How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises

Losing weight is a complex and simple enough process, if you know the mechanism of its action. Often, diet and exercise are not enough. In most cases, you need to lose weight quickly. This article will tell you how to lose weight by 11 -15 pounds per week correctly and without harm to the body.

Is it possible to lose 11 -15 pounds in a week

Yes it is possible. This amount of pounds is not critical for weight loss. Therefore, getting rid of them in a short time is possible.

General recommendations for weight loss of 11 -15 pounds per week

In order to lose 11 -15 pounds per week without harm to the body, you must adhere to the following recommendations:

  • check the health of the body to avoid possible problems;
  • make a plan for an integrated approach to losing weight (nutrition, physical activity, other procedures); How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • make a list of useful and necessary products;
  • determine the purpose of losing weight. Then sticking to the regimen will be easier;
  • consume the required amount of water (detailed recommendations will be given below);
  • maintain a positive attitude, do not lose motivation.

Contraindications for fast weight loss

How to lose weight per week by 11 -15 pounds, will be described in detail below. But, before you start the process of rapid weight loss, you need to know about all the possible contraindications.

This is necessary in order to minimize possible negative consequences.

Contraindications for rapid weight loss:

  • pregnancy. It is strongly not recommended to resort to fast diets for pregnant women. This can harm not only the expectant mother, but also the baby;
  • lactation period. During breastfeeding, a woman needs good nutrition and lack of stress. Therefore, while breastfeeding, you need to forget about fast weight loss;
  • the presence of chronic diseases. During rapid weight loss, such diseases can go into the stage of exacerbation and lead to poor health;
  • menstrual irregularities. A well-functioning hormonal system is an extremely important point for the health of every woman. During fast weight loss, the cycle may be broken, which will entail more serious problems; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • rehabilitation period after operations or long-term treatment. During such periods, the body needs a large amount of nutrients for quick recovery. Therefore, rapid weight loss should be ruled out at this time.

Weekly Weight Loss Products

How to lose weight by 11 -15 pounds per week – it ceases to be a question when it is known which foods need to be included in the diet, and which is better to get rid of forever. First of all, it is worthwhile to understand that even during fast weight loss, you need to maintain a balance of nutrients and trace elements to help the body, and not harm it.

Food Required in the Diet:

  • sources of protein: lean meat (poultry, lean pork, game meat). High protein cereals (lentils, chickpeas beans); low-fat cottage cheese, cheese, eggs;
  • sources of slow carbohydrates: buckwheat, brown or unpolished rice, spelled, couscous, bulgur. These cereals are sources of slow (beneficial) carbohydrates, and are also enriched with beneficial trace elements and vitamins;
  • sources of healthy fats: it is best to use fish oil capsules and linseed oil as a biologically active food supplement. They contain the necessary daily amount of healthy fats. This will help to avoid health problems with a lack of this element in the body;
  • clean drinking water. It must be considered a complete product. Water cleanses the body, speeds up the work of the stomach and intestines. Therefore, drinking the necessary daily amount of water is extremely important; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • Fruits and vegetables with a low glycemic index. It shows how high a sugar level is in a particular fruit (vegetable). Fruits and vegetables low in carbohydrates will help the body get the necessary vitamins and minerals during fast weight loss.

Prohibited foods:

  • pure sugar;
  • fast carbohydrates (fast food, sweet foods, pastries, chips, crackers with additives, cakes and so on);
  • mayonnaise and other purchased sauces;
  • fatty meat and offal;
  • fat;
  • hot and cold smoked products;
  • frozen convenience foods and canned foods;
  • all kinds of sausages.

This is a basic list of essential foods and those that need to be excluded.

Kefir diet for a week

Kefir diet involves the use of kefir and a small (from 100 to 400 g) amount of permitted product.

Kefir diet menu for the week:

  • kefir with a fat content of not more than 1%;
  • boiled (without salt) poultry meat;
  • boiled potatoes;
  • low-fat cottage cheese;
  • fresh vegetables. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises

The main product of the diet is kefir. Every day, drink at least 0,3 gallon of kefir. The diet can be diversified by the use of a small amount of the above products.


  • disorders of the stomach and intestines;
  • impaired renal function;
  • period of pregnancy and lactation;
  • age up to 18 years;
  • pancreatic disease.

Fruit diet

A feature of this diet, in addition to rapid weight loss, is the benefit of fresh, juicy fruits for the body.

How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
Properly selected fruits in the diet contribute to weight loss of 11 -15 pounds per week

Fruit Diet Menu:

  • apples
  • bananas
  • oranges
  • a pineapple;
  • grapefruit;
  • Exotic fruits.

At the beginning of the diet, it is allowed to consume any amount of fruit necessary to saturate the body. This is necessary for
its adjustment to diet mode. Further, the diet varies depending on the variety of the diet.

General recommendations: fruits containing a high level of carbohydrates (bananas, mangoes, pears) are best consumed before 13 pm. Eat no more than 2 -3 pounds of fresh fruit per day. Be sure to use the required rate of drinking water.


  • diseases of the stomach and intestines;
  • the presence of allergies to any fruit.

Chocolate mono diet

A feature of this diet is the use of only one product – chocolate. 100-150g of chocolate should be consumed per day. It is desirable with a good composition and low sugar content. Allowed the use of coffee, herbal tea. No sweeteners. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises


  • with diabetes, this diet is prohibited;
  • liver disease
  • allergy.

Mono diet on cereals

How to lose weight by 11 -15 pounds per week, you can understand by learning more about the mono-diet based on the use of cereals. A feature of this diet is the predominance in the diet of various cereals that make up its basis.

The advantage of the porridge diet, in addition to losing weight, is the cleansing of the body, since cereals help to eliminate toxins from the body.

The diet menu on cereals depends on the chosen variety. Ideal for such a diet would be oatmeal or buckwheat. Porridge should be boiled without salt and sugar, without other additives (butter, jam, honey and so on).


  • the presence of diseases of the stomach and intestines;
  • diabetes;
  • period of pregnancy and lactation.

Fast Estonian Diet

A feature of the Estonian diet is the use of only one product per day. In addition, the recipes proposed for a variety of diets are easy to prepare.

Sample menu of the Estonian diet:

  • 1 day. Boiled eggs (6pcs.) Divided into 6 meals. Drink plenty of clean water and unsweetened herbal tea;
  • 2 day. Low-fat cottage cheese (up to 1% fat content) divided into 4 meals; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • 3 day. Boiled chicken fillet (500-600g) divided into 5-6 meals;
  • 4 day. Unpolished rice (200g in dry form) boil without salt and sugar. Divide into 4 meals;
  • 5 day. Boil 5-6 medium-sized potatoes or 3 large ones without peeling. Eat 1pcs per meal;
  • 6 day. Apples, preferably green varieties. Use in any quantity during the day.


  • menses;
  • During pregnancy and breastfeeding;
  • chronic diseases.

Buckwheat diet

Buckwheat diet is one of the most popular fast diets. Its features: a budget diet, a simple menu, benefits (especially when steaming cereals, and not cooking).

Buckwheat diet menu for 7 days:

  • buckwheat. It can be eaten in any quantities. Cook without salt and sugar. Or steam overnight;
  • kefir with low fat content (up to 1%). You can drink up to 0,3 gallon per day;
  • clean drinking water in large quantities. You can drink 2-3 cups of herbal tea without sugar. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises


  • period of pregnancy and lactation;
  • chronic diseases;
  • diseases of the stomach and intestines;
  • problems with the cardiovascular system;
  • low hemoglobin;
  • oncological diseases;
  • inflammatory processes.

Protein diet

This diet is especially useful for those people who play a lot of sports. Since protein is a fundamental element for building and developing muscles. A feature of the protein diet is a variety of protein sources.

Sample menu:

  • all kinds of meat;
  • all kinds of fish;
  • all kinds of seafood;
  • all types of birds;
  • dairy products;
  • all varieties of eggs.

It is preferable to add cereals (lentils, brown rice, bulgur, couscous, buckwheat) and fresh vegetables, greens to the diet. Such an extensive list of permitted products will allow you to create a full menu without exposing the body to the risk of poor health.


  • kidney ailments;
  • digestive system diseases;
  • too much excess weight;
  • elderly age.

Japanese weekly diet

A distinctive feature of this diet is the absolute exclusion of salt from the diet. Also, the Japanese diet is notable for the small size of the consumed servings of food and the absence of any harmful foods. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises

The Japanese diet involves the complete exclusion of the following foods:

  • sugar;
  • alcohol;
  • salt;
  • any confectionery products;
  • bakery products.

One of the most important features of the Japanese diet is compliance with the drinking regime. In addition to green tea (without sweeteners), you need to drink at least 0,5 gallon of drinking water without gas during the day.


  • metabolic disease;
  • avitaminosis;
  • chronic diseases;
  • diseases of the stomach and intestines;
  • age to 18 years.

Egg diet

Eggs can quickly saturate the body. This is the main advantage of the egg diet, except that it is as simple as possible. In addition, directly, eggs, the diet includes lean meats, fresh vegetables, skimmed cottage cheese up to 1%, a large amount of green tea and tea based on herbs without sugar. Food is made 3 times a day, in medium portions. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises

An egg diet improves blood circulation and overall well-being.


  • egg allergy;
  • weakened immunity;
  • high blood cholesterol;
  • high blood pressure.

Apple Cucumber Diet

The advantage of this diet
is the simplicity of the menu and the cheapness of the products that are required for it. In addition to getting rid of excess pounds, the apple-cucumber diet improves health, frees the body from harmful toxins and toxins, and normalizes the functions of the stomach and intestines.

In addition to fresh cucumbers and apples, it is allowed to drink tea with a lack of sugar, a plentiful drink. Apples can be baked, stewed, dried. This will diversify the diet.

Diet without dinner

A feature of this diet is the exclusion of dinner from the daily diet. This is similar to periodic fasting, when you need to eat a normal diet until 16 hours, and after that time – only drink pure water and herbal-based tea without sugar.

A diet with no dinner implies restrictions on the main diet: refusal of improper food, removal of harmful products from the menu, and the use of large amounts of liquid (water).

The effect is achieved by accelerating the metabolism, since often dinner is the most high-calorie meal, loading the stomach and slowing down the metabolism.

Shock diet on special tea

How to lose weight in a week at 5-7kg will help to find out information about the tea diet. It is based on the consumption of large quantities of tea and a strict restriction on food intake.

The tea diet uses special tea containing substances that accelerate metabolism and cleanse the body. This allows you to quickly squander a few extra pounds, cleansing and healing all body systems.

An approximate menu of the Swedish diet for a week for effective weight loss

The Swedish diet differs from others in a lower daily calorie intake.

How to lose weight during the week (at least 11 -15 pounds), it is easy to learn by studying the sample menu of this diet:

Day Breakfast Dinner Dinner
1 boiled in milk with low fat content (1-1.5%) buckwheat vegetable salad with herbs;

200g fried fish without oil or baked

jacket-boiled potatoes;

vegetable salad

2 whole wheat bread;

100g of low-fat cheese (15-20%);

fresh fruits;

green or herbal tea without sugar.

150-200g of fish, boiled or baked; jacket potatoes Greek salad
3 boiled buckwheat;

vegetable salad

couscous grits;

one boiled egg

low fat cottage cheese (1-2%)
4 2 slices of rye bread;

50g of cheese;

a glass of milk

Apple juice;

100-150g baked chicken fillet; a fresh vegetable salad

non-fat part of pork (100g), baked or fried without oil; a fresh vegetable salad;

Apple juice

5 brown rice (100g ready-made); 200ml warm milk jacket potatoes;

steamed chicken cutlet;

1 apple

1 orange

green tea

fresh fruit salad seasoned with low fat yogurt;

fresh strawberries

6 1 large orange;

100g non-fat or nonfat yogurt without additives

200 g of lean meat cooked on the grill;

1 apple

boiled potatoes

unpolished boiled rice (100g ready-made);

salad of fresh green vegetables.

7 repeating breakfast on the first day. boiled potatoes; boiled chicken or pork; 200ml orange juice green vegetable salad;

chicken fillet chop; green tea

Drinking regimen with fast weight loss

One of the keys to effective quick weight loss is maintaining the body’s water balance:

  • drink clean, drinking water;
  • drink at least 3 – 4 pint of water per day;
  • it should be remembered that coffee, tea (even green and herbal), sparkling mineral water do not count. It is categorically important for weight loss to drink just clean water. How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises

Divide water use as follows:

  • before the first meal, drink a glass ( 6,76 fluid ounce) of water;
  • before each meal, 30 minutes before the start, drink another glass of water;
  • Do not drink water 1-2 hours before bedtime, in order to avoid swelling.

Exit Diet Rules

So that the weight does not return after rapid weight loss, you must be guided by the following rules when leaving the diet:

  • include habitual food and products in the diet gradually;
  • eat the right, healthy food for at least a week to consolidate the result;
  • eat in small portions, 4-5 times a day, without skipping meals;
  • observe the ratio of BZHU in the diet;
  • drink 3 – 4 pint of pure water;
  • monitor the daily calorie intake, so that energy consumption exceeds its receipt.

Is it possible to lose 11 -15 pounds per week without a diet

How to lose weight by 11 -15 pounds per week without following a diet, the following recommendations will suggest:

  • increase the level of physical activity so that calorie consumption exceeds their arrival;
  • drink plenty of water to speed up metabolism and improve metabolism;
  • do cosmetic procedures aimed at warming up the body and improving blood circulation: massage, body wraps, massage with vacuum jars; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • move as much as possible;
  • use weight loss aids: massagers, slimming belts, thermal underwear;
  • the last meal no later than 1-2 hours before bedtime.

Special slimming belts

Slimming belts can help in the fight against excess weight.


  • belt with vibration. Its peculiarity is that, with the help of vibration, fat is broken down to a milder state and is easily removed from the body; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • belt with a sauna effect. The effectiveness of its use is achieved through temperature effects on the body. Fat is burned by directing the action of the belt on problem areas of the body;
  • combined belt . Its advantage is a combination of thermal and massage effects. When using this belt, not only fat is burned, but also the body is cleansed, getting rid of harmful substances and excess fluid.

Effective Weight Loss Exercises

The most effective exercises for weight loss:

  • squats. The best exercise for burning fat – squats with many varieties. Squats can be performed almost anywhere: at home, in the gym, on. Legs shoulder width apart, arms bent at elbows. Squatting, it is important not to bring the knee out of the foot. Squat strictly at a right angle, moving the buttocks as far as possible;
  • run. The effect of burning fat begins after 30 minutes of a leisurely run. It is important to observe proper breathing and run for at least 45-50 minutes in order to see the effect in the future;
  • exercise “plank”. An effective exercise in which the muscles of the whole body work. To complete the bar, you need to take a pose, kneeling, then straighten up, forming a straight line. Start to stand in the bar from 5-10 seconds, gradually increasing the time to 1-2 minutes or more; How to lose weight by 11 -15 pounds per week without harm to health at home: effective diets and exercises
  • lunges. The same effective exercise as squats. For the best effect, you can use dumbbells and special weights for the legs. From a standing position, take a step forward, bending the leading leg at a right angle. Return to starting position. Perform the exercise with the other leg. Perform 15-25 lunges on each leg, 2-3 sets;
  • jumping. Effective cardio exercise aimed at heating the body and improving blood circulation, which contributes to the burning of fat. Jumping can be any: on the spot, through the rope, cross, with lunges. Perform the exercise the maximum number of times.

How to lose weight and do it as soon as possible is described in detail in this article. Adhering to the above recommendations, you can get rid of 11 -15 pounds per week. With the correct application of tips, excess weight will not return and health will not suffer from strict diets.

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