Seven days is a very realistic period for losing extra pounds, but you should be careful. A diet with strict restrictions can be beneficial for your body, or it can cause irreparable damage to your health - it all depends on the diet and the 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 the work diet comes to mind, remember the consequences for the body. For example, a hunger strike is full of breakdowns and poor health, switching to a mono-diet can lead tolack of vitamins and minerals, like any strict menu. Putting your body in 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 the stomach, 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 stomach and back. But large fluctuations are harmful to health, because the diet must first of all be balanced. Not all diets allow you to follow this immutable rule. So it's important to lose extra pounds wisely and try not to gain weight after you've crossed the next stage on your slimming journey.
Lose weight in a week following the rules
When you introduce certain eating 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 used to manage without them. When you plan a diet for a week, then 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 principles.
Drink water
Nutritionists advise you to drink 30 ml of water per kilogram of weight per day. So, if you weigh 80 kg, you should use 2. 4 liters. Water accelerates metabolism, cleanses the body of toxins and suppresses 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, fibers and proteins are present in breakfast, they provide energy for the whole day and provide a feeling of fullness for a long time without being heavy in the stomach. Losing weight in a week without a full breakfast is simply not possible. By skipping, 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
There is no rest. 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 every day before 11 p. m. do not deprive the brain of control over satiety and hunger hormones. Thanks to proper sleep and timely departure to the arms of Morpheus, the desire for sweet and fatty food decreases, so it is easier to maintain and strive for slimness.
Eat without utensils
The habit of eating before a TV series is known to almost every girl, not just those who dream of losing weight in a week. By focusing on the external stimulus, we lose the chain - the sensations of taste and the satiety signal that the stomach tries to send to the brain. We simply ignore what is already enough and continue to put treats in our mouths. When we watch, of course, we don't move, we gain weight in the stomach and gain weight. Keep in mind that if you turn off the TV or computer, the meal will end much faster.
Movement
If you already do sports, then you know exactly how to lose weight in a week and which muscles should be stressed for that. But sometimes there is neither time nor desire for that, so it is important to find opportunities to just move. Walk instead of taking the elevator, walk a few stops, clean up after dessert. Try to use every opportunity to spend a few minutes in motion and burn the calories you eat. At the same time, help your joints and muscles warm up.
Stop adding salt
Each diet, which lasts a week or two, is based on complete or almost complete abstinence from salt. Diet plans aim to remove excess fluid from the body, and salt prevents this. As soon as you reduce its consumption, the kilograms begin to fall. It's not always fat right away; the "water weight" disappears 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 sodium-free food can be. Not to mention smoked food, sauces and canned food - it is a storehouse of salt and should be avoided.
Be friends with vegetables and fruits
It is recommended to choose those that have a lot of water. These fruits and vegetables have fewer calories. For example, cucumber and apple will help you lose weight in a week, not banana and beet. The first two contain slightly 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, cantaloupe, citrus fruits - they are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less 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 losing 2 kg in a week. Of course, under the supervision of experts. For lean people, the norm is to lose one percent of their body weight in seven days. If you weigh 60 kg, you can certainly lose 600 g. As a rule, in order to lose a kilogram in a week, you don't have to try too hard. You can choose minimal dietary restrictions or light physical activity.
As an activity, it is enough to do exercises for 10-15 minutes every morning. For example, spin a hoop, run in the fresh air, squat, stretch, jump rope, etc. Before you know it, you will find that you have lost 2 kg or even more in a week. Losing weight will also be more enjoyable if you rethink your eating plan, the meals you eat and the amount of portions you put on your plate. Sometimes it's enough to give up fast carbohydrates - "empty" calories - to feel light and notice an inch 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. Have a hearty breakfast, a light dinner, drink more water during the day, eliminate bread, sauces and sweets. But switching to a proper diet and sports also help a woman lose weight more effectively in a week. In this way, you keep your muscles in tone, and systematic weight loss will prevent your skin from sagging.
Diet "5 kg per week"
We have listed how many kilos you can lose in a week at a safe pace, if we are talking about fat loss. Anything over 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 it's the number that separates us from the figure of our dreams. Excess volume on the hips, unsightly folds on the stomach - all this does not make you fat, but prevents you from looking attractive in open outfits.
Start the 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 portions and eat at equal intervals throughout the day. Be sure to drink water to avoid dehydration and sudden hunger pangs. After the radical relief, start the diet itself. 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 quickly lose weight at home in a week. During that period, the losses will range from 2 to 5 kilograms.
In order for a girl to lose weight in the stomach and hips 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 rely on 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 to a minimum.
Diet and nutrition play a major role. And when there is no time, those who lose weight try to find a way to lose weight in a week without sports. Of course, you can reserve stairs, long walks or short runs for yourself. But results can be achieved only with sufficient physical activity. During the week, the child should have 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 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 big. You will have to put your body in 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 simply eat a full meal, but you can't, it takes willpower.
The "7 kg per week" diet does not include physical activity, unlike more moderate weekly diets. A rigid scheme is a 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. For the first three days, you eat protein food (boiled eggs, low-fat fresh cheese and boiled chicken breast). And on the remaining days - rice, potatoes and apples. Each named product for one day.
Remember that it's one thing to lose seven pounds in 3 weeks and another to lose seven pounds in just seven days. Express diets lead to disorders in the reproductive system, reduced immunity, decreased muscle tone, mood changes and depression. At the same time, it is not difficult to catch a whole bunch of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, flatulence. 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, 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 disease as anorexia nervosa. On the forums you can find stories of girls like "I lost 10 kg in a week by eating six apples and two cucumbers! "They dream of becoming fragile, not having a single bit of fat, and at first they look forward to losing their appetite. Then, when they try to eat at least some of the normal food, they fail. It just hurts them. If you do not want to join their ranks, it is 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)
- 4th day – 100 g of boiled rice
- 5th - 6th day boiled or baked potatoes
- 6th day – 1 kg of apples
- 7th day – complete unloading on kefir and water
One week diet vs two week diet
Most nutritionists encourage you to follow the principles of proper nutrition, not restrictions. But if you must adhere to some kind of strict regimen, 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 of "Lose weight in 2 weeks", let it be a rejection of fast food, carbonated drinks, alcohol, sweets, smoked foods and other unhealthy foods, rather than a few days on only apples. You can get a lot of benefits from apples whileyou don't start eating them exclusively.
If you are thinking about how to lose five kilograms in 2 weeks, then, although it is above the norm, it is quite possible with proper physical activity. With the help of a nutritionist, design a menu, with a trainer - a set of weight loss exercises - and start. Do not set strict deadlines for losing weight and do not chase results. Your body will not be in a state of anxiety, sending you into hunger pangs and making you think about food. It will simply adapt to a different diet and a healthier diet. The more excess weight you have, the longer you need to stick to the diet. Better to make proper nutrition a way of life.