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

Every woman at least once wondered how to lose weight at home in a week, is it real. Obtaining the desired result and getting rid of excess pounds is easy by adhering to four rules:

• Believe in yourself.
• Diet.
• sports exercise.
• 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 yourself clear goals, find a reason for motivation. Stand in front of a mirror and say:"I am strong. I will achieve anything. I want it".

Make a photo collage of the outfits you dream of but can't afford because you are overweight, perfect female figures, your own photos when 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, large numbersyou aspire to. Hang these pictures in a place where you will see them often.

Be realistic about your strengths and don't set unrealistic goals. It is impossible to immediately lose 15 kg in a week.

correct diet

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

1. We refuse sweets, flour, fried, baked.
2. The calorie content of food consumed per day 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.

These four rules apply to anyone 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 2kg or 3kg in a month, then we can limit ourselves to making adjustments. If you want to lose more weight, you need to follow a special diet:

The first day:

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

Second day:

1. 60 gr. boiled veal;
2. 200 milliliters of kefir;
3. 10 gr. raw carrots;
4. A baked apple.

Third day:

1. 0. 2kg. Fishes;
2. 0. 2kg. Brown rice;
3. A tomato;
4. A baked apple.

Fourth day:

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

Fifth day:

1. 60 gr. veal;
2. 0. 2kg. buckwheat;
3. baked apple.

Sixth day:

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

Seventh day:

1. 60 gr. boiled, baked fish;
2. A soft-boiled egg;
3. 100 gr. cottage cheese;
4. A baked apple.

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

Lose weight with fitness

Before doing fitness, you need to warm up. This easy ten-minute complex helps stretch joints and warm up muscles.

Warm up:

1. Rotate the head clockwise (9 times), then counterclockwise (9 times).
2. Place your hands on the chest line, scroll the circle with your hands clenched into a fist, 9 reps each.
3. Raise your arms to the side, make circular movements with the elbow joints forward (back), nine revolutions.
4. Perform nine full circular motions with your arms forward and the same number backwards.
5. Draw a circle with your hips, nine reps to the right, the same number of reps to the left.
6. Taking the leg twisted at the knee towards the wall, do 9 twists of the hip joints forward, followed by the same number backwards.
7. Scroll the knee joint nine times in different directions without changing the position of the leg.
8. Roll clockwise (counterclockwise) nine rotations of foot.
9. Repeat the last three exercises for the other leg.
10. Jump in place 30 reps, can be replaced with running.
11. Start exercising on an empty stomach. After training, you can eat no earlier than two hours later.

The first day

• warm-up complex.
• Keep your back straight, place your feet along the line of your shoulders, raise your hands, make a fist, lower your shoulders. Squeeze your fists with all your might, stretch your elbows to the sides. The duration of the execution is twenty seconds. Repeat four times.
• Straighten your back, place your feet in line with your shoulders. Take your hands back, palms up. The duration of the execution is twenty seconds. Repeat four times.
• Keep your back straight, placing your feet in line with your shoulders. Stretch your arms up and to the right. The duration of the exercise is twenty seconds, four repetitions (right, left).
• Back straight, feet in line with shoulders. Pull right hand up, pull left hand down. The duration of the execution is twenty seconds. Repeat four times.
• Put your feet together with your back straight. Take your hands back, palms up. Bend parallel to the floor, move your hands forward. Bend, touch the floor with your fingers and fix the incline for ten seconds. Stand up slowly. Four repetitions.
• Stand with your feet wide, toes apart. Sit down, the line of your hips 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 to the wall at arm's length. Leaning your hands on the wall, do twenty push-ups, elbows parallel to the wall.

Second day of training

When swimming, you can replace the bath.

Third day of training

1. Warm up.
2. Lie on the carpet, fasten your fingers in the castle on the parietal part of the head, bend your knees. Elevate your head, tighten your abs, don't cover your ears with your elbows. A fist can be placed between the chin and chest. Lower your head to count to twelve. Fifteen reps.
3. Press your back onto the mat, arms at your sides, bend your legs at the knees, lift parallel to the floor. Engaging your muscles, try to bring your knees to your chest and lower your pelvis as you count to five. Fifteen sentences.
4. Press your back onto the mat, hands behind your head, bend your legs at the knees and raise them parallel to the floor. Tuck your chin in toward your raised knees, count to five, lower yourself. Perform fifteen reps.
5. Pressing your back onto the mat, extend your elbow-bent arm to the opposite knee. Perform fifteen inclines on each leg.
6. Pressing your back onto the mat, fasten your hands in a lock behind your head. Raise your knees bent parallel to the floor. Straighten your right leg, straighten your right elbow toward your left knee. Back to original position. Repeat all with left foot. Do fifteen reps.
7. Take a center of gravity while lying down. Raise your torso and rest on your toes. The back forms a tight, straight line along the spine. Remain in this position for twenty seconds. Five second rest, one more repetition.

fourth day

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

fifth day

1. Warm up.
2. Holding onto any support, place your feet hip-width apart. Lift your right leg toward you four inches with your toe. Hold for thirty seconds. Repeat four lifts with both legs.
3. Grab a support with your hands, feet hip-width apart. Raise right leg at an angle, raise two inches, as high as possible, pull toe towards you. Hold for twenty seconds. Repeat four lifts with the other leg.
4. Get on the mat with your knees, heels together, raise your straight arms to the chest line. Take a straight back and try to stand like that for twenty seconds. The number of repetitions is four.
5. Sit down, cross your legs with your feet, spread your knees, place your hands on the floor behind your buttocks, pull your head towards the ceiling. Do four repetitions of forty seconds each.
6. Press your back onto the mat, bend your knees, arms along your body, feet shoulder-width apart, socks pointing inward. Raise your buttocks as high as possible. Freeze above thirty seconds. Repeat four times.
7. Pressing your back against the mat, bend your left leg, stand straight on your right leg, you can keep this leg slightly bent. Closing your fingers under your right thigh, pull your right leg towards your chest. The head and lower back do not rise off the floor. Hold for twenty seconds. Repeat with the other leg. Do 4 repetitions.

sixth day

To swim.

seventh day

do a workoutYou can take a two-hour walk at a fast pace.

If you engage in this complex, you will lose4 kg within a week.

skin care

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

• Fat burning, moisturizing, nourishing creams for daily use;
• When showering, use a scrub, you can replace it with a massage glove.
• Take a contrast shower in the morning;
• massage problem areas;
• After training, do body wraps with a special cream twice a week.