Seven days is a very realistic period for losing excess weight, but you should be careful. A diet with severe restrictions can be beneficial to your body, or it can 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 work diet comes to mind, remember the consequences for the body. For example, a hunger strike is fraught with breakdowns and poor health, switching to mono-nutrition can lead to a lack of vitamins and minerals, like any strict menu. By putting your body into a state of stress, you risk getting 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 stomach and back. But large fluctuations are detrimental to health, because the diet 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 on the path to slimness.
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 gradually they become a habit, you see positive changes, and you no longer understand how you managed without them before. When planning 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 by starving yourself, but by following simple principles.
Drink water
Nutritionists advise drinking 30 ml of water per kilogram of weight per day. Thus, if you weigh 80 kg, you need to consume 2. 4 liters. Water increases metabolism, cleanses the body of toxins and curbs appetite. If you drink enough, you 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 fullness 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 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 normal. 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 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 maintain slimness and strive for 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 chain - taste sensations and the signal of satiety that the stomach tries to send to the brain. We simply ignore what is already enough and continue to put goodies in our mouths. When watching, we, of course, do not move, we get a heaviness in our stomach and gain weight. Note that if you turn off the TV or computer, the meal will end much faster.
Move
If you are already into sports, then you know exactly how to lose weight in a week and which muscles to load for this. But sometimes there is no time or desire for it, so it is important to find opportunities to just move. Walk instead of the elevator, walk 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 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. Diet plans are aimed at removing excess fluid from the body, and salt prevents this. As soon as you reduce its consumption, the kilograms begin to fall off. It’s not always fat right away; the "water weight" goes away first. You can try sprinkling lemon juice on the salad, adding cumin, rosemary, cilantro, dill, parsley and so on to other dishes. And you'll soon notice how delicious food without sodium can be. We're not even talking about smoked foods, sauces and canned foods - these 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 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, higher-calorie dishes. 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 specialists. For leaner people, the norm is to lose one percent of your body weight in seven days. If you weigh 60 kg, you can safely lose 600 g. As a rule, in order to lose a kilogram 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, 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’ll discover that you’ve lost 2 kg or even more in a week. Weight loss will also be more comfortable by revising your nutrition plan, the dishes you eat, and the volume of portions you put on your plate. Sometimes it’s enough to give up fast carbohydrates – "empty" calories – to feel light and notice a centimeter 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. Have a hearty breakfast, light dinner, drink more water throughout the day, eliminate bread, sauces and sweets. But both switching to proper nutrition and sports help a woman lose weight more effectively in a week. This way you keep your muscles toned, and systematic weight loss will prevent 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 losing fat mass. Anything above a 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 this is 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 try to approach ahead of time, gradually reducing portions. Spend the day on apples and kefir: divide 1 kg of apples and 1. 5 liters of low-fat kefir into 6 servings 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, start the diet itself. There are a lot of plans for losing weight in a week. For example, 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 range from 2 to 5 kilograms.
In order for a girl to lose weight in her stomach and sides in a week, she must 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 sitting. Now you should lean 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 in the very minimum amount.
Diet and nutrition play a paramount role. And when there is no time, those losing weight try to find a way to lose weight in a week without sports. Of course, you can reserve the 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. Such 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, actually 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 requires willpower.
The "7 kg per week" diet does not involve physical activity, unlike more moderate weekly diets. A rigid scheme 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 named product for one day.
Remember that it’s one thing when you lost seven kilograms in 3 weeks, and another thing when you lost seven kilograms 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, slow 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 approximately 13. 5 thousand kcal per day. To achieve this, you need, for example, 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 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 fragile, not having an ounce of fat, and at first they rejoice at the loss of appetite. Then, 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 their ranks, 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 – a little boiled chicken fillet (or steamed)
- Day 4 – 100 g 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 vs. Two Week Diet
Most nutritionists urge you to adhere to the principles of proper nutrition rather than restrictions. But if you have to adhere to some kind of strict regime, then do it under the supervision of a doctor and not for long. Therefore, the menu of many diets is compiled for seven days; more is simply dangerous. So when you set yourself the task "Lose weight in 2 weeks, " let it be rather a refusal of fast food, soda, alcohol, sweets, smoked foods and other junk food, rather than a few days on just apples. You can get a lot of benefits from apples until you start eating them exclusively.
If you are thinking about how to lose five kilograms in 2 weeks, then, although this is above the norm, it 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 yourself strict deadlines for weight loss and don't chase results. Your body will not be in a state of anxiety, driving you into the pangs of hunger and making you think about food. He will simply adapt to a different diet and a more healthy diet. The more excess weight you have, the longer the diet you should stick to. It’s better to make proper nutrition a way of life.