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

Every woman at least once wonders how to lose weight in a week at home, is it true. By adhering to four rules, it is easy to achieve the desired result, eliminating extra pounds:

  • Trust yourself.
  • Diet.
  • Physical training.
  • Cosmetic procedures.

I will succeed

Before you start losing weight, you need to believe in yourself. Confidence that everything will work out is the key to success. Set clear goals, find motivational reasons. Stand in front of a mirror and say:"I'm strong. I'll achieve everything. I want this".

Create a photo collage of the clothes you dreamed of but couldn’t afford because of being overweight, a perfect female figure, a photo of yourself while you were slim. Place a photo of your current self in the center of the display. On another sheet of paperwrite the weight in bright and large numbersthat you are targeting. Hang this picture where you will see it often.

DIY photo collage as motivation to lose weight in a week

Evaluate your strengths realistically, don’t set unrealistic goals. It is not possible to lose weight immediately by 15 kg in a week.

Correct nutrition

Before you start physical exercise, you need to adjust your diet.

  1. We refuse from sweet, flour, fried, baked.
  2. The caloric content of food consumed daily does not exceed 1600 kC.
  3. We drink at least two liters of non-carbonated drinking water every day.
  4. Last meal at least 3 hours before bedtime.
Deciding to lose weight in a week, you need to adjust your diet

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

First day:

  1. 60 gr. boiled, grilled fish;
  2. One soft boiled egg, 100 gr. cottage cheese;
  3. One baked apple.

Second day:

  1. 60 gr. boiled beef;
  2. 200 milliliters of kefir;
  3. 10 gr. raw carrots;
  4. One baked 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. One tomato;
  4. One baked apple.

Forth day:

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

fifth day:

  1. 60 gr. calf;
  2. 0. 2 kg. room;
  3. Baked apples.

Sixth day:

  1. 200 milliliters of vegetable soup;
  2. boiled eggs;
  3. 10 gr. carrot.

seventh day:

  1. 60 gr. boiled, grilled fish;
  2. One soft -boiled egg;
  3. 100 gr. cottage cheese;
  4. One baked apple.
The weekly weight loss menu includes grilled fish

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

Lose weight with fitness

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

warm up:

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

First day

  • Warm -up complex.
  • Make your back straight, place your feet along your shoulder line, raise your arms, clench your fists, shoulders lowered. Squeeze your fists as hard as you can, stretching your elbows to the side. The execution length is twenty seconds. Repeat four times.
  • Straighten your back, place your legs in line with your shoulders. Raise your hands back, palms up. The execution length is twenty seconds. Repeat four times.
  • Make your back straight, place your legs in line with your shoulders. Stretch your arms up and to the right. The training duration is twenty seconds, four repetitions (right, left).
  • Back straight, place legs parallel to shoulders. Pull the right hand up, pull the left down. The execution length is twenty seconds. Repeat four times.
  • With your back straight, put your feet together. Raise your hands back, palms up. Bend parallel to the floor, move your hands forward. Bend over, touch the floor with your fingers, correct the tilt for ten seconds. Straighten slowly. Four repetitions.
  • Keep your feet wide, keep your toes apart. Sitting, the hip line should be parallel to the floor. Stretch your hands to the sides, palms up. Do a squat for twenty seconds. The number of repetitions is four.
  • Walk up an arm -length wall. Lean your hands on the wall, do twenty push -ups, elbows parallel to the wall.
Slim body through fitness and nutrition adjustments

Second day training

Swim, you can replace the bath.

The third day of training

  1. warm up.
  2. Lying on the rug, fasten your fingers into the castle on the parietal part of the head, bend your knees. Lift your head, tense your abdominal muscles, do not cover your ears with your elbows. A fist can be placed between the chin and chest. Bow your head for the count of twelve. Fifteen representatives.
  3. Press your back to the mat, hands to the sides, bend your legs at the knees, lift them parallel to the floor. Tighten your muscles, try to extend your knees to your chest, lower your pelvis on the count of five. Fifteen sets.
  4. Press your back into the mat, hands behind your head, bend your legs at the knees, lift them parallel to the floor. Stretch your chin to the raised knee, count to five, lower yourself. Do fifteen repetitions.
  5. Press your back to the mat, stretch your arms bent at the elbows to the opposite knees. Perform fifteen inclinations on each leg.
  6. Press your back into the mat, place your hands in the locks behind your head. Lift the bent knee parallel to the floor. Straighten your right leg, stretch your right elbow towards your left knee. Return to original position. Repeat all with the left foot. Do fifteen repetitions.
  7. Take the emphasis of lying down. Lift your body, resting on your toes. The back forms a tight straight line along the spine. Remain in this position for twenty seconds. Five seconds break, one more vice.

forth day

Jog in the fresh air for half an hour. If it is difficult, you can replace it with a brisk walk for an hour.

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

the fifth day

  1. warm up.
  2. Hold on to any support, open your legs hip -width apart. Lift your right foot with your toes ten centimeters towards you. Hold for thirty seconds. Repeat the four lifts with both feet.
  3. Get support with your hands, legs spread hip -width apart. Right leg diagonally, lift five centimeters, as high as possible, pull the toes towards you. Hold for twenty seconds. Repeat the four lifts with the other leg.
  4. Get down on the mat with your knees, heels closed, raise your hands straight to the chest line. Take it straight back, try to stand like this for twenty seconds. The number of repetitions is four.
  5. Sit down, fold your legs with your feet up, stretch your knees, place your hands on the floor behind your back, pull your head toward the ceiling. Do four repetitions for forty seconds.
  6. Press your back into the mat, bend your knees, arms along the body, legs open shoulder -width apart, socks pointing inwards. Lift your back as high as possible. Freeze on top for thirty seconds. Repeat four times.
  7. Press your back on the mat, bend your left leg, place the right side straightened, you can keep this leg slightly bent. Close your fingers under your right thigh, pull your right leg towards your chest. The head and lower back do not protrude from the floor. Hold for twenty seconds. Repeat all with the other leg. Do 4 repetitions.

the sixth day

Swim.

the seventh day

Do exercise. You can walk for two hours quickly.

Engaging in this complex you will losewithin a week 4 kg.

Skincare

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

  • Daily use of fat burning, moisturizing, nourishing creams;
  • While bathing, use peeling, you can replace it with massage gloves;
  • Take a contrast shower in the morning;
  • massage problem areas;
  • After training, do a body wrap with a special cream twice a week.
Girl with a beautiful figure after a week of weight loss