Seven days is a very realistic time to lose excess weight, but you need to be careful. A diet with strict restrictions can have a beneficial effect on your body or cause irreparable health damage - it all depends on the diet and the menu. We will tell you how you can lose weight in a week at home without harming yourself.
When you say to yourself before a vacation or a special occasion, "I'll lose weight in a week, " and you think of a work diet, remember the consequences on the body. For example, a hunger strike is full of breakdowns and poor health, switching to mono-foodand can lead to mineral deficiencies like any strict menu. If you stress your body, you risk causing more serious problems than a few extra pounds.
Obviously, the dream of many girls is to lose weight in a week and remove the belly, make the hips more graceful and at the same time get rid of the face. Significant weight loss can lead to the loss of annoying wrinkles on the stomach and back. But large fluctuations are harmful to health, because the diet must be balanced above all. Not all diets make it possible to follow this immutable rule. That's why it's important to lose excess weight wisely and try not to gain weight once you're on your way to being slim.
Lose weight in a week by following the rules
When you introduce certain nutritional rules into your life, it can be difficult at first. But gradually they become a habit, you see positive changes, and you no longer understand how you managed without them before. If you plan a diet for a week, you will tell your friends how easily you lost weight in 5 weeks. Not by refusing to eat or starving yourself, but by following simple principles.
Drink water
Nutritionists recommend drinking 30 ml of water per kilogram of body weight per day. Thus, if you weigh 80 kg, you should consume 2. 4 liters. Water stimulates the metabolism, cleanses the body of toxins and reduces appetite. Drinking enough water helps your body stop retaining water, which leads to weight loss. This is even more true during a weekly diet that includes exercise.
Have breakfast
The first meal is important for several reasons. If there are complex carbohydrates, fibers and proteins in the breakfast, they will give you energy for the whole day and provide a feeling of fullness for a long time without weighing down the stomach. You simply cannot lose weight in a week without a full breakfast. By skipping it, you make up for lost time during the day and eat too much. Even light desserts are acceptable before lunch, but should not be the first thing after waking up.
Get enough sleep
There is no rest. You can't lose weight in a week if you sleep less than usual. The norm for adults is 8 hours. Scientists have proven that those who go to bed before 11 p. m. every day do not deprive their brain of control over satiety and hunger hormones. Due to adequate sleep and timely departure to the arms of Morpheus, the desire for sweet and fatty foods decreases, making it easier to maintain and strive for slimness.
Eat without gadgets
The habit of eating before a TV series is familiar to almost every girl, and not only to those who want to lose weight in a week. When we focus on an external stimulus, we lose the chain—the sense of taste and the satiety signal that the stomach tries to send to the brain. We simply ignore what is already enough and continue to put delicious things in our mouths. Naturally, we do not move while watching, our stomachs become heavy and we gain weight. Note that if you turn off the TV or computer, the meal will end much faster.
Move
If you already do sports, you know exactly how to lose weight in a week and which muscles to work on. But sometimes there is no time or desire for it, so it is important to find opportunities to move. Walk instead of the elevator, walk a few stops, clean up after dessert. Try to take every opportunity to spend a few minutes moving and burn off the calories you consume. At the same time, help warm up the joints and muscles.
Stop adding salt
Any diet lasting a week or two is based on complete or almost complete abstinence from salt. Diet plans aim to remove excess fluid from the body, and salt prevents this from happening. As soon as you reduce your consumption, the kilograms will start to fall off. You don't always get fat right away, first the "water weight" disappears. You can try sprinkling lemon juice on your salad, adding cumin, rosemary, coriander, dill, parsley and so on to other dishes. And soon you will notice how delicious food can be without sodium. About smoked food, not to mention sauces and preserves - these are the storehouse of salt, and it is advisable to avoid these foods.
Be friends with vegetables and fruits
It is advisable to choose those that contain a lot of water. These fruits and vegetables contain fewer calories. For example, a cucumber and an apple will help you lose weight in a week, not a banana and a beetroot. The first two contain a little more than 60 kcal in 100 g of food, and the second tandem contains 130. Healthy fruit juices quickly overcome hunger and fill 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 allows us to eat less of other, higher-calorie foods. The stomach will be full of fiber and vitamins.
Diet "2 kg per week"
Obese people should set themselves the task of losing 2 kg in a week. Of course, under the supervision of professionals. For slimmer people, the norm is to lose one percent of their body weight in seven days. If you are 60 kg, you can easily lose 600 g. . As a general rule, to lose a kilogram in a week, you don't have to put in too much effort. You can choose minimal dietary restrictions or light physical activity.
As an activity, it is sufficient to do 10-15 minutes of exercises every morning. For example, spin a hoop, run in the fresh air, squat, stretch, jump rope, etc. Before you know it, you will find that you have lost 2 kg or more in a week. Losing weight will also be more convenient if you review your nutrition plan, the foods you eat and the amount of portions you put on your plate. Sometimes it's enough to give up fast carbohydrates - "empty" calories - to feel light and notice an inch disappear from your waist.
If an extra 10 minutes of sleep is more important to you and you don't want to get up to train, change your diet. Eat a large, light dinner for breakfast, drink more water throughout the day, remove bread, sauces and sweets. But both the transition to proper nutrition and sports help a woman lose weight more effectively in a week. In this way, you keep your muscles toned, and systematic weight loss prevents sagging of the skin.
Diet "5 kg per week"
We have outlined how much weight you can lose at a safe rate in a week if we are talking about fat loss. Anything that exceeds a kilogram in seven days is considered a more difficult task. But for many girls, this bar does not seem enough, and they want to lose weight faster.
If you want to lose 5 kg in a week, you need to significantly reduce the amount of calories you eat. Such significant weight loss will be noticeable to others. Sometimes this number separates us from our dream figure. Excessive volume on the hips, ugly wrinkles on the stomach - all this does not make you fat, but prevents you from looking attractive in open clothes.
Start the diet with the most difficult thing - a fasting day, which you try to approach ahead of time, gradually reducing 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 at equal intervals throughout the day. Make sure to drink water to avoid dehydration and sudden hunger pangs. After radical weight loss, start the diet itself. There are many plans to lose weight in a week. For example, kefir diet. Choose the one that suits you. Practice shows that you can lose weight quite quickly at home in a week. During this period, losses range from 2 to 5 kilograms.
In order for a girl to lose weight from her stomach and sides in a week, she should not skip breakfast, drink a glass of water (preferably with lemon) 30 minutes before meals, and eat small portions 5 times a day. We are talking about 150 g of food per sitting. Now rely on steamed foods, raw vegetables and fruits (the latter within 16 hours at the latest). You should completely forget about sweets and alcohol, and leave salt to a minimum.
Diet and nutrition play an important role. And when there is no time, dieters try to find ways to lose weight in a week without doing sports. Of course, you can reserve the stairs, long walks or short runs for yourself. But results can only be achieved with adequate physical activity. In a week of diet, there should be four hours of cardio and three hours of strength training.
Diet "7 kg per week"
If you set a goal to lose 7 kg in a week, you need to remember what traps you are setting for your body. Such weight loss can be dangerous, especially if the excess weight is not so great. You have to put your body in a system of strict restrictions, in fact you have to starve, which leads to weakness, dizziness and gastrointestinal problems. You want to treat yourself to something delicious or just eat a full dinner, but you don't know, it takes willpower.
The "7 kg per week" diet does not involve physical activity, unlike more moderate weekly diets. A rigid system puts stress on the body, which transfers its resources to ensure your life. Intense fitness or stress can lead to poor health and blood pressure problems. one option of a weekly diet is the Estonian diet. On the first three days, he eats protein-containing foods (boiled eggs, low-fat cottage cheese and boiled chicken breast). And the remaining days - rice, potatoes and apples. All named products for one day.
Remember that it's one thing to lose seven pounds in 3 weeks and another to lose seven pounds in just seven days. Express diets lead to disorders of the reproductive system, reduced immunity, reduced muscle tone, mood swings and depression. At the same time, it is not difficult to catch a lot of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, flatulence. For this reason, you should not even think about how to lose 10 kg in a week. For this, approximately 13. 5 thousand kcal must be spent per day. To achieve this, for example, you need to run for 19 hours at a speed of 10 km/h. It's unrealistic to say the least.
If you completely give up food, you can gradually develop such a serious disease as anorexia nervosa. On the forums, you can find stories from girls such as: "I lost 10 kg in a week with six apples and two cucumbers! "They dream of becoming fragile, without a drop of fat, and at first they are happy with the lack of appetite. Then when they try to eat at least one serving of normal food, they fail. They are just painful. If you don't want to join their ranks, you better not ask yourself how to lose 10 kilograms in a week. No cause or cause is worth such a sacrifice.
Lose weight in a week: menu option
- 1 day – 6 boiled eggs
- Day 2 – 1 kg of low-fat cottage cheese
- Day 3 - a small boiled chicken fillet (or steamed)
- Day 4 – 100 g of cooked rice
- 5-6. sun boiled or fried potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete unloading on kefir and water
Weekly diet vs. two-week diet
Most nutritionists encourage you to follow the principles of good nutrition rather than restrictions. But if you have to follow a strict regime, do it under the supervision of a doctor, and not for a long time. That is why the menu of many diets is compiled for seven days, more is simply dangerous. So when you set yourself the task of "Lose weight in 2 weeks", it should be better to refuse fast food, soft drinks, alcohol, sweets, smoked foods and other fast foods, not just apples for a few days. You can get a lot of benefits from apples, until you start consuming it exclusively.
If you are thinking about how to lose 5 kilograms in 2 weeks, then although this is beyond the norm, it is quite possible with proper physical activity. With the help of a nutritionist, develop a menu, with a trainer - a set of exercises to lose weight - and start. Don't set yourself strict deadlines for losing weight and don't chase results. Your body will not be in a state of anxiety that drives it into hunger pangs and urges you to eat. You simply adapt to a different diet and a healthier diet. The more excess weight you have, the longer you have to follow the diet. Better to make proper nutrition a lifestyle.