Is it realistic to lose 2-3 or more kilograms a week at home? Yes, this is quite real, but only under certain conditions. If you do not know how to lose weight, but want to lose extra weight, read this article carefully. Weight loss will be followed by fatigue and constant tiredness.
How to lose weight in a week? To lose weight quickly and properly, and at the same time not to harm the body, pay attention to two main factors - nutrition and physical activity.
Proper nutrition
How to lose weight at home in a week? You don't have to starve and tire yourself with heavy strength training. To get started, it is enough to reconsider your diet and create an optimal menu for the week.Eat healthy to lose weight.
This means eating in portions, ie at least 5 times a day with an interval of 3-4 hours. Eat in small portions (about 200 grams each). At the same time, we recommend completely avoiding the following products that are harmful to the figure:
- salt and sugar;
- strong coffee, tea;
- ketchup, mayonnaise and other products with carcinogenic fats;
- sweet pastries;
- fresh white bread;
- fried food;
- fatty foods.
By eliminating all of the above from your diet, you won't think you can lose weight in a week. You will see the changes almost immediately. In this case, focus on healthy foods. It will help you lose weight at home in 1 week and at the same time will feed you well.
Everyone who loses weight should eat fruits and vegetables, which are a source of carbohydrates and fiber. Fruit is best consumed before lunch (this will help normalize your weight). And in general, pay more attention to plant foods during these seven days. But you are not saturated with grass, so you should eat animal salt (rabbit, beef, chicken, but not pork) in the form of lean meat.
Not sure how to lose weight? Eat lean fish - a source of an important element called phosphorus. Of course, one of the conditions is to drink plenty of water (up to 2 liters per day).
Physical Activity
Physical inactivity (or decreased mobility) not only has a negative impact on health, but also leads to rapid weight loss. Therefore, those who really need to lose weight urgently should not only eat properly, but also pay attention to daily physical activity. After all, healthy food is only half the battle, you need to adjust your figure by burning excess calories (including food in the body).
How to lose weight in a week with physical activity? To do this, you need to exercise daily:
- works;
- swimming;
- squat;
- push;
- retreat;
- fast walking;
- cycling; Work on
- simulators.
There is really no specific recommendation for the sport. This can be any activity or training group from the list provided. Sport has become a way of life for many people and every second person who loses weight.
However, you don't have to spend hours in the gym getting tired. It is enough to spend about 60 minutes on physical activity.
Exercise, along with proper nutrition, is the second most important ingredient that allows you to lose weight without dieting for a week. Nothing is given like that, you have to sacrifice something. In this case, we are talking about power and time. This is the only way to be slim in a relatively short time.
Diets
We learned what to eat and what to exclude from the diet, we learned the importance of regular physical activity. But there are only two (albeit the safest) ways to lose weight with proper nutrition and exercise. Third, with the help of a certain power system. How much weight can you lose in a week if you follow a strict diet? Experience shows that it is possible to lose 3 to 10 kilograms (depending on the program).
Water (remove 5 kg)
It is necessary to immediately warn that such a diet is very strict, can not do without the will and constant desire. You can eat any low-fat and low-calorie foods, but in a moderate and balanced way. You should drink water 30 minutes before and after meals (maximum 3 glasses). You must completely refrain from eating after 18: 00.
For slightly warmed water as cold water slows down the metabolism. If you feel hungry, take a glass (200 g) of water. Toxins and toxins will be removed from the body naturally. Be careful because electrolytes and minerals are removed from the body in the same way. Therefore, the diet is applied only in extreme cases (when you need to lose weight fast enough).
buckwheat (remove 7 kg)
Don't know how fast you can lose weight? Then pay attention to one of the lowest calorie foods - buckwheat (every day you need to eat boiled without salt, sugar, fat and spices). For a change, you can sometimes drink kefir and consume at least 1, 5-2 liters of clean water during the day. At the end of the week (6-7 days) you can eat non-nutritious vegetables or fruits. Buckwheat diet has been proven to be highly effective.
Kefir
How many kg do you think you can lose in a week with the help of kefir? Experts say that it is easy to get rid of 10 extra pounds with such a diet. Up to 500 ml of low-fat or low-fat kefir should be consumed per day. It is recommended to diversify the menu.
- So, on the first day, you can eat about four boiled potato peels (without salt and other additives).
- The second day - more than 400 grams of fresh cottage cheese.
- The third is about half a kilogram of fruit.
- Fourth - cook 400 g of boiled chicken breast.
- Eat 400 grams of vegetables on the fifth day.
- In the sixth - not food, only mineral water (so-called fasting day).
- On the seventh day you can consume half a liter of kefir and more than 600 grams of fruit.
Drink plenty of fluids (up to 2 liters) during the week.
Features
Now you know how to lose weight in a week, but remember the main danger of fast diets - gaining weight fast after you're done. Eat a balanced diet to avoid regaining the weight gained so hard, and pay attention to long-term results.
For example, if you weigh more than 10 kg in a week, you should stop with all your might for about 5-10 months to consolidate your success.During this time, your body will get used to your newly discovered body weight and accept it normally.
Numerous videos on the Internet clearly show that this is possible.
Useful Tips
The following tips will help you lose weight more effectively:
- Slower carbohydrates, less fat.
- Learn to count calories.
- Don't eat if it's unbearably difficult for you.
- Don't know how to examine? Consult a nutritionist.
- Praise yourself every day for your efforts.
- Forget about weighing for a while.
- No bad habits (smoking, alcohol).
Learning to lose weight in 7 days is not difficult, it is definitely harder to finish and not lose. Believe in yourself - and you will definitely succeed.