Seven days is a very realistic period of time to lose excess weight, but you should 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 menu. We will tell you how to lose weight at home in a week without harming yourself.
If you say to yourself before a vacation or a special event: "Lose weight in a week" and a working diet comes to mind, think about the consequences for the body. For example, a hunger strike is fraught with breakdowns and poor health, the changeMononutrition, like any strict diet, can lead to a deficiency of vitamins and minerals. If you put your body in a state of stress, you risk getting more serious problems than just a few extra pounds.
Apparently, the dream of many girls is to lose weight in a week, remove their stomach, make their hips more graceful and get rid of their cheeks at the same time. Significant weight loss can lead to the loss of those annoying wrinkles that form on the stomach and back. But large fluctuations are harmful to health because the diet must first 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 on the path to thinness.
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 little by little they become a habit, you see positive changes and no longer understand how you used to get along without them. If you are planning a diet for a week, tell your friends how easily you lost weight in 5 weeks. Not by refusing to eat or starving, but by following simple principles.
drinking water
Nutritionists recommend drinking 30 ml of water per kilogram of body weight every day. So if you weigh 80 kg, you need to consume 2. 4 liters. Water stimulates metabolism, cleanses the body of toxins and curbs appetite. When you drink enough fluids, you help your body stop water retention, which leads to weight loss. This is even more true with a weekly diet that also includes training.
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 ensure a feeling of fullness for a long time without heaviness in the stomach. Losing weight in a week without a hearty breakfast is simply not possible. If you skip it, you'll be making up for lost time during the day and eating too much. Even light desserts are acceptable before lunch, but don't let them be the first thing you eat when you wake up.
Get enough sleep
No break. You can't lose weight in a week if you sleep less than normal. The norm for an adult is 8 hours. Scientists have proven that people who go to bed before 11 p. m. every day do not deprive the brain of control over the hormones of satiety and hunger. Thanks to proper sleep and timely departure into the arms of Morpheus, the craving for sweet and fatty foods decreases, so it is easier to stay slim and strive for it.
Eat without gadgets
The habit of eating before watching a TV series is known to almost every girl, and not only those who dream of losing weight in a week. By focusing on an external stimulus, we lose the chain - taste sensations and the satiety signal that the stomach is trying to send to the brain. We simply ignore what is already enough and continue to put treats in our mouths. Of course, when we watch we don't move, we get a feeling of heaviness in our stomach and we gain weight. Note that if you turn off the TV or computer, the meal will be over much quicker.
Move
If you already do sports, you know exactly how to lose weight in a week and which muscles you need to strain to achieve this. But sometimes you don't have the time or inclination to do that, so it's important to find ways to simply move. Instead of taking the elevator, walk a few stops and clean up after dessert. Try to take every opportunity to exercise for a few minutes and burn off the calories you consume. At the same time, help your joints and muscles warm up.
Stop adding salt
Any diet for a week or two is based on complete or almost complete elimination of salt. Diet plans aim to remove excess fluid from the body and salt prevents this. As soon as you reduce consumption, the kilograms begin to fall. It's not always immediately fat; the "water weight" disappears first. You can try sprinkling lemon juice on the salad and adding cumin, rosemary, coriander, dill, parsley, etc. to other dishes. And you will quickly realize how delicious food without sodium can be. We are talking herenot even from smoked foods, sauces and canned foods - these are a store 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 have fewer calories. For example, a cucumber and an apple will help you lose weight in a week instead of a banana and beets. The first two contain a little more than 60 kcal per 100 g of food, the second tandem contains 130. The content of healthy juices quickly overcomes hunger and fills you up. Leafy and green vegetables, tomatoes, watermelon, melon, citrus fruits - these are all your friends. In addition, a vegetable salad before lunch or dinner allows you to eat less other, higher-calorie dishes. The stomach is filled with fiber and vitamins.
Diet "2 kg per week"
Overweight people should set themselves the task of losing 2 kg in a week. Of course, under the supervision of specialists. For slimmer people, the norm is to lose one percent of their body weight in seven days. If you weigh 60kg, you can safely lose 600g. In order to lose a kilogram in a week, you usually don't have to make a lot of effort. You can choose between minimal dietary restrictions or light physical activity.
As an activity, it is enough to do exercises for 10-15 minutes every morning. For example, spin a hoop, run in the fresh air, squat, stretch, jump rope, and so on. Before you know it, you will notice that you have lost 2 kg or even more in a week. Losing weight will also become more enjoyable if you change your diet plan, the dishes you eat and the amount of portions you put on your plate. Sometimes it is enough to give up fast carbohydrates - "empty" calories - to feel light and notice how an inch disappears from the waist.
If an extra 10 minutes of sleep is more important to you and you don't want to get up to exercise, adjust your diet. Eat a hearty breakfast and a light dinner, drink more water throughout the day, and avoid bread, sauces, and sweets. But both the switch to proper nutrition and exercise help a woman lose weight more effectively in a week. In this way, you keep your muscles in shape and systematic weight loss prevents the skin from sagging.
Diet "5 kg per week"
We've outlined how much weight you can lose in a week at a safe pace when it comes to losing fat mass. Anything over a kilogram in seven days is considered a more difficult task. However, for many girls, this bar seems to be insufficient and they want to lose weight faster.
To lose 5 kg in a week, you need to significantly reduce the amount of calories consumed. Such significant weight loss will be noticeable to others. Sometimes it's the number that separates us from our dream figure. Excess volume on the hips, unsightly folds on the stomach - all this does not make you fat, but it prevents you from looking attractive in open outfits.
Start your diet with the most difficult thing - with a fasting day, which you start early and gradually reduce portions. Spend the day on 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 to avoid feeling suddenly hungry. After radical unloading, start the actual diet. 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 the losses are between 2 and 5 kilograms.
In order for a girl to lose weight on 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 five times a day. We are talking about 150 g of food per session. Now you should resort to steamed dishes, raw vegetables and fruit (the latter after 16 hours at the latest). You must completely avoid sweets and alcohol and leave salt in the very minimum amount.
Diet and nutrition play a prominent role. And when time is short, those trying to lose weight try to find a way to lose weight in a week without exercising. Of course you can reserve the stairs, long walks or short runs for yourself. But success can only be achieved with sufficient physical activity. During a diet week, you should do four hours of cardio and three hours of strength training.
Diet "7 kg per week"
If you set yourself the goal of losing 7 kg in a 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 that great. You have to subject your body to a regime of severe restrictions, even starvation, which leads to weakness, dizziness and problems with the gastrointestinal tract. You want to treat yourself to something tasty or just eat a full meal, but you can't, it requires willpower.
The "7 kg per week" diet, unlike more moderate weekly diets, does not require physical activity. A rigid regimen is stressful for the body, which transfers its resources to ensuring your life. Intense fitness or stress can lead to impaired health andlead to 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 remaining days - rice, potatoes and apples. Each named product for a day.
Remember that it is one thing if you lost seven kilograms in three weeks, and another if you lost seven kilograms in just seven days. Express diets lead to disruption of the reproductive system, reduced immunity, reduced muscle tone, mood swings and depression. At the same time, it is not difficult to get a whole range of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, flatulence. For this reason, you shouldn't even think about how to lose 10 kg in a week. To do this, you need to consume about 13. 5 thousand kcal per day. For example, to achieve this you need to run at a speed of 10 km/h for 19 hours. To say the least, this is unrealistic.
If you completely abstain from 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! "They dream of becoming frail, not having an ounce of fat left, and at first they are happy about the loss of appetite. Then when they try to eat at least some of the normal food, they fail. They are simply in pain. If youIf you don't want to join them, it's better not to ask yourself how to lose 10 kilograms in a week, no reasons or reasons are 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 cooked chicken fillet (or steamed)
- Day 4 – 100g cooked rice
- Day 5 – 6 boiled or baked potatoes
- Day 6 – 1kg apples
- Day 7 – complete unloading of kefir and water
Weekly diet vs. bi-weekly diet
Most nutritionists advise adhering to the principles of proper nutrition rather than restrictions. However, if you need to adhere to a strict regime, then do it under medical supervision and not for a long time. That's why the menu of many diets is designed for seven days; any more than that is simply dangerous. So, if you set yourself the task of "Lose weight in 2 weeks", it is better to give up fast food, soda, alcohol, sweets, smoked foods and other junk food, and not just eat apples for a few days. You can get a lot of benefits from apples, until you start eating them exclusively.
If you think about how to lose five kilograms in two weeks, then although this is above the norm, it is quite possible with proper physical activity. Develop a menu with the help of a nutritionist, a set of weight loss exercises with a trainer - and get started. Don't set yourself strict weight loss deadlines or chase results. Your body will not go into a state of anxiety that drives you into hunger pangs and makes you think about food. He will simply get used to a different diet and a healthier diet. The more overweight you are, the longer you should stick to the diet. It is better to make proper nutrition a way of life.