How to lose weight in a week.What you need to eat.Basic rules of a 7-day diet

Is it realistic to lose 5-10 kg.For a week without diets?

1. Experts claim that yes, you can lose the indicated weight.But you need to adhere to all the following rules, as well as play sports (even with ordinary gymnastics in the morning).
2. Since losing weight without a diet and removing the stomach can be difficult for beginners, make a nutrition plan and prepare morally.Need an incentive that will help not to break.
3. All foods containing sugar, fast food, soda, alcohol are excluded from the food.The basis is fruits with berries and vegetables, water, low -fat meat, seafood, fish, legumes, low -fat milk and all that we will talk about below.
4. If you wondered how you can lose weight in a week by as much as 10 kg, then you will have to play sports.Only so without diets at home will be able to get rid of hated centimeters in the waist.Sports are intense cardio training, which are aimed at burning fat.
5. For speedy weight loss, you need to combine cardio (at least 4 hours a week) with power (3 hours a week) training.Such a duet will lead to rapid loss of body weight and the formation of the relief.

Fast weight loss by 5 kg.For a week without diets: 12 steps

Below we will tell you how to quickly lose weight by 5 kg.All the rules below will lead you to the result for the week, subject to the requirements at home.To lose weight without diets is reality!

Step No. 1.Drink water

1. Reducing weight and purification are related concepts.Having a body contaminated with slags and toxins, you will never lose weight.Therefore, drink, drink and drink water again!
2. It is necessary to consume at least 2 liters daily.purified bottled fluid.Socrated juices, soda, sweet compotes, alcohol are completely excluded from the menu.
3. Drink a glass of water with lemon juice 45 minutes before the meal.Then consume the same amount of lemon water after 2 hours after eating.These are the foundations.Also, the use of lemon water at room temperature in the morning on an empty stomach will not be superfluous.
4. Many underestimate the water, although this is the basis of everything.It triggers metabolic processes in the body, makes the blood circulate stronger, cleanses the lymph, kidneys, liver, and intestines.You will forget about constipation forever and will quickly lose weight.
5. If it is difficult to adhere to the drinking mode, download the application on the smartphone, which will remind you of the need to drink.

Step No. 2.Exclude fast food completely

1. We tell further how to quickly lose weight by 5 kg.To get rid of excess weight in a week, at home, remove all snacks, cookies, sweets away.Then without diets and on the PP you will drop a decent.Agree with the household so that they do not eat chips and other “nasty things” with you.
2. There is no need to bite with fast -cook pancakes or burgers.Take apples, nuts, natural yogurts without additives, cottage cheese, dried fruits and other usefulness as snacks.
3. From the menu forever (and not just for the period of losing weight), fast food, canned food, smoking, other blanks and semi-finished products are excluded.Lie up only on steamed steamed, stewed.
4. Bird with skin, fatty meat, lard - all this is prohibited.Learn the basics of proper nutrition now, because then it will be too late.While you are chewing nasty things, others saturate the body with valuable products.

Step No. 3.Avoid quick carbohydrates

1. What needs to be excluded?Potatoes, polished rice, wheat bread, pasta is not made of hard wheat, ice cream, cakes and sdoba, chips, sugar.
2. Deciding how to quickly lose weight by 5 kg.In a week, remember an important aspect.At home, it is enough to abandon fast carbohydrates and that's it!Reducing weight without diets is provided to you.

Step No. 4.Accelerate metabolism

1. Your main task is to speed up all metabolic processes so that the adipose tissue does not accumulate, but on the contrary, disappears.To this end, you can buy dietary supplements in a pharmacy.All of them are an addition to food and do a great job of assigned task.
2. But for those who are not ready to spend money on pharmacy additives, we will advise a list of products mandatory.Lie down on lentils, low fat cheese (hard and soft varieties), chili pepper, ginger (you can prepare a miracle cocepy), avocados, cinnamon, honey, milk, and all milk products.
3. Be sure to exclude salt, soda from the diet.They delay water and inhibit weight loss.The menu should have food with omega 3, 6 acids, vitamin D, protein, dietary fiber (fiber).
4. The basis of the diet (30-40%) should be fresh fruits with vegetables and berries.Another 50% is protein food.These are the basics that you need to know in order to start losing weight.
5. Alternate cardio (for example, running) with power (squat with dumbbells) exercises.This is a super effective technique.Walk more often on foot, climb the stairs, not on the elevator.
6. We tell further how to quickly lose 5 kg.To reduce weight in a week, drink water.At home, you can prepare it with the addition of ginger, lemon, honey, cinnamon and drink on an empty stomach.Then without diets you will cope with the task.
7. Important!Never miss breakfast.We woke up, drank a glass of water with lemon, waited for 45 minutes and had breakfast.Breakfast is the basis that triggers metabolism better than anything.

Step No. 5.Throw smoking

1. The addiction to tobacco is the most pernicious habit, which is difficult to abandon.Many do not know how to take their mouths and hands when they get rid of cigarettes.
2. Fortunately for you, there is a solution.Electronic cigarette, which is seasoned with special liquid.You can buy in any online store, fluids too.
3. Cigarettes are very slowly slowing metabolic processes, as a result of which fat accumulates and is difficult to leave.If you can’t quit smoking, buy an electronic, start playing sports more, pity on your body.
4. Tobacco clogs blood vessels, leads to apathy and chronic fatigue, pollutes the body with poisons.Under such conditions, it will simply be difficult for you to lose weight.

Step No. 6.Breakfast

To understand how to quickly lose 5 kg.In a week, you should adhere to simple rules.At home, you will lose weight without diets if you do not miss breakfast.

1. Studies have shown that prolonged starvation does not help to say goodbye to unwanted kilograms.On the contrary, such actions lead to the development of serious pathologies.
2. The body begins to work correctly at the time of receipt of breakfast.If you miss it, you will not be able to say goodbye with fat.Since you can lose weight at home quickly and easily, you should start with a delicious breakfast.You will lose weight without diets.
3. Studies have confirmed that food consumption with a high calorie content at the beginning of the day contributes to a rapid decrease in the total weight of the body.If you take the habit of having breakfast, then significantly improve the metabolism.
4. Breakfast, you support the optimal level of insulin in the blood.Properly started, the day increases performance.Thanks to this, the early process of burning calories begins.
5. After waking up, breakfast gives the body important nutrients.If you miss the morning meal, the condition will be much worse.A properly started day will give you more energy for the body and brain activity.
6. Breakfast allows you to understand how to quickly lose 5 kg.For a week.Eating in the morning, you will restrain the normal weight at home without diets.In addition, breakfast helps to reduce the risk of diabetes.

Step No. 7.Eat products with negative calorie content

1. Products with negative calorie content require a lot of time for digestion and assimilation.
2. Because of this, the body has to spend a lot of its own calories.As a result, the metabolism is accelerated, natural weight loss occurs.
3. Among these products, zucchini, broccoli, asparagus, spinach, celery, cucumbers and salad leaves should be distinguished.

Step No. 8.Eat in small portions

1. The process of weight loss directly depends on how many times a day you eat.Take the habit of eating from small plates.Forget about additives.

2. You should eat 5-6 times per day.This does not mean at all that you will eat more products.This practice allows you to deceive the stomach and give it a constant feeling of satiety.
3. So you will know how to quickly lose 5 kg.For a week.Eat at home correctly.Then it will turn out to do without diets.

Step No. 9.Domest

1. If you sleep in the right watch and a sufficient amount of time, then health and nervous system problems will not arise.As a result, you will always feel cheerful and energetic.You will have the strength to do various things.
2. High -quality sleep allows the body to completely relax and recover.Due to this, during wakefulness, excess calories are burned and, as a result, a rapid weight loss.Sleep about 7-8 hours.

Step No. 10.Change your lifestyle

1. Take the habit of always cooking food yourself.Forget about fast foods and semi-finished products.
2. You can control the number of calories.To lose weight faster, physical exercises will not be superfluous.
3. If you spend a long time at a computer or TV, this contributes to an early set of excess weight.
4. Try to move more on foot.Refuse the elevator, use less escalators or a machine.Drink more water.

Step No. 11.Do not eat at a later time

1. Since quickly lose weight by 5 kg.In a week it is quite real, you need to stop eating after a certain time of the day.At home, you will begin to lose weight without diets.
2. To lose weight take place as efficiently as possible, make yourself a schedule.Describe the time of eating and strictly follow the plan.The result will not make you wait long.

Step No. 12.Avoid stress

1. Stop worried about overweight.Try to minimize stress in the working and home environment.It is because of frequent experiences that serious health problems develop, including obesity.
2. If you are faced with an unpleasant situation, listen to your favorite music and calm down.Well, if you can do yoga.
3. If possible, visit exotic places, calm parks, salty or fresh sources.Learn to meditate and breathe deeply.Domest.

Tune in to the right wave and set a target.Since quickly lose weight by 5 kg.In a week, you really, make a schedule for yourself.At home, eat correctly and lead an active lifestyle.As a result, you will skin excess weight without diets.