Seven days is a very realistic period to lose weight, but you have to be careful. A diet with severe restrictions can be beneficial for your body or 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 hurting 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 crises and health problems; Switching to mononutrition can lead to a lack of vitamins and minerals, like any strict menu. By putting your body in a state of stress, you risk more serious problems than just a few extra pounds.
Obviously, the dream of many girls is to lose weight in a week and get rid of their belly, beautify their hips and at the same time get rid of their 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, above all, 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 once you have passed the next stage on the path to thinness.
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 see positive changes and you no longer understand how you managed without them before. By planning a 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 principles.
Drinking water
Nutritionists advise drinking 30 ml of water per kilogram of weight per day. Thus, if you weigh 80 kg, you will 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 at breakfast, they provide energy for the entire day and provide a feeling of satiety for a long time without heaviness in the stomach. It is simply not possible to lose weight in a week without 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 you wake up.
Get enough sleep
Without a 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 before 11 pm every day do not deprive the brain of control over satiety and hunger hormones. Thanks to adequate sleep and timely departure to the arms of Morpheus, the craving for sweet and fatty foods decreases, making it easier to maintain thinness and strive for it.
Eat without devices
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: the taste sensations and the satiety signal that the stomach tries to send to the brain. We simply ignore what is enough and continue putting treats in our mouths. Looking, we, of course, do not move, feel heaviness in the stomach and gain weight. Keep in mind that if you turn off the TV or computer, the meal will end much faster.
Move
If you already play sports, then you will know exactly how to lose weight in a week and what muscles to load for this. But sometimes there is no time or desire for it, so it is important to look for opportunities to simply move. Walk instead of the elevator, walk a few stops, clean up after dessert. Try to take advantage of 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 one or two weeks, is based on complete or almost total abstinence from salt. Diet plans aim to eliminate excess fluid from the body and salt prevents this. As soon as your consumption is reduced, 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, etc. , to other dishes. And you'll soon notice how delicious sodium-free food can be. We are not even talking about smoked foods, sauces and canned foods: they are a storehouse of salt and it is advisable to avoid them.
Make 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 instead of a banana and a beet. The first two contain just over 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 greens, tomatoes, watermelon, cantaloupe, citrus fruits – these are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less other high-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. Naturally, under the supervision of specialists. For thinner 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, to lose a kilogram in a week, you don't 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, spinning a hoop, running outdoors, squatting, stretching, jumping rope, etc. Before you know it, you will find that you have lost 2kg or even more in a week. Losing weight will also be more comfortable for you by reviewing your nutrition plan, the dishes you eat and the volume of portions you put on your plate. Sometimes it is enough to give up fast carbohydrates ("empty" calories) to feel light and notice that an centimeter disappears from your waist.
If getting 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. Eat a large breakfast, light dinner, drink more water throughout the day, eliminate bread, sauces and sweets. But both switching to proper nutrition and playing sports help a woman lose weight more effectively in a week. This way you will keep your muscles toned and systematic weight loss will prevent your skin from sagging.
Diet "5 kg per week"
We have described how much weight you can lose in a week at a safe rate, if we are talking about losing fat mass. 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 number of calories you consume. Such a 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 prevents you from looking attractive in open outfits.
Start your diet with the most difficult - with a fasting day, which you try to approach in advance, 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. Make sure you drink water to avoid dehydration and not feel a sudden feeling of hunger. After a radical unloading, 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 range 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 eat small portions 5 times a day. We are talking about 150 g of food per session. Now it is advisable to rely on steamed dishes, raw vegetables and fruits (the latter no later than 4 pm). You will have to completely forget about sweets and alcohol, and keep salt to a minimum.
Diet and nutrition play a primary role. And when there is no time, those who lose weight try to find a way to lose weight in a week without doing sports. Of course, you can save stairs, long walks or short runs. But results can only be achieved with sufficient physical activity. During a week of diet, you should do four hours of cardio and three hours of strength training.
Diet "7 kg per week"
When setting the goal of losing 7 kg in a week, you must remember the traps you are setting for your body. This weight loss can be dangerous, especially if the excess weight is not that great. You will have to subject your body to a regimen of strict restrictions, in fact starving yourself, which causes 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 its life. Intense exercise or stress can cause health problems and blood pressure. One of the weekly diet options is the Estonian diet. For the first three days, 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 a day.
Remember that it is one thing when you lost seven kilograms in 3 weeks and another when you lost seven kilograms in just seven days. Express diets cause alterations in the reproductive system, decreased immunity, decreased muscle tone, mood swings and depression. At the same time, it is not difficult to get a large number 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, it is necessary to spend approximately 13. 5 thousand kcal per day. To achieve this, it is necessary, for example, to run for 19 hours at a speed of 10 km/h. To put it mildly, this is unrealistic.
If you completely abandon food, you can gradually develop such a serious disease 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, without having a gram of fat, and at first they are happy about the loss of appetite. Then, when they try to eat at least one serving of normal food, they fail. They just feel 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. There are no reasons or motives that deserve such a sacrifice.
Lose weight in a week: menu option
- 1 day – 6 hard-boiled eggs
- Day 2 – 1 kg 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 discharge of kefir and water.
Weekly diet versus two-week diet
Most nutritionists urge you to follow the principles of proper nutrition and not restrictions. But if you have to follow some kind of strict regimen, do it under the supervision of a doctor and not for long. Therefore, the menu of many diets consists of seven days, more is simply dangerous. Therefore, when you set yourself the task of "losing weight in 2 weeks", let it be rather a rejection of fast food, soda, alcohol, sweets, smoked foods and other junk food, rather for a few days eating only apples. You can get many benefits from apples until you start eating them exclusively.
If you are thinking about how to lose five kilograms in 2 weeks, 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 series of exercises for weight loss) and start. Don't set strict deadlines for losing weight and don't chase results. Your body will not be in a state of anxiety, leading to hunger pangs and making you think about food. You will simply adapt to a different diet and a healthier diet. The more excess weight you have, the longer you will have to follow the diet. It is better to make proper nutrition a way of life.