Do you want to lose weight in the shortest time possible? I think yes. Indeed, sometimes, in order to find the desired body, girls have resorted to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.
One only has to change your habits and lead a healthier lifestyle, and then your dreams will come true. Try to incorporate the following recommendations into your daily routine and in 7 days you will see the first results.
So what do you need to do to lose weight as quickly as possible? First, change your lifestyle, second, get used to a new diet, third, participate in physical activities. No drugs or diets. All you need is strength will!
Lose weight by changing your lifestyle
Our habits matter a lot. By following good things, you will not only be able to lose weight but also improve your health.
1. Set realistic goals
Losing weight takes motivation. But your goal must first be realistic. On the contrary, being great can become the factor that hinders you and slows down your weight loss.
For example, 5 kg per week is almost impossible to achieve, but 1 kg is quite possible. At the same time, you will not burn out and feel hungry. To do this, you need to burn 500-1000 calories more than your daily calorie intake.
2. Time for a meal
The world has changed, we are all in a hurry somewhere and it turns out that we spend less time at the dinner table. And eating healthy is what we pay the least attention to. But this attitude to food can be dangerous.
Eating right means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and spend all of this time on food. Enjoy the process. If you think about problems, your stomach won't be able to convey to your brain that it's full.
3. Reduce portion
Don't even think about losing weight if your plate is too big. Change it to a small variety, so you will eat less, and therefore reduce your calorie intake. Usually, when we have dinner, we have a habit of eating more than we need. This is bad.
Split your usual portion in half, just eat and don't try to ask for more. Scientists have long identified a link between large diets and obesity. If you can't reduce portions, choose low-calorie foods.
4. Eat in front of the TV
Watching TV and eating at the same time is a quick way to gain weight. Is it mindful eating? Nothing like this. What is happening? You focus on what is displayed on the screen and forget what is going on in your mouth and stomach.
Eventually, overeating begins to appear, because you have no control over yourself. So turn off the TV and eat mindfully. This will help you regulate your food intake so you can see and know exactly how much you need to eat.
5. Feeling full and hungry
No matter what anyone says, eating is not on an empty stomach, but preferably at a certain time of day. Exactly why? When we are too hungry, we tend to eat more than we need. This is a real disaster.
Do not eat to lose weight, there is no effect here. Because sooner or later you won't be able to stand it and rush for food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get bored.
6. Pleasant sleep
Lack of sleep can eventually lead to weight gain. For example, you feel tired because you didn't sleep properly last night. As a result, you may be tempted to skip a workout or any exercise routine you're doing.
You're in a bad mood and don't care. You eat chips or some other high-calorie snack just to feel happier. Is it possible to lose weight with this method? Scientists have found that sleep deprivation leads to late snacking, high-carb snacking, and large portions.
7. The 80/20 . Rule
You will definitely like it. What does it mean? You need to discipline yourself. 80% of the time you just eat healthy food, and the other 20% - what you want. This will help you control yourself at first. Perhaps over time it will no longer be 80, but 90, and in the best case, 100% in general. But don't force yourself if you can't yet.
8. Positive attitude
Believe it or not, a good mood and focus on results will help you lose weight effectively and quickly. Regularly tell yourself that you are healthy and active. Such sayings will change your mind and mind. Also try to avoid stress and learn not to take things too seriously.
Lose weight with new eating habits
Even Hippocrates said "We are what we eat" and he was absolutely right. After all, nutrition plays an important role in our health and maintaining a certain body weight. Therefore, only feed yourself healthy foods and then you can hope for a result.
9. Plant foods
Eating fruits and vegetables will help you improve your body and lose weight. One of the main factors that contribute to weight loss is the consumption of foods with low energy density.
Vegetables and fruits contain a lot of water and fiber. It is these foods that will create a feeling of fullness for a long time, thereby preventing overeating. And I quickly confirm to you that this theory has been confirmed by scientists.
10. Eat soup
It may seem unexpected, but soups have their positive sides. Soup at the beginning of a meal will help curb your cravings and make you eat less. In addition, such a first meal can be very nutritious, but at the same time low in calories.
But this is exactly what a person who wants to lose weight needs. Therefore, feel free to have soup with chicken or beef broth, as well as vegetables. By the way, this fact is supported by scientific research.
11. Whole grain foods
Whole grains are some of the most valuable foods you can find in your kitchen. Such food is digested very slowly, giving a feeling of fullness for a long time.
A scientific study has shown that women who include whole grains in their diet are 2 times less likely to gain weight, and also lose belly fat.
12. Remove sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will cite the results of scientific studies.
One study found that consuming sugary drinks can cause weight gain in women. Another confirmed the harmful effects of consuming too much sugar on the human body.
13. No Bacon
Agree, bacon is one of the tastiest foods. But unfortunately it is very harmful to health. This product contains too much bad fat (68%).
According to a scientific study, a diet rich in saturated fat contributes to the development of obesity. Therefore, if you are trying to lose weight, you should avoid bacon. Replace it with any vegetables or eggs.
14. Green Tea
Health experts recommend drinking this drink because it is amazingly healthy. Green tea stimulates the process of burning calories in our body. Scientists have found that it promotes weight loss.
This drink contains many antioxidants, the most powerful of which is catechin. They have been found to speed up metabolism and reduce fat accumulation in the abdomen, legs and buttocks.
15. The right snacks
We often snack on foods that we really should stay away from. How about a healthy snack? You can bring something useful at home, such as fruit, granola bars, or popcorn. These foods contain fewer calories, so they won't make you gain weight.
16. Harmful Food
It often happens that the most harmful food, as luck would have it, is the most delicious. And sometimes it's hard to let go of it. But to get rid of extra pounds, you have to do it. No fries, chips, sauces, fast food, mayonnaise, etc. v.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods raise bad cholesterol levels and make you more susceptible to heart disease and obesity.
17. Good fats
Yes, there are some. In fact, without these nutrients, the body's normal functioning is not possible. They support the health of the skin, hair, nails and also help with the absorption of vitamins A, D, E and K. The main thing is to be able to distinguish good fats from bad fats.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, among others. Such foods will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression, and, of course, contribute to weight loss.
18. Take Vitamin C
Fruits containing vitamin C such as oranges, grapes, kiwi, . . . create a feeling of fullness for a long time and do not add many calories. Ascorbic acid helps maintain health and even lose weight, as this vitamin has the ability to burn fat.
Magnesium also helps with weight loss. This is a valuable mineral that not only strengthens the immune system and reduces inflammation, but also regulates digestion. Magnesium works wonders for our skin and waist size.
19. Increase your water intake
Nothing new here. If you are really serious about losing weight, then your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to stick to such norms, make it a habit to drink a glass of water before a meal (to prevent overeating) and after (to improve digestion).
Many scientific studies confirm the effectiveness of water in weight loss. Therefore, drink pure water and not high-calorie drinks and soda. This will help you lose weight faster.
Get used to exercise
Where to do without them. If you lie on the couch and follow all the previous advice, then you are unlikely to lose weight in a week. Therefore, keep your body moving, and it will leave you satisfied with a beautiful body.
20. Yoga class
No exercise has become as popular as yoga. It is very effective and to practice it you hardly need anything, if only a mat. Yoga is extremely healthy and if done regularly, it helps with weight loss.
Are you in doubt? Unworthy. Here's how it all works. Yoga creates an invisible strong connection between body and mind, helping you to become more aware. Thus, you will always be in control of how much and what you eat, as well as when you are full and when you are really hungry.
A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helped with weight loss, or at least weight loss.
21. All activities
You can burn a few extra calories a day if you do quick and easy exercises like sit-ups or push-ups. Or walk at a brisk pace to the store (20 minutes), and back, if possible with bags. Or clean house, garden, play outdoor games with kids. Turn on your imagination!
22. Morning exercises
In fact, there's nothing wrong with exercising in the evening. But being physically active in the morning has its benefits. According to scientific studies, morning exercises help improve the quality of sleep at night. And this will eventually lead to weight loss. After all, good sleep is the key to successful weight loss.
23. Endurance training
One way to lose weight is to lift weights. Such physical activity helps to burn fat and build muscle mass. In addition, it also helps eliminate dangerous visceral fat on the abdomen and speed up metabolism.
No, I'm not urging you to pull weights. You just need to add weights to your workout. It could be a water bottle, a heavy book, or a dumbbell. Start with small weights and then increase gradually. You can also alternate between strength and cardio exercises.
Thats all to have it. So are you ready to challenge yourself and lose weight in a week? Take action! Be proactive, positive, and set realistic goals. Try to change your eating habits and lifestyle and you will surely succeed!