Issues of losing weight never cease to worry modern people. Thanks to attention to our health, nutrition and lifestyle, as well as the work of professional nutritionists, nutritionists and trainers, we began to understand that maintaining our optimal shape requires the right, systematic approach. By maintaining a small calorie deficit and regularly doing exercises that suit your body's condition, you can easily lose weight and not gain it back due to the yo-yo effect. If you need to lose weight “on occasion” and quickly - for example, you were invited to an evening celebration in a week and you urgently need to get rid of excess weight in order to look good in an outfit?
There is no “magic recipe” for simply losing pounds. At the same time, there are ways to quickly “drive” water from the body, which gives the unpleasant effect of puffiness, reduce body weight and switch to one, and sometimes two smaller clothing sizes. This is unlikely to be possible in a day (although it is possible to visually remove the belly), but a week is enough. Even at home, you can stick to a diet, perform simple exercises and lose 5 kg of weight.
Before you lose weight in a week, you should remember the main conditions
- start losing weight if you are healthy, your chronic diseases have not worsened, you are not stuck at work - additional stress will reduce the effectiveness of the diet;
- you need to enter and exit strict dietary restrictions smoothly, changing the calorie content of the menu over several days;
- if there is a sharp deterioration in health, you need to stop the diet;
- after you have managed to lose weight, you need to maintain the weight by reviewing your eating habits and switching to proper and healthy dishes - then you will not “break down”.
Let's look at how you can lose weight in 7 days without harming yourself and getting an effective result.
Proper nutrition
How can you maintain your health and good mood while losing weight in a week? The answer to the question lies in the correct selection of food and attention to your well-being. With a menu rich in nutrients, but with optimal caloric content of foods, it will be easier for you to lose weight than with a strict diet, your mood will be good, and hunger will not bother you. If you prefer dietary restrictions, add vitamin and mineral complexes to the menu.
To lose weight effectively and quickly, you should eat more fruits and vegetables with a low glycemic index - raw, stewed, baked. Be sure to leave at least 40% protein in your menu to lose fat and excess water, not muscle mass. For quick weight loss, turkey, lean fish, skinless chicken, rabbit, eggs, seafood and vegetable protein are suitable.
Instead of simple carbohydrates (sugar, white flour products), eat complex ones. These are whole grain bread, unprocessed cereals, durum wheat pasta. It is better to leave carbohydrates for the first half of the day, but you should not completely give up on them, as well as on fats, for the body to function correctly. To quickly lose weight, exclude from the menu:
- fast food: you should not eat this food even on “regular” days, and even more so on fasting days;
- “factory-made” sweets, which contain a huge amount of fat and sugar, as well as sauces, mayonnaise, ketchup;
- sweet carbonated drinks - it is advisable to limit packaged juices, they are high in calories;
- Alcohol is high in calories and retains water in the body.
When losing weight, you need to drink a lot of water - at least 1.5 liters per day. This will reduce the feeling of hunger during the diet and help avoid dehydration, which is accompanied by headache, weakness, and irritability. Fats cannot be completely excluded from the diet - they are needed for the proper functioning of the brain, immune system, and internal organs. Reduce their amount to 20% or less of the total calorie content of the menu and give preference to plant sources - olive oil, avocado, nuts, etc.
A set of exercises for losing weight at home
Taking into account the mechanism of weight loss, you can create a full workout from the simplest exercises for losing weight at home. For convenience, we divide them into 3 groups:
- on the thighs and buttocks;
- abdominal muscles;
- shoulder girdle.
Beginners can train each muscle group on a separate day, and for trained athletes, the presented complex can be one workout, just for the whole body at once.
Day 1 (Monday) – thighs and buttocks
Squats: 3 sets of 15 reps. We stand straight, feet shoulder-width apart, toes pointing slightly to the sides. As you inhale, we squat until the knees are at a right angle and the thighs are parallel to the floor, and as we exhale, we rise.
Pelvic lifts: 2 sets of 10 reps. We lie down on the floor, bend our legs at the knees and rest our feet on the floor, stretch our arms along the body. As you inhale, raise your pelvis so that your body extends into a straight line and hold it for 5-10 seconds. As you exhale, we lower ourselves to the floor.
Plie squats: 2 sets of 10 reps. Performed similarly to regular squats. The difference is in the position of the legs - they need to be placed wide, and the toes should be pointed outward. Your hands can be clasped in front of you or placed on your hips. As you inhale, lower yourself until your thighs are parallel to the floor, stay at the lowest point for a couple of seconds, and as you exhale, rise up.
Leg swings: 2 sets of 20 times on each leg. Can be performed lying down or standing. The principle of execution is the same - as you exhale, raise your leg as high as possible, while inhaling, lower it as slowly as possible. To increase the load, you can use weights or fitness bands.
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Day 2 (Wednesday) – abs
Classic sit-ups: 2 sets of 20 reps. Lie on the floor on your back, preferably near the sofa so that you can cling to its lower part with your feet. Clasp your hands at the back of your head. As you exhale, we rise, trying to reach our chest towards our knees; as we inhale, we lower ourselves. In the end, you don’t have to lower yourself all the way to the floor - this way the muscles will be constantly tense.
Oblique crunches: 2 sets of 20 reps. Starting position as in the previous exercise. The technique is the same, only on the way up, stretch your elbow to the opposite knee: left to right, and on the next repetition, right to left.
Side plank: 30 seconds on each side. If it works, you can hold the position longer. Lie on the floor on your side, then lift your body, leaning on your elbow. The whole body should stretch out in a straight line. Hold the position for the specified amount of time.
“Boat”: 2 sets of 10 repetitions. Lie on the floor on your stomach, stretch your arms forward in front of you. As you exhale, lift your arms and legs off the floor and hold the position for 5 breaths. Get down on the floor. On the last rep, you can grab your ankles with your hands and rock a little.
On this topic:
Preparing your abs for summer: the simplest but most effective exercises with and without equipment
Day 3 (Friday) – shoulder girdle and chest
Push-ups: 2 sets of 10 reps. Girls can do push-ups from their knees, since this way the load will be less. Hands should be placed under the upper chest at a distance slightly greater than shoulder width.
Reverse push-ups: 2 sets of 10 reps. Stand with your back to the sofa, lean on its edge with your hands, stretch your legs in front of you. As you inhale, lower yourself, bending your arms to a right angle at the elbows, and as you exhale, rise up.
Plank walking: 2 sets of 15 reps. Take a plank pose with emphasis on your palms. Next, move each hand one after another to the forearm, and then back to the palm.
Shoulder touch in plank: 2 sets of 15 reps. Take plank pose again. Next, alternately tear off your right and left hands and touch them to the opposite shoulder.
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Compliance with the regime
To properly formulate a diet, adhere to the fractional principle - eat at least five times a day, but in small portions, no more than 200 g at a time. Then you will not be hungry, despite the fact that the total amount of food will decrease. This way you can lose more than 3 kg in a week, without even limiting yourself to your favorite foods. At the same time, you don’t have to constantly control yourself so as not to eat unhealthy foods and spoil your diet.
Try to reduce the number of temptations while losing weight - going to cafes, rich family feasts. If your “fasting week” includes a holiday where you overeat, reduce the amount of food the day after the event. You quickly compensate for the deviation in the calorie content of the menu.
To make it easier to lose weight, stick to a constant diet, not deviating from it for more than half an hour. The body will quickly get used to the routine and you will not feel any discomfort. The last meal of the day should occur no later than 2-3 hours before bedtime.
If you are involved in sports, fitness, or go to the gym, adjust the menu, frequency and time of meals taking into account your activities:
- the ratio of KBJU during the diet should be shifted towards protein;
- leave complex carbohydrates for the “window” 40-120 minutes after physical activity;
- in general, the bulk of your meals should come in the first half of the day.
Which workouts to choose?
Men lose weight faster than women. The reason lies in the differences between the male and female bodies:
- in women, estrogen promotes the activation of fat-forming enzymes, while testosterone in men promotes active fat burning;
- muscle mass in the stronger half of humanity is 40% higher than the female muscle percentage. This means that their calories are primarily spent on maintaining muscles;
- Men's metabolism is faster than women's.
Therefore, weight loss methods for men involve other forms of training and diet. It is better to entrust the creation of a training program to a coach or gym instructor. If you have a large number of kilograms to lose, you should additionally consult a doctor and nutritionist.
The training complex should be balanced and include different types of exercises:
- Cardio exercise - elliptical, exercise bike, treadmill. For beginners, the duration should not exceed 10 minutes without significant exertion.
- Strength training, the goal of which is maximum energy expenditure. Each exercise is repeated 15–20 times without stopping or jerking.
Men's weight loss exercises involve lifting weights. To determine the weight, each exercise should be repeated 15–20 times. If you have strength left, then the choice was made correctly.
Complex training for weight loss involves losing total body weight, burning fat and muscle. Exercising in the gym to form a sports figure should eliminate only subcutaneous fat, without compromising muscle mass.
Menu for the week
Before you lose weight in a week, think over your menu. There are several nutrition programs in mono mode, in which preference is given to a single product every day. As a rule, such diets start on Monday to make it more convenient to count, but you can shift the schedule as convenient for you. Here is a rough plan for seven days:
- On the first day, vegetables in any form are allowed, except fried. You can drink water with ginger, lemon (they are good for weight loss), teas without sugar and milk, vegetable broths;
- the second day is meat. Rabbit, chicken, veal (boiled or baked, stewed) are allowed. The meat should be divided into three doses of 200-300 g. To lose weight without indigestion, drink more water, herbal teas, and decoctions;
- third day - carbohydrates. Include fresh and baked vegetables, fruits, herbs, and low-fat yoghurts without additives or sweeteners in your diet. You can drink tea, coffee without sugar;
- on the fourth day only soups are allowed, but different ones. Prepare vegetable puree soup, borscht, rassolnik or another favorite first dish. Alternate between different soups;
- On the fifth day, fish is allowed. It should not be salted, fried, or dried. To make your diet easier, you can add some fresh or stewed vegetables to the fish. Water and one percent kefir are allowed to drink;
- On the sixth day, you can allow yourself to bake – it will not break your diet. However, you will only lose weight if the amount of buns and baked goods is small.
- For the last 24 hours, the menu can include only boiled potatoes and some vegetables with ginger or other seasonings.
Exercise every day to lose weight quickly. After a week of self-restraint, you can lose significant weight, but you need to exit the diet gradually so as not to cause problems with the gastrointestinal tract.
Diets
To urgently lose weight in a week, in any case you will not be able to avoid food restrictions. Here are several options for affordable and effective diets with which you will quickly achieve results. However, pregnant women and people with health problems should not lose weight on a menu with strict restrictions.
Buckwheat diet
A diet of micronutrient-rich, nutritious grains will not harm your health and will help you quickly lose weight in no more than a week. By the end of the “marathon” you will be able to lose up to 7 kg without feeling very hungry - buckwheat is low-calorie, but filling. To diversify the mono-menu, add low-fat kefir and some dried fruits (preferably prunes).
Kefir diet
Most of those who wondered how to lose weight in a week have tried the kefir diet. Just 500 ml of fermented milk product per day will help you quickly lose excess weight and see a “minus” of several kg on the scale. True, for weight loss, besides kefir, you can eat only a little - a different product every day of the week:
- four boiled potatoes - for this diet they must be boiled with the skin on;
- cottage cheese, 400 g;
- fruit, 500 g;
- boiled chicken breast - for weight loss, the amount is selected according to the volume of protein per body weight;
- baked or stewed vegetables, 400 g.
During this weight loss, one day a week remains “skinny.” Only kefir and water from 1.5-2 liters are allowed. This way you can lose 7-10 kg quickly, but maintaining these restrictions is difficult.
Apple diet
To lose weight, you need to eat whole fruits, fresh or baked without sugar, as well as purees. Freshly squeezed apple juice is also allowed in the diet. However, as in the case of citrus “unloading”, this weight loss option is not suitable for people with stomach and gastrointestinal diseases; it needs to be maintained for a maximum of a week.
Pros and cons of doing fitness at home. How to prepare for training?
Before starting training, beginners need to determine the advantages and disadvantages of doing fitness at home. So let's look at the pros first.
Benefits of fitness at home:
- Saving money;
- Saving travel time (especially when the fitness center is not near your home);
- Comfort (you don’t need to be ashamed of your extra pounds when slim girls are working out next to you, and you still have to lose weight and lose weight);
- A huge selection of videos on the Internet upon request: “Fitness for beginners at home”, where you can easily choose the video and trainer that is most pleasant to you and where classes take place at a pace that is comfortable for you;
- No queue for the shower :).
Disadvantages of fitness at home:
- Putting off fitness until tomorrow;
- No control (at home you are a trainer who must choose the right fitness exercises for yourself and, accordingly, must control your breathing yourself);
- Lack of an energetic coach and incendiary team willpower for purposeful exercise.
Dear girls, only you can decide whether you should do fitness at home or not. And if you decide to practice at home, then read on to find out what you will need for your workout.
How to prepare for training?
For the training to be effective for you, you need to set yourself a goal, for example, to lose 25 kg by a certain date or lose 5 kg in a month.
Important! Set an exact time frame for losing weight and the number of kg you need to lose. This way of formulating a goal will help you get closer to your ideal body more intelligently.
Don't be hard on yourself. Don’t try to force yourself into meaningless limits, for example: to lose a certain amount of weight in a month - if you are not confident in achieving this goal, then I assure you that you will be very upset by the negative result. Plan, but plan wisely!
Dear girls and women, we in no way forget about proper nutrition. Proper balanced nutrition is a prerequisite for achieving success in fitness, because everything is interconnected and there should be harmony in everything.
We don’t pass it on, we don’t stay hungry. We eat small portions, but often. When your body feels hungry, it means it needs to be satisfied. If it is night, then you can eat some nuts or fresh fruits, vegetables, dried fruits, I think you understand that these are low-calorie foods.
What you need for training:
- Comfortable clothing that does not restrict movement;
- Comfortable sports shoes;
- Fitness mat;
- Dumbbells, hoop, fitball ball, jump rope, etc.;
- Exercise machines for sports, if you are sure that you will actually use them, and not stand on the sidelines for furniture.
