Useful tips for those who want to lose weight in a week at home

Every woman at least once has wondered how to lose weight in a week at home, is it true. By adhering to the four rules, it is easy to achieve the desired result, to get rid of excess pounds:

  • Believe in yourself.
  • Diet.
  • Physical exercises.
  • Cosmetic procedures.

I will succeed

Before you start losing weight, you need to believe in yourself. Believing that everything will work is the key to success. Set clear goals, find a motivating reason. Stand in front of a mirror and say:"I am strong. I will achieve everything. I love this. "

Make a photo collage of the clothes you dream of, but can not afford because of overweight, perfect female figures, your photos when you were skinny. Put a picture of yourself current in the center of the screen. On another sheet of paperwrite the weight in bright and large numberswhich you are aiming for. Hang these pictures in a place where you will see them often.

DIY photo collage as motivation to lose weight in a week

Realistically evaluate your strengths, do not set unrealistic goals. It is impossible to lose weight immediately with 15 kg per week.

Nutrition correction

Before you start exercising, you need to adjust your diet.

  1. We refuse sweet, floury, fried, baked.
  2. The caloric content of food eaten per day does not exceed 1600 kC.
  3. We drink at least two liters of still water a day.
  4. Last meal at least 3 hours before bedtime.
Deciding to lose weight within a week, you need to adjust your diet

These four rules apply to anyone who decides to lose weight. Depending on the number of pounds you want to lose, you need to follow a specific diet. We decided to throw 2 kg or 3 kg in a month, then we can limit ourselves to adjustments. If you need to lose more weight, you need to follow a special diet:

First day:

  1. 60 gr. boiled, roasted fish;
  2. A soft boiled egg, 100 gr. cottage cheese;
  3. A ripe apple.

Day two:

  1. 60 gr. boiled beef;
  2. 200 milliliters of kefir;
  3. 10 gr. raw carrots;
  4. A ripe apple.
Baked apples in the diet for weight loss in a week

Third day:

  1. 0. 2 kg. fish;
  2. 0. 2 kg. brown rice;
  3. A tomato;
  4. A ripe apple.

Day 4:

  1. 60 gr. boiled chicken;
  2. 200 milliliters of kefir;
  3. A fresh cucumber.

Day five:

  1. 60 gr. beef;
  2. 0. 2 kg. buckwheat;
  3. Baked apples.

Sixth day:

  1. 200 milliliters of vegetable broth;
  2. boiled egg;
  3. 10 gr. carrot.

Seventh day:

  1. 60 gr. boiled, roasted fish;
  2. A soft boiled egg;
  3. 100 gr. cottage cheese;
  4. A ripe apple.
The weekly weight loss menu includes roasted fish

Drink ginger water throughout the week. By following this diet, you can lose 5 kg per week.

Lose weight with fitness

Before you do fitness, you need to do some warm-up. This light ten minute complex will help stretch the joints, warm up the muscles.

Heating:

  1. Rotate your head clockwise (9 times), then counterclockwise (9).
  2. Place your hands on the chest line, move the circle with your hands clenched into a fist, 9 repetitions each.
  3. Raise the arms to the sides, make circular motions with the elbow joints forward (backward), nine turns.
  4. Perform nine complete circular motions with the arms forward, the same number backwards.
  5. Draw a circle with your hips, nine repetitions on the right, the same number of repetitions on the left.
  6. Take the leg twisted at the knee towards the wall, do 9 rotations of the hip joints forward, followed by the same amount backwards.
  7. Without changing the position of the leg, move nine times with the knee joint, in different directions.
  8. Roll clockwise (counterclockwise) nine rotating movements of the foot.
  9. Repeat the last three exercises for the opposite leg.
  10. Jumping in place 30 reps, can be replaced by running.
  11. Start exercising on an empty stomach. After exercise, you can eat no earlier than two hours later.
Warm up for weight loss at home

First day

  • Heating complex.
  • Make a straight back, place your feet along the shoulder line, raise your arms, clenched into a fist, shoulders lowered. Squeeze your fists with all your might, stretch your elbows to the sides. Execution time is twenty seconds. Repeat four times.
  • Straighten your back, place your feet in line with your shoulders. Get your hands back, palms up. Execution time is twenty seconds. Repeat four times.
  • Make a straight back, place your feet in line with your shoulders. Extend your arms up and to the right. Exercise duration is twenty seconds, four repetitions (right, left).
  • The back is straight, place the legs in line with the shoulders. Pull the right hand up, pull the left down. Execution time is twenty seconds. Repeat four times.
  • With a straight back, place your feet together. Get your hands back, palms up. Bend parallel to the floor, move your hands forward. Bend down, touch the floor with your fingers, adjust the tilt for ten seconds. Run slowly. Four repetitions.
  • Place your feet wide, toes apart. Sit down, the hip line should be parallel to the floor. Spread your arms out to the sides, palms up. Do the squat for twenty seconds. The number of repetitions is four.
  • Walk up to the wall at arm's length. Rest your hands on the wall, perform twenty push-ups, elbows parallel to the wall.
Slim body through fitness and dietary adjustments

The second day of training

By swimming, you can replace the toilet.

Third day of training

  1. Get warm.
  2. Lie on the carpet, tie your fingers to the castle on the parietal part of the head, bend your knees. Raise your head, tensing your abdominal muscles, do not cover your ears with your elbows. A fist can be placed between the chin and the chest. Lower your head for a number twelve. Fifteen repetitions.
  3. Press your back to the mattress, arms sideways, bend your legs at the knees, raise them parallel to the floor. Stretching the muscles, try to reach the knees to the chest, lower your pelvis to count five. Fifteen groups.
  4. Press your back to the carpet, hands behind your head, bend your legs at the knees, raise them parallel to the floor. Stretch your chin up to your knees raised, count to five, lower yourself. Perform fifteen repetitions.
  5. Press your back to the mattress, stretch your arm bent at the elbow to the opposite knee. Perform fifteen bends for each leg.
  6. Press your back to the mattress, tie your hands in a lock behind your head. Raise your knees bent parallel to the floor. Straighten the right leg, extend the right elbow towards the left knee. Return to the original position. Repeat all with the left foot. Do fifteen repetitions.
  7. Get a stretched accent. Lift the torso, leaning on the toes. The back forms a narrow, straight line along the spine. Stay in this position for twenty seconds. Five seconds break, one more repetition.

The fourth day

Jogging in the fresh air for half an hour. If it is difficult, you can replace it with brisk walking for an hour.

Running in the fresh air, contributing to the weight loss process in a week

The fifth day

  1. Get warm.
  2. Hold on to any support, place your feet hip-width apart. Raise your right foot with your toe ten inches towards you. Hold for thirty seconds. Repeat four ascents with each leg.
  3. Grasp a backrest with your hands, feet away from the width of the hips. Right foot diagonally, raise five centimeters, as high as possible, pull the toe towards you. Hold for twenty seconds. Repeat four ascents with the other leg.
  4. Get down on the carpet with your knees, heels closed, raise your arms straight up to the chest line. Get your back straight, try to stay that way for twenty seconds. The number of repetitions is four.
  5. Sit down, fold your legs with your feet, spread your knees apart, place your hands on the floor behind your buttocks, pull your head towards the ceiling. Perform four repetitions of forty seconds.
  6. Press your back to the carpet, bend your knees, arms along the body, feet shoulder-width apart, socks pointing inward. Raise your buttocks as high as possible. Lift on top for thirty seconds. Repeat four times.
  7. Press your back against the mattress, bend your left leg, place it on the right facing upwards, you can keep this leg slightly bent. Close the toes under the right thigh, pull the right leg towards the chest. The head and lower back do not come down from the floor. Hold for twenty seconds. Repeat all with the other leg. Do 4 repetitions.

Sixth day

Notes.

The seventh day

Do a workout. You can take a two-hour walk at a brisk pace.

By engaging in this complex you will losewithin a week 4 kg.

Skin care

When you lose more than 3 kg in a week, the skin can become smooth and lethargic. Therefore, in parallel with exercise and diet, you can use cosmetic procedures:

  • Daily use of creams for fat burning, moisturizing, nourishing;
  • When taking a shower, use peeling, you can replace it with a massage handle;
  • Take a contrast shower in the morning;
  • Massage problem areas;
  • After exercise, do body wraps with a special cream twice a week.
Girls with a great figure after a week of weight loss