Losing weight in the week at home isn't really that hard.There are several simple and cheap express diets that will reset 2 kg, 5 kg, 7 kg.And even all 10 kg.The final result depends on the individual characteristics of the body and the initial weight, but the visible result will definitely be.It will not work on complete removal of stomachs, straps and other additional awards with one diet, it is necessary to connect the sport so that the body gets the desired forms.But the diet is 80% of success, and the sport is 20% of tuning.Here we have gathered a few simple sets of exercises that will also help with weight loss and get the desired figure.
How to quickly lose weight in a week at home
In recent years, the rhythm of life accelerates more and more, we are constantly in a hurry and always want to get the current result.
And in the eve of a long vacation, we look in the mirror and we understand that the character is far from ideals, and there is not enough time for himself.At such moments, we run on your computer and scoring a diet found on the internet, wanting to lose weight quickly.We often forget that with a sharp loss of weight, health suffers and thoughtful achievement of our goals, we risk we spend a long time in the doctor's offices.
Nutritionists recommend that all dissatisfied with their appearance seriously and change the power system and lifestyle.Only then will stable results appear, and you will feel much more freer and healthier.However, if today that you need to do an urgent solve extra pounds, and then we will tell you how to lose 10 kg.In a short time.
How to determine consumption
To create a deficit, it is necessary to determine the consumption for the main exchange.The internet is full of calculators, I use it built into the place where you hold the log.To adjust budgets, I strive every day on an empty stomach.Some impressed people are wagond once a week or a month so that there are always impressive results, but more data, more precisely.If the psyche allows, every day is better.
Important conditions for weight loss
The good news is that they are not.With the lack of calories, carefully retention of the diary, weighed in the morning and that is all.There are no special dishes, you can eat hamburgers and cakes, you can eat before bed.It would be nice to add a sport for health and tone.
What is important to understand
Losing weight without diet just seems impossible.Weight can be lost, not excluding your favorite sweets from the day menu.But we need to understand - in this case we will not go in the week or two.High quality weight loss is a fairly long process.But you don't have to give up your favorite pikes or chocolates, who are also likely to be guilty of weight gain weight.
Remove the scale
Weighing every day is not the best endeavor, it is unlikely to help with weight loss.First, abandoned pounds do not always reflect the change of body condition.With the same weight, even the same growth, different people look different, so you should not immediately set the conditional state of "Five Kilo Loss".Maybe, with the loss of these five pounds, the main parameters of the figure are almost not changing.
Regular weighing can deprive motivation.Initially, pounds go quickly, largely due to water loss.Then the weight can exist for a while or to decrease enough.In any case, the weight is not an indicator how fast you come in shape.
That no daily stress can be poured out, it is better to remove the scales and weigh, for example, once in three weeks.A good vagi alternative is an ordinary centimeter ribbon.You can measure your parameters as soon as you move on to a balanced diet, then follow how they change.
He won't work on control results without scales, but it's better to measure every few weeks, not every day.
Don't wait for the quick result
High quality weight loss is slow.
Do not focus on the quick result.It is better to replace the goal of "losing weight" with the goal "enters the form".This means that it is worth adding physical activity to a proper diet that will help tight muscles, improve the general state of health and speed up metabolism.
Direct diet
Many are interested in question how much you can lose weight in the week?It depends on the individual characteristics of the body and the initial weight, but on average it is really possible to lose 5 kg.And judging by reviews and then 7 kg.The longer you adhere to the diet, the more impressive result will be, so the main thing is a goal setting and not give up.
Express diets are good when you need to be detained in the form before an important event, as we have already said, must be used limited so that you do not harm your health.Doctors warn that it is strictly forbidden to lose weight quickly for people suffering from ulcer in stomach, pancreatitis, diabetes, as well as cardiovascular diseases.
In a week you can lose no more than 1-2 kg.Fat, but the risk of dehydration and impaired work of internal bodies increases, therefore, in the presence of chronic diseases, it is undesirable to sit on a difficult diet, which is a body shock.
The fastest way to lose weight is a hungry diet or monodiet that enable the use of a particular product.Extreme methods allow you to fall to 10 kg.Still, a week, fast weight loss can lead to serious health problems, skin distorts and stretch marks.Many complain about weakness, to hungry disagreement, reducing mental activity and productivity, because all body forces are focused on fighting hunger and supplementing energy deficiency.
During the hunger, it is difficult to fully work, deal with children and really solve ordinary everyday questions.Prepare for the fact that a hungry diet carries the body (hair and nails fall out) and causes the deterioration of chronic diseases, many complain about weakness, loss of strength, nervousness and irritability.However, the main advantage of such diets is a quick weight loss, for which people make such victims.
On the other hand, properly organized starvation allows you to clean the body toxins and toxins, as well as remove redundant salts.
It must be reported no more than 1-2 times a year, adhering to all established rules, but such a system is only suitable for healthy people.Some drink one mineral water and feel good, but it is better to include juices, kefir or solid food in a limited volume (for maintaining the protein level).
Exit the hunger strike, otherwise, the body begins to intense for a lack of nutrients and works in emergency mode to delay reserves for the "rainy day" (you will suddenly wish you to love yourself).Therefore, the last phase of diet is very important: eat a little, in the first days do not use flour, fried and sweet, so it would not gain a lost weight and do not overload the weakened gastrointestinal system.To keep the score achieved by such difficulties, try subsequently switch to a healthy diet, move a lot and enter for sports.
Below we will consider the popular hungry diet and discuss their shortcomings and benefits.
How can you lose weight in a week - diet
Oat Nutrition (from minus 5 to minus 10 kg.)
This is a comfortable option for weight loss, which is suitable for people who are not ready for extreme methods.At the same time, a hard diet for oatmeals will lose weight 10 kilograms.
The oatmeal is rich in fiber, which is needed for the proper operation of the gastrointestinal tract and vitamin B, PP and F, phosphorus, magnesium, iron and calcium.The hunt, cleansing the body, strengthens immunity and helps in loss of several extra pounds.The lack of food diet (like any other monodite) is that the body does not receive the entire variety of elements that are needed for full diet, so you can follow no more than 7 days.
Before starting a diet, spend cleaning your body, because you pour a liter of water 4 tablespoons of rice and leave it overnight, in the morning he misleaded over the long heat and drinking the resulting decktion.You don't eat next 5 hours and don't drink anything, then eat as usual, but the last meal and drinks are allowed 5 hours before bed, and you can only drink with gas without gas.
The following day begins the main stage of the diet.For breakfast, lunch and dinner, eat only oatmeals cooked on water.The morning allowed small snacks consisting of fruit (simply do not be widened).Drink water without gas or green tea during the day (total daily volume of at least 1.5-2 liters).It is undesirable salt and sweetening the porridge, you can add a little dried fruit in the morning (if it doesn't work at all).
Hungry diet for 4 days (minus 5 kg. In 4 days)
Using this diet you can fall on 5 kg.Excess weight in just four days.On the first day he eats orange, two cooked eggs, tea or sugar coffee for breakfast.For lunch, plums soaked (8 pieces), and for dinner - orange and egg, boiled boiled.On the second day, for breakfast you can eat a piece of low cheese and sugar-free coffee, for lunch - orange and cooked egg, and for dinner - a circle and glass of milk.The third day breakfast consists only of tea or sugar coffee, it is allowed to eat tomatoes, a cucumber and a piece of lunch cheese, and in the evening you can enjoy a glass of milk.On the fourth, final day, for breakfast, eat muggles with milk, for lunch one tomato or cucumber and two large oranges for dinner.Drink a glass of water without gas between meals.
A hungry diet is a really effective way to quickly lose weight, but one of the most dangerous health.
RENT DAYS (minus 2-3 kg)
Short monodies 2-4 days long allow you to lose 2-3 kg.For example, you can lose weight on the apple diet in 3 days for 5 kg.It is recommended to eat no more than 1.5 kilograms of apple in three or four doses per day.It is allowed to have dinner no later than 19-20 hours.Nutritionists recommend adding 100 grams of protein per day to apple - it can be chicken breast, white fish, egg, cottage.Furnaces of apples in the oven or make mashed potatoes, and drinks only clean water without gas from drinks.
Therapeutic smooth (minus 2-4 kg)
In the process of hunger in 3 days, it can go to 2-4 kg.On the first day, all products containing animal proteins (fish, meat, cottage, seafood, dairy products) and legumes are excluded.The day begins with a cup of plant juice or a glass of freshly squeezed juice (apple, carrots or flows).During the day he eats fruit, stir or cooked vegetables, dinner no later than 7 p.m.Before you go to bed, take a warm relaxing bath.
On the second day of drinks, only cooked water - the daily standard is 4 liters of water 1-2 cups every 30 minutes.On the third day, start gradually eating: in the morning of herbal tea, in the other breakfast - a glass of freshly squeezed juice, then eat fresh vegetables and fruit during the day (well removes slag cartridges, cabbage and beet).
One day without food, as well as a simple day before and after the hungry day - today is a very modern phenomenon, many famous personalities, actors, billionaires, and scientists use such a day unloading without food.Why did the permanence become so popular?Three words are autofags and nobel prize.
Diet water (minus 10 kilograms and that is not the limit)
The water diet allows you to lose weight for a week, whose only component is clean with gas without gas.In this case, the body quickly loses all the reserves of nutrients, the weight goes through the excretion of the liquid, not thick.
The main deficiency of the diet is that after its end, the feeling of hunger is so strong to break easily and start eating a lot, according to this weight return, and the metabolism slows greatly.
By the way, interesting techniques: in breaks between meals, drink as much colder water as possible, so the body burns a lot more calories.
Kefir diet (up to minus 5 kg.)
During the week, the diet allows you to fall to 5 kg.He drinks 1.5 liters of kefir every day, adding it to 100 grams of certain products.For example, on the first day, potatoes, steamed in the second - chicken fillet, in the third - skinny meat, fourth - steamed fish, in the north - just kefir and on the seventh time - only mineral water (without kefir).
But an interesting version of the diet kefir with cinnamon, which is known for its activities that deal.Cocktail Kefir is recommended to drink instead of dinner and like snacks during the day.You can also drink a glass of cocktails for 30 minutes before eating - it will reduce your appetite and reduce your free stomach strength.Also do the unloading of the day during which drink 1 liter kefir with the addition of cinnamon spoon.
You can add Ginger to Kefir with cinnamon, defeat all the ingredients in the blend and insist 15 minutes.Drink such a cocktail 7 days 30 minutes before meals, and the results will please you (nutritionists promise weight weight to 5 kg).
Diet buckwheat (up to minus 12 kg.)
Allows you to be completely weight loss (from minus 5 to minus 12 kilograms), but is considered pretty difficult.During the week, eat only buckwheat porridge (the amount is not limited, but simply can't be eaten a lot of buckwheat).Cook the cereal with boiling water and insist 10 hours, you can add a little Susame and repune or radish (low-caloric vegetables) in a porridge.
Diet juice (up to minus 8 kg.)
There are many options for the juice diet, it will consider it the simplest, the result will be made for the minus 8 kilograms.The diet consists of fresh fruits and plant juices, which must be drunk during the day in three doses of 250-300 ml.Such a diet can adhere to a maximum of 5 days.In addition to juices, it is advisable to drink a lot of water.Diet juica cleans well body and activates metabolism.Insufficient nutrition insufficient in the occurrence of weaknesses, possible deterioration of chronic diseases, gastritis and ulcers.
Diet eggs (minus 7 minus 10 kg.)
Diet eggs is considered one of the easiest and safest, but is not suitable for people who have kidney and liver problems.The eggs contain a lot of proteins, vitamins and minerals that affect the work of all bodies and normalize metabolism.At the same time, eggs are a low-caloric product, so the weekly nutrition will reset up to 7-10 kg.Adhering to a diet egg, completely abandoning sugar spending, salt, alcohol, plant and animal fats, but drink plenty of water.The menu is allowed to include vegetables, fruits and citrus fruits according to a specific scheme.
So, on the first day, for breakfast, eat 2 hard, grapefruit, 2 eggs, cooked meat, a glass of water without gas, 2 eggs, vegetables and glasses of kefir.On the second day, also 2 eggs in each meal, for breakfast we drink a natural coffee without sugar, adding vegetables or stewed vegetables for lunch and a glass of kefir for dinner.On the third day, for breakfast, next to eggs, drink a glass of orange juice, eat cooked meat (chicken, beef) for lunch, for dinner - a glass of gas without gas.
Fourth day except for breakfast - grapefruit and coffee, for lunch - 250 gr.The sea fish is paired and a glass of water, for dinner - a glass of water.Add 100g to breakfast the fifth day.Low -fat Cottage and coffee, for lunch - vegetables salad and orange juice, for dinner - plus a glass of water.Sixth day We eat eggs and grapefruit juice for breakfast, for lunch, except eggs, cooked meats, for dinner - eggs and glass of water.And on the seventh day, except eggs, you can eat orange for breakfast, for lunch and dinner - drink a glass of water.
Needling Diet (up to minus 10 kg.)
Debeled deposits are formed mainly due to product consumption with high carbohydrate content, and when their number sharply decreases, the body begins to use their reserves.Low-krhrs or cabling diet implies absenteeism or low carbohydrate content in daily diet.In normal mode, the body requires 100-150 grams of carbohydrates, of which 30-40 grams should be on slow carbohydrates.
On a diet, we reduce the daily norm so that it does not exceed 40-60 gr.Quietly eat meat, fish, mushrooms, cottages, eggs, green vegetables, leaves salads, nuts and some berries.Refuse packaged juices, sweets, sweets, carbonated drinks, flour, sweet tea and sweet fruit.Limit potato spending, pasta and rice.
It is undesirable to observe a diet for more than two weeks, because the lack of carbohydrates and nutrients can lead to kidney and liver problems, as causing the disorder of the stomach.
During the week, the trapped diet can help to throw a minus 10 kilograms, two-pacing cable diets - to minus 14 kg.
The alless diet for a living or a paleo diet, can help throw up to 35 kilograms during the year.
We count calories (up to minus 7 kg.)
Another gentle option is calculating calories, helps solve additional pounds (minus 5-7 kg) and systematize food.The amount of food you eat during the day must match the amount of energy consumed, so that the main recipe for reducing and retaining weight increasing motor activity and reduce the number of consumed calories.If there is a small excess weight, then calculating calories, you can get rid of excess weight without solid diets and food limitations.
Most often people with surplus weight consume 2000-4000 calories a day, and to lose weight, no more than 1000-1400 calories, therefore, reduce the amount of fat consumed (fat distinguishes twice as much calorie from protein and carbohydrates).Turn off the sweetness from the menu - sugar is currently being processed and deposited in the form of extra pounds.No later than 19-20 hours - at night calories are not fully absorbed and deposited in fat (if you really want to eat, then drink a cup of kefir).Try to move more and play sports - helps burn calories and get rid of excess weight.
Tips for quick weight loss
- Drink a glass of cold water before each meal.The fact is that 6 kcal is spent on the warming of water in the body.In addition, the water will fill the stomach and eat less.
- Eat an apple before meal.Nutritionists found that the person who ate the apple consumes less calories during food (about 150-200 cal.).It turns out that you will reduce the consumption of 450-600 calories in the day (the same amount is consumed for the SAT aerobics).
- Before the main meal, eat a vegetable salad.Vegetables are characterized by low calories and satisfaction.
- Give the advantage to the broth.They are less high-calorie than hard food, but fill the stomach well.
- Eat Bran.You can add Bran in yogurt, kefir and soups (5-6 tablespoons per day).They are excreted from the body almost completely, but give a sense of satiety.
- Drink a glass of heat water before going to bed - contributes to better fat removal.
- He eats a lot in the morning, and there is insufficient in the evening.People who are accustomed to having a little breakfast less sitting throughout the day.I would like to remember that the best breakfast cough (buckwheat, oatmeal, millet).After 18 hours, give the advantage to ugly yogurts and kefir.
- Limit the consumption of sweets, flour and confectionery products, as well as processed and refined products (juice trade, canned foods, semi-refined products, sausages), because they have a lot of preservatives and flavors.
- 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 the weight is stabilized.
How easy it is to "get out" from the diet
When choosing a diet, pay attention to its balanced, as monodes have a very strict influence on the body and increase the risk of complications.A balanced diet can become the basis of your diet, because without dealing with sports and healthy diet, you will probably not be able to keep the result.Many complain that after the monodete, they perceive such a hunger that they intended for food and receive even more pounds than they fell.
In order not to fall in such a trap, nutritionists recommend fractional nutrition (eat at least 5-6 times a day in small portions).Products containing carbohydrates, gradually include in a diet and in small quantities, drink plenty of water and green tea, visit a gym regularly.
The diet exit should last twice as long as I'm a diet.It turns out that after a weekly diet, the transition period continues for another 14 days.After completing the corresponding diet, increase gradually, and every 2 days return to your food menu.Enter carbohydrates in a small amount, give advantage to protein products (fish and lowfat meat).But it is advisable to exclude fast carbohydrates from your menu even after the end of the transitional period (sweets, bread, confectionery).
How to lose weight without diet?
The main advantage of heavy diets is a quick weight loss, however, to endure all the restrictions, serious will and good health.Otherwise, healthy nutrition and physical activity can be a great alternative to diets.Follow the active lifestyle, you will set the character in order, heal and improve goodbye.You no longer have to limit yourself in food, and the body will get all the necessary substances.
First, let's try to eat properly and add training for a week.In the future you can use a healthy diet for constant maintenance form.
So think about approximate mode of the day:
Get out of bed, drink a glass of water to clean the body after night.Then do a little training or run.In the morning, it is important to practice all the joints and make the blood more circulate.After that, start breakfast.Breakfast is considered the most important meal, because the body charges with energy, without taking carbohydrates in fat.For breakfast, eat slow carbohydrates (buckwheat, oatmeal, brown rice or pasta from firefly wheat).It is interesting that if it is not sweaty in the morning, then it will not want it during the day.It is necessary to eat in small portions (not more than a glass), but often (5-7 times a day).
Next 3 hours after breakfast Do your job and don't think about food.Then you can afford snacks - these are vegetable salads or fruit.Lunch and afternoon snacks consist of proteins, calcium and vegetables.How does it really look like?You can eat at least every hour (so there is no feelings of hunger), the main thing in small portions.Avoid sugar and then nothing will be deposited in fat.In the afternoon, eat a little -phate meat, fish, cooked eggs, lettuce, cheese, pressure fibers with kefir, vegetables and salads.
In the evening, take time training (30-60 minutes), which can be downloaded on the site.After training, you can have dinner.Note that after 17 hours better don't eat fruit (if you want to lose weight).You can dine with fish, meat with vegetables, dairy products, eggs, legumes, cheese and mushrooms.
After withstanding such a schedule for a week, you will feel stronger and more tight, and you can also slammed and a few pounds.It is possible that when you enter a new rhythm, you want to constantly adhere to the new system, and this is much more healthier for health than heavy diets.