Weight loss is a process that is both complex and quite simple if you know the mechanism of action. Often there is insufficient compliance with diet and exercise. In most cases, you need to lose weight fast. This article will tell you how to lose weight by 5-7 pounds a week properly and without harming the body.
Is it possible to lose 5-7 pounds in a week?
Yes, it is possible. This number of pounds is not critical for weight loss. Therefore, it is possible to get rid of them in a short time.
General recommendations for losing 5-7 pounds per week
To lose weight by 5-7 kg per week without harming the body, you must follow the following recommendations:
- check the health of the body to avoid possible problems.
- draw up a plan for an integrated approach to getting rid of excess weight (diet, exercise, other procedures).
- make a list of useful and necessary products.
- determine the goal of weight loss. Then it will be easier to follow the regime.
- drink the required amount of water (detailed recommendations will be given below).
- stay positive and stay motivated.
Contraindications for rapid weight loss
How to lose weight in a week by 5-7 kg will be described in detail below. But before you start the process of rapid weight loss, you need to know all the possible contraindications.
This is necessary to minimize the potential negative consequences.
Contraindications for rapid weight loss:
- pregnancy.Fast diets for pregnant women are not strongly recommended. This can harm not only the expectant mother but also the baby.
- lactation period.During breastfeeding, a woman needs good nutrition and no stress. Therefore, at the time of breastfeeding, you should forget about rapid weight loss.
- the presence of chronic diseases.During rapid weight loss, such diseases can progress to exacerbation and lead to poor health.
- violation of the menstrual cycle.A well-functioning hormonal system is an extremely important element for every woman's health. During rapid weight loss, the cycle can be disrupted, which will lead to more serious problems.
- recovery period after surgery or long-term treatment.During such periods, the body needs a large amount of nutrients for a speedy recovery. Therefore, rapid weight loss should be ruled out at this time.
Products for fast weight loss in a week
How to lose weight in a week by 5-7 kg - ceases to be an issue when it is known which foods should be included in the diet and which are better to get rid of forever. First of all, it is worth understanding that even during rapid weight loss, you need to maintain a balance of nutrients and trace elements to help the body and not harm it.
Foods needed in the diet:
- protein sources:lean meat (poultry, lean pork, game meat). Cereals with high protein content (lentils, chickpeas, beans). low fat cottage cheese, cheese, eggs.
- sources of slow carbohydrates:buckwheat, brown or non-glossy rice, spell, couscous, oatmeal. These cereals are sources of slow (healthy) carbohydrates and are also enriched with useful trace elements and vitamins.
- sources of healthy fats:It is best to use fish oil and linseed oil capsules as a dietary supplement. They contain the required daily amount of healthy fats. This will help prevent health problems with a lack of this element in the body.
- clean drinking water.It should be considered a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, consuming the required daily amount of water is extremely important.
- low glycemic index fruits and vegetables.Indicates how high the sugar level is in a particular fruit (vegetable). Low carb fruits and vegetables will help the body get the necessary vitamins and minerals during rapid weight loss.
Products prohibited for consumption:
- pure sugar;
- fast carbs (fast food, sweets, pastries, chips, crackers with additives, cakes and so on).
- mayonnaise and other purchased sauces.
- fatty meats and offal;
- Salo;
- hot and cold smoked products.
- frozen semi-finished products and canned food.
- all kinds of sausages.
This is a basic list of foods that should be included in the diet and should be excluded.
Kefir diet for a week
The kefir diet includes the use of kefir and a small amount (from 100 to 400 g) of a permitted product.
Kefir diet menu for a week:
- kefir with a fat content not exceeding 1%.
- boiled (without salt) poultry meat.
- boiled potatoes;
- low-fat cottage cheese;
- fresh vegetables.
The main product of the diet is kefir.Drink at least 1 liter of kefir every day. The diet can be varied by eating a small amount of the above products.
Contraindications:
- stomach and intestinal disorders.
- kidney violations;
- pregnancy and lactation;
- age up to 18 years;
- diseases of the pancreas.
fruit diet
Characteristic of this diet, in addition to rapid weight loss, are the benefits of fresh, juicy fruits for the body.
Properly selected fruits in the diet contribute to weight loss by 5-7 kg per week
Fruit diet menu:
- apples;
- bananas?
- oranges;
- a pineapple?
- grapefruit;
- Exotic fruit.
At the beginning of the diet, it is allowed to consume any amount of fruit necessary to saturate the body. This is necessary for its adaptation to the diet. In addition, the diet varies depending on the type of diet.
General recommendations: fruits that contain high levels of carbohydrates (bananas, mangoes, pears) are best consumed before 13: 00. Eat no more than 1-1, 5 kg of fresh fruit per day. Be sure to use the required amount of drinking water.
Contraindications:
- diseases of the stomach and intestines;
- has an allergy to any fruit.
Chocolate mono diet
A feature of this diet is the use of only one product - chocolate. It is necessary to consume 100-150g of chocolate per day. Preferably with good composition and low sugar content. It is allowed to consume coffee, herbal tea. No sweeteners.
Contraindications:
- with diabetes, this diet is prohibited.
- liver disease;
- allergy.
Single diet in cereals
How to lose weight in a week by 5-7 kg, you can understand by learning more about the mono-diet based on the use of cereals. Characteristic of this diet is the dominance in the diet of various cereals that form its basis.
The advantage of the diet in cereals, in addition to weight loss, is the cleansing of the body, since cereals help remove toxins from the body.
The nutrition menu for cereals depends on the variety chosen. Oatmeal or buckwheat would be ideal for such a diet. The porridge should be cooked without salt and sugar, without other additives (butter, jam, honey, etc. ).
Contraindications:
- the presence of diseases of the stomach and intestines.
- Diabetes;
- period of pregnancy and lactation.
Fast Estonian diet
A feature of the Estonian diet is the use of only one product per day. In addition, recipes for a variety of diets are easy to prepare.
Sample Estonian diet menu:
- 1 day. Boiled eggs (6 pcs. ) Divide them into 6 meals. Drink plenty of clean water and herbal tea without sugar.
- Day 2Cottage cheese with low fat (up to 1% fat content) divided into 4 meals.
- Day 3 Boiled chicken fillet (500-600g) divided into 5-6 meals.
- Day 4 Boil unpolished rice (200g dry) without salt and sugar. Divide into 4 meals.
- Day 5 Boil 5-6 medium-sized or 3 large potatoes without peeling. Eat 1 piece per meal.
- Day 6Apples, preferably green varieties. Consume in any quantity during the day.
Contraindications:
- menses;
- During pregnancy and lactation.
- chronic diseases.
Buckwheat diet
The buckwheat diet is one of the most popular fast diets. Its features: economical diet, simple menu, benefits (especially when steaming cereals, not boiling).
Buckwheat diet menu for 7 days:
- buckwheat. It can be consumed in any quantity. Cook without salt and sugar. Or steam for the night?
- low fat kefir (up to 1%). You can drink up to 1 liter per day.
- clean drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar.
Contraindications:
- pregnancy and lactation;
- chronic diseases?
- diseases of the stomach and intestines;
- problems with the cardiovascular system;
- low hemoglobin;
- oncological diseases;
- inflammatory processes.
protein diet
This diet is especially useful for those people who do a lot of sports. Because protein is a fundamental element in building and developing muscle. A feature of the protein diet is the variety of protein sources.
Sample menu:
- all kinds of meat;
- all kinds of fish;
- all kinds of seafood;
- all kinds of birds;
- dairy products;
- all kinds of eggs.
It is better to add to the diet cereals (lentils, brown rice, oatmeal, couscous, buckwheat) and fresh vegetables, greens. Such an extensive list of permitted products will allow you to create a complete menu without exposing your body to the risk of ill health.
Contraindications:
- kidney disease;
- diseases of the digestive system;
- too much weight;
- old age.
Japanese weekly diet
A special feature of this diet is the complete exclusion of salt from the diet. The Japanese diet is also distinguished by the small size of the portions of food consumed and the absence of harmful foods.
The Japanese diet includes the complete exclusion of the following foods:
- sugar;
- alcohol;
- salt;
- any confectionery;
- Bakery products.
One of the most important features of the Japanese diet is the keeping of the drink. In addition to green tea (without sweeteners), it is necessary to consume at least 2 liters of non-carbonated drinking water during the day.
Contraindications:
- metabolic disease;
- vitamin deficiency?
- chronic diseases?
- diseases of the stomach and intestines;
- age up to 18 years.
egg diet
Eggs can quickly saturate the body. This is the main advantage of the egg diet, apart from the fact that it is as simple as possible. In addition to, directly, eggs, the diet includes lean meats, fresh vegetables, low-fat cottage cheese up to 1%, a large amount of green tea and herbal tea without sugar. Meals are made three times a day, in moderate portions.
Egg diet improves blood circulation and general well-being.
Contraindications:
- egg allergy;
- weakened immunity;
- high blood cholesterol;
- high blood pressure.
apple-cucumber diet
The advantage of this diet is the simplicity of the menu and the cheapness of the products required for it. In addition to getting rid of extra pounds, the apple-cucumber diet improves well-being, frees the body from harmful toxins and toxins, normalizes the functions of the stomach and intestinal tract.
In addition to fresh cucumbers and apples, you are allowed to drink tea without sugar, drink plenty of water. Apples can be baked, cooked, dried. This will make a difference in the diet.
Diet without dinner
A feature of this diet is the exclusion of dinner from the daily diet. This is similar to intermittent fasting, when you have to follow your regular diet until 4 pm and after this time, drink only clean water and herbal tea without sugar.
A diet without dinner implies restrictions on the main diet: rejection of unhealthy foods, removal of harmful foods from the menu, consumption of plenty of fluids (water).
The result is achieved by speeding up the metabolism, since dinner is often the richest meal in calories, charging the stomach and slowing down the metabolism.
Shock diet with special tea
How to lose weight in a week by 5-7 kg will help you learn information about the tea diet. It is based on the use of a large amount of tea and a strict restriction on food intake.
In a tea diet, a special tea is used, which contains substances that speed up the metabolism and cleanse the body. This allows you to lose a few extra pounds in the shortest possible time, having cleansed and healed all body systems.
A sample Swedish diet menu for a week for effective weight loss
The Swedish diet differs from others in terms of reduced daily calorie intake.
How to lose weight in a week (at least 5-7 kg) is easy to learn by looking at the approximate menu of this diet:
| Day | breakfast | Dinner | Dinner |
| a | buckwheat groats boiled in milk with reduced fat content (1-1, 5%) | vegetable salad with herbs; 200 g fish fried without oil or cooked |
jacket-boiled potatoes;
vegetable salad |
| 2 | wholegrain bread;
100 g low fat cheese (15-20%). fresh fruits; green or herbal tea without sugar. |
150-200 g of boiled or cooked fish. peeled potatoes | Greek salad |
| 3 | boiled buckwheat;
vegetable salad |
Couscous;
a boiled egg |
low fat cottage cheese (1-2%) |
| 4 | 2 pieces of rye bread;
50 g of cheese; a glass of milk |
Apple juice;
100-150 g of chicken fillet in the oven? a fresh vegetable salad |
lean portion of pork (100g), cooked or fried without oil. a fresh vegetable salad;
Apple juice |
| five | brown rice (100g ready). 200 ml hot milk | jacket-boiled potatoes;
Steamed chicken cutlet; 1 apple; 1 orange; green tea |
fresh fruit salad dressed with non-fat yogurt.
fresh strawberries |
| 6 | 1 large orange;
100 grams of low-fat or fat-free yogurt without additives |
200 g lean meat, grilled;
1 apple; boiled potatoes |
boiled unpolished rice (100 grams ready).
Fresh green vegetable salad. |
| 7 | repeat of the morning of the first day. | boiled potatoes; boiled chicken or pork. 200 ml of orange juice | green vegetable salad;
chicken fillet steak; green tea |
Diet for rapid weight loss
One of the keys to effective fast weight loss is to maintain a water balance in the body:
- it is necessary to drink clean, drinking water.
- drink at least 1. 5-2 liters of water a day.
- We must remember that coffee, tea (even green and herbal), carbonated mineral water do not count. It is absolutely important for weight loss to use drinking, clean water.
Divide your water intake as follows:
- Before the first meal, drink a glass (200 ml) of water.
- before each meal, 30 minutes before the start, drink another glass of water.
- do not drink water 1-2 hours before bedtime to avoid swelling.
Diet rules
To avoid losing weight after rapid weight loss, you should be guided by the following rules when leaving the diet:
- Gradually include regular foods and products in your diet.
- eat the right, healthy food for at least a week to consolidate the result.
- eat in small portions, 4-5 times a day, without skipping meals.
- observe the BJU ratio in the diet.
- drink 1, 5-2 liters of clean water.
- Monitor your daily calorie intake so that your energy expenditure exceeds your intake.
Is It Possible To Lose 5-7 Pounds In A Week Without Diet?
How to lose weight in a week by 5-7 kg without diet, the following recommendations will suggest you:
- increase the level of physical activity so that the consumption of calories exceeds their income.
- Drink plenty of water to speed up metabolism and improve metabolism.
- do cosmetic procedures aimed at warming the body and improving blood circulation: massage, body wraps, massage with vacuum jars.
- move as much as possible.
- use weight loss aids: massage, weight loss belts, thermal underwear.
- the last meal no later than 1-2 hours before bedtime.
Special slimming belts
Slimming belts can help fight excess weight.
Varieties:
- vibration zone.Its peculiarity is that, with the help of vibration, the fat is broken down into a softer state and is easily removed from the body.
- sauna effect zone.The effectiveness of its application is achieved through temperature effects in the body. The fat is burned by directing the action of the zone in problem areas of the body.
- combined zone. Its advantage lies in the combination of thermal and massage. When you use this belt, not only does it burn fat, but it also cleanses the body, getting rid of harmful substances and excess fluids.
Effective exercises for weight loss
The most effective exercises for weight loss:
- squats.The best exercise for burning fat is squats with many varieties. You can do squats almost anywhere: at home, in the gym, on the street. Legs open shoulder width apart, arms bent at the elbows. When squatting, it is important not to bring the knee over the legs. Squat strictly at a right angle, moving your buttocks as much as possible.
- run.The fat burning effect starts after 30 minutes of slow running. It is important to observe proper breathing and run for at least 45-50 minutes to see the result in the future.
- plank exercise.An effective exercise in which the muscles of the whole body function. To perform the bar, you need to take a stand, kneeling, then straighten, forming a straight line. Start standing on the bar from 5-10 seconds, gradually increasing the time to 1-2 minutes or more.
- lunges.The same effective exercise as squats. For best results, you can use dumbbells and special weights for the legs. From an upright position, take a step forward, bending your lead leg at a right angle. Return to the starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets.
- jumping.An effective cardio exercise that aims to warm the body and improve blood circulation, which helps burn fat. The jumps can be anything: on the spot, through a rope, a cross, with ruffles. Perform the exercise as many times as possible.
How to lose weight and do it in the shortest possible time is described in detail in this article. Following the above recommendations, you can get rid of 5-7 kg per week. With the right application of the tips, the excess weight will not come back and the health will not suffer from strict diets.