The soul of our compatriot is a complex and unpredictable thing.Therefore, by the beach season, everyone urgently begins to prepare a week before the start of the bathing period.Or maybe another situation will happen.For example, your best girlfriend gets married, and your favorite dress does not want to sit beautifully on the person who abused the lifestyle and malnutrition.
What to do
Fortunately, today almost all the principles of the structure of the human body have been studied, all the proceedings are known, so it is possible to lose weight in a week.
How to lose weight in a week at home
However, the desire to discard hated kilograms is the first step towards radical changes in appearance and lifestyle.Therefore, sometimes motivation, and sometimes cash, may not be enough to buy a subscription to the gym.In this case, the methodology of home weight loss will come to the aid, which will answer the question of how to lose weight in a week.And the technique is not even one.For each temperament, it is possible to choose the diet that will like.This will help the losing weight to stay in a good mood, keep a smile on his face and a slender waist, which will give a feeling of lightness and reduce the threshold of fatigue.
Now to business
To lose weight at home, you must follow three rules:
- Diet;
- Operating and rest mode (sleep);
- Performing exercise.
Each of the points will allow you to take big steps that will help to lose weight in a week at home.
How can you lose weight in a week
There is nothing easier than lose excess weight in a week, using the methodology for eating products with a low glycemic index (hereinafter referred to as GI).The simplicity of this method is that you do not have to abandon all the usual products.Even the use of fats (in reasonable quantities)!Instead of reducing the components of the diet of elements, it is necessary to apply the return move - to diversify your menu.
For weight loss, you need to try to bring the list of products consumed to the next type:
for lunch - boiled buckwheat porridge (without salt, sugar and spices), there is a point of bite of coarse flour;At noon, drink juice-frash without sugar or eat fruits with whole (preferably grapefruit);At lunch and dinner, eat chicken or red fish fillet with red beans, mushrooms and green vegetables. You will be able to understand how to lose weight in a week, only with a combination of food based on consumption of products with low GI, and regular physical exertion (at least three times a week).
How to lose weight in a week without diets
For the most conservative people in terms of nutrition of personalities, dietetologists and fitness trainers developed a training system that will help to lose weight in a week.The mechanism of loss of excess weight is based on the principle of increasing the number of calories spent while maintaining the previous diet.The first step towards losing weight in a week without diets will be to calculate the energy value of the products consumed.This is not difficult to do.It is enough to enter the “Calorie table” table in the browser’s search line, and then make a mathematical addition of the indicated values.At the second stage, you need to find on the Internet “Energotate Table”, with the help of which you should calculate how many calories you have consumed during the day, and choose exercises whose energy consumption will exceed the number of nutrients received into the body.Be sure to drink water in large quantities.With this method of losing weight, you need to drink up to 8 glasses of liquid.It is important to go to bed until 23 hours, it is at this time that the growth of the growth hormone is observed, which very actively contributes to the breakdown of fatty fibers.
How to lose 12 kg per week
To achieve the best result, you will have to make the greatest amount of effort.The following is the approximate diet and the plan of classes.If you observe the means tested by time and experience to get rid of unwanted weight, then the result will not be long in coming.
Let's get started
Morning.The time when biological processes are only launched.Therefore, you need to give them the maximum start for their most productive work.To do this, go to bed in advance to wake up for 40 minutes earlier.Hard?Yes.And who said that you can lose weight in a week just sitting on the couch and using a miracle product?Waking up, we make a warm -up for 10 minutes, heating each joint, ligaments and muscles.After that, a twenty -minute run or walking at a sports pace should follow, at the end - a contrast shower.This is the time for breakfast.It is best to use cereals.The queen of all cereals is recognized by buckwheat for the content of a large amount of carbohydrates (source of energy), useful minerals and vitamins, as well as vegetable protein.Ovsyanka is also suitable, but not everyone will like it.Buckwheat must be boiled without adding any spices, salt or sugar.30 minutes before breakfast you need to drink a glass to two water without gas, you can add a slice of lemon to it. At noon, you need to use a fruit from citrus fruits.It is better if it is a grapefruit.
Do not forget about a glass of water 30 minutes before or after eating. For lunch, you need to eat a chicken or a non -fat turkey fillet (preferably breast), fish is also suitable (red has a great priority).All this should be a complex with vegetables.A glass or two waters before or after eating is granted.You can eat a handful of walnuts: in addition to a positive effect on metabolic processes, they will slightly “raise brains” for further work.From work to home, it will not be superfluous to go home on foot (if possible) to replace an evening run or sports walking. Dinner should resemble lunch, contain enough proteins.The evening meal follows a run or walking if it was not carried out after work.Do not forget about the warm -up, it will prevent damage to the joints and ligaments.Then a contrast shower.Adhere to this regime of the day for a week.And after seven days, all friends will pester you with the question “How to lose 12 kg per week?” Important!People with overweight (obesity) can get rid of so many extra pounds.The rest are doomed to failure due to the physiological characteristics of the body.
How to lose weight in a week by 10 kg
To achieve the goal of getting rid of 10 kg of excess weight, two most effective ways will be given. The first method.Inclusion in the diet of kefir as the main nutrition element.This will improve the work of the gastrointestinal tract, which will entail a more effective digestibility of products applied to the body.The diet is as follows: during the day you need to drink 1.5 liters of kefir, broken into portions.From the diet, flour, sweet, fatty is excluded.The emphasis is on the consumption of products with a high protein content. The second method.Eating in an exceptional buckwheat, boiled without salt and spices.Before use, you can pour porridge with low -fat milk, and preferably kefir.But this is a matter of taste.Food meals should be at least four, the latter should be carried out no later than 4 hours before bedtime.During the day, it is necessary to maintain a water balance, drinking up to 8 glasses of water or herbal tea.Subject to these simple rules, you will be able to lose weight by 10 kg in a week.
How to lose weight in a week by 7 kg
To get rid of 7 kg, the following algorithm of actions will be used: eating food with a low glycemic index will be combined with exercise.This will not require a losing weight great effort and efforts, but the result will definitely be amazing.You will need the following.For breakfast, eat oatmeal in food to which you can add fruit.Who does not like oatmeal can use muesli with low -fat milk or sugar juice, water will also suit.In lunch, have a bite to eat citrus or drink a glass of kefir.For lunch, prepare a dish with a high protein content.For example, 300 grams of any meat with mushrooms or legumes.In the evening, do swimming in the pool or perform a paradise for medium distances.To strengthen the stabilizing muscles, it is recommended to perform exercises for the press and back.After training, take a contrast shower.Have dinner with what is left with lunch.Eating should be carried out no later than 3-4 hours before bedtime.To go to bed until 23 hours.After 6-7 days, you will be able to lose 7 kg in a week.
How to lose weight in a week by 5 kg
The algorithm for getting rid of 5 kilograms is very similar to what was described in the section "How to lose weight in a week by 7 kg."But since now less ambitious goals are facing the losing weight, the path to their achievement will be somewhat simpler and shorter.To do this, you do not have to radically change the lifestyle, which was discussed and the section "How to lose weight in a week by 12 kg."Exhausting training will also not become the key to the answer, how to lose weight in a week, throwing 5 kg.
In order to lose weight by 5 kg in a week, you just need to include some changes in your diet:
-In the morning, eat 200-300 grams of buckwheat for breakfast, drink a glass of water 30 minutes before or after eating, eat a grapefruit or a cabbage salad during the day, and eat a pack of low-fat cottage cheese 4 hours before sleep.With such minor changes in nutrition, the result will surpass the attached efforts.
How to lose weight in a week by 3 kg
Fortunately, 3 extra pounds are not such a big problem when losing weight.An overclocked metabolism can cope with them.It is simple to achieve its acceleration: the first step must be made adjustments to your diet.Using citrus fruits or cabbage salad in the daytime, and in the evening a pack of low -fat cottage cheese, you will give a positive impulse for digestion, which is the key to productive getting rid of adipose tissue.Three days of aerobic loads should be added to this, be it running, jumping jumps, playing tennis or basketball.Why three days?Because the fat burns both at the moment of accelerated blood circulation during activity, and within 48 hours after class.
How to lose weight in a week by 2 kg
What are 2 kilograms of adipose tissue?These are approximately 4-6 thousand calories that were consumed, but not processed.This is caused by most often a sedentary lifestyle and excess nutrition.It is necessary to correct the current situations by reducing the calorie consumed in relation to the expendable.If we proceed from the calculation that a person needs 2000 calories on average, then for weight loss it is necessary to make a menu where the amount of food will enter the body, the sum of the calorie content of which is 1,500 calories.This is three or four, a single meal with an emphasis on vegetables and fruits.
How to lose weight in a week: exercises
There is a theory according to which there is a reverse proportion between fat and muscle fibers.That is, the more muscles, the less fat and vice versa.Therefore, weight loss cannot be represented without performing physical exercises aimed at strengthening the muscles that make up a kind of corset.Your attention is presented to the top 5 exercises for fat burning and strengthening the muscles of the body.
- Twisting.They are a rise in the upper body from the position of lying down without tearing the lower back from the floor.Thus, the rectus abdominal muscles (press) are well worked out;
- Reverse twisting.A complicated version of the exercise, which was discussed above.To perform, it is necessary to raise the legs so that they form an angle of 90 degrees between the floor and the lower back and the lower leg and the thigh;
- Hyperectstension.You need to lie on the floor on the stomach and turn your hands behind the head.On the exhale, tear off the chest from the floor, fix it for a couple of seconds in this position, and then fall into its original position;
- Running for short and long distances;
- Lacking jumps in various variations.
Adhering to these recommendations and, if possible, turning them into your lifestyle, you will become much harder, more attractive, and after a short period of time you can tell your friends, colleagues and relatives how to lose weight in a week.