The issues of the slimming continues to excite the modern man. Thanks to the attention to their health, diet and lifestyle, as well as the professional work of dietitians, nutrition experts, who study the food substances and food products and the coaches have allowed us to understand that the maintenance of its optimal shape requires a good systematic approach. Survivor of a slight deficit of calories, regularly doing exercises that respond to the state of the body, you can easily lose weight and do not return due to the effect of "yo-yo". If you need to lose weight "on the occasion" - and quickly – for example, you have been invited to the celebration evening of the week, and an urgent need to get rid of excess weight, to look good in the clothes?
"The magic of the recipe is" simple reset kilos does not exist. By doing this, there are ways to quickly "ban" the body of water, which gives an unpleasant effect of fluid accumulation in the subcutaneous layer, to decrease the mass of the body and move on to the one, and sometimes two smaller sizes of clothing. By day, it is unlikely (although visually remove belly fat really), but the week is enough. Even at home, you can stick to your diet to perform simple exercises and losing 5 kg of weight.
Before lose weight in a week, to remember the key terms and conditions
- start losing weight if you are healthy, you do not have to worsen a chronic illness, you don't have a "dam" at work – the added stress reduce the effectiveness of the plan;
- getting in and out of severe dietary restrictions that need for sweetness, by changing the calorie content menu in a few days;
- in the case of deterioration of health, it is necessary to stop the regime;
- after you have managed to lose weight, you need to remember, changing eating habits and go on the good and healthy – you "fall".
We will analyze how you can lose weight in 7 days, without harm to itself, and by obtaining an efficient result.
Good nutrition
As the weight loss per week, maintain good health and good mood? The answer to the question lies in the good choice of food and attention to their well-being. With a menu rich in nutrients, but with a calorie content of the products, the easier it will be to lose weight with a strict diet, the atmosphere is good, and the feeling of hunger will not disturb you. If you give preference to food restrictions, add the menu, complexes of vitamins and minerals.
In order to lose weight effectively and fast, it is necessary to eat more fruits and vegetables low glycemic index foods – raw, cooked, baked. Don't forget to leave it in the menu, not less than 40% protein to lose fat and excess water, and not muscle mass. For the fast relief of ideal weight of turkey, lean fish, chicken without skin, rabbit, eggs, seafood and plant proteins.
Instead of simple carbohydrates (sugar, white flour products) eat. It is of the wholemeal bread, wholegrain cereals, pasta from durum wheat. Carbohydrates is best to leave the first half of the day, but not at all like the fat, not the sentence, so that the body functions properly. For quick weight reduction from the menu are excluded:
- fast food: eat this food is not useful in the "classic" days, and unloading more;
- "the factory of sweets, which can have a huge quantity of fat and sugar, as well as sauces, mayonnaise, ketchup;
- sodas, sweet – it is desirable to limit and juice packed, they have a lot of calories;
- alcohol is caloric and retains water in the body.
If the weight loss, you need to drink lots of water – at least 1.5 litres per day. This will reduce the feeling of hunger while dieting, will help you avoid dehydration, which is accompanied by headache, weakness, irritability. We cannot completely exclude from the diet of fats they need for the proper functioning of the brain, the immune system and internal organs. Reduce their number to 20% or less of the total calories at the map, and give preference to vegetables, which are sources of olive oil, avocado, nuts, etc
The respect of the
To correctly form the power supply mode, follow ministry of the principle – eat at least five times per day, but in small portions, not more than 200 g at the time. Then you will not go hungry, despite the fact that the total amount of food decreases. During the week, you can lose more than 3 kg, not even in limiting your favourite products. In this case, you do not always need to control themselves, not to eat and harmful to do not spoil the plan.
Try to lose weight, reduce the number of temptations – fair with the secondhand trade in coffee, strong family, holiday. If "unloading week" is the feast in which you have eaten too much, reduce the amount of food the day after the event. You quickly to compensate for the gap of calories to the card.
To lose weight has been easier, stick to a permanent regime of feeding, not to give up on him over half an hour. The body adjusts quickly to the order, and you won't feel the discomfort. The last meal per day must not be later than 2 to 3 hours before bedtime.
If you practice a sport, fitness, visit the gym, adjust the menu, the frequency and time of meals, taking account of the lessons:
- the ratio of Calories, Proteins, lipids, Carbohydrates, when the diet of the penalty place to the side of protein;
- the complex carbohydrates, let the "dialogue" by 40-120 minutes after the exercise;
- all in all, the bulk of the food should be in the first half of the day.
Physical exercise
To lose weight quickly, add the year. If the weight loss on a large deficit of calories you need to be careful with exercises. The town halls, homework, cardio, dance, jogging, etc .. You will be easy, and the weight will go faster. You must all the days to leave at least half an hour to school, and work intensively. To train properly, most of the time to devote to the "problematic" areas of the abdomen, hips and upper legs.
Exercises for tummy and thighs
For the belly effective training sessions aimed at straight and oblique – twist with the voltage, the rise of the hull, the legs at an angle and to the vertical, from a position lying on the ground. Slimming useful to training with a chair. Need to sit down on him, the hands in the seat and raise the legs, loosen them from the soil. It is necessary to work the approaches 15-25 times, making small breaks for at least 20 minutes.
To lose weight in the hips, will have to make a lot of effort. Problematic for many of the area "ceded" to the drive, slow, sit-ups – "gun", bend, sumo with weights and without them. To insist on the internal surface of the thigh during weight loss perform intensive exercises, for example, the mahi feet "pumping" the muscles.
Exercises for the legs
As in the case of the thighs, slimming useful to a variety of squats. It is desirable to perform their twists and turns, during the exercises to take in hand a dumbbell (you can replace them with bottles of water-about 1-1,5 litres). For more to lose weight, follow the mahi kicks, climbs, knees to chest, lunges, etc, just to complete the belt – so you're going to lose weight and strengthen the back and hands.
The menu of the week
Before lose weight in a week, think about your menu. There are several nutrition programs in mono mode, where each day preferably product. Usually, these plans start from Monday, to make it easier to count, but it is possible to shift the timing that suits you. Here is an example of a plan of seven days:
- the first day, the animals of vegetables of all kinds, with the exception of French fries. You can drink the water with the ginger, the lemon (they are useful for weight loss), herbal teas without sugar and milk, vegetable broths;
- the second day of meat. Authorized the rabbit, the chicken, the veal (boiled or baked, stewed). The meat should be divided in three doses of 200 to 300 g To lose weight without digestive disorders, drink more water, herbal teas, decoctions;
- third day – carbohydrate. Include in the diet of fresh and cooked vegetables, fruits, vegetables, low-fat yogurt without additives and sweeteners. You can drink tea, coffee without sugar;
- on the fourth day, the animals only soups, but different. Prepare the vegetable soup, soup, soup, or another favorite from the first. Alternate the different soups;
- on the fifth day is allowed to fish. It should not be salted, roasted, dried. For easier to endure the diet, fish, you can add a bit of fresh or cooked vegetables. Of the beverage is authorized, the water and a percentage of kefir;
- on the sixth day, you can allow the pastry, it will not disrupt the plan. However, you're going to lose weight if the number of buns and muffins to be low.
- the last day in the menu, you can include only the potatoes and a few vegetables, ginger, or other seasonings.
Do sports every day, so that the weight will quickly. After a week, which is huge for moderation, you can significantly lose weight, but to get out of the regime need gently, so as not to cause GASTROINTESTINAL problems.
Plan
To urgently to lose weight in a week, you can't avoid food restrictions. Here are some of the options available and effective, the systems to which you get results quickly. However, on the menu, with strict restrictions you can not lose weight pregnant women and people with health problems.
The diet of buckwheat
A diet rich in trace elements, nourishing cereals will not harm the health and help you lose weight quickly is not more than a week. At the end of the "marathon", you'll be able to lose up to 7 kg, not feeling the famine buckwheat is low in calories, but hearty. In order to diversify the mono-menu, add a low fat yogurt, a bit of dried fruits (it is better to prune).
Kefir diet
Most of those who have given thought to how to lose weight in a week, have met with the kefir regime. Only 500 ml of fermented milk product per day will help you lose the excess and see it on the scale "less" in a few kg True, slimming, with the exception of yogurt, you can only eat a little bit every day of the week a different product:
- four apples, of potatoes for this plan, they must cook with the skin;
- white cheese, 400 g;
- fruit, 500 g;
- cooked chicken breast – slimming number is chosen by the volume of protein per body weight;
- cooked or steamed vegetables, 400 g
A day in the week, when the weight loss still remain "lean." Only the kefir and water 1.5-2 l. If you can lose weight for 7-10 kg and quickly, but to resist to these constraints difficult.
The apple diet
To lose weight, it is necessary to eat the whole fruit, fresh or cooked without sugar, and mashed potatoes. In the plan and authorized the fresh apple juice. However, as in the case of fruit, "unload", this option is the slimming is not suitable for people with diseases of the stomach and the gastrointestinal tract, of the survival of his need a maximum of a week.
Other plans fast weight loss:
Liquid. Emergency call fairly "hard" of weight loss, where the animals only kefir of 2.5% of fruit and vegetables, pasta, soups, etc For a week, you can lose weight and significantly reduce the mass of the body, but the body is a strong constraint.
Curd or dairy products. The oiliness of the products must be low. To lose weight, just 4 to 7 days.
Vegetables. You can lose weight 5 kg or more. The vegetables are allowed to add low-fat dairy products, fruits, smoothies, berries.
Not to think, how to lose weight in a week, use the program for those who want a fast and easy way to lose weight. Specially designed for the slimming of diet consists of delicious and nutrient-rich dishes, you will eat properly, not to lose time in shopping and preparation of meals. The program for those who want a fast and easy way to lose weight contains the maximum protein and fiber, and you get quickly coveted by the numbers on the scale.