Seven days is a very realistic amount of time to lose excess weight, but you should be careful. A diet with strict restrictions can benefit your body or can cause irreparable harm to your health - it all depends on the diet and food. single. We tell you how to lose weight in a week at home without harming yourself.
When, before a vacation or a special occasion, you say to yourself: "Lose weight in a week" and suddenly think of a diet at work, remember the consequences for the body. For example, a hunger strike leads to collapse and poor health, a switch to a mono-diet can lead to a lack of vitamins and minerals, like any strict menu. If you put your body under stress, you risk more serious problems than gaining a few extra pounds.
Apparently, the dream of many girls is to lose weight in a week and get rid of the belly, make the hips more graceful, and at the same time get rid of the cheeks. Significant weight loss can lead to the loss of those pesky folds that form on your belly and back. But large fluctuations will be 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 weight wisely and try not to gain weight after passing the next stage on the path to weight loss.
Lose weight in a week by following the rules
When you implement certain eating rules into your life, it can be difficult at first. But gradually they become a habit, you notice positive changes and you no longer understand how you managed without them before. When you plan your 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 rules.
Drink water
Nutritionists recommend drinking 30 ml of water per kilogram of weight per day. Thus, if you weigh 80 kg then you need to consume 2. 4 liters. Water increases metabolism, cleanses the body of toxins and curbs appetite. If you drink enough water, you will help your body stop retaining water, leading to weight loss. In a weekly diet that includes exercise, this is even more true.
Have breakfast
The first meal is important for many reasons. If complex carbohydrates, fiber and protein are present in breakfast, they will provide energy for the whole day and give a feeling of fullness without feeling heavy. It is simply impossible to lose weight in a week without eating a full breakfast. By skipping 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.
Sleeping enough
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 lose the brain's ability to control hormones that create feelings of fullness and hunger. Thanks to getting enough sleep and being in the arms of Morpheus in time, cravings for sweet and fatty foods are reduced, so it is easier to maintain a slim figure and strive to achieve it.
Eat without conveniences
The habit of eating before watching TV series is familiar 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 of taste sensations and the satiety signals that the stomach tries to send to the brain. We simply ignore what is enough and continue to put good things in our mouths. While watching, of course we don't move, our stomachs feel heavy and we gain weight. Note that if you turn off the TV or computer, the meal will end much faster.
Move
If you are already involved in sports, then you know exactly how to lose weight in a week and which muscles should be trained for this. But sometimes there just isn't the time or desire for that so it's important to find opportunities to move. Walk instead of taking the elevator, walk a few stops, clean up after dessert. Try to take every opportunity to spend a few minutes moving and burning the calories you eat. At the same time, it helps your joints and muscles warm up.
Stop adding salt
Any diet, for a week or two, is based on complete or almost complete abstinence from salt. The diet plan is aimed at removing excess fluid from the body and salt will prevent this. As soon as you reduce your consumption, the kilos begin to decrease. It's not always fat right away; "water weight" will go away first. You can try sprinkling lemon juice on salads, adding dill, rosemary, cilantro, dill, parsley, etc. v. into other dishes. And you'll soon notice how delicious sodium-free food tastes. We're not even talking about smoked foods, sauces and canned foods - these are stores of salt and you should avoid these foods.
Make friends with vegetables and fruits
You should choose types that have a lot of water. These fruits and vegetables have fewer calories. For example, a cucumber and an apple will help you lose more weight in a week than a banana and beets. The first two contain a little more than 60 kcal per 100 g of food, and the second contains 130. The healthy content of juice quickly overcomes hunger and makes you full. Green leafy vegetables, tomatoes, watermelons, melons, citrus fruits - these are all your friends. In addition, a vegetable salad before lunch or dinner will help you eat less other foods that are higher in calories. The stomach will be filled with fiber and vitamins.
Diet "2 kg per week"
Obese people should set themselves the task of how to lose 2 kg in a week. Naturally, under the supervision of experts. For leaner people, the norm is to lose 1% of body weight in seven days. If you weigh 60 kg, you can safely lose 600 g. As a rule, to lose one kg in a week, you do not need to make too much effort. You can choose minimal dietary restrictions or light physical activity.
As an activity, just 10-15 minutes of exercise every morning is enough. For example: spinning, running in the fresh air, squatting, stretching, jumping rope, etc. v. Before you know it, you will discover that you have lost 2 kg or even more in a week. Weight loss will also be easier by adjusting your nutrition plan, the foods you eat and the number of portions you put on your plate. Sometimes just giving up fast carbohydrates – "empty" calories – is enough to feel light and notice that a centimeter is 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, adjust your diet. Eat a big breakfast, have a light dinner, drink more water during the day, eliminate bread, sauces and sweets. But both switching to proper nutrition and sports help women lose weight more effectively in a week. This way you will keep your muscles toned and losing weight systematically will keep your skin from sagging.
Diet "5 kg per week"
We have outlined how much weight you can lose in a week at a safe pace if we talk about reducing fat mass. Anything above one kilogram in seven days is considered a more difficult task. But for many girls, this bar seems not enough and they want to lose weight faster.
To lose 5 kg in a week, you need to significantly reduce your calorie intake. Such a significant weight loss will be noticed by others. Sometimes this is the number that separates us from our dream figure. Excess volume in the hips, unsightly folds in the abdomen - all this does not make you fat but it makes you look unattractive in revealing outfits.
Start your diet with the most difficult thing - with a fasting day, you try to approach ahead of time, gradually reducing food portions. Devote the whole day to apples and kefir: divide 1 kg of apples and 1. 5 liters of low-fat kefir into 6 portions and eat regularly throughout the day. Remember to drink water to avoid dehydration and not feel suddenly hungry. After thorough unloading, start the diet. There are many plans to lose weight in a week. For example, kefir diet. Choose the one that suits you. In fact, you can lose weight at home in a week quite quickly. During this time, losses will range from 2 to 5 kg.
To lose weight on the abdomen and hips in a week, girls 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're talking about 150g of food per sitting. Now you should rely on steamed dishes, raw vegetables and fruits (the latter no later than 16 hours). You will have to completely forget about sweets and alcohol, and leave salt to a minimum.
Diet and nutrition play the most important role. And when there is no time, people who lose weight try to find ways to lose weight in 1 week without doing sports. Of course, you can reserve your own stairs, long walks or short runs. But results can be achieved only with full 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 you aim to lose 7 kg in a week, you must remember the traps you are setting for your body. Such weight loss can be dangerous, especially if the excess weight is not large. You will have to put your body into a strict restriction regime, effectively starvation, leading to weakness, dizziness and gastrointestinal problems. You want to treat yourself to something delicious or just eat a full meal but you can't, that requires willpower.
The "7 kg per week" diet does not involve physical activity, unlike the more moderate weekly diet. A rigid plan will put stress on the body, which will divert its resources to ensure your life. Intense or stressful exercise can lead to health problems and poor blood pressure. One of the weekly diet options is the Estonian diet. The first three days you eat foods rich in protein (boiled eggs, low-fat cheese and boiled chicken breast). And the rest of the days - rice, potatoes and apples. Each product is named for a day.
Remember that it is one thing that you lose seven kilograms in 3 weeks, and another thing that you lose seven kilograms in just seven days. Crash diets lead to disruptions in the reproductive system, reduced immunity, decreased muscle tone, mood changes and depression. At the same time, it is not difficult to get a whole bunch of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, bloating. For this reason, you should not even think about how to lose 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 give up food, you can gradually develop a serious disease such as anorexia nervosa. On the forums you can find stories of girls like "I lost 10 kg in a week thanks to eating six apples and two cucumbers! "They dream of becoming skinny, no longer onea little extra fat, at first they were happy because they lost their appetite. Then when they try to eat at least a portion of normal food, they fail again. They are simply in pain. If you don't want to join their ranks, it's better not to wonder how to lose 10 kg in a week. There is no cause or reason worth making such sacrifices.
Lose weight in a week: menu options
- 1 day – 6 boiled eggs
- Day 2 – 1 kg of low-fat cheese
- Day 3 – some boiled (or steamed) chicken fillet
- Day 4 – 100 g boiled rice
- Day 5 – 6 boiled or baked potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete unloading of kefir and water
Weekly diet vs. two-week diet
Most nutritionists recommend adhering to sound nutritional principles rather than restriction. But if you must follow a strict regimen, do it under a doctor's supervision and not for long. So, the menus of many diets are compiled for seven days, more than which is simply dangerous. So, when you set yourself the task "Lose weight in 2 weeks", refuse fast food, soda, alcohol, sweets, smoked foods and other junk food, instead of just eating apples for a few days. You can get a lot of benefits from apples until you start eating them on their own.
If you are thinking about how to lose 5 kg in 2 weeks, then although this is beyond the norm, it is completely possible with appropriate 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 yourself strict deadlines for losing weight and don't chase results. Your body will not fall into a state of anxiety, pushing you into hunger pangs and making you think about food. He will simply adapt to a different diet and a healthier diet. The more overweight you are, the longer you will have to follow the diet. It's better to make proper nutrition a lifestyle.