Many people ask the question - how to lose weight quickly in a week? And the first thing that comes to mind is to sit on a diet. It does not have to be stiff. Choose a diet for a week that will allow you to lose weight, but will not make you starve. We selected an approximate menu that can be used every day, slightly changing products in accordance with your desires and preferences. Day diet:
- Breakfast - buckwheat (rice) porridge on the water, 1 glass of low -fat kefir (yogurt).
- Lunch - Eggs (boiled, in the form of steam omelet) - no more than 3 pieces.
- Dinner - Chicken broth / vegetable soup / okroshka on kefir. You can eat a piece of bread with bran.
- Afternoon snack - Fruits (except for bananas, grapes), low -fat cottage cheese.
- Dinner - boiled low -fat meat (chicken, turkey, rabbit, lean beef) or fish, steam vegetables or vegetable salad. As a drink, choose green tea, water or sugar coffee.
Adhering to such a diet, you can easily lose 2-5 kg in a week. At the same time, you do not need to starve and exhaust yourself with the use of hated products.
Adhere to a balanced diet
How can you lose weight in a week without diets? This is also real. But the diet will still have to be changed. For an effective result, adhere to the following recommendations:
- Eat less, but several times a day. It is wrong to eat the entire daily calorie rate in one meal. Eat so that there is a slight feeling of hunger.
- Avoid the use of simple carbohydrates that are easily digested. Give preference to complex carbohydrates, especially for breakfast - cereal, brown ricks, nuts.
- All the necessary elements - proteins, fats and carbohydrates - should be present in the diet. Avoiding fats, you will not lose weight. The body is also needed, like other nutrients.
- Prepare food correctly. Avoid frying in vegetable or other oil, since such food is definitely not useful. Better cook, simmer or bake products. So they retain the maximum of useful properties.
- Try to eat at the same time. This will accustom to a certain rhythm of nutrition, and your body will work like a clock.
The correct rational balanced diet is the answer to the question: how to lose weight effectively without harm to health.
Reduce sugar
Still in thought, how can you lose weight, using your favorite food and not torturing yourself with diets? There is one very effective way - refuse or at least reduce sugar. About 80% of all products that find themselves on your table contain one or another amount of sugar. Sugar is found not only in sweets, it is full of even in products such as pasta, canned food, semi -finished products, juices, carbonated and alcoholic drinks. How to eat less sugar? Adhere to such rules:
- Use natural sugar - fructose, which is contained in fruit. Such sugar is useful. The main thing is to know the measure even when eating fruits.
- Pay attention to the packaging - buy products with minimal sugar content.
- Refuse at least a week from sweets - sweets, cakes, cakes and other pastries.
Many doctors and nutritionists consider sugar to be narcotic, so we are constantly drawn to eat something sweet. We refuse sugar in any form - and we lose weight in a week without diets and campaigns in the gym.
Refuse alcohol and harmful drinks
If you worry about how to lose weight, review your lifestyle. This means that from the diet it is necessary to exclude not only harmful products, but also some drinks. The most dangerous drinks that contribute to weight gain:
- Alcohol.
As you know, alcohol -containing drinks negatively affect the human body - cause intoxication, disrupt the liver and adversely affect the brain. Most alcoholic beverages have high calorie content. And after each glass of a glass or glass, you need to eat something.
- Juices.
Shop juices all, without exception, contain a large amount of sugar, which contributes to weight gain. Therefore, it is better not to use such drinks. As an option - freshly squeezed juice, and then in moderation.
- Soda.
Everyone's favorite drinks contain a huge amount of sugar. If only for a week to abandon such drinks, there is a high probability not only to lose a couple of kilograms, but also to improve the condition of the skin and the whole organism.
Drink more water
Everyone knows that water is the most useful fluid for the body of any living creature. It contains important trace elements, in addition, it is necessary for most chemical processes that are carried out every day in our body. And water helps to absorb food and transform it into energy. For weight loss, there are such rules related to water:
- Drink about 1. 5 - 2. 5 liters of water per day.
- Replace all the liquid used with ordinary clean water.
- In the summer, in case of illness, during intense physical exertion, use water 20-30% more than usual.
Use sports nutrition in the diet
Serum protein is a food supplement that is made on a natural basis. In fact, this is a powder that is obtained due to processing of the milk serum. It contains many useful components - lactose, easily digestible amino acids, B vitamins, calcium and other trace elements. For nutritional and benefits, the additive is equated with breast milk. Such an additive helps to increase muscle mass, and also increases endurance during intense training. The food sports supplement accelerates metabolism, which is an important condition for weight loss.
Refuse fast food and semi-finished products
Do you love sandwiches and fries? Can't imagine your life without food from fast food? This is a very bad habit. There is no biological value in such food, only a huge number of "empty" calories that are converted not into energy, but into fat deposits. Try not to go to fast food restaurants for at least a week. Cook sandwiches and other dishes of low -calorie, but useful products at home. Free potatoes in any form are a taboo.
Drink a glass of water with lemon every morning
A very useful habit is to drink a glass of water on an empty stomach every morning. The most optimal drink is warm water + a piece of lemon (lemon juice) + honey + ginger. All these ingredients in the complex contribute to:
- acceleration of metabolism;
- improving digestion;
- increased immunity;
- burning fat.
Drink water with honey and lemon for a week, and you will see obvious progress. If you have problems with the stomach, give up lemon.
Eat fruits
Fruits are very useful foods. They contain a huge amount of vitamins and trace elements, fiber, which is necessary for our body every day. To lose weight, follow the following recommendations:
- Instead of juices, eat the whole fruit.
- Swear with fruit.
- Give preference to watery fruits and berries (watermelon, citrus fruits, apples).
Fruit salads, compotes, jelly and similar dishes are very useful. They will add diversity to your diet, enriching the body with useful substances.
Do gymnastics in the morning
Morning is the most important part of the day. After waking up, our body needs a shake, starting so that it can work productively throughout the day. For this, it is recommended to do easy gymnastics. It can be squats, tilting down and sides, easy run in place and other exercises. For vigor and struggle with excess weight, you do not need a lot - get up early and perform simple exercises for 10-15 minutes. Do gymnastics with pleasure, and let it become your constant useful habit.
Go in for sports
Sport is one of the most effective ways of losing weight. In this case, you can choose a lesson that is suitable specifically to you. We offer such types of physical activity:
- Running.
The best time for classes is evening. At the same time, you need to run regularly, otherwise there will be no result.
- Yoga.
An excellent solution for those who are contraindicated in excessive physical exertion.
- Cardiocoperation. P
Once they fight with excess weight, and also improve physical health, train the heart muscle. The simplest exercises are jumping with a rope, classes on an exercise bike, the use of dumbbells.
- Exercises with your own weight.
These are exercises without equipment in which only your body is used. 10 minutes a day, do push -ups, squats, as well as a fashionable exercise "Planck".
- Swimming.
A good option for training the whole body that does not create the load on the joints. Sign up in the pool - and swim to your health.
Visit dance courses
Want to lose weight and have fun at the same time? Sign up for dancing. This is a great alternative to sports. During the dance, all muscle groups are trained, posture improves, breathing is restored, and, of course, the mood rises. And it doesn’t matter at all what kind of dance you choose-Latin, folk, hip-hop or strip plastic. The main thing is that attending classes to bring pleasure.
Get to the place of work or study on foot
Do you want to always be in shape? Walk more on foot. If you have your own car, leave it in the garage for a week - let it rest. Go everywhere on foot - to the store, to the park, to the kindergarten or school for the child. Walking is very useful, this is a great training for the heart and muscles. Try to walk up the stairs on foot, refusing to travel to the elevator. After a few days, you will notice a significant improvement - the weight will leave, the skin will be younger, and well -being will improve several times.
Move more throughout the day
We love to be too lazy to everyone, and we prefer to sit or lie down every free minute, buried in the screen of the phone, TV, computer. Let your pastime become more active:
- When cleaning the house, turn on the music and try to clean more active.
- Prepare dinner, dancing.
- Go with your family for a walk. Let the children run in the park, and at this time you can ride a bicycle or rollers.
The more movement, the more calories you use.
Get out!
It has long been known that the body even uses energy during sleep. Of course, the dream is inferior in the consumption of calories by walking, yoga or gymnastics several times. But given that a person is sleeping 6-8 hours a day, then during this time it is possible to lose about 450-500 kcal, and this is tantamount to an hourly bicycle driving. Also, after a good rest, a person feels full of strength and energy, therefore ready for a productive day. To improve your sleep and make it more useful and effective for weight loss, you need:
- Create a favorable atmosphere in the room. The air should be wet and cool. This improves breathing, the dream becomes deeper.
- Correctly choose sleeping accessories. If you sleep in an uncomfortable position, the body does not rest properly.
- Do not overeat at night. An overloaded digestive system will not let the body fully rest.
- Walk before bedtime in the fresh air. Evening walk is a feasible physical activity that helps full sleep. Night cool air saturates lungs with oxygen, which also contributes to falling asleep.
- Relax. If stress is constantly overcome, and gloomy thoughts do not allow you to fall asleep, try to create the necessary conditions for sleeping - read your favorite book, listen to calm music, and pour.
Scientists have found that high -quality full sleep is not only the key to health, good health, it also accelerates metabolic processes, which helps to reduce weight. Do not forget that sitting on a diet or playing sports, you should not exhaust yourself. Let you lose not 7, but 3 kg, but there will be no health problems. Set real goals and achieve them.