How to lose weight at home in a week? A popular question among men and women. Everyone wants fast results with minimal effort. But, unfortunately, this doesn't happen.
Losing weight is a gradual move towards a long-term goal.
Unlike "shock" weight loss, slow weight loss does not harm your health and maintains the result for a long time.
If you are overweight, losing weight can reduce the risk of diabetes, high cholesterol, high blood pressure, and other health problems. In general, a normal BMI is one of the important factors affecting health and life expectancy. However, losing weight very quickly can be as harmful as being overweight.
Nutritionists recommend losing weight no more than 1 kg per week, so every day you need to burn 500-1000 calories more than you consume.
Diet and daily routine play the main role in weight loss, and training is an auxiliary way to lose calories and keep muscles in good shape. Below we have collected for you the most effective and affordable exercises for weight loss.
It is possible to lose 10 kg in one week
The weight loss rate depends on how much excess weight a person has and whether they have it at all. If so, then the body will give off the excess much more easily, because they harm it more than it benefits. But the closer the weight is to normal, the slower it goes away, and with a low weight such a mass will not quickly disappear - the body will withstand this with all its might.
To lose 10 kg or more you will need:
- severe dietary restrictions;
- physical exercise;
- proper daily routine;
- healthy sleep;
- special procedures.
Contraindications to sudden weight loss
If you divide 10 kg by 7 days, it turns out that you need to lose about 1. 4 kg per day. This is a figure that, with proper and "useful" weight loss, should disappear in 1-2 weeks. This leads to the conclusion that such weight loss cannot be called recommended. It brings a lot of stress to the body, and the effect is not always fully preserved.
There are strict contraindications to strong weight loss:
- Pregnancy and breastfeeding. Fullness when carrying a baby is natural and necessary for the baby's health. Weight disappears after childbirth, and if it remains, then feeding should be completed and only then lose weight, otherwise useful substances will not enter the newborn's body.
- Adolescence. During this period, the formation of the body ends, so a strong weight loss can be dangerous. In recent years, the option to combat obesity is moderate exercise and proper nutrition.
- Climax. Women during this period are hormonally unstable, and a strict diet will only cause stress.
- Any disease or ailment. When a person is sick, his body is weakened and requires a full range of vitamins, minerals and BJU. A strict diet deprives this and can cause complications.
- Unstable digestion. It can also get worse after the diet.
What weight is considered "normal"?
Each of us at least once in our life has asked ourselves: what is my normal weight, how much should I weigh? Just worry and think about the problem of excess weight, unfortunately nothing will change. The figure of each person is individual and there is no single answer to this question. Many factors are of great importance here, such as: gender, height, body type, muscle-to-fat ratio, and susceptibility to various diseases.
One of the most famous and easiest ways to find out and calculate your weight is the Lorentz method. The advantage of this formula is that it allows you to get an indicator that is as close to reality as possible.
When applying the Lorentz formula, all calculations can be done in the mind. The formula looks like this: X - 100 - (X - 150) / 2, where X is the growth value taken in cm.
For example, your height is 176cm. First, you subtract 100 from X and you get 76. Then subtract 150 from X and divide the resulting number by two. (176-150) / 2 = 13. And let's calculate the difference between the first and second number: 76–13 = 63. We get that with a height of 176 cm, the normal weight of a person will be 63 kg.
How should you eat to lose weight?
- Cut back on food portions. No matter how difficult it is, try to eat smaller portions, unlike the usual ones. Gradually reduce: first by a quarter, then by half, if necessary, quickly lose weight - by another quarter. But above all, don't starve.
- Change the way food is prepared and processed. Cook them, boil them, stew them, but don't fry them in oil - this is solid cholesterol.
- Add sauces instead of salt. If the food seems too bland, it is best not to salt it again, but add a little sauce.
- Replace your usual morning coffee with a cup of green tea. Contains tannin, which gives energy and also accelerates the metabolism.
- Refusal to drink during meals. The liquid stretches the walls of the stomach, so you want to eat more and more. It is best to drink fluids before and after meals.
A well-designed menu will help you transition to a new diet without harm to health and stress. An approximate list of products will help simplify the fit.
It is necessary to gradually switch to proper nutrition for weight loss in order to minimize the stress on the body as much as possible.
Types of diets for fast weight loss of 10 kg in 7 days
Among all the other low calorie menus, those focused on extreme fat loss were selected:
- doctorate (medical);
- "6 petals".
Slimming protein diet 10 kg per week
How to lose weight in a week of 10 kg and maintain muscle tone will help the protein diet. Its diet consists mainly of protein foods, while carbohydrates should be as small as possible. This allows you to reduce body fat, but at the same time keep your muscles healthy and strong.
The protein menu excludes alcohol, sweets and baked goods, hot spices, and any salad dressing except lemon juice. Animal products predominate.
Example of a protein diet menu.The following are the meals you need to eat during the day in this order and the interval between each meal should be 3 hours There are only 5 meals, so you should start the day as early as possible so that the last snack at least 4 takes place hours before bedtime.
- 1st day.Skim milk, a bowl of rice porridge, boiled veal 0. 2 kg, a plate of unseasoned vegetables, 2 hard-boiled eggs with 0. 2 kg of lean fish;
- 2nd day.Coffee or tea, cottage cheese 0% - a saucer, 0. 1 kg of boiled chicken fillet and the same amount of buckwheat, vegetable salad, 2 eggs and fish, as on the previous day;
- 3rd day.Milk, 0. 2 kg of fish, 150 g of buckwheat and a saucer of boiled shrimp, 0. 2 kg of stewed vegetables with rice, 2 eggs (can be fried) and a piece of lean meat;
- 4th day.Compote of dried fruit, 1 chicken fillet, vegetable soup and rye bread, vegetables, fish and eggs, as in the previous days;
- 5th day.Kefir 1. 5% and a slice of dry bread, stewed vegetables with rice 200 g, 150 g of fish and 2 potatoes, any dairy products 0, 25 kg, 0, 1 kg of meat and scrambled eggs;
- 6th day.Coffee / tea / compote, crackers and 2 eggs: meat with rice for a total weight of 0. 25kg, vegetables, a piece of fish and a cup of cottage cheese;
- 7th day.Kefir / yogurt, a piece of fish and vegetable juice, rice and meat, such as day 6, vegetable salad, scrambled eggs and apples (2 pieces).
The lactic acid bacteria in kefir will not allow deterioration of digestion due to dietary restrictions, on the contrary, the intestinal tract will work better, the metabolism will increase. The weekly diet is quite strict, but there is an even more serious 3-day analogue, as well as a simple ten-day one.
Kefir diet menu.The diet is simple: for each day there are 500 ml of kefir and an unlimited amount of still water, and the rest of the products change according to the scheme described below.
- Monday. 800 g of boiled potatoes.
- Tuesday. 500 g of boiled chicken fillet without spices.
- Wednesday. A pack of fat-free ricotta.
- Thursday. 200 ml of sour cream.
- Friday. 1 kg of fresh apples and 0. 3 kg of any other dried fruit, with the exception of bananas and raisins.
- Saturday. Another 0, 5 l of kefir are added, in total it turns out 1.
- Sunday. Like Saturday.
Like kefir, it has an option for a week or 2, 3 days or 10. The number of kg lost depends on the person's initial data, but not less than 5. Also known as "medical", because it was developed for the weight loss of overweight patients before operations. For this, the diet is considered harmless to health, although some of its days are extremely strict: they are spent in water.
Throughout the diet, it is mandatory to take a vitamin complex.
- Monday.During the day, 6 glasses (250 ml each) of drinkable mineral water without gas are drunk. Between each glass there is an interval of at least 2 hours;
- Tuesday.Nutrition similar to day 1, only instead of water, milk contains 0% fat and its servings are 150 ml, not 250. An apple is also added;
- Wednesday.Repeat Monday;
- Thursday. 1 kg of vegetable slices seasoned with olive or linseed oil; 500 ml of green tea;
- Friday. Repetition of the environment, but without the apple;
- Saturday- the busiest day ever. In the morning, an egg and tea, for lunch, 0, 1 kg of canned peas and the same amount of lean meat; for dinner, a plate of broth with vegetables. You can snack on apples;
- Sunday. During the day, eat 0. 1 kg of cottage cheese, 1 apple, drink 1 liter of fermented milk product and 0. 5 liters of milk.
Not very difficult, because on any given day, if you are hungry, you can add a few more apples to the food, but not more than 4. These fruits help to speed up the metabolism and, together with the pectin fibers, eliminate excess from the body. .
Apple diet menu:
- Day 1.For breakfast, a couple of sugar-free grated apples and a handful of walnuts. For lunch, a salad of hard-boiled chicken eggs, herbs and 1 apple is served. It is not necessary to season with anything and it is more effective to remove the yolk from the egg. Dinner 3 apples in any form: raw or processed.
- Day 2. We start again with a couple of apples, but now we add a bowl of boiled rice instead of walnuts. For lunch, a container with a mixture of rice and unsweetened fruit puree has exactly the same volume (you can make it yourself from a boiled apple or buy the puree in the store for the little ones). Rice for dinner.
- Day 3. Now for tomorrow, 2 apples are combined with a small bowl of cottage cheese with 0% fat. For 2 meals, mix: the same amount of cottage cheese + diced apple + 1 tbsp. L. honey, a handful of nuts. You can add some lemon juice. For dinner, ricotta is half of that in the morning.
- Day 4In the morning: 1 apple and 2 carrots, grate and mix. A similar dish during the day and in the evening you can indulge in a little pampering with 2 baked apples with 1 tsp. Honey.
- Day 5. Rest from the fruits. Morning meal: boiled carrots and beets (small). For lunch, the same beets, protein from a boiled chicken egg, and a bowl of dairy-free oatmeal. Dinner with a plate of grated carrots with a spoonful of honey.
- Days 6 and 7repeat 1 and 2 completely.
How to lose weight in a week of 10 kg and save a decent amount of food, the buckwheat diet will allow. Nutritionists consider buckwheat a great side dish for weight loss, and the price is an added bonus.
It is hardly possible to lose 10 kg in a week, even using such an effective mono diet as buckwheat, but it is quite possible to lose 2-3 extra pounds without harm to health.
- Don't eat after 7pm, as your metabolism is lower at night.
- Don't use spices, not even salt.
- Drink at least 2 liters of water.
- Distribute the food evenly.
Buckwheat diet menu for a week.Every 7 days you have to eat the same way. For a day, a glass of buckwheat is given, which must be boiled without salt, 1 liter of fat-free kefir and 2 apples. These products should be divided into small portions and consumed throughout the day, and if possible, it is better to refuse kefir.
It is useful to eat cucumbers even without a diet, as these vegetables are easily digested, remove excess from the body and do not harm the figure due to their high fluid content and low nutritional value. With rapid weight loss, they will come in handy as an inexpensive basis for the diet.
The menu of such a diet is not hungry, but quickly gets bored.According to women, from 2-3 days the weight begins to decrease rapidly, but after a week, cucumbers in any form become hated.
People with problems with the urinary system should be careful, as the diet has a diuretic effect.
You should follow the same diet every 7 days:
- The morning always starts with a large cup of a sugar-free drink. Better than tea or coffee, juice is allowed.
- The lunch. 2 medium cucumbers and a crouton / bread / slice of wholemeal bread.
- Dinner. Several fresh cucumbers; any other vegetables, except potatoes; some hearty food (hard-boiled egg / piece of hard cheese / bowl of rice).
- afternoon tea. Fruit.
- Dinner. Cucumber salad with herbs and olive oil.
"6 petals" diet
The essence of this diet is a clear division of food by day. Today the emphasis is on one product, tomorrow on another and so on. The efficiency lies in the simultaneous use of the principles of separate nutrition and in the alternation of several mono diets. Unlike the others, "6 petals" lasts 6 days and is consumed about 1 kg per day. In total, it turns out: 6 kg in less than a week.
Menu for the "6 petals" diet:
- Day IBased on fish cooked in any way other than frying in oil. In total, 300 g of finished product are administered per day, which must be divided into 3-4 doses. Drinks include green tea and water.
- Day II.Vegetables. In the morning, tomato and cucumber salad with rast. oil; vegetable soup for lunch; for dinner, one more salad (you can salt it) and a plate of sauerkraut.
- Day III.Protein. 3 meals: one of them you can eat chicken broth, and the other 2 - boiled or baked chicken meat without skin. You have to drink green tea.
- Day IV.Cereal. For breakfast and lunch, wheat polenta with bread, boiled rice for dinner and even bread. In between these meals, it is recommended to snack on the seeds.
- Day VDairy products. 3 times the same set: 0, 2 kg of cottage cheese, a glass of milk and a cup of tea.
- Day VI.Carbohydrate-fruity. In the morning and afternoon kiwi (2 pieces each) and something citrus (a couple of tangerines / orange / grapefruit). In the evening, a baked apple, dried fruit and more citrus fruits.
Rules for getting out of strict diets
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The whole result will disappear within a few days if you stop the low calorie diet incorrectly. These days, little food gets into the stomach, the metabolism slows down, so if you start eating heavy foods right away, the weight will come back.
In addition, it will be deposited in the form of fat, because the body decides that after such a vacation there will be a calorie deficit again and will stock up. The wrong way out can damage the digestive system.
Some weight will come back anyway, but it will be minimal if you follow a few rules:
- In the beginning, no fatty, sweet, starchy and fried food should be on the plate. In the beginning it is better to eat the same light that was present in the diet, only in large quantities.
- Introduce new products little by little.
- Food is fractional. It is not necessary to take the supplement right away, it is better to wait a couple of hours. It is convenient to use a saucer so as not to overeat.
- Drink as much water as possible.
Water for fast weight loss
The drinking mode guarantees a good metabolism. A person needs at least 2 liters of clean water every day. Other drinks are not included.
2 glasses of this volume should be drunk in the morning on an empty stomach. At least 1 before bedtime and 15 minutes before meals to satisfy hunger. But immediately after a meal, any liquid is undesirable, as it will dilute the gastric juice and complicate the process of digesting food.
What should be the correct diet?What should be the correct diet?
A balanced diet should provide the amount of nutrients needed for daily satiety. At the same time, it is necessary to find a balance between regular physical activity and the number of calories that are consumed daily. This is necessary to maintain the right energy balance: ideally, you need to consume as many calories in food as you can burn throughout the day.
A balanced diet suggests eating 3-5 times a day, in small portions, distributing proteins, fats and carbohydrates like this:
- 50-60% of the energy should come from complex carbohydrates: cereals, wholemeal bread, wholemeal flour and only up to 10% of the energy should come from simple sugars: sugar, honey, sweets, fruit.
- 20 to 30 percent of the energy should come from fat. But the standards of their consumption depend on the energy needs of the human body, its gender, age, type of physical activity and health characteristics.
- 10-15 percent of the energy should come from vegetable proteins: legumes, lentils, chickpeas.
Proper nutrition for slimming girls: menu of the week
|Day||Time||What do we eat|
|1 day||Breakfast||2 hard-boiled eggs, apple, pear, coffee without sugar|
|dinner||salad of your favorite vegetables (excluding potatoes)|
|dinner||1 egg, orange, cup of tea|
|2 days||all day||you need to eat 500 g of low-fat cottage cheese and drink 1 liter of kefir|
|Three days||Breakfast||1 glass of kefir, raw apple and carrot salad with lemon juice|
|dinner||500 ml of orange or tomato juice, vegetable salad|
|dinner||250 ml of kefir or fermented cooked milk, fruit to taste|
|Day 4||all day||500 g of boiled chicken fillet, 1 l of kefir|
|Day 5||all day||fresh fruits and vegetables (except bananas, grapes, potatoes)|
|Day 6||all day||you need to eat 500 g of low-fat cottage cheese and drink 1 liter of kefir|
|Day 7||all day||fresh fruits and vegetables (except bananas, grapes, potatoes)|
Why is physical activity important?
Regular physical activity can strengthen and maintain health and significantly reduces the risk of developing diseases such as type II diabetes, cancer and high blood pressure. Physical activity improves the quality of life and prolongs it.
Just 30 minutes a day of physical activity gives you many benefits:
- Reduced risk of heart attack
- The weight is normalized
- Bone tissues are strengthened
- Significantly reduced blood cholesterol levels
- Improve coordination
- Improve well-being and mood
- Sleep normalizes
- Reduced recovery and rehabilitation times during hospitalizations
Furthermore, regular physical activity has also been shown to relieve depression. It is able to charge positively and give a good mood for the whole day. Eat right, exercise, love yourself and be healthy!
Adequate sleep for weight loss
Representatives of the Medical Association of Canada found that not only people who like to sleep more than 10 hours a day are slowly losing weight, but also those who spend less than 7 hours on rest. In the first case, the body simply spends a few calories a day, and in the second, the body does not have enough energy, so it stores lipids as an emergency source.
The optimal sleep time is 8 hours and is preferable at night, as this will allow the brain to rest better.
There are additional recommendations that help not only not to gain weight, but also to lose weight in bed:
- Do not eat 4 hours before bedtime.
- Sleep in a cool room. Ideally, this should not be an air conditioner, but a slightly open window so that there is also fresh air in the room.
- Go to bed in a relaxed state. To do this, you can take a hot bath, walk on the street or do some yoga exercises to relax.
Exercises to lose weight quickly
How to lose weight in a week of 10 kg the coaches tell. They note that sport will be a good aid in weight loss and especially cardio training helps in this regard.
A series of exercises that increase the heart rate. It can be performed at home, outdoors or in the gym:
- To warm up, run in place for 1 minute.
- 10 squat-jumps. Hands on the back of the neck, feet shoulder-width apart. Sit down so that the knees do not protrude beyond the socks and tension is felt in the hips and buttocks. From this position, jump up, straightening your legs.
- 30 jumping jacks (arms apart - legs apart).
- Burpees: 3 sets of 10 repetitions. A very effective but tiring exercise. From a lying position on your stomach, you need to push out or at least stand up, then jump to bring your legs closer to your hands, stand in a jump and return to the starting position.
- Plank 1 min.
Before starting, a warm-up is required, and at the end you should stretch the muscles slightly. If there is strength left, 1 more round of exercises won't hurt.
Food film for weight loss
Another addition to nutrition is cling film. Their essence is to create a greenhouse effect, as a result of which excess liquid will "dissolve" from the upper layers of the skin. As a result, the volumes of the problem areas are reduced, whether it is the waist, hips or arms.
The easiest way is to take a film and wrap it around the cleansed area of the body with a scrub, then proceed to physical activity so that as much moisture as possible comes out. But such sports will bring a lot of discomfort - it will be constantly hot, the film can shift and restrict movement.
An effective method is to wrap with the application of various heating mixtures under the film, which can be made at home or bought in the store. In this case, you need to warm up and wait for a certain time (it depends on the components), then remove the film and thoroughly wash the remnants of the mixture.
Real nutritional advice for those who want to lose 10 kg in a week
How to lose weight in a 10 kg week is suggested by nutritionists. They know better than anyone that you shouldn't ruin your health for weight reasons, so they give some important advice.
- Such a net weight jump is far from possible for everyone, so do not despair if only 3-4 kg have disappeared after the diet.
- Sitting on a strict diet, be sure to take vitamin complexes.
- Drink as much as required by the body, but not less than 2 liters.
- Think about the motivation, remind yourself of the need to achieve the goal.
- Before a diet, gradually reduce the calories consumed, and after that, slowly and carefully increase.
- Spend as much time as possible outdoors.
- Do not forget about exercises and procedures. It is highly recommended that you participate in a massage or wraps.
- Avoid stress.
- Get interesting activities on your diet.
10 kg is a large mass that should take several months. As proven in practice, in an emergency you can get rid of it in a week, but it is worth starting a strong weight loss only after a thorough study of the weight loss theory.