Seven days is a very realistic period for losing weight, but you need to 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 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 a working diet comes to mind, think about the consequences on the body. For example, a hunger strike is fraught with breakdowns and poor health, the transition to mono-nutrition can lead to a lack of vitamins and minerals, like any strict menu. By putting your body in a state of stress, you risk having bigger problems than just a few extra pounds.
Obviously, the dream of many girls is to lose weight in a week and remove their tummy, 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 stomach and back. But strong fluctuations are detrimental to health, because the diet must above 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 taking the next step on the path to slimming.
Lose weight in a week by following the rules
When you introduce certain food rules into your life, it can be difficult at first. But little by little they become a habit, you notice positive changes and you no longer understand how you managed without them before. When you plan a diet for a week, you will then 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 advise drinking 30 ml of water per kilogram of weight per day. So, if you weigh 80 kg, you should consume 2. 4 liters. Water increases metabolism, cleanses the body of toxins and reduces appetite. If you drink enough, you help your body stop retaining water, which leads to weight loss. When following a weekly regimen 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 skipping it, you will make up for lost time in the day and eat too much. Even light desserts are OK before lunch, but don't let them be the first thing after waking up.
Get enough sleep
No rest. You can't lose weight in a week if you sleep less than usual. The standard 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 controlling satiety and hunger hormones. Thanks to good sleep and a timely departure into the arms of Morpheus, the desire for sweet and fatty foods decreases, so it is easier to maintain slimness and strive to achieve it.
Eat without gadgets
The habit of eating before a 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 sequence of taste sensations and the satiety signal that the stomach tries to send to the brain. We simply ignore what is already enough and continue to shove treats into our mouths. Looking, of course, we don't move, we have heaviness in our stomachs and are gaining weight. Note that if you turn off the TV or computer, the meal will end much faster.
Move
If you already play sports, you know exactly how to lose weight in a week and which muscles to use for this. But sometimes we don't have the time or the desire to do it, so it's important to find opportunities to simply move. Walk instead of the elevator, make a few stops, clean up after dessert. Try to take advantage of every opportunity to spend a few minutes moving 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 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 decrease. It’s not always fat right away; the "water weight" disappears first. You can try sprinkling the salad with lemon juice, adding cumin, rosemary, coriander, dill, parsley, etc. to other dishes. And you'll soon notice how delicious sodium-free foods can be. We're not even talking about smoked foods, sauces and canned foods: these are stores 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 rather than a banana and beets. The first two contain a little more than 60 kcal per 100 g of food, and 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 will allow you to eat less of other, more high-calorie dishes. The stomach will be filled with fiber and vitamins.
"2 kg per week" diet
Obese people should set a goal of losing 2 kg in a week. Of course, under the supervision of specialists. For thinner people, the standard is to lose 1 percent of their body weight in seven days. If you weigh 60 kg, you can safely lose 600 g. Typically, to lose a pound in a week, you don't need to try too hard. You can choose minimal dietary restrictions or light physical activity.
As an activity, it is enough to do exercises for 10 to 15 minutes every morning. For example, spin a hula hoop, run in the fresh air, squat, stretch, jump rope, etc. Before you know it, you'll find you've lost 5 pounds or more in a week. Weight loss will also be more comfortable by reviewing your nutritional plan, the dishes you eat and the volume of portions you put on your plate. Sometimes you just need to give up fast carbs – "empty" calories – to feel light and see 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 exercise, adjust your diet. Eat a hearty breakfast, a light dinner, drink more water throughout the day, eliminate bread, sauces and sweets. But the transition to proper nutrition and sports helps a woman lose weight more effectively in a week. This will keep your muscles toned and systematic weight loss will prevent your skin from sagging.
"5 kg per week" diet
We have indicated how much weight you can lose in a week at a safe rate, if we are talking about fat loss. Anything over one kilogram 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. Such significant weight loss will be noticeable to others. Sometimes it's the number that separates us from the silhouette of our dreams. 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 try to approach in advance, gradually reducing 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 avoid feeling sudden hunger pangs. After a radical discharge, start the diet itself. There are many plans to lose weight in a week. For example, the kefir diet. Choose the one that suits you. Practice shows that you can lose weight in a week at home quite quickly. During this period, losses will vary from 2 to 5 kilograms.
In order for a girl to lose weight in the stomach and sides in a week, she should not skip breakfast, drink a glass of water (preferably with lemon) 30 minutes before meals and eatsmall portions 5 times a day. We are talking about 150 g of food per session. It is now necessary to favor steamed dishes, raw vegetables and fruits (the latter no later than 4 p. m. ). You will have to completely forget about sweets and alcohol and leave salt in a minimum quantity.
Diet and nutrition play a vital role. And when time is short, those who are losing weight try to find a way to lose weight in a week without sports. Of course, you can book stairs, long walks or short runs 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.
"7 kg per week" diet
When you set a goal to lose 7 kg in a week, you need to remember the traps you are setting for your body. Such weight loss can be dangerous, especially if the excess weight is not that significant. You will have to put your body on a diet of strict restrictions, or even starve, which will lead 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 pattern is stress for the body, which will transfer its resources to ensure your life. Intense fitness or stress can lead to poor health 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 remaining days - rice, potatoes and apples. Each product named for one day.
Remember, it's one thing when you lose seven pounds in 3 weeks, and another when you 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 whole bunch of gastrointestinal diseases - constipation, sluggish digestion, gastritis, ulcers, bloating. For this reason, you shouldn't 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 have to run 19 hours at a speed of 10 km/h. To say the least, it is unrealistic.
If you completely abandon food, you can gradually develop such a serious illness as anorexia nervosa. On the forums you can find girls' stories like "I lost 10 kg in a week by eating six apples and two cucumbers! "»They dream of becoming fragile, of not having an ounce of fat, and at first they rejoice at the loss of appetite. Then, when they try to eat at least one serving of normal food, they fail. They are simply suffering. If you do not want to join their ranks, it is better not to wonder how to lose 10 kilos in a week. No reason or reason is worth such a sacrifice.
Lose weight in a week: menu option
- 1 day – 6 hard boiled eggs
- Day 2 – 1 kg of low-fat cottage cheese
- Day 3 – some boiled (or steamed) chicken fillet
- Day 4 – 100 g of boiled rice
- Day 5 – 6 boiled or baked potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete unloading on kefir and water
Weekly diet or two-week diet
Most nutritionists advise you to follow the principles of good nutrition rather than restrictions. But if you must adhere to a strict diet, do it under the supervision of a doctor and not for long. Therefore, the menu of many diets is drawn up for seven days; more is simply dangerous. So, when you set yourself the task "Lose weight in 2 weeks", let it rather be a refusal from fast food, soda, alcohol, sweets, smoked and other junk food, rather than a few days only with apples. You can get many benefits from apples until you start eating them exclusively.
If you plan to lose five kilograms in 2 weeks, even if it is more than the norm, this is quite possible with proper physical activity. With the help of a nutritionist, develop a menu, with a trainer - a set of exercises for weight loss - and get started. Don't set strict deadlines for losing weight or chase results. Your body will not be in a state of anxiety, dragging 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 need to diet. It’s best to make good nutrition a way of life.