Seven days is a very realistic period of time to lose excess weight, but you must be careful. A diet with severe restrictions can be beneficial to the body or cause irreparable harm to health - it all depends on the diet and menu. We teach you how to lose weight in a week at home without hurting yourself.
When, before a vacation or a special occasion, you say to yourself: "Lose weight in a week" and a working diet comes to mind, remember the consequences for the body. For example, a hunger strike is fraught with breakdowns and health problems; switching to mononutrition can lead to a lack of vitamins and minerals, like any strict menu. By putting your body in a state of stress, you run the risk of more serious problems than a few extra pounds.
Obviously, the dream of many girls is to lose weight in a week and remove their belly, make their hips more graceful and at the same time get rid of their cheeks. Significant weight loss can lead to the loss of those annoying folds that form on your belly and back. But large fluctuations are harmful to health, because food must first of all be balanced. Not all diets allow you to follow this immutable rule. Therefore, it is important to lose excess weight wisely and try not to gain weight after overcoming the next stage of the path to thinness.
Lose weight in a week by following the rules
When you introduce certain eating rules into your life, it can be difficult at first. But little by little they become a habit, you see positive changes and you no longer understand how you managed to live without them before. By planning a diet for a week, you will tell your friends how easily you lost weight in 5 weeks. Not by refusing to eat or going hungry, but by following simple principles.
Drink water
Nutritionists advise drinking 30 ml of water per kilogram of weight per day. So, if you weigh 80 kg, you need to consume 2. 4 liters. Water increases metabolism, cleanses the body of toxins and reduces appetite. If you drink enough, you'll help your body stop retaining water, which leads to weight loss. During a weekly diet that includes training, this is even more true.
Have breakfast
The first meal is important for several reasons. If complex carbohydrates, fiber and proteins are present in breakfast, they provide energy for the whole day and provide a feeling of satiety for a long time without heaviness in the stomach. Losing weight in a week without a full breakfast is simply not possible. By ignoring it, you will make up for lost time during the day and overeat. Even light desserts are acceptable before lunch, but don't let them be the first thing after waking up.
Get enough sleep
No rest. You cannot lose weight in a week if you sleep less than usual. The norm for an adult is 8 hours. Scientists have proven that people who go to bed before 11 pm every day do not deprive the brain of control over satiety and hunger hormones. Thanks to adequate sleep and timely departure into the arms of Morpheus, the craving for sweet and fatty foods decreases, so it is easier to maintain thinness and strive for it.
Eat without gadgets
The habit of eating before a TV series is familiar to almost every girl, and not just those who dream of losing weight in a week. When we focus on an external stimulus, we miss the chain - the taste sensations and the signal of satiety that the stomach tries to send to the brain. We simply ignore what is enough and continue to put treats in our mouths. When we watch it, it's clear that we don't move, we have a weight in our stomach and we gain weight. Please note that if you turn off the TV or computer, the meal will finish much faster.
To move
If you already play sports, you know exactly how to lose weight in a week and which muscles to load for this. But sometimes there isn't the time or desire for that, so it's important to find opportunities to simply change. Walk instead of the elevator, make a few stops, clean up after dessert. Try to take every opportunity to spend a few minutes moving and burn off the calories you eat. At the same time, help warm up your joints and muscles.
Stop adding salt
Any diet, for a week or two, is based on total or almost total abstinence from salt. Diet plans aim to remove excess fluid from the body, and salt prevents this. As soon as you reduce your consumption, the pounds start to fall off. Fat is not always immediate; the "water weight" disappears first. You can try sprinkling the salad with lemon juice, adding cumin, rosemary, coriander, dill, parsley, and so on to other dishes. And you'll soon realize how delicious sodium-free food can be. We're not even talking about smoked foods, sauces and canned foods - they are a storehouse of salt and it is advisable to avoid these foods.
Be friends with vegetables and fruits
It is advisable to choose those that have a lot of water. These fruits and vegetables have fewer calories. For example, a cucumber and an apple will help you lose weight in a week instead of a banana and beetroot. The first two contain just over 60 kcal per 100 g of food, and the second set contains 130. The content of healthy juices quickly overcomes hunger and satisfies. Leafy and green vegetables, tomatoes, watermelon, melon, citrus fruits - these are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less other high-calorie dishes. The stomach will be full of fiber and vitamins.
Diet "2 kg per week"
Obese people should set themselves how to lose 2 kg in a week. Naturally, under expert supervision. For thinner people, the norm is to lose one percent of their body weight in seven days. If you weigh 60 kg, you can safely lose 600 g. As a rule, to lose a kilogram in a week, you don't need to make much effort. You can choose minimal dietary restrictions or light physical activity.
As an activity, just exercise for 10 to 15 minutes every morning. For example, swing a hoop, run outdoors, squat, stretch, jump rope, and so on. Before you know it, you will find that you have lost 2 kg or more in a week. Weight loss will also be more comfortable if you review your eating plan, the dishes you eat and the volume of portions you put on your plate. Sometimes you just need to give up fast carbohydrates – "empty" calories – to feel light and notice an inch disappearing from your waist.
If an extra 10 minutes of sleep is more important to you and you don't want to get up to exercise, make adjustments to your diet. Eat a large breakfast, have a light dinner, drink more water throughout the day, eliminate breads, sauces and sweets. But both switching to proper nutrition and playing sports help a woman lose weight more effectively in a week. This way, you keep your muscles toned and systematic weight loss prevents sagging skin.
Diet "5 kg per week"
We describe how much weight you can lose in a week at a safe pace, if we talk about losing fat mass. Anything over two pounds in seven days is considered a more difficult task. But for many girls this bar seems insufficient and they want to lose weight faster.
To lose 5 kg in a week, you need to significantly reduce the amount of calories you consume. This significant weight loss will be noticeable to other people. Sometimes this is the number that separates us from the dream figure. Excess volume in the hips, ugly folds on the stomach - all this does not make you fat, but prevents you from looking attractive in open looks.
Start your diet with the most difficult one - with a fasting day, which you try to approach in advance, gradually reducing portions. Spend the day eating 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. Be sure to drink water to avoid dehydration and not feel a sudden feeling of hunger. After a radical unloading, proceed to the diet itself. There are many plans to lose weight in a week. For example, kefir diet. Choose the one that suits you the most. Practice shows that you can quickly lose weight in a week at home. During this period, losses will be 2 to 5 kilos.
In order for a girl to lose weight on her belly 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 session. Now you should focus on steamed dishes, raw vegetables and fruits (the latter last for a maximum of 16 hours). You will have to completely forget about sweets and alcohol and keep salt to a minimum.
Diet and nutrition play a key role. And when there is no time, those who are losing weight try to find a way to lose weight in a week without playing sports. Of course, you can reserve stairs, long walks or short runs for yourself. But results can only be achieved with sufficient physical activity. During a week of dieting, there should be four hours of cardio and three hours of strength training.
Diet "7 kg per week"
When setting a goal to lose 7 kg in a week, you must remember the traps you are setting for your body. This weight loss can be dangerous, especially if the excess weight is not that great. You will have to put your body into a regime of strict restrictions, in fact starve, which leads to 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 moderate weekly diets. A rigid scheme is a stress for the body, which will transfer its resources to ensure your life. Intense physical fitness or stress can cause health problems and blood pressure problems. One of the weekly diet options is the Estonian diet. 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 named for a day.
Remember, 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 disruptions in the reproductive system, decreased immunity, decreased muscle tone, mood swings and depression. At the same time, it is not difficult to catch a bunch of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, bloating. Therefore, you shouldn't even think about how to lose 10 kg in a week. To do this, you need to spend approximately 13. 5 thousand kcal per day. To achieve this, it is necessary, for example, to run 19 hours at a speed of 10 km/h. To say the least, this is unrealistic.
If you completely abandon food, you can gradually develop such a serious illness as anorexia nervosa. On the forums you can find stories from girls like "I lost 10 kg in a week by eating six apples and two cucumbers! "So when they try to eat at least a portion of normal food, they fail. They are simply in pain. If you don't want to join them, it's best not to ask yourself how to lose 10 pounds in a week. No reason or reason 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 – some boiled (or steamed) chicken fillet
- Day 4 – 100 g of cooked rice
- Day 5 – 6 boiled or roasted potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete flush with kefir and water
Weekly vs. Weekly DietTwo Week Diet
Most nutritionists recommend that you follow the principles of proper nutrition, not restrictions. But if you have to adhere to some kind of strict regime, do it under the supervision of a doctor and not for a long time. Therefore, the menu of many diets is compiled for seven days, more is simply dangerous. Therefore, when you set the task of "lose weight in 2 weeks", let it be a refusal of fast food, carbonated drinks, alcohol, sweets, smoked foods and other junk food, rather than a few days of just apples. You can get many benefits from apples until you start eating them exclusively.
If you are thinking about losing five kilos in 2 weeks, then although it is above normal, it is quite possible with adequate physical activity. With the help of a nutritionist, develop a menu, with a trainer - a set of weight loss exercises - and get started. Don't set strict deadlines for weight loss and don't look for results. Your body will not be in a state of anxiety, sending you into hunger pangs and making you think about food. He will simply adapt to a different diet and healthier eating. The more excess weight you are, the longer the diet you must follow. It's best to make proper nutrition a way of life.