How to lose weight in a week at home

There is no “magic recipe” for simple weight loss. At the same time, there are ways to quickly "drive" water out of the body, which gives an unpleasant effect of puffiness, to reduce body weight and switch to one, and sometimes two, smaller clothing sizes.

the girl does push-ups for weight loss in a week at home

Weight loss issues never cease to excite a modern person. Thanks to the attention to our health, nutrition and lifestyle, as well as the work of professional nutritionists, nutritionists and trainers, we began to understand that maintaining our optimal shape requires a correct, systematic approach. By sustaining a small calorie deficit, by regularly performing exercises that respond to the state of the body, you can easily lose weight and not regain it due to the "yo-yo" effect. If you need to lose weight "for the occasion" and quickly - for example, you were invited to an evening celebration in a week and you urgently need to get rid of excess weight in order to look good in a dress?

There is no magic recipe for simple weight loss. At the same time, there are ways to quickly "drive" water out of the body, which gives an unpleasant effect of puffiness, to reduce body weight and switch to one, and sometimes two, smaller clothing sizes. It will hardly be possible in a day (although it is possible to visually remove the stomach), but a week will be enough. Even at home, you can stick to a diet, do simple exercises and lose 5 kg of weight.

Before losing weight in a week, you should remember the main conditions:

slimming waist measurement
  • start losing weight, if you are healthy, your chronic illnesses have not worsened, you do not have a "blockage" at work - additional stress will reduce the effectiveness of the diet;
  • you need to enter and exit strict food restrictions smoothly, changing the calorie content of the menu in a few days;
  • in case of a sharp deterioration in health, you need to stop the diet;
  • after you have managed to lose weight, you need to maintain the weight by reconsidering your eating habits and switching to correct and healthy meals - then you will not "break down".

Let's figure out how you can lose weight in 7 days without harming yourself and getting an effective result.

Proper nutrition

protein and vegetable products for weight loss in a week

How to keep your health and good mood while losing weight in a week? The answer to the question lies in the correct selection of food products and attention to your well-being. With a menu rich in nutrients, but with optimal calorie content, it will be easier for you to lose weight than with a strict diet, you will be in a good mood, and the feeling of hunger will not bother you. If you prefer nutritional restrictions, add vitamin and mineral complexes to the menu.

For weight loss to be effective and fast, you should eat more fruits and vegetables with a low glycemic index - raw, stewed, baked. Be sure to keep at least 40% protein on your menu to lose fat and excess water, not muscle mass. For quick weight loss, use turkey, lean fish, skinless chicken, rabbit, eggs, seafood, and vegetable protein.

Eat complex carbs instead of simple carbs (sugar, white flour products). This is whole grain bread, unprocessed cereals, durum wheat pasta. It is better to leave carbohydrates for the first half of the day, but you should not completely abandon them, as well as fats, so that the body functions correctly. For quick weight loss, the following are excluded from the menu:

  • fast food: you shouldn't eat this food even on “normal” days, and even more so on unloading days;
  • "factory" sweets, in which there is a huge amount of fat and sugar, as well as sauces, mayonnaise, ketchup;
  • sugary carbonated drinks - it is advisable to limit packaged juices, they have a lot of calories;
  • alcohol - it is high in calories and retains water in the body.

When losing weight, you need to drink plenty of water - at least 1. 5 liters per day. This will reduce the feeling of hunger during the diet, help to avoid dehydration, which is accompanied by headaches, weakness, irritability. Fats cannot be completely excluded from the diet - they are needed for the proper functioning of the brain, immune system, and internal organs. Reduce their number to 20% or less of the total calorie content of the menu and give preference to plant sources - olive oil, avocados, nuts, etc.

vegetables and fruits for weight loss


adherence to a proper diet while losing weight in a week at home

To properly form a diet, adhere to the fractional principle - eat at least five times a day, but in small portions, no more than 200 g at a time. Then you will not be hungry, despite the fact that the total amount of food will decrease. In a week, you can lose more than 3 kg this way, without even limiting yourself in your favorite products. At the same time, you do not have to constantly control yourself so as not to eat harmful and spoil the diet.

Try to reduce the number of temptations while losing weight - going to cafes, plentiful family feasts. If your "fasting week" is a holiday on which you overeat, reduce the amount of food the day after the event. You quickly compensate for the deviation in the calorie content of the menu.

To make it easier to lose weight, stick to a consistent diet, without deviating from it for more than half an hour. The body will quickly get used to the routine, and you will not feel discomfort. The last meal of the day should take place no later than 2-3 hours before bedtime.

If you play sports, fitness, go to the gym, adjust the menu, frequency and time of meals based on the activity:

  • the ratio of KBZhU in the diet should be shifted towards protein;
  • leave complex carbohydrates on the "window" 40-120 minutes after exercise;
  • In general, most of the food should be in the first half of the day.


Exercise for hips and abdomen for weight loss in a week at home

Add physical activity to lose weight quickly. When losing weight on a large calorie deficit, you need to be careful with strength exercises. Homework, cardio, dancing, morning runs, etc. are optimal. It will be easy for you, and the weight will go away faster. You need to leave at least half an hour daily for classes, and work intensively. To train properly, devote most of your time to the "problem" areas - the abdomen, hips, and upper legs.

Exercises for the abdomen and hips

For the abdomen, workouts aimed at the straight and oblique muscles are effective - twisting with tension, lifting the body, legs at an angle and vertically, from a prone position on the floor. Stool training is useful for losing weight. You need to sit on it, put your hands on the seat and raise your legs, lifting them off the floor. You need to work in sets of 15-25 times, taking short breaks, for at least 20 minutes.

Losing weight in the thigh area takes a lot of effort. The problem zone for many "lends itself" to training, in which there are many slow squats - "pistol", plie, sumo with and without weights. To work out the inner surface of the thigh while losing weight, intensive exercises are performed.

Leg Exercises

As with the hips, a variety of squats are useful for losing weight. It is advisable to perform them with turns, while performing the exercises, pick up dumbbells (they can be replaced with 1-1. 5 liter water bottles). To lose weight faster, perform leg kicks, knee raises, lunges, etc. They should be supplemented with a bar - this way you will lose weight and strengthen your back and arms.

Weekly Menu

products for a week while losing weight in a week

Before losing weight in a week, think over your menu. There are several food programs in mono mode, in which a single food is preferred every day. As a rule, such diets begin on Monday, so that it is more convenient to count, but you can also shift the schedule as it suits you. Here's a rough plan for seven days:

  • On the first day, vegetables are allowed in any form, except fried. You can drink water with ginger, lemon (they are useful for losing weight), teas without sugar and milk, vegetable broths;
  • the second day - meat. Rabbit, chicken, veal (boiled or baked, stewed) are allowed. The meat should be divided into three doses of 200-300 g. To lose weight without indigestion, drink more water, herbal teas, decoctions;
  • third day - carbohydrate. Include fresh and baked vegetables, fruits, herbs, low-fat yoghurts with no additives or sweeteners in your diet. You can drink tea, coffee without sugar;
  • on the fourth day, only soups are allowed, but different ones. Make a vegetable puree soup, borscht, pickle, or another favorite first. Alternate between different soups;
  • fish allowed on the fifth day. It should not be salty, fried, or dried. To make it easier to tolerate the diet, you can add some fresh or stewed vegetables to the fish. From drinking, water and one percent kefir are allowed;
  • on the sixth day, you can allow yourself to bake - it will not break your diet. However, you will only lose weight if the amount of buns and muffins is small;
  • For the last 24 hours, the menu can only include boiled potatoes and some vegetables with ginger or other spices.

Exercise every day to help you lose weight quickly. After a week of self-restraint, you can significantly lose weight, but you need to leave the diet smoothly so as not to cause problems with the gastrointestinal tract.


In order to urgently lose weight in a week, in any case, you will not be able to avoid eating restrictions. Here are some options for affordable and effective diets with which you will quickly achieve results. However, on a menu with strict restrictions, pregnant women and people with health problems should not lose weight.

Buckwheat Diet

Buckwheat diet for losing weight in a week

A diet of micronutrient-rich, nutritious cereals will not harm your health and will help you lose weight rapidly in less than a week. By the end of the "marathon" you can lose up to 7 kg without feeling too hungry - buckwheat is low in calories, but satisfying. To diversify the mono menu, add low-fat kefir, some dried fruits (best of all, prunes).

Kefir Diet

kefir diet for weight loss in a week

Most of those who thought about how to lose weight in a week met with a kefir diet. Just 500 ml of fermented milk product per day will help you quickly lose excess and see a "minus" of several kg on the scales. True, for weight loss, in addition to kefir, you can eat only a little - every day of the week a different product:

  • four boiled potatoes - for this diet, they must be boiled with the skin;
  • cottage cheese, 400 g;
  • fruit, 500 g;
  • boiled chicken breast - for weight loss, the amount is selected according to the volume of protein per body weight;
  • baked or stewed vegetables, 400 g.

One day a week with this weight loss remain "skinny". Only kefir and water from 1. 5-2 liters are allowed. So you can lose weight by 7-10 kg and quickly, but it is difficult to withstand these restrictions.

Apple Diet

apple diet for weight loss in a week

To lose weight, eat whole fruits, fresh or baked without sugar, and puree. Freshly squeezed apple juice is also allowed in the diet. However, as in the case of citrus "unloading", this weight loss option is not suitable for people with diseases of the stomach and gastrointestinal tract, it must be sustained for a maximum of a week.

Other fast weight loss diets:

Liquid. An emergency method of rather "tough" weight loss, in which only kefir 2. 5%, fruit and vegetable juices, broths, etc. are allowed. In a week you can lose weight and significantly reduce body weight, but for the body this is a lot of stress.

Curd or dairy. The fat content of the food should be low. To lose weight, 4-7 days are enough.

Vegetable or cucumber. You can lose weight by 5 kg or more. It is allowed to add low-fat dairy products, fruit smoothies, berries to vegetables.