg and more. To add fat may berries Can reduced milk products, fruit Smoothies,.
In order not to think about how to lose weight in a few weeks, using the program for those who lose fast and easy weight. Specially developed slimming diet consists of a delicious and rich nutrients of the meals that you eat correctly, without any loss of time for the purchase and preparation of meals. The program for those who lose fast and easy weight contains a Maximum of protein and fiber, and you can quickly reach the desired digits on the scale.