How to lose weight in a week at home

proper nutrition to lose weight

How to lose weight at home in a week? A popular question among both men and women. Everyone wants to get quick results with minimal 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. But losing weight too quickly can be just as harmful as being overweight.

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

Diet and routine play a key role in weight loss, and exercise is a helpful way to burn calories and keep muscles in good shape. Below we have collected for you the most effective and profitable exercises for weight loss.

Is it possible to lose 10 kg in a week?

The rate of weight loss depends on how much a person is overweight and whether or not they are overweight at all. If so, then the body will release excesses more easily, because they do more harm than good. But the closer the weight is to the norm, the slower it goes, and even with low weight, such a mass will not disappear quickly - the body will resist it 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 about 1. 4 kg per day. This is a figure that should go in 1-2 weeks with proper, "useful" weight loss. This leads to the conclusion that such weight loss cannot be recommended. It puts a lot of stress on the body, and its effect is not always fully preserved.

There are serious contraindications for acute weight loss:

  • Pregnancy and lactation. Fullness while carrying a baby is natural and necessary for the baby's health. After birth, the weight disappears, and if it remains, you need to complete nutrition 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 sharp weight loss can be dangerous. In such years, the option to fight obesity is moderate exercise and proper nutrition.
  • Climax. During this period, women are hormonally unstable, and a strict diet will only cause stress.
  • Any illness or disease. When a person is sick, his body weakens and requires a full spectrum of vitamins, minerals and BJU. A strict diet deprives it and can cause complications.
  • Unstable digestion. It can get worse after a diet.

What weight is considered "normal"?

Dr. Myasnikov

Each of us has wondered at least once in his life: what is the normal weight for me, how much should I weigh? Only worrying and thinking about the problem of excess weight, unfortunately, will not change anything. Each person's figure is individual and there is no single answer to this question. Many factors are of great importance here, for example: gender, height, body type, muscle-fat ratio, susceptibility to various diseases.

One of the most popular and simple methods to find and calculate your weight is the Lorentz method. The advantage of this formula is that it allows you to get an indicator as close as possible to reality.

All calculations can be done in mind when applying the Lorentz formula. The formula looks like this: X - 100 - (X - 150) / 2, where X is the value of growth in cm.

For example, your height is 176 cm. First, subtract 100 from X to get 76. Then subtract 150 from X and divide the resulting number by two. (176-150)/2=13. We calculate the difference between the first and second numbers: 76–13=63. We get that a person with a height of 176 cm will have a normal weight of 63 kg.

healthy food for weight loss

How to eat to lose weight?

  • Reduce food portions. As hard as it may be, try to eat smaller portions than usual. Reduce gradually: first to a quarter, then to a half, if necessary, quickly lose weight - to another quarter. But most importantly, don't go hungry.
  • Change the way food is prepared and processed. Cook them, boil them, bake them, but do not fry them in oil - this is solid cholesterol.
  • Add sauces instead of salt. If the food seems too soft to you, it is better not to salt it again, but to add a little sauce.
  • Replace your regular coffee with a cup of green tea in the morning. It contains tannin that gives energy and also speeds up metabolism.
  • Refusal to drink during meals. Fluid stretches the walls of the stomach, so you want to eat more and more. It is good to drink liquids before and after meals.

A well-designed menu will help you switch to a new diet without harming health and stress. An approximate list of products will help facilitate adaptation.

In order to minimize the stress on the body as much as possible, you should gradually switch to proper nutrition to lose weight.

Types of diets to lose 10 kg fast in 7 days

Among all other low-calorie menus, menus aimed at extreme fat loss were selected:

  • protein;
  • kefir;
  • doctorate (medicine);
  • apples;
  • buckwheat;
  • cucumber;
  • "6 Petals".

Lose 10 kg of weight per week on a protein diet

A protein diet will help to lose 10 kg in a week and maintain muscle tone. His diet consists mainly of protein foods, and carbohydrates should be as little as possible. This allows you to reduce body fat while keeping your muscles healthy and strong.

healthy foods for weight loss

The protein menu does not include alcohol, confectionery and baked goods, hot spices and any salad dressings except lemon juice. Animal products are predominant.

Sample protein diet menu.The following are the meals that should be eaten in this order during the day and the interval between each meal should be 3 hours. There are only 5 meals, so you need to start your day as early as possible so that last snack can happen. at least 4 hours before bedtime.

Diet days:

  • Day 1.2 boiled eggs with skim milk, a bowl of rice porridge, 0. 2 kg of boiled beef, a plate of unseasoned vegetables, 0. 2 kg of lean fish;
  • 2 nd day.Coffee or tea, cottage cheese 0% - a saucer, 0. 1 kg of boiled chicken fillet and the same amount of buckwheat as the previous day, vegetable salad, 2 eggs and fish;
  • 3rd day.Milk, 0. 2 kg of fish, 150 g of buckwheat and a plate of boiled shrimp, 0. 2 kg of cooked vegetables with rice, 2 eggs (can be fried) and a piece of lean meat;
  • 4th day.As in previous days, dried fruit compote, 1 chicken fillet, vegetable soup and rye bread, vegetables, fish and eggs;
  • Day 5.Kefir 1. 5% and a slice of dried bread, vegetables cooked with rice 200 g, fish 150 g and 2 potatoes, any dairy product 0. 25 kg, meat and boiled eggs 0. 1 kg;
  • 6th day.Coffee / tea / compote, crackers and 2 eggs: meat, vegetables, a piece of fish and a cup of cottage cheese with rice with a total weight of 0. 25 kg;
  • 7th day.Kefir / yogurt, a piece of fish and vegetable juice, rice and meat, as on day 6, vegetable salad, boiled eggs and apples (2 pieces).

Kefir diet

Lactic acid bacteria contained in kefir will not allow the digestive process to deteriorate due to dietary restrictions, on the contrary, the activity of the intestinal tract will be better, metabolism will increase. The weekly diet is quite strict, but it has a more severe 3-day counterpart, as well as a simple ten-day counterpart.

Kefir diet menu.The diet is simple: there is 500 ml of kefir and an unlimited amount of still water per day, the rest of the products vary according to the scheme described below.

Kefir diet for weight loss

Diet plan:

  • Monday. 800 g of boiled potatoes.
  • Tuesday. 500 g boiled chicken fillet without spices.
  • Wednesday. A package of fat-free cottage cheese.
  • Thursday. 200 ml sour cream.
  • friday1 kg of fresh apples and 0. 3 kg of any other dry fruits, excluding bananas and raisins.
  • Saturday. Another 0. 5 l of kefir is added, making a total of 1.
  • Sunday. Like Saturday.

medical diet

Like kefir, there is an option for a week or 2, 3 days or 10. The number of kg lost depends on the initial data of the person, but it should not be less than 5. It is also known as "medical" because it is designed for weight loss. overweight patients before surgery. For this, the diet is considered harmless to health, although some days are extremely strict - they are spent on water.

It is mandatory to take a vitamin complex throughout the diet.

Sample menu:

  • Monday.Drink 6 glasses (250 ml each) of mineral water without gas during the day. There is a gap of at least 2 hours between each bottle;
  • Tuesday.Similar feeding as on day 1, only instead of water, milk is 0% fat and its portions are 150 ml instead of 250. An apple is also added;
  • Wednesday.Repeat on Monday;
  • Thursday. 1 kg of vegetable slices seasoned with olive or linseed oil; 500 ml of green tea;
  • friday. Replication of the environment, but without apples;
  • Saturday- the busiest day. An egg and tea in the morning, 0. 1 kg of canned peas and the same amount of lean meat for dinner; for dinner, a plate of broth with vegetables. You can snack on apples;
  • Sunday. During the day, eat 0. 1 kg of cottage cheese, eat 1 apple, drink 1 liter of fermented milk product and 0. 5 liters of milk.

apple diet

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

apple diet for weight loss

Apple diet menu:

  • Day 1.For breakfast, a few grated apples without sugar and a small handful of walnuts. Boiled chicken egg, greens and 1 apple salad are served for lunch. It is not necessary to season it with anything, and it is most effective to remove the egg yolk. Dinner 3 apples in any form: raw or processed.
  • 2 nd day. It starts again with an apple or two, but now instead of walnuts, a small bowl of boiled rice is added to them. For lunch, a bowl with a mixture of unsweetened rice and fruit puree is the same volume (you can make it yourself without boiled apples, or you can buy puree in the store for the smallest). Rice for lunch.
  • 3rd day. Now for tomorrow, 2 apples are combined with 0% fat cottage cheese in a small bowl. Mix for 2 dishes: the same amount of cottage cheese + chopped apple + 1 tbsp. l. honey, a handful of any nuts. You can add some lemon juice. Cottage cheese for lunch is half of breakfast.
  • 4th dayIn the morning: grate 1 apple and 2 carrots and mix. It is allowed to treat yourself a little with a similar meal during the day, and in the evening with 2 apples cooked with 1 tsp. Honey.
  • Day 5. Rest from fruits. Breakfast: 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 7Repeat 1 and 2 completely.

Buckwheat diet

A buckwheat diet will allow you to lose 10 kg of weight in a week and save a decent amount of food. Nutritionists consider buckwheat an excellent side dish for weight loss, and the price is an added plus.

Buckwheat diet for weight loss

It is difficult to lose 10 kg in a week, even using an effective mono-diet such as buckwheat, it is quite possible to lose 2-3 extra pounds without harm to health.

Principles:

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

Buckwheat diet menu for a week.You need to eat the same way for all 7 days. One glass of buckwheat, which should be boiled without salt, 1 liter of fat-free kefir and 2 apples are given for a day. These products should 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 cucumber even without dieting, because these vegetables are easily digested, remove excess from the body and do not harm the figure due to the high content of liquid and low nutritional value. With express weight loss, they will be useful as an inexpensive basis for a diet.

The menu of such a diet is not hungry, it gets boring quickly.According to women, from 2-3 days, the weight starts to go quickly, but after a week, they hate cucumbers in any form.

Since the diet has a diuretic effect, people with urinary system problems should be careful.

You should follow the same diet for all 7 days:

  • The 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 / bun / slice of whole grain bread.
  • Supper. a few fresh cucumbers; any other vegetable except potatoes; some hearty food (boiled egg / piece of hard cheese / bowl of rice).
  • afternoon tea. Fruit.
  • Supper. Cucumber salad with herbs and olive oil.

Diet "6 Petals"

The essence of this diet is the exact distribution of food throughout the day. Today the emphasis is on one product, tomorrow on another product, etc. Effectiveness consists in the simultaneous use of separate nutritional principles and the replacement of several mono-diets. Unlike the others, "6 Petals" lasts for 6 days and consumes about 1 kg per day. It turns out in total - 6 kg in less than a week.

diet for weight loss 6 petals

"6 petals" diet menu:

  • I dayBased on fish cooked in any way other than frying in oil. In total, 300 g of finished product is given per day, which should be divided into 3-4 doses. Drinks include green tea and water.
  • II day.Vegetables. Tomato-cucumber salad with rast in the morning. oil; vegetable soup for lunch; for lunch again salad (you can salt) and a plate of sauerkraut.
  • Day III.Protein. 3 dishes: one of them you can eat chicken broth, the other 2 - boiled or baked chicken without skin. You should drink green tea.
  • IV day.Grain. Wheat porridge with bread for breakfast and lunch, boiled rice and also bread for dinner. Snacks with seeds are recommended between these meals.
  • V dayDairy products. 3 times the same set - 0. 2 kg of cottage cheese, a glass of milk and a cup of tea.
  • VI day.Carbohydrate-fruit. Kiwi in the morning and afternoon (2 each) and something citrus (a few tangerines/oranges/grapefruit). In the evening, a baked apple, dried fruits and citrus again.

Rules for quitting strict diets

Umid Pakhirko

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

If you end the low-calorie diet incorrectly, the whole result will disappear in a few days. These days, little food enters the stomach, 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 there will be a calorie deficit again after such a vacation and accumulates reserves. The wrong way out can damage the digestive system.

In any case, some weight will return, but it will be minimal if you follow some rules:

  • First of all, there should be no fatty, sweet, starchy and fried foods on the plate. In the first days, it is better to eat the same light that is present in the diet, only in large quantities.
  • Introduce new products slowly.
  • Food is a fraction. It is not necessary to take the supplement immediately, it is better to wait a few hours. It is convenient to use a small plate so as not to eat too much.
  • Drink as much water as possible.

Water for fast weight loss

Drinking regime 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. Reduce hunger at least 1 time before bedtime and 15 minutes before meals. However, any liquid immediately after a meal is undesirable, as it will dilute the gastric juice and complicate the digestion process.

What should be the right diet?

What should be the right 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 should consume as many calories in food as you can burn during the day.

A balanced diet suggests eating 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.
  • 20-30 percent of energy should come from fat. However, their consumption norms 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, peas.

Proper nutrition for slimming girls: weekly menu

Day Time What do we eat?
1 day breakfast 2 boiled eggs, apple, pear, coffee without sugar
supper salad of your favorite vegetables (except potatoes)
supper 1 egg, orange, tea
2 days all day You need to eat 500 g of low-fat cottage cheese and drink 1 liter of kefir
3 days breakfast 1 glass of kefir, raw carrots with apple salad and lemon juice
supper 500 ml of orange or tomato juice, vegetable salad
supper 250 ml of kefir or fermented baked milk, fruits to taste
4th day all day 500 g of boiled chicken fillet, 1 l of kefir
Day 5 all day fresh fruits and vegetables (except bananas, grapes, potatoes)
6th day all day You need to eat 500 g of low-fat cottage cheese and drink 1 liter of kefir
7th day all day fresh fruits and vegetables (except bananas, grapes, potatoes)

Why is physical activity important?

Regular physical activity can promote and maintain health and significantly reduce the risk of developing diseases such as type II diabetes, cancer and hypertension. Physical activity improves and prolongs the quality of life.

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

  • The risk of heart attack is reduced
  • Weight is normalized
  • Bone tissues are strengthened
  • It significantly reduces the level of cholesterol in the blood
  • Improves coordination
  • Improves well-being and mood
  • Sleep becomes normal
  • Reducing recovery and rehabilitation periods during hospitalization

In addition, regular physical activity has also been shown to alleviate depression. He is able to fill with positive energy 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 Canadian Medical Association found that not only people who like to sleep more than 10 hours a day, but also people who devote less than 7 hours to rest lose weight slowly. 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 duration is 8 hours. And night hours are preferred, because then the brain will rest better.

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

  • Do not eat 4 hours before going to bed.
  • Sleep in a cool room. Ideally, this should not be an air conditioner, but an open window so that there is also fresh air in the room.
  • Go to bed in a comfortable position. For this, you can take a hot bath, walk on the street or do yoga exercises to relax.

Exercises for rapid weight loss

How trainers say to lose 10 kg in a week. They realize that exercise will be a good helper in losing weight, and cardio exercises in particular help in this regard.

A set of exercises that increase the heart rate. It can be done at home, outdoors or in the gym:

  1. Jog in place for 1 minute to warm up.
  2. 10 squat-jumps. Hands behind the head, feet shoulder width apart. Sit so that the knees do not go beyond the socks, the tension is felt in the hips and buttocks. Get up from this position, straighten your legs.
  3. 30 jumping jacks (jumping arms apart - legs apart).
  4. Burpees: 3 sets of 10 reps. A very effective but tiring exercise. From a lying position on your stomach, you need to push or at least rise up, then jump to bring your feet closer to your hands, stop at the jump and return to the starting position.
  5. Plank 1 min.

Before starting, you need to warm up and at the end you need to stretch the muscles a little. If the strength remains, 1 more round of training will not hurt.

Diet 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 fluid "melts" from the upper layers of the skin. As a result, the volume of problem areas, be it the waist, hips or arms, is reduced.

food film for weight loss

The easiest way is to take a film and wrap it on the area of the body cleaned with a scrub, and then continue physical activity to remove as much moisture as possible. But this kind of sport will bring a lot of discomfort: it will be constantly hot, the film can move and restrict movement.

An effective method is a bandage with the application of various heating mixtures under the film,can be made at home or purchased at the store. In this case, it is necessary to warm up and wait for a certain time (it depends on the components), then remove the film and thoroughly wash off the remains of the mixture.

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

Nutritionists advise to lose 10 kg per week. They know better than anyone that you shouldn't ruin your health because of weight, so they give some important advice.

Dietitian's advice:

  • Such a sharp jump in weight is not possible for everyone, so do not despair if only 3-4 kg go after the diet.
  • Be sure to take vitamin complexes, sitting on a strict diet.
  • Drink as much as the body requires, but not less than 2 liters.
  • Think about motivation, remember the need to achieve the goal.
  • Gradually reduce the calories consumed before the diet, and then increase them slowly and carefully.
  • Spend as much time outdoors as possible.
  • Do not forget about exercises and procedures. Indulging in massages or body wraps is highly recommended.
  • Avoid stress.
  • Provide yourself with interesting activities during the diet.

10 kg is a large mass that should take several months. As practice has proven, in an emergency, you can get rid of it in a week, but after thoroughly studying the theory of weight loss, it is worth starting to lose weight sharply.