Seven days is a very realistic period to lose excess weight, but you need to be careful. A diet with severe restrictions can be beneficial for your body, or it can cause irreparable harm to your health - it all depends on the diet and the menu. We show 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 for a week" and a work diet comes to mind, remember the consequences for the body. For example, a hunger strike is fraught with decay and poor health, switching to mono-nutrition 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 get rid of their stomach, 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 pesky wrinkles that form on the 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 overcoming the next stage on the road 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 managed before 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 drinking 30 ml of water per kilogram of weight per day. Thus, if you weigh 80 kg, you should 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 exercise, this is even more true.
Eat breakfast
The first meal is important for several reasons. If complex carbohydrates, fiber and protein are present in the morning, they provide energy for the whole day and provide a feeling of satiety for a long time without burdening the stomach. Losing weight in a week without a full breakfast is simply not possible. By skipping it, you'll make up for lost time during the day and overeat. Even light sweets are acceptable before lunch, but do not let them be the first thing after waking up.
Get enough sleep
There is 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: 00 p. m. every day do not deprive the brain of control over satiety and hunger hormones. Thanks to proper sleep and timely departure in the arms of Morpheus, the desire for sweet and fatty foods decreases, so it is easier to maintain leanness and strive for it.
Eat without equipment
The habit of eating before a TV series is known to almost every girl, and not only to those who dream of losing weight in a week. By focusing on an external stimulus, we miss the chain sensations - taste and 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 watch, we naturally don't move, our stomachs get heavy and we gain weight. Note that if you turn off the TV or computer, the meal will be over much faster.
Flick
If you are already in 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 just to 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 the calories you eat. At the same time, help your joints and muscles warm up.
Stop adding salt
Each diet, for one or two weeks, is based on complete or almost complete abstinence from salt. Diet plans are aimed at removing excess fluids from the body, and salt prevents this. As soon as you reduce its consumption, the pounds start to fall. It is not always fat immediately; "water weight" is removed first. You can try sprinkling lemon juice on 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. We are 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 beetroot. The first two contain a little more than 60 kcal per 100 g of food and the second contains 130. The content of healthy juices quickly overcomes hunger and fills you up. Leafy and green vegetables, tomatoes, watermelons, melons, 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 foods. 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 per week. Of course, under the supervision of specialists. For leaner people, the norm is to lose one percent 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 a lot of 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 circle, run in the fresh air, sit, 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 comfortable by reviewing your meal 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 inch disappears from your waist.
If the 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 hearty breakfast, light dinner, drink more water during 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 described how much weight you can lose in a week at a safe pace, if we talk about losing fat mass. 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 per week, you need to significantly reduce the amount of calories you consume. Such significant weight loss will be visible to others. Sometimes this is the number that separates us from our dream figure. Excess volume in the hips, ugly folds in 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 ahead of time, 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 portions and eat at equal intervals throughout the day. Be sure to drink water to avoid dehydration and not to feel a sudden feeling of hunger. After a radical discharge, start the diet yourself. There are many plans to lose weight in a week. For example, kefir diet. Choose what 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 within 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. It is about 150 g of food for each sitting. Now you have to rely on steamed dishes, raw vegetables and fruits (the latter no later than 16 hours). You will have to completely forget sweets and alcohol and leave salt in the minimum amount.
Diet and nutrition play an important 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 the stairs, long walks or short runs for yourself. But the results can be achieved only with sufficient physical activity. During a diet week, there should be four hours of cardio training 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 so great. 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 just 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 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, 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's one thing to lose seven pounds in 3 weeks and another thing to lose seven pounds 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 group 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 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 disease as anorexia nervosa. On the forums you can find stories from girls like "I lost 10 kg in a week eating six apples and two cucumbers! "They dream of becoming slim, not having a single particle of fat and at first they are happy about the loss of appetite. Then, when they try to eat at least a portion of normal food, they fail. They are just in pain. 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 cause or reason is 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 – 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 - full discharge on kefir and water
Weekly diet vs. biweekly diet
Most nutritionists encourage you to stick to the principles of proper nutrition rather than restrictions. But if you must adhere to some kind of strict regimen, then do it under the supervision of a doctor and not for too long. Therefore, the menu of many diets is compiled for seven days; more is just dangerous. So, when you set yourself the task "Lose weight in 2 weeks", let it be rather a rejection of fast food, carbonated drinks, alcohol, sweets, smoked foods and other junk food, and not just a few dayswith 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 the right physical activity. With the help of a nutritionist, develop a menu, with a trainer - a set of exercises for weight loss - and start. Do not set yourself strict deadlines for weight loss and do not follow the results. Your body will not be in a state of anxiety, pushing you into 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 you need to stick to the diet. It is better to make proper nutrition a way of life.