Seven days is a very realistic period for losing excess weight, but you should be careful. A diet with severe restrictions can be beneficial for your body or can cause irreparable harm to 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 holiday or special occasion, you say to yourself: "Lose weight in a week" and come up with a working diet, remember the consequences for the body. For example, a hunger strike is fraught with breakdowns and poor health, the transition 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 having more serious problems than a few extra pounds.
Of course, the dream of many girls is to lose weight in a week and remove the belly, 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 annoying 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. Therefore, it is important to lose excess weight wisely and try not to gain weight after passing the next stage on the journey 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 gradually they become a habit, you see positive changes and you no longer understand how you did before without them. When you plan 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, but by following simple principles.
Drink water
Nutritionists recommend drinking 30 ml of water per kilogram of weight per day. Therefore, 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.
To 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 whole day and provide a feeling of satiety for a long time without feeling heavy 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 overeat. Light desserts are also acceptable before lunch, but don't let them be the first thing you wake up.
Get enough sleep
Restless. 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 11pm every day do not deprive the brain of control over satiety and hunger hormones. Thanks to adequate sleep and timely departure into the arms of Morpheus, the craving for sweet and fatty foods decreases, so it is easier to maintain thinness and strive for it.
Eating without gadgets
The habit of eating before a TV series is familiar to almost all girls, and not only those who dream of losing weight in a week. By focusing on an external stimulus we lose the chain 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 put goodies in our mouths. When we look, obviously, we don't move, we feel heavy in the stomach and we gain weight. Keep in mind that if you turn off the TV or computer, the meal will finish much faster.
Move
If you are already fond of sports, then you know exactly how to lose weight in a week and what muscles to load for this. But sometimes there is neither time nor desire, so it is important to find opportunities to just move. Walk instead of the elevator, make a few stops, clean up after dessert. Try to take advantage of every opportunity to dedicate a few minutes to movement and burn 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 complete 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 kilograms begin to fall. You don't always get fat right away; the "water weight" disappears first. You can try sprinkling the salad with lemon juice, adding cumin, rosemary, coriander, dill, parsley and so on to other dishes. And you'll quickly notice how delicious sodium-free food can be. We're not even talking about smoked foods, sauces and canned foods - they are a salt mine and it is advisable to avoid these foods.
Be a friend of fruits and vegetables
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 a beetroot. 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 satiates. Leafy and green vegetables, 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. Of course, under the supervision of specialists. For slimmer people, the norm is to lose 1% of 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 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 outdoors, squat, stretch, jump rope, and so on. Before you know it, you'll find that 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 it's enough to give up fast carbohydrates – "empty" calories – to feel light and notice that a centimeter disappears from your waistline.
If 10 minutes of extra sleep is more important to you and you don't want to get up to exercise, make changes to your diet. Have a hearty breakfast, a light dinner, drink more water during the day, eliminate bread, sauces and sweets. But both the transition to proper nutrition and 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 sagging skin.
Diet "5 kg per week"
We have outlined how much weight you can lose in a week at a safe pace, 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 level 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 a significant weight loss will be noticeable to others. Sometimes this is 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 clothes.
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 servings 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, the diet itself begins. There are many plans to lose weight in a week. For example, the kefir diet. Choose the one that best 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 belly and hips 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 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 minimum amount.
Diet and nutrition play a fundamental role. And when there is no time, weight losers try to find a way to lose weight in a week without sports. Of course you can book the stairs, long walks or short runs for yourself. But the 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 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 excessive. You will have to put your body in a regime of severe restrictions, even starving, which leads to weakness, dizziness and problems with the gastrointestinal tract. You would like 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 stress for the body, which will transfer its resources to ensure your life. Intense physical activity or stress can lead to 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 nominated for one day.
Remember that it is one thing when you have lost seven kilograms in 3 weeks, it is another thing when you have lost seven kilograms in just seven days. Crash diets lead to disorders of the reproductive system, decreased immunity, decreased muscle tone, mood swings and depression. At the same time, it is not difficult to get a lot 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 about 13. 5 thousand kcal per day. To achieve this goal 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 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 frail, of not having a gram of fat, and at first they rejoice at the loss of appetite. Then, when they try to eat at least one portion of normal food, they fail. They are simply suffering. If you don't want to join them, it's better not to ask yourself how to lose 10 kilograms in a week. No reason or motive is worth such a sacrifice.
Lose weight in a week: menu option
- 1 day – 6 hard boiled eggs
- Day 2 – 1kg low fat cottage cheese
- Day 3 – some boiled (or steamed) chicken fillet
- Day 4 – 100g boiled rice
- Day 5 – 6 Boiled or baked potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete unloading of 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, do it under the supervision of a doctor and not for long. Therefore, the menu of many diets is compiled for seven days, more than that is simply dangerous. So, when you set yourself the task of "Lose weight in 2 weeks", let it be rather a rejection of fast food, carbonated drinks, alcohol, sweets, smoked foods and other junk foods, rather than a few days only with 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, even if this is above the norm, it is quite possible with adequate 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 give yourself strict weight loss deadlines or chase results. Your body will not be in a state of anxiety, leading to hunger pangs and making you think about food. He will simply adapt to a different diet and a healthier diet. The more excess weight you have, the longer the diet you should stick to. It is better to make proper nutrition a lifestyle.