How to lose weight in a week at home

proper nutrition for weight loss

How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with a minimum of effort. But, unfortunately, this does not happen.

Losing weight is a gradual movement towards a long-term goal.

Unlike "shock" weight loss, slow weight loss does not harm health and keeps the result for a long time.

If you are overweight, then losing weight can reduce your risk of diabetes, high cholesterol, hypertension, and other health problems. In general, a normal body mass index is one of the important factors affecting health and life expectancy. However, losing weight very quickly can be just as harmful as being overweight.

Nutritionists recommend losing weight no more than 1 kg per week, for this every day you need to burn 500-1000 calories more than you consume.

Diet and daily routine play the main role in losing weight, 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.

Is it possible to lose 10 kg in a week

The rate of weight loss depends on how much excess weight a person has and whether he has it at all. If so, then the body will give off the excess much easier, because they harm it more than they benefit it. But the closer the weight is to normal, the slower it goes away, and with a low weight, such a mass will not disappear quickly - the body will resist this with all its might.

10 kg weight loss result

To lose 10 kg or more you will need:

  • severe dietary restrictions;
  • physical exercise;
  • correct 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 approximately 1. 4 kg per day. This is a figure that, with proper, "useful" weight loss, should go away 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 a sharp weight loss:

  • Pregnancy and lactation. Completeness when carrying a child is natural and necessary for the health of the baby. Weight goes away after childbirth, and if it remains, then feeding should be completed and only then lose weight, otherwise useful substances will not enter the body of the newborn.
  • Adolescence. During this period, the formation of the body ends, so a sharp weight loss can be dangerous. In such years, the option to combat obesity is moderate exercise and proper nutrition.
  • Climax. Women during this period are hormonally unstable, and a rigid 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 get even worse after the diet.

What weight is considered "normal"?

Dr. Myasnikov

Each of us at least once in his life wondered: what is the normal weight for me, how much should I weigh? Just worrying and thinking 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, for example, such as: gender, height, body type, muscle-to-fat ratio, as well as a tendency to various diseases.

One of the most famous and simple 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 176 cm. First, subtract 100 from X and get 76. Then subtract 150 from X, and divide the resulting number by two. (176-150)/2=13. And we calculate the difference between the first and second numbers: 76–13=63. We get that with a height of 176 cm, the normal weight of a person will be 63 kg.

healthy food for weight loss

How should you eat to lose weight?

  • Reduce food portions. No matter how difficult it is, try to eat smaller portions, unlike the usual ones. Reduce gradually: first by a quarter, then by half, if necessary, quickly lose weight - by another quarter. But most importantly, don't starve.
  • Change the way food is prepared and processed. Bake them, boil them, stew them, but do not fry them in oil - this is solid cholesterol.
  • Add sauces instead of salt. If the food seems too bland to you, it is better not to salt it once again, but to add a little sauce.
  • Replace your usual coffee in the morning with a cup of green tea. It contains tannin, which gives energy and also speeds up metabolism.
  • Refusal to drink during meals. 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 switch to a new diet without harm to health and stress. An approximate list of products will help simplify the adaptation.

You need to gradually switch to proper nutrition for weight loss in order to minimize stress for the body as much as possible.

Types of diets for quick weight loss by 10 kg in 7 days

Among all the other low-calorie menus, those that are focused on extreme fat loss were selected:

  • protein;
  • kefir;
  • doctoral (medical);
  • apple;
  • buckwheat;
  • cucumber;
  • "6 petals".

Protein diet weight loss 10 kg per week

How to lose weight in a week by 10 kg, and maintain muscle tone will help protein diet. Her 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 the muscles healthy and strong.

healthy foods for weight loss

The protein menu excludes alcohol, confectionery and baked goods, hot spices and any salad dressings except lemon juice. Animal products predominate.

Sample protein diet menu.The following are the meals that 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 your day as early as possible so that the last snack occurs at least 4 hours before bedtime.

Diet days:

  • 1st day.Skimmed milk, a bowl of rice porridge, boiled veal 0. 2 kg, a plate of unseasoned vegetables, 2 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 in 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.Dried fruit compote, 1 chicken fillet, vegetable soup and rye bread, vegetables, fish and eggs, as in previous days;
  • 5th day.Kefir 1. 5% and a slice of dried bread, stewed vegetables with rice 200 g, 150 g of fish and 2 potatoes, any dairy product 0. 25 kg, 0. 1 kg of meat and scrambled eggs;
  • 6th day.Coffee / tea / compote, cracker and 2 eggs: meat with rice with a total weight of 0. 25 kg, 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, as on day 6, vegetable salad, scrambled eggs and apples (2 pcs. ).

Kefir diet

The lactic acid bacteria in kefir will not allow digestion to deteriorate due to dietary restrictions, on the contrary, the intestinal tract will work better, metabolism will increase. The weekly diet is quite rigid, but there is an even more severe 3-day analogue of it, as well as a simple ten-day one.

Kefir diet menu.The diet is simple: for every day there is 500 ml of kefir and an unlimited amount of non-carbonated water, and the rest of the products change according to the scheme described below.

kefir diet for weight loss

Diet plan:

  • Monday. 800 g boiled potatoes.
  • Tuesday. 500 g boiled chicken fillet without spices.
  • Wednesday. A pack of fat-free cottage cheese.
  • Thursday. 200 ml sour cream.
  • Friday. 1 kg of fresh apples and 0. 3 kg of any other dried fruits, except for bananas and raisins.
  • Saturday. Another 0. 5 l of kefir is added, in total it turns out 1.
  • Sunday. Same as Saturday.

medical diet

Like kefir, it has an option for a week or 2, 3 days or 10. The number of kg dropped depends on the person’s initial data, but not less than 5. Also known as "medical", because it was developed for weight loss of overweight patients beforeoperations. For this, the diet is considered harmless to health, although some of its days are extremely strict - they are spent on the water.

Throughout the diet, it is mandatory to take a vitamin complex.

Sample menu:

  • Monday.During the day, 6 glasses (250 ml each) of drinking mineral water without gas are drunk. Between each glass there is a gap of at least 2 hours;
  • Tuesday.Similar nutrition as on day 1, only instead of water, milk is 0% fat, and its portions 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 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 have an apple snack;
  • Sunday. During the day, eat 0. 1 kg of cottage cheese, 1 apple, drink 1 liter of fermented milk product and 0. 5 liter of milk.

apple diet

Not very difficult, because on any given day, if you feel hungry, you can add a few more apples to food, but not more than 4. These fruits help speed up metabolism and, together with pectin fibers, remove excess from the body.

apple diet for weight loss

Apple diet menu:

  • Day 1.For breakfast, a couple of grated apples without sugar and a small handful of walnuts. For lunch, a salad of hard-boiled chicken egg, herbs and 1 apple is served. You don’t need to fill anything, and it is most effective to remove the yolk from the egg. Supper 3 apples in any form: raw or processed.
  • Day 2. It starts again with a couple of apples, but now a small bowl of boiled rice is added to them instead of nuts. For lunch, a container with a mixture of rice and fruit puree without sugar is exactly the same in volume (you can make it yourself from a boiled apple or buy puree in the store for the smallest). Rice for dinner.
  • Day 3. Now for tomorrow, 2 apples are combined with a small bowl of 0% fat cottage cheese. For 2 meals, mix: the same amount of cottage cheese + diced apple + 1 tbsp. l. honey, a handful of any nuts. You can add some lemon juice. For dinner, cottage cheese is half the amount that was 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 are allowed to treat yourself a little with 2 apples baked with 1 tsp. honey.
  • Day 5. Rest from fruits. Morning meal: boiled carrots and beets (small). For lunch, the same beets, protein from a boiled chicken egg and a bowl of oatmeal without milk. Have dinner with a plate of grated carrots with a spoonful of honey.
  • Days 6 and 7completely repeat 1 and 2.

Buckwheat diet

How to lose weight in a week by 10 kg, and save a decent amount on food will allow the buckwheat diet. Nutritionists consider buckwheat an excellent side dish for weight loss, and the price is an additional plus.

buckwheat diet for weight loss

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.

Principles:

  • Do not eat after 7 pm, as metabolism is lower at night.
  • Do not use any spices, not even salt.
  • Drink at least 2 liters of water.
  • Distribute food evenly.

Buckwheat diet menu for a week.All 7 days you need 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 need to be divided into small portions and eaten throughout the day, and if possible, it is better to refuse kefir.

cucumber diet

It is useful to eat cucumbers even without dieting, 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 express 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 rapidly go away, but after a week cucumbers in any form become hated.

People with a problem urinary system should be careful, as the diet has a diuretic effect.

All 7 days you should follow the same diet:

  • Morning always starts with a big cup of some kind of drink without sugar. Better than tea or coffee, juice is allowed.
  • Lunch. 2 medium cucumbers and a crouton / bread / slice of whole grain bread.
  • Dinner. Several fresh cucumbers; any other vegetable, except potatoes; some hearty food (boiled egg / piece of hard cheese / bowl of rice).
  • afternoon tea. Fruit.
  • Dinner. Cucumber salad with herbs and olive oil.

Diet "6 petals"

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. Efficiency lies in the simultaneous use of the principles of separate nutrition and the alternation of several mono-diets. Unlike the others, "6 petals" lasts 6 days, and about 1 kg is consumed per day. In total, it turns out - 6 kg in less than a week.

diet 6 petals for weight loss

Menu for the diet "6 petals":

  • Day IBased on fish cooked in any way other than frying in oil. In total, 300 g of the finished product is given per day, which must be divided into 3-4 doses. Drinks include green tea and water.
  • Day II.Vegetable. In the morning, tomato-cucumber salad with rast. oil; vegetable soup for lunch; for dinner, again a 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 skins. You need to drink green tea.
  • Day IV.Cereal. For breakfast and lunch, wheat porridge with bread, for dinner, boiled rice and also bread. Between these meals, it is recommended to have a snack with 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 in the afternoon kiwi (2 pieces each) and something citrus (a couple of tangerines / orange / grapefruit). In the evening, a baked apple, dried fruits and again citrus.

Rules for exiting strict diets

Hope Pakhirko

Nutritionist with over 5 years experience. According to my system, everyone loses weight! After all, it is delicious, with sweets, without sports, without hunger. Result up to -4 kg in 2 weeks. More than 8500 people have lost weight with me

The whole result will disappear in a matter of days if you end the low-calorie diet incorrectly. On these days, little food enters the stomach, the metabolism slows down, so if you immediately start eating heavy food, then the weight will return.

Moreover, it will be deposited in the form of fat, because the body decides that after such a holiday there will again be a calorie deficit, and will stock up. The wrong way out can harm the digestive system.

Some weight will come back anyway, but it will be minimal if you follow some rules:

  • At first, no fatty, sweet, starchy and fried foods should be on the plate. In the early days, it is better to eat the same light that was present in the diet, just in large quantities.
  • Introduce new products little by little.
  • The food is fractional. You do not need to take the supplement right away, it is better to wait a couple of hours. It is convenient to use a small plate so as not to overeat.
  • Drink as much water as possible.

Water for fast weight loss

Drinking mode guarantees a good metabolism. Every day a person needs at least 2 liters of clean water. Other drinks are not included.

drinking regimen for weight loss

2 glasses of this volume should be drunk in the morning on an empty stomach. At least 1 before bed and 15 minutes before meals to dull 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, you need to find a balance between regular physical activity and the number of calories you consume daily. This is necessary to maintain the correct energy balance - ideally, you need to consume as many calories in food as you can burn during the day.

A balanced diet suggests that you should eat 3-5 times a day, in small portions, distributing proteins, fats and carbohydrates like this:

  • 50-60 percent of energy should come from complex carbohydrates - cereals, whole grain bread, wholemeal flour, and only up to 10 percent of energy should come from simple sugars - sugar, honey, sweets, fruits.
  • 20 to 30 percent of 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 energy should come from plant proteins - legumes, lentils, chickpeas.

Proper nutrition for weight loss girls: menu for the week

Day Time What do we eat
1 day breakfast 2 boiled eggs, apple, pear, coffee without sugar
dinner salad of your favorite vegetables (except potatoes)
dinner 1 egg, orange, cup of tea
2 day all day you need to eat 500 g of low-fat cottage cheese and drink 1 liter of kefir
3 day breakfast 1 glass of kefir, salad of apples and raw carrots with lemon juice
dinner 500 ml orange or tomato juice, vegetable salad
dinner 250 ml kefir or fermented baked milk, fruits 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 hypertension. Physical activity improves the quality of life and prolongs it.

Just 30 minutes a day of physical activity gives you a lot of benefits:

  • Reduced risk of heart attack
  • Weight is normalized
  • Bone tissues are strengthened
  • Significantly reduced blood cholesterol levels
  • Improves coordination
  • Improves well-being and mood
  • Sleep normalizes
  • Reduced recovery and rehabilitation periods during hospitalizations

In addition, it has been proven that regular physical activity even alleviates depression. She is able to charge with positive and give a good mood for the whole day. Eat right, exercise, love yourself and be healthy!

Proper 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 devote less than 7 hours to rest. In the first case, the body simply spends few calories per 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 it is preferable at night, because then the brain will rest best.

There are additional recommendations that help not only not to get fat, but also to lose weight in bed:

  • Do not eat 4 hours before bed.
  • Sleep in a cool room. Ideally, this should not be an air conditioner, but an ajar 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 warm bath, walk down the street or do some yoga exercises to relax.

Exercises for fast weight loss

How to lose weight in a week by 10 kg trainers tell. They notice that sports will be a good helper in weight loss, and especially cardio training helps in this regard.

A set of exercises that increase the heart rate. Can be performed at home, outdoors or in the gym:

  1. To warm up, run in place for 1 minute.
  2. 10 squats-jumps. Hands on the back of the head, 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.
  3. 30 jumping jacks (jumping arms apart - legs apart).
  4. Burpees: 3 sets of 10 reps. A very effective but exhausting exercise. From a lying position on your stomach, you need to push out or at least rise up, then jump to move your legs closer to your hands, stand in a jump and return back to the starting position.
  5. Plank 1 min.

Before starting, a warm-up is necessary, and at the end, you should stretch the muscles a little. If there is strength left, 1 more round of exercises will not hurt.

Food film for weight loss

Another addition to nutrition is cling film wraps. Their essence is to create a greenhouse effect, as a result of which excess fluid will "melt" from the upper layers of the skin. As a result, the volumes of problem areas are reduced, whether it be the waist, hips or arms.

food film for weight loss

The easiest way is to take a film and wrap it around the area of \u200b\u200bthe body cleaned with a scrub, and 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 move out and restrict movement.

An effective method is wrapping with the application of various warming mixtures under the film, which can be prepared at home or bought in the store. In this case, you need to warm up and wait a certain time (it depends on the components), and then remove the film and thoroughly wash off the remnants of the mixture.

Real nutrition advice for those who want to lose 10 kg in a week

How to lose weight in a week by 10 kg is suggested by nutritionists. They know better than anyone that you should not spoil your health for the sake of weight, so they give some important recommendations.

Dietician's advice:

  • Such a sharp jump in weight is far from possible for everyone, so do not despair if only 3-4 kg is gone after the diet.
  • Sitting on a strict diet, be sure to take vitamin complexes.
  • Drink as much as the body requires, but not less than 2 liters.
  • Think of motivation, remind yourself of the need to achieve the goal.
  • Before a diet, gradually reduce the calories consumed, and after - slowly and carefully increase.
  • Spend as much time outdoors as possible.
  • Do not forget about exercises and procedures. It is highly recommended to attend a massage or body wraps.
  • Avoid stress.
  • Provide yourself with interesting activities during the 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 sharp weight loss only after a thorough study of the theory of weight loss.