Seven days is a very realistic period to lose extra pounds, but you need to be careful. A diet with severe restrictions can be good for your body or cause irreparable harm 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 for a week" and a work diet comes to mind, remember the consequences for the body. For example, a hunger strike is fraught with breakdowns and poor health, switching to mono-eating can lead to a lack ofvitamins 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.
Apparently, the dream of many girls is to lose weight in a week and remove 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 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. That's why it's 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 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 managed without them before. When you plan a diet for a week, you will then tell your friends how easily you lost weight in 5 weeks. Not by refusing to eat or starving, but by following simple principles.
I drink water
Nutritionists advise drinking 30 ml of water per kilogram of body weight per day. Thus, if you weigh 80 kg, you should consume 2. 4 liters. Water boosts 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 workouts, this is even more true.
I have breakfast
The first meal is important for several reasons. If complex carbohydrates, fiber and proteins are present in the breakfast, they provide energy for the whole day and provide a feeling of satiety for a long time without burdening the stomach. Losing weight for a week without a full breakfast is simply not possible. Skipping it will make you catch up 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 some sleep
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 p. m. every day do not deprive the brain of control over the hormones of satiety and hunger. Thanks to the right sleep and timely departure in the arms of Morpheus, the craving for sweet and fatty foods decreases, so it is easier to maintain and strive for slimness.
Eat without gadgets
The habit of eating before a TV series is known to almost every girl, not only those who dream of losing weight in a week. By focusing on an external stimulus, we lose the circuit – the taste sensations and satiety signal that the stomach tries to send to the brain. We just ignore what is already enough and keep putting treats in our mouths. When we watch, we, of course, do not move, get a 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 are already involved 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 this, so it is important to find opportunities to just move. Walk instead of taking the elevator, take a few stops, clean up after dessert. Try to use every opportunity to spend a few minutes moving and burn the calories you take in. At the same time, help your joints and muscles warm up.
Stop adding salt
Any diet for a week or two is based on complete or almost complete abstinence from salt. Diet plans are aimed at removing excess fluid from the body, and salt prevents this. As soon as you reduce its consumption, the pounds begin to fall. It's not always fat right away; "water weight" disappears first. You can try sprinkling lemon juice on the salad, add cumin, rosemary, coriander, dill, parsley and other dishes. And soon you will notice how tasty food can be without sodium. Not to mention smokedfoods, sauces and preserves - they are a storehouse of salt and it is advisable to avoid them.
Be friends with vegetables and fruits
It is recommended to choose ones 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, not a banana and beetroot. The first two contain a little 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 - these are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less other, more caloric dishes. The stomach will be filled with fiber and vitamins.
Diet "2 kg per week"
Fat people should set themselves the task of how to lose 2 kg in a week. Naturally, under the supervision of specialists. For leaner people, the norm is to lose one percent of their body weight in seven days. If you weigh 60 kg, you can easily 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 every morning for 10-15 minutes. 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 convenient by reviewing your meal plan, the meals you eat, and the portion size you put on your plate. Sometimes it is enough to give up fast carbohydrates - "empty" calories - to feel light and notice that a centimeter 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. Have a hearty breakfast, a light dinner, drink more water during the day, exclude bread, sauces and sweets. But both switching to proper nutrition and sports help a woman lose weight more effectively in a week. This is how you keep your muscles in tone, and systematic weight loss will prevent your skin from sagging.
Diet "5 kg per week"
We've outlined how much weight you can lose in a week at a safe pace if we're talking about fat loss. Anything over a pound 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 take in. Such significant weight loss will be noticeable to others. Sometimes this is the number that separates us from the dream figure. Excess volume on the hips, ugly folds on the stomach - all this does not make you fat, but it 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 regular intervals throughout the day. Be sure to drink water to avoid dehydration and sudden hunger pangs. After radical unloading, start the diet itself. There are many plans to lose weight in a week. For example, a 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 vary from 2 to 5 kilograms.
In order for a girl to lose weight in her 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're talking about 150g of food per sitting. Now you need to 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 in a very minimal amount.
Diet and nutrition play a primary role. And when there is no time, dieters try to find a way to lose weight for a week without sports. Of course, you can keep the stairs, long walks or short runs to yourself. But results can be achieved only 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 so great. You will have to put your body in severe restriction mode, 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 schedule is stressful for the body, which will shift its resources to provide for your life. Intense fitness or stress can lead to poor healthand blood pressure problems. One of the options for a weekly diet is the Estonian diet. The first three days you eat protein foods (boiled eggs, low-fat cottage cheese and boiled chicken breast). And the rest of the days - rice, potatoes and apples. Each listed product for one day.
Remember, it's one thing to lose seven pounds in 3 weeks, and another to lose seven pounds in just seven days. Crash diets lead to disturbances in the reproductive system, reduced immunity, reduced muscle tone, mood swings and depression. At the same time, it is not difficult to catch a whole bunch of gastrointestinal diseases - constipation, delayed digestion, gastritis, ulcer, bloating. 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 should, for example, run for 19 hours at a speed of 10 km/h. This is unrealistic to say the least.
If you completely give up food, you can gradually develop such a serious disease as anorexia nervosa. In 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 thin, without an ounce of fat, and at first they enjoy 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 don't want to jointo their ranks, you'd better not ask yourself how to lose 10 pounds in a week. No reason 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 – a small boiled chicken fillet (or steamed)
- Day 4 – 100 g of boiled rice
- Day 5 – 6 boiled or baked potatoes
- Day 6 – 1 kg of apples
- Day 7 – complete unloading of kefir and water
One week diet vs two week diet
Most nutritionists advise you to stick to the principles of proper nutrition rather than restrictions. But if you have to stick to some strict regimen, then do it under a doctor's supervision 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 "Lose weight in 2 weeks", let it be more about giving up fast food, carbonated drinks, alcohol, sweets, smoked foods and other junk food, and not a few days only on apples. You can getmany benefits of apples until you start eating only them.
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 proper physical activity. With the help of a nutritionist, develop a menu, with a coach - a set of exercises to lose weight - and get started. Don't set strict deadlines for losing weight and don't chase results. Your body will not be in a state of anxiety that makes you starve and think about food. He will just adapt to a different diet and a healthier diet. The more overweight you are, the longer you should follow the diet. Better to make proper nutrition a lifestyle.