To be able to achieve the fastest way to lose weight at home for 1 week for women is not a simple task, in this process, women need to combine exercise, diet. and maintaining a healthy lifestyle can achieve maximum results. Join us to learn immediately how to lose weight in a week has been successfully implemented by thousands of women.
- I. The Fastest Way to Lose Weight in a Week.
- II. The Note When Losing Weight.
I. The Fastest Way to Lose Weight in a Week.
In fact, in order for your body to lose weight effectively, you need to balance the amount of energy your body uses each day and the amount of energy you consume. That’s why the fastest way to lose weight in a week is to do a combination of weight loss exercises (burn calories stored in the body) and use a weight loss diet menu (limit excess intake. energy into the body).
1. Perform Weight Loss Exercises.
Consistently performing the following steps is the first step in the fastest way to lose weight at home in a week that you need to pay close attention. These simple exercises both help keep the body healthy, flexible and bring a beautiful slim body.
A. Lower Abdominal Exercises
Follow these 3 simple movement to reduce lower belly fat with a quick weight loss plan in just 1 week:
- Step 1: Lie on the mat, hands stretched close to the body, legs folded.
- Step 2: Straighten your legs straight ahead and bend the lower abdominal muscles bring your legs straight up in a direction perpendicular to the body.
- Step 3: Slightly lower the leg and continue straight up again repeat step 1.
Repeat this pose for 20 seconds at a time.
- Step 1: Sit on the carpet, hands behind, 2 legs in parallel, slightly folded, heel in contact with the floor.
- Step 2: Lift your foot off the mat for a while and then squeeze your abs to press against your thigh.
- Step 3: Return your legs and body to the prepared position.
Repeat this pose for 20 seconds at a time
- Step 1: Start by lying on the carpet with your hands behind your head and your legs flex up like a cycling position.
- Step 2: Shrink your left leg to the full size, right leg outstretched at the same time tighten abdominal muscles slightly turn the right hand to touch the outside of the left leg.
- Step 3: Straighten the left leg, shrink the right leg as far as possible, tighten the abdominal muscles, turn the left hand to the outside of the right leg.
Do this repeatedly and repeat for about 20 seconds.
Video detailed instructions set 3 movements on:
B. Weight Loss Exercises for The Back Calf
In order to train the 2 slim calves naturally, women perform the tip of the toe tip to the standing posture (this should be done at night before going to bed to avoid movement during daytime work possible. making the legs bigger)
- Step 1: Feet stand shoulder width apart, toes facing out.
- Step 2: Lift your heels and slowly lower your heels.
Repeat step 2 about 40 times for each exercise.
C. Exercises to Help Slim Thighs
In order to reduce fat to help slim thighs, we would like to introduce you a simple Squat reduction of thigh fat that can be easily exercised every day:
Preparation: Stand in straight position, hands pressed to body.
- Step 1: Put your hands on your hips at the same time, keep your left foot forward, your knees slightly bent, your left thigh is perpendicular to the floor, your right leg is raised, your heel does not touch the ground.
- Step 2: Return to the original preparation position.
- Step 3: Change foot, do the same, right step ahead.
Perform this movement continuously for 60 seconds.
D. 3 Plank Exercises to Help The Body Slim
- Step 1: Start with lying face down on the floor, lift up the body, using the fulcrum is 2 toes and 2 elbows placed perpendicular to the shoulders, making the body into a straight line.
- Step 2: Squeeze the abdominal muscles to hold this position for about 30 seconds continuously, breathing evenly
- Step 1: Begin this pose by lying face down on the floor, the fulcrum is 2 vertical arms perpendicular to the body, 2 toes of the feet. The body forms an angle of 30 degrees to the floor.
- Step 2: Squeeze the abdominal muscles, raise the left leg high, breathe evenly and hold this position for 10 seconds, then return to the original position.
- Step 3: Change sides, bring your right foot up and hold for 10 seconds similar to step 2.
- Step 1: Begin by lying on your side on the floor, table and forearm placed face down on the floor perpendicular to the body creating a fulcrum to lift and hold the upper body, legs to straighten the fulcrum as the outer cheek. right leg. Put your left hand straight up.
- Step 2: Tighten abdominal muscles and slowly raise your left leg high, breathe evenly and maintain this position for about 30 seconds.
- Step 3: Switch sides and do the same with the other party.
2. The Fastest Way to Lose Weight in a Week By Dieting
Besides the exercises to help girls lose weight quickly within a week, the use of a reasonable diet is also very important.
This is a one-week weight loss diet with the principle of adding fewer calories than the body needs to help lose weight.
This method is extremely effective and safe for health because you will not need to starve to lose weight too quickly by using a variety of vegetables and fruits.
Day 1: Day of the fruits.
On the first day of the diet, you will only eat fruits. You can eat any fruit you want (except bananas).
Eating fruit will provide you with enough calories, vitamins, fiber and plenty of nutrients to keep you going.
Do not forget to drink more than 2 liters of water for the body to work effectively and water also helps you reduce hunger quite well.
Day 2: The day of the vegetables.
Use all your favorite vegetables whenever you’re hungry (except potatoes). Green vegetables in addition to providing a sufficient amount of energy for daily activities, helping you relieve hunger, greens also contain fiber to help the digestive system healthy, purify the body.
Vegetables that are often recommended are: Cabbage, lettuce, squash, broccoli, carrots, beans, cucumbers … (do not use mayonaise when making salad). Don’t forget to drink as much water as the first day.
Day 3: Combination of fruits and vegetables.
The combination of the 1st and 2nd day dishes so you don’t feel bored when eating vegetables. You can use all of your favorite fruits and veggies (but keep in mind the first and second days: don’t eat bananas or potatoes).
On this day, you will feel more hungry because your energy intake is greatly reduced during the first 2 days. But you must not use foods other than fruits and vegetables.
Drink more water to alleviate hunger and ensure proper functioning of the body’s organs.
Day 4: Milk and bananas.
In the 4th day weight loss menu, you can add bananas and milk but in a moderate amount. You will have to allocate 8 bananas and 3 glasses of unsweetened milk throughout the day (no more).
Bananas and milk will help you improve potassium and sodium deficiencies in previous days. Maintain enough to drink 2 liters of water and drink plenty of water to alleviate your appetite.
Day 5: Eat rice again.
On the 5th day of the 7-day fast weight loss menu, you can eat rice again but only eat 1 single bowl of rice at lunch. In addition, you can add about 6 – 7 tomatoes to other meals or when you feel hungry.
The 5th day menu is used to maintain the body’s energy as well as uric acid supplements for the whole body to function effectively. Keep hydrated and drink extra fluids if you feel hungry.
Day 6: Rice and vegetables.
The menu of the 6th day of weight loss you can supplement the body with 2 bowls of rice divided equally for 2 lunches and afternoon.
Along with that, green vegetables are the food you use today, you can eat as much as you want when you’re hungry. Do not forget to provide adequate water and drink water whenever you feel hungry.
Day 7: Rice, vegetables and fruit juice.
On the last day, following the menu of the fastest way to lose weight in 1 week, you can combine rice, vegetables and fruit juice.
II. The Note When Losing Weight.
1. Do Not Fast to Lose weight.
The concept of fasting to lose weight faster is one of the wrong thoughts that will lead to many dangerous health complications. Fasting can depress the body, causing inefficient organs to affect work and daily life. Long-term fasting can make stomach ulcers very difficult to treat later.
Therefore, in any weight loss plan, you need to prepare a weight loss menu with enough meals and control your energy intake.
2. Combine Ways to Lose Weight in An Effective Week.
Many women believe that just dieting will help you lose weight quickly or just hard training is enough to slim your body.
However, to be able to lose weight fast, you should combine the diet and exercise to help you lose weight faster and more effectively. The use of dieting, or just focusing on exercise, sometimes won’t work.
3. Spread the meals evenly throughout the day.
Some women think that eating one meal a day should be enough and therefore all the body’s appetite is put into a certain meal. This is not recommended because it will cause circadian rhythms of the body apparatus causing disorders of the digestive system and other organs.
Weight loss menu in the fastest way to lose weight in a week experts recommend dividing into regular and full meals. Remember that controlling your calorie intake is the success factor of a perfect weight loss regime.
4. Foods to eat and to avoid.
A. Foods you should avoid
To lose weight effectively, you need to avoid foods that are too high in starch, sugar, and fat. The greasy dishes are also listed as items that you need to abstain from if you want to keep fit and lose weight successfully.
B. Foods that you should eat
Vegetables will be the first priority for you to use in the weight loss menu because they provide a lot of vitamins, calories, fiber to maintain the body’s active energy.
In addition, lemon, green tea and unsweetened coffee will support you extremely well in the process of weight loss by creating feelings of fullness, reducing appetite extremely effectively.
Losing weight and staying in shape are extremely important things that all women should do to maintain confidence in life.
If you are worried and stuck because of your weight measurement, the fastest way to lose weight in 1 week will be the secret that you need to follow to balance your weight gain and body shape.