People in their desire to lose weight quickly often forget about their health and resort to dubious methods: taking unknown drugs for weight loss or to strict diets. But after all, the shorter the period of time for getting rid of excess fat deposits, the higher the risk of earning a disease of the gastrointestinal tract. But there are several absolutely safe methods to lose weight in a week without diets and stay healthy, which will be discussed.
Any way to lose weight without a diet for a week requires a man of dedication. To preserve good health, you need to organize proper nutrition and clearly develop a meal schedule. It is also necessary to add to the diet plenty of drinks – 30 ml per 1 kilogram of body weight per day for better metabolism and implement the rejection of fatty foods during the week.
An essential condition for losing weight without a diet is physical activity. But you should not be limited to a leisurely daily walk through the park – you need 15-20 minutes of exercise, which will help burn those extra calories without diets. But it is better if you practice 2-3 times a week with a professional fitness trainer in the gym, then the load will be greater, and the process of losing weight will be more effective.
How to lose weight by 3 kg at home without dieting
For the week, you can throw 3 kg without extreme weight loss options. To get the perfect weight without strictly dieting, you just need to follow certain rules:
- Create the correct day regimen and follow it.
- Find an interesting lesson, so as not to be distracted by snacking.
- Exercise regularly.
- Eat often and fractionally.
- Take a walk every day of the week.
Doing sports at home can lose 3 kg per week. Using physical exercises, it is much easier to get rid of fat deposits, because the fat molecule is energy-consuming, and working muscles strongly need energy when losing weight without a diet. The body uses fat storage as energy only half an hour after the start of active physical exercise, so it is important that your workout is not less in time, otherwise there will be no effect in a week. Beginners lose weight at home without diets will help the course of exercises American Jillian Michaels, which is easy to find on the Internet. So, to lose weight by 3 kg in a week, follow the simple rules:
- Train up to 4 times a week;
- Do the movements efficiently;
- Watch the technique carefully;
- Perform an additional morning jog for an hour 1-2 times a week.
What exercises need to be done to lose weight at home for 7 days at 3 kg:
- Squat and jump. Exercise for slimming the waist and legs. Stand with your back straight, turn your arms behind your head and do a squat, just don’t get up, but jump as high as you can. Hands do not tear off the head. Without rest, do squats 10 to 15 times.
- Press. Exercise for intensive weight loss of the buttocks, legs, abdomen. Sit on the mat, lean back, stretch your arms in front of you. Try to pull the legs off the floor, hold them in weight, find a balance. Rotate the torso to the left, then to the right, then return to the starting position. Do without rest 15 times.
- Blind. Again exercise on the press for slimming fat on the abdomen for a week. Lie on your back, raise your arms slightly above your head. Lift slowly the legs and torso with your hands until they meet, and you do not touch the feet with your hands. In the supine position, lower even more slowly to feel the abdominal muscles. Do the exercise 10 to 15 times.
- Push up. Exercise for the week tightens the biceps, triceps and back muscles. Lie on your stomach. Place your palms shoulder-width apart, put your feet on your toes and lift your torso in the extended arms. Push your elbows close to the body. Lock the torso and do not bend in the lower back. For 10 seconds, stay at the top and again fall to the floor. Do the exercise 10 times.
Massage and wraps
If you are interested in how to lose weight by 3 kg per week in other ways at home, then we offer you to do a massage and self-wraps. In order for the body to remove slags better, the blood vessels must be dilated. This will help to make a combined massage for weight loss. If you turn to a specialist, the procedure will be done more efficiently in a week, but at first the patient experiences painful sensations while the masseur gets to the subcutaneous integument. Over time, the skin gets used to intensive manipulations for weight loss, and there is no discomfort.
But if there is no money for a professional masseur, and you need to lose weight without diets minus 3 kg for a week, then do the massage yourself, stroking, kneading and rubbing the accessible parts of the body, without causing painful sensations. After a light massage, when the skin is already heated, wraps will be effective. To do this, you need: a mixture, plastic film and a thermal blanket, which will create a greenhouse effect.
The principle of action for weight loss wraps is simple: glands in the skin secrete fluid (sweat) from which toxins come out, and the mixtures used are better absorbed, giving the body a healthy look and fit. Prepare a mixture for weight loss from honey, mustard, sea salt with the addition of essential oils of citrus. Wraps for weight loss spend 2-3 times a week for 40 minutes.
In combination with the above methods, it is effective to lose 3 kg of weight per week without diets. Acupuncture. According to women, after several procedures, the appetite decreases. Acupuncture methods for losing weight are few, but all of them are carried out with the help of special needles, which are located at active points on the human body. For a week to achieve a lasting effect of weight loss from acupuncture is impossible. But during the month, visit 10-15 sessions of 40 minutes, it is easy to lose up to 7% of body weight.
Preparations and folk remedies
To lose weight in a week will help freshly squeezed vegetable juices. This is not a diet on juices, because we lose weight without dieting. It is necessary daily to use during the week for 2 glasses of juice of vegetables for half an hour before meals. For example, cabbage juice promotes rapid weight loss, because it burns fat, and celery juice frees the body from excess fluid, normalizing oxidative processes. Promotes weight loss without diets and decoctions. Oatmeal helps to remove toxins and slags, prevents the deposition of salts. A decoction of corn silk reduces appetite, and ginger infusion for a week will improve metabolism. To prepare these miracle slimming products is simple:
- Cabbage juice. Remove the damaged leaves, and cut the solid base of the shaker. If there is no juicer, then chop the cabbage with a knife and pass through a meat grinder. Squeeze the resulting mass into the container through gauze, drink for weight loss during the week.
- Celery juice. Peel and grate celery root, squeeze a lot through cheesecloth or use a juicer, drink for emergency weight loss during the week.
- Oatmeal decoction. Grind oat grains in a coffee grinder or blender, pour 0.5 cups 0.5 liters. boiled water, cook for 20 minutes. After squeezing a lot through gauze and drink for weight loss during the week 3 times / day 30 minutes before meals.
- Corn Silk Broth. Take 20 grams of corn stigmas, pour 2 liters. boiling water, insist 30 minutes After squeeze the broth and bring the volume to 1 liter. Drink for weight loss during the week for 3 tbsp. l before meals for half an hour.
The pharmacy chain offers to lose weight in a week without diets with various drugs: green coffee powder, Goji or Asai berries, all sorts of slimming teas, laxatives or diuretic tablets. But without prior consultation with the doctor it is undesirable to use such drugs, because they have contraindications. It is better to lose weight in a week in proven ways without harm to your own health.
Lose weight in a week will help baths cooked yourself. To get a good effect, it is advisable to carry out procedures regularly – 3-4 times a week for 20 minutes. The water in the bath dialed no more than 38-40 degrees. With regular bathing for weight loss can not sink into the water deeper than the chest, so as not to load the cardiovascular system. A greater effect for weight loss will give the procedure, if sea water is added to the water, 7 drops of essential oil of cypress, orange, lemon or grapefruit.
For a week to visit the sauna to lose weight by 3 kg without a strict diet. The atmosphere that prevails in the dry steam room relaxes the body and soul, positively affecting the psyche. Visiting the sauna gives the effect of losing weight in a week and tones the skin, replenishing it with energy.
The alternation of high and dry steam rooms with a contrasting cold shower and rest accelerates blood circulation, nourishes the organs with oxygen, activates metabolism, which is important for losing weight without a diet. Also, the sauna removes excess fluid from the body, which leaves toxins and slags. To achieve permanent weight loss, visit the sauna regularly 2-3 times a week.
How to lose weight by 3 kg in a week to a teenager without harm to health
Modern adolescents, like adults, suffer from extra pounds, and before important events they are trying to lose weight even in a week. They resort to the use of questionable drugs or refuse to eat at all, which does not benefit the growing organism. Sitting on a strict diet is also not the right decision for losing weight, because not all strict rations are good for young people. Restriction in food can bring hormonal disruptions or lead a young body to stress. But how to lose weight by 3 kg in a week at home without dieting a teenager? Make it easy with:
- Daily exercise;
- Healthy sleep for 8 hours a day;
- Full fractional meals 4 times / day;
- Eating large amounts of vegetables, fruits in salads (raw, boiled or steamed);
- Removal from the diet of sweet pastries, fatty foods, carbonated drinks, fast food;
- Know that you need to drink before bedtime to lose weight by 3 kg per day (preferably a glass of low-fat yogurt).
Healthy food and diets
Qualitatively lose weight in a week without a strict diet a person can with a healthy diet. Proper nutrition does not mean that you have to starve, but that there are products that are allowed to include in the menu during the week, but there are those that are taboo. The foundation of losing weight without a diet is water. Daily water regime for a person – 1.5 liters of water. Tea, coffee, compotes, decoctions and other slimming fluid, drunk during the week, is considered food.
Another unshakable rule of losing weight is to eat at a clearly defined time, preferably every two hours in small portions, but no later than 18 hours. For breakfast, nutritionists recommend eating more, for lunch less, and dinner once or twice a week should be discarded. Instead, in the evenings it is better to drink a glass of freshly squeezed juice. To remove the problem in a week and lose weight by 3 kg, it is allowed to include the following products in the menu:
- Vegetables – cucumbers, tomatoes, asparagus, bell peppers, beans, pumpkin, zucchini, carrots, greens. They should be half the menu.
- Fruits – citrus fruits, apples, nectarines, pomelo, pineapples, kiwi. Eat them preferably before lunch.
- Sea fish, white lean meat of chicken, turkey, veal, beef.
- Low-fat dairy products – cottage cheese, kefir, yogurt.
- Cereals – buckwheat, oatmeal, rice, wheat groats. Porridges are preferred at the beginning of the day.
- Two eggs per week.
You can not lose weight in a week, if the diet will remain:
- Fried and fatty foods.
- Food, dressed with mayonnaise and other sauces.
- Bananas, dates, grapes, potatoes.
- Flour products and sweet dishes.
- Smoked products, canned food.
- Carbonated drinks.
Hard diets for 7 days
If you need 3 kg to lose weight faster than a week or 7 days to lose more than 3 kg, then you have to go on a strict diet. There are a huge number of options for a strict menu for weight loss, so you should choose them based on your own dietary preferences. Best of all has proven itself kefir-buckwheat diet – a cheap way to lose weight in 7 days.
This is a benign option, because buckwheat is allowed to eat for a week without limit. This cereal contains many amino acids, protein, vitamins, iron, phosphorus, magnesium and potassium, so the body will receive all the nutrients. Buckwheat is low-calorie, and this is what is needed for quick weight loss in a week. As for kefir, it is also a useful product that stimulates the digestive tract, removing harmful substances from the body. As a result of this diet, a person receives express weight loss in a week.
The essence of kefir-buckwheat diet for emergency weight loss is that during the week you need to eat buckwheat porridge without spices and salt (unlimited), low-fat kefir (1.5 liters / day), herbal teas without sugar and water (unlimited). Just do not forget to get out of a rigid diet to maintain weight: gradually add light foods to the diet over the next week (lean meat, vegetables, mashed soups with a piece of rye bread). A week on such a diet is easy to lose up to 7 kg, but this is not the norm.
Doctors do not recommend losing weight in a week by more than 1.5-2 kg if you have chronic diseases of the gastrointestinal tract, kidney or heart failure. It is not necessary in one week to try to lose weight to pregnant and lactating mothers. Rigid weight loss techniques for the elderly and children under 12 years of age are not desirable, so as not to cause serious harm to health. This category of citizens should be prescribed by specialists individual diets to maintain a slim figure. Before exposing the body to stress, consult a doctor.