Seven days is a very realistic period for losing excess weight, but you need to be careful. A diet with severe restrictions can benefit your body or cause irreparable harm to your health - it all depends on the diet and the menu. We tell you how to lose weight in a week at home without harming yourself.
When you say to yourself "Lose weight in a week" before a vacation or a special event, and a work diet comes to mind, remember the consequences for the body. For example, a hunger strike is fraught with disorders and poor health, switching to mono-nutrition can lead to a lack of vitamins and minerals, like any strict menu. By stressing your body, you risk getting more serious problems than just a few extra pounds.
It is clear that the dream of many girls is to lose weight and remove the belly in a week, make their hips more elegant and at the same time get rid of their cheeks. Significant weight loss can lead to the loss of those annoying folds that form around your stomach and back. But big fluctuations are harmful to health, because the diet should be balanced first of all. Not all diets allow you to follow this immutable rule. Therefore, after passing the next stage on the path to weight loss, it is important to get rid of excess weight wisely and try not to gain weight.
Lose weight in a week by following the rules
When you introduce certain food rules into your life, it can be difficult at first. But gradually they become a habit, you see positive changes and you don't understand how you managed without them before. When you plan a diet for a week, you will later tell your friends how easily you lost weight in 5 weeks. Not by giving up food or starving yourself, but by following simple principles.
Drink water
Nutritionists recommend drinking 30 ml of water per kilogram of weight per day. So, if you weigh 80 kg, you should consume 2. 4 liters. Water increases metabolism, cleanses the body of toxins and curbs appetite. If you drink enough, you help your body stop retaining water, which leads to weight loss. This is even more true during a weekly diet that includes exercises.
Eating breakfast
The first meal is important for several reasons. If breakfast contains complex carbohydrates, fiber and proteins, they provide energy for the whole day and give a feeling of fullness for a long time without feeling heavy in the stomach. It is simply impossible to lose weight in a week without a full breakfast. By skipping it, you'll make up for lost time during the day and overeat. Even light desserts are acceptable before dinner, but don't let them be the first thing after waking up.
Get enough sleep
There is no rest. If you sleep less than normal, you cannot lose weight in a week. The norm for adults is 8 hours. Scientists have proven that people who go to bed every day before 11 pm do not deprive the brain of control over satiety and hunger hormones. Due to proper sleep and a timely visit to the lap of Morpheus, cravings for sweet and fatty foods are reduced, so it is easier to maintain and strive for thinness.
Eat without gadgets
The habit of eating before a TV series is familiar to almost every girl, and not only to those who dream of losing weight in a week. By focusing on the external stimulus, we lose the chain that the stomach tries to send to the brain - the taste sensations and the satiety signal. We simply ignore what is enough and continue to put pleasant things in our mouths. When we look at it, of course, we do not move, we feel heavy in our stomach, we gain weight. Keep in mind that if you turn off the TV or computer, the food will be finished faster.
Make a move
If you are already involved in sports, then you know exactly how to lose weight in a week and what muscles to load for it. But sometimes there is no time or desire for this, so it is important to find opportunities to just move. Walk to the elevator, go a few stops, clean up after dessert. Try to use every opportunity to move for a few minutes and burn the calories you eat. At the same time, help warm up the joints and muscles.
Stop adding salt
Any diet is based on complete or almost complete rejection of salt for one or two weeks. Diet plans focus on removing excess fluid from the body, and salt prevents this. As soon as you reduce its consumption, kilograms begin to fall. Not always instant fat; "water weight" disappears first. You can sprinkle lemon juice over the salad, cumin, rosemary, cilantro, dill, parsley, etc. you can add and try other dishes. You'll soon see how delicious sodium-free food can be. We're not even talking about smoked foods, sauces and canned foods - these are salt reservoirs and should be avoided.
Make friends with vegetables and fruits
It is advisable to choose those with a lot of water. These fruits and vegetables have fewer calories. For example, cucumbers and apples rather than bananas and beets will help you lose weight in a week. The first two have a little more than 60 kcal per 100 g of food, and the second tandem has 130. The composition of healthy juices quickly eliminates hunger and fills you up. Leafy and green vegetables, tomatoes, watermelons, melons, citrus fruits - these are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less than other high-calorie dishes. The stomach will be filled with fiber and vitamins.
Diet "2 kg per week"
Obese people should set themselves the task of losing 2 kg of weight per week. Of course, under the supervision of experts. The norm for skinny people is to lose one percent of your body weight in seven days. If you weigh 60 kg, you can safely lose 600 g. As a rule, it is not necessary to make a lot of effort to lose a kilogram in a week. You can choose minimal dietary restrictions or light physical activity.
As an activity, it is enough to exercise for 10-15 minutes every morning. For example, spinning a hoop, running in the fresh air, squatting, stretching, jumping rope, etc. Before you know it, you will discover that you have lost 2 kg or more in a week. Losing weight will also be easier by rethinking your meal plan, the foods you eat, and the size of the portions you put on your plate. Sometimes it is enough to give up fast carbohydrates - "empty" calories - to feel light and lose a centimeter from your waist.
If an extra 10 minutes of sleep is more important to you and you don't want to exercise, adjust your diet. Hearty breakfast, light dinner, drink more water during the day, give up bread, sauces and sweets. But switching to both proper nutrition and exercise helps a woman lose weight more effectively within a week. Thus, you maintain the tone of your muscles, and systematically losing weight prevents your skin from sagging.
Diet "5 kg per week"
Speaking of fat loss, we've listed how much weight you can safely lose in a week. Anything over a kilogram in seven days is considered more difficult work. But for many girls, this bar seems insufficient and they want to lose weight faster.
To lose 5 kg of weight in a week, you need to significantly reduce the amount of calories you consume. Such significant weight loss will be noticeable to others. Sometimes it's the number that separates us from our dream number. Excessive volume in the hips, unsightly folds in the stomach - all this does not make you fat, but prevents you from looking attractive in revealing clothes.
Start your diet with the most difficult thing - with the fasting day, which you try to approach ahead of time, gradually reduce the portions. Spend the day with apples and kefir: divide 1 kg of apples and 1. 5 liters of low-fat kefir into 6 portions and eat them at equal intervals throughout the day. Make sure to drink water to avoid dehydration and sudden hunger pangs. After the radical discharge, start with the diet itself. There are many plans to lose weight in a week. For example, kefir diet. Choose the one that suits you. Experience shows that you can lose weight fairly quickly at home within a week. During this period, losses will be between 2 and 5 kilograms.
In order for a girl to lose weight on her stomach and sides within a week, she should not skip breakfast, drink a glass of water (preferably with lemon) 30 minutes before meals and eat 5 times a day in small portions. We're talking about 150g of food per sitting. Now you should rely on steamed food, raw vegetables and fruits (the latter no later than 16 hours). You will have to completely forget about sweets and alcohol and leave a minimum amount of salt.
Diet and nutrition play a key role. When there is no time, people who lose weight try to find a way to lose weight in a week without exercise. Of course, you can reserve the stairs, long walks or short runs for yourself. But the results can be achieved only with sufficient physical activity. A week of the diet should include four hours of cardio and three hours of strength training.
Diet "7 kg per week"
When aiming to lose 7 kg per week, you need to remember the traps you set for your body. Such weight loss can be dangerous, especially if the excess weight is not so great. You will have to put your body in a mode of severe restrictions, in fact you will starve, which causes weakness, dizziness and problems with the gastrointestinal tract. You want to treat yourself to something delicious or just eat a full meal, but you can't, it takes willpower.
The "7 kg per week" diet does not involve physical activity, unlike more average weekly diets. A rigid scheme is stressful for the body, which will shift its resources to support your life. Vigorous fitness or stress can cause health and blood pressure problems. One of the weekly diet options is the Estonian diet. In the first three days, you eat protein foods (boiled eggs, low-fat cottage cheese and boiled chicken breast). And the rest of the days - rice, potatoes and apples. Each product is for one day.
Remember, it's one thing to lose seven pounds in 3 weeks, it's another thing to lose seven pounds in just seven days. Express diets cause disorders in the reproductive system, reduced immunity, decreased muscle tone, mood swings and depression. At the same time, it is not difficult to catch a whole bunch of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, bloating. Therefore, you should not think about losing 10 kg in a week. To do this, you need to spend about 13. 5 thousand kcal per day. To achieve this, for example, you need to run for 19 hours at a speed of 10 km/h. To put it mildly, this is unrealistic.
If you completely refuse to eat, you can gradually develop a serious disease such as anorexia nervosa. In the forums, you can find stories of girls like "I lost 10 kg in a week by eating six apples and two cucumbers! "They want to be lean, not have a single gram of fat, and at first they are happy with the lack of appetite. Then when they try to eat at least some of the normal food, they fail. They are simply in pain. If you do not want to join their ranks, it is better not to ask yourself how to lose 10 kilograms per week. No cause or cause is worth sacrificing.
Lose weight in a week: menu selection
- 1 day - 6 boiled eggs
- Day 2 - 1 kg of low-fat cottage cheese
- Day 3 - a little boiled chicken fillet (or steamed)
- 4th day - 100 g of boiled rice
- Boiled or baked potatoes for 5-6 days
- 6th day - 1 kg of apples
- Day 7 - complete emptying of kefir and water
Weekly Diet and Two Week Diet
Most nutritionists urge you to follow the principles of proper nutrition, not restrictions. But if you have to follow some kind of strict regime, do it not for a long time, but under the supervision of a doctor. That is why the menu of many diets is drawn up for seven days, more is simply dangerous. So, when you set yourself the task "Lose weight in 2 weeks", give up fast food, soda, alcohol, sweets, smoked foods and other unhealthy foods for a few days, not with apples. You can get many benefits from apples until you start eating them.
If you are thinking about losing five kilograms in 2 weeks, then although this is more than the norm, it is completely possible with proper physical activity. Prepare a menu with the help of a nutritionist, with a trainer - a series of exercises to lose weight - and start. Do not set strict deadlines for losing weight and do not chase results. Your body will not be in a state of anxiety that makes you feel hungry and think about food. He will simply adapt to a different diet and a healthier diet. The more overweight, the longer the diet should be. It is better to make proper nutrition a lifestyle.