How to lose weight in a week at home fast

Doctors say that rapid weight loss is harmful to health, therefore, in pursuit of a beautiful figure it is important to do everything in mind and not to impair health. To accelerate metabolism and start the process of cleansing the body of unnecessary, whether it is toxins, toxins, lipids or other substances, you should combine a diet with physical activity and proper sleep.


A comprehensive approach to the fight against excess weight can lead to tangible results. It is important to follow a few rules that help to improve digestion, raise the tone and start the process of weight reduction. To get rid of extra pounds will help diet. Low-calorie diet in combination with fractional diet, exercise, the correct mode of work and rest will help at an accelerated pace to achieve the original aims and to bring the body into order. Basic rules of losing weight at home is:

  • a light Breakfast (in the morning you don't need a lot of calories);
  • an exception from the ration sweet, flour, salty, fatty;
  • small meals fractional portions of (the best to eat 5-6 times a day);
  • drinking large amounts of pure still water (1.5-2 liters per day);
  • regular exercise (at least an hour a day), at least daily exercise and start a walk before bedtime;
  • the end of dinner at least 2-3 hours before bedtime;
  • physical activity and the intake of glass of water before bed (you can perform some exercises for problematic body areas);
  • 8-hour sleep (go to bed early to have a rest, because lack of sleep leads to more active accumulation of fat in the body).

Weight loss diet for a week

Strict food restrictions or a grueling hunger strike, which lead to rapid weight loss is not just undesirable, but also harmful to health. Nutritionists strongly recommend not to bring the body to exhaustion, depriving it of the necessary elements, including minerals and vitamins. If the correctness of the diet is decreasing the amount of consumed high-calorie foods, in rare cases, completely excluded from the menu.

Balanced low-calorie diet ensures a gradual loss of body fat in the absence of risk to health. Effective weight loss at home means eating 5-6 times per day at intervals of 2-3 hours. You need to eat small portions, don't overeat. To lose weight in a week at home, it is important to refuse or restrict to a minimum the following products:

  • flour, white bread;
  • sugar;
  • fried, fatty, salty;
  • canned;
  • coffee, strong black tea.
White bread

First, it will be difficult to follow an unusual diet and switch to useful food system. However, the body a few days to get used to the new menu, which will be interchangeable products. These include:

  1. Fruits, vegetables. They are rich in complex carbohydrates and fiber, which promote weight loss (fresh fruit is best to eat in the morning).
  2. Lean meat, lean fish. To prepare such products better in the oven, on the grill or boil in lightly salted water.
  3. Low-fat dairy products.
  4. Ordinary or mineral water without gas. The liquid required for the removal of toxins, other harmful substances, maintenance of water balance, which is necessary for normal metabolism.

On buckwheat

If other diets have not had the result, we need to try buckwheat diet, through which over a week at home manages to lose 5 lbs. Buckwheat – optimal for fat-burning product that provides sustained satiety and cleanses the body of toxins. During the diet, the porridge boiled water and eat 3 or 4 servings per day. Additionally it is allowed to drink a little low-fat cottage cheese or yogurt. A mandatory rule for those who want to lose weight in a week – buckwheat do not add salt or any spices.

Intensive weight loss at home for the week possibly with an alternative way of cooking porridge. At night about kilogram of grain is rinsed with hot water, container with a lid and wrapped a towel. Morning porridge eat together with green unsweetened tea or small amounts of kefir with fat content of 0.5%. This dish is used for feelings of hunger. Mono-diet lasts for a week, the first 2-3 days are revealing: if the body normally responds to such a diet, you can continue to lose weight this way.


This diet is recognized as one of the toughest, so choose it only strong-willed, determined people. If you follow the proposed diet, you can lose weight by 7 kg per week (1 kilogram per day). The essence of the diet is to drink 1, 5 liters of yogurt. Snack can serve as low-fat cottage cheese, a little citrus, chicken breast or baked potatoes. Select only one of the products offered, while one can eat only during the first five days. On day 6 allowed to drink only kefir and water.

There are less strict options diet yogurt that helps to lose weight by 3-4 kg per week at home. Example menu for days (or abuse of the product portion by stretching the specified amount on the day):

  1. Monday: 1.5 kefir and 5 boiled potatoes.
  2. Tuesday: 100 g chicken (boil or bake without spices), 1, 5 liters of yogurt.
  3. Medium: 100 grams of boiled veal or beef, 1, 5 liters of yogurt.
  4. Thursday: 1, 5 l of kefir and 100 g boiled fish.
  5. Friday: vegetables and fruits, without limitation, 1, 5 liters of yogurt.
  6. Saturday: yogurt 1. 5 l (there is a discharge, other products prohibited).
  7. Sunday: the mineral water (1 l), 1, 5 liters of yogurt.

On the water

To sustain this diet may not everyone, because in 7 days losing weight almost always experiencing hunger. To lose weight 7 kg in a week at home, you need to stick to this menu:

  • on the first day to drink no more than one litre of milk, the same amount of unsweetened herbal tea and water;
  • on the second day is permitted to eat 200 g of cottage cheese of zero fat content and drink, except water, unsweetened juice;
  • the third day allowed to drink only non-carbonated mineral water;
  • on the fourth day added to the diet of boiled potatoes (4 pieces) and up to a liter of unsweetened juice;
  • on the fifth day dieters consume only water and a few apples;
  • on the sixth day permitted unsalted boiled chicken fillet, savory juice;
  • on the seventh day is shown taking a liter of low-fat yogurt and the same amount of water.

The cereal

Oatmeal is rich in vitamins, minerals, trace elements and fiber. Application of the product guarantees good mood and energized. With the help of oatmeal can not only lose weight at home in a week, but also to normalize the intestines, ridding it of harmful substances, stagnated liquid. Food-oatmeal helps to lose 3-4 kilos, lowering the amount of accumulated fats and reducing the cholesterol levels in the blood.

Before the diet it is important to prepare the body to losing weight at home. With this purpose, boil 4 art. L. rice pudding with the addition of 1 l of water. Cool the broth and drink, not filtering. Over the next 4-6 hours will abstain from all drinks and food. May periodically repeat this cleansing procedure in the future. After cleansing of the digestive tract of toxins and impurities, start the diet on oatmeal. The basic rules that help you lose weight in a week for a few pounds:

  • should not eat more than 4 times a day, it is forbidden to overeat;
  • eat cereal should be only when you experience strong feelings of hunger;
  • do not add product, salt, sugar, milk or any other products;
  • occasionally you can eat fruits in small amounts (no more than 2 a day except bananas, grapes) and apart from cereals;
  • it is important to observe the drinking regime: drink should be 1.5-2 liters of water, unsweetened juice or herbal tea;
  • contraindicated diet for pregnant and nursing women.

On apples

In these fruits contain almost all types of vitamins as well as pectin and natural sugar. With the Apple diet you can lose weight in a week at home for 4-5 kg. the Most popular and affordable variant of the method involves the observance of such a diet:

  1. Monday: you need to eat pounds of green apples, drink water and unsweetened green tea. If serious discomfort is allowed to eat a few savoury crackers.
  2. Tuesday: you should eat at least 1, 5 kg of apples, drink a lot of water, tea.
  3. Wednesday, Thursday: it is necessary to use 2 kg of apples and drink maximum amount of water.
  4. Friday: need to eat 1, 5 kg of apples, drink 1, 5 liter of water.
  5. Saturday: eat 1 kg of apples, drink water, green tea.
  6. Sunday: you are allowed to eat apples in any quantity, and drink as much water as you want.

Protein diet

It is a reliable and fast way to lose weight at home, which helps get rid of 6-10 kg weight loss. Protein diet involves the increased consumption of meat and fish, while reducing the amount of carbohydrates and fats in the diet. To lose weight in the home is due to the fact that the body begins to consume its own fat reserves formed when carbohydrate deficit. At the same time the body is rapidly excreted the excess liquid, so that the figure becomes more attractive.

Protein diet

It is important to cook this can be baking, boiling, stewing, steaming. During the week of the compliance with protein diet at home to lose weight include in your menu these products (the number specified in maximum number for 1 day):

  • seafood – 300 g;
  • proteins of egg – 5 PCs.;
  • curd – 200 g;
  • beef or veal – 100 g;
  • chicken breast without skin – 200 g;
  • unsweetened fruit – 2 pieces;
  • water – 2 liters;
  • vegetables (steamed, baked or fresh in a salad with olive oil) – 150 g

Exercise for weight loss at home for the week

Real weight loss at home in a week only possible provided that the diet will be supplemented by physical activity. Effectively in this case will be aerobic exercise, dancing, Jogging, brisk walking, swimming. To lose weight will succeed when running morning exercises, strength exercises, yoga. To lose a few pounds a week at home, it is important to exercise daily for at least 40-60 minutes, or preferably 1, 5 hours. A balanced diet in combination with physical exercise will help to lose weight fast and tighten the skin.

For feet

Start a workout with warm-up, which will prepare the muscles, ligaments and joints to stress. To feet lost at home you should perform the following exercises:

  1. Plies. Is working fine the feet with emphasis on inner thighs the problem area. To perform the exercise, spread your feet wider than shoulder level, slowly squat with a straight back so that the knees formed a 90 degree angle. Return to the starting position. Do three sets of 10-15 times.
  2. Chair. Helps to lose weight feet, giving a strain on all the muscles. A static exercise is one of the most effective for burning calories at home. Stand with your back to the wall, back away from her a step and start to sink slowly, like sit on the chair. In the knee and hip joints repeat the form of a chair, lean back against the wall. Hold the position statically for 30 seconds, after climb, after which remove the tension from the muscles, feet need to shake.

For buttocks and thighs

Sedentary lifestyle negatively affects the thighs and buttocks, leading to the formation of excess sediments in these parts of the body. To combat sagging skin by using special fitness exercises. To lose weight in a week at home, follow these ones:

  1. Attacks. Form relief muscles, giving slender legs. The main burden falls on the buttocks and thighs. Become straight, straighten your shoulders, take a step forward so that squatting, formed a right angle at the knee. Repeat the exercise for each leg 20 times. Follow a few approaches. To increase the load to maximum and faster to lose weight step needs to be very wide.
  2. Mahi. Excellent coaching of the thigh and a small buttock muscle. Get on all fours, with an emphasis on knees and hands. Begin to do leg swings back with bent-knee leg and the maximum amplitude. On each leg perform 20 repetitions. After a 30-second rest repeat the exercise again.

For waist

Exercise for weight loss

Most fat women are trying to lose weight in the waist area, having beautiful flowing curves of the body. There are several effective exercises that are easy to perform at home. Such exercises include:

  1. Twisting. The most effective exercise that helps to lose weight in your waist a couple of inches in a week active run. To run it at home requires no special equipment. Lie on your back, interlock the hands behind the head, elbows point to the sides. Bend your knees, feet tightly to the floor. Start slowly tear back from the floor, pulling the knees. Slowly return to your starting position. Do 3-4 sets of 20 reps, rest in between for 30 seconds.
  2. Strap. This exercise works holistically on the whole body, helping to lose weight quickly and tone the muscles of the abdomen, thighs, back. Socks rest your feet and palms into the floor, the body should form a straight line. To do this, the stomach needs to involve, and your back and stretch buttocks. You should feel a strong tension of the abdominal muscles. Stay in a static position for 30 seconds. A minute and repeat the exercise again. Contraindication to its performance – critical days in women.

Proper sleep for weight loss

Rest is an important aspect for weight loss. The whole week diet and exercise plan, it is recommended to sleep at least 8 hours a day. When sleep deprivation and fatigue, the body begins to produce cortisol (the stress hormone), which causes the multiplication of fat cells in the body to create energy necessary for this difficult period. To lose weight in a week at home, try going to bed earlier. The body is better recovered, if you start to relax in 20-21 hours.