Seven days is a very realistic period to lose excess weight, but you should be careful. A diet with severe restrictions can benefit your body, or it 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 harming yourself.
When, before a vacation or a special event, 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 damage and poor health, switching to mononutrition can lead to a lack of vitamins and minerals, like any strict menu. By putting your body under 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 stomach, make their hips more graceful, and at the same time get rid of their cheeks. Significant weight loss can lead to the disappearance of annoying folds that form on your stomach and back. But large fluctuations are harmful to health, because the diet must first be balanced. Not all diets allow you to follow these unchanging rules. Therefore, it is important to lose excess weight wisely and try not to gain weight after overcoming the next stage on the road to slimness.
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 it becomes a habit, you see positive changes, and you no longer understand how you succeeded without changes before. When 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 by starving yourself, but by following simple principles.
Drinking water
Nutritionists advise drinking 30 ml of water per kilogram of weight per day. Therefore, if you weigh 80 kg, you need to take 2. 4 liters. Water increases metabolism, cleanses the body of toxins and suppresses 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.
Breakfast
The first meal is important for several reasons. If complex carbohydrates, fiber and protein are present in breakfast, it provides energy for the whole day and gives a feeling of fullness for a long time without feeling heavy in the stomach. Losing weight in a week without a full breakfast is impossible. By skipping it, you'll make up for lost time during the day and overeating. Although a light dessert is acceptable before lunch, don't let it be the first thing after waking up.
Get enough sleep
No breaks. You cannot lose weight in a week if you sleep less than usual. The norm for adults is 8 hours. Scientists have proven that people who go to bed before 11 pm every day do not inhibit the brain to control satiety and hunger hormones. Thanks to proper sleep and timely departure into the arms of Morpheus, the desire for sweet and fatty foods decreases, so it is easier to maintain slimness and strive for it.
Eat without gadgets
The habit of eating before a TV series is common to almost every girl, and not only those who dream of losing weight in a week. By focusing on external stimuli, we lose the chain - the sensation of taste and the satiety signal that the stomach tries to send to the brain. We just ignore what is enough and keep feeding it into the mouth. When watching, we, of course, do not move, we gain weight in our stomach and gain weight. Note that if you turn off the TV or computer, the meal will end faster.
Move
If you already do sports, then you know exactly how to lose weight in a week and which muscles need to be loaded for this. But sometimes there is no time or desire for that, so it is important to find opportunities to move. Walk instead of the elevator, walk a few stops, clean up after dessert. Try to use every opportunity to spend a few minutes moving and burning the calories you eat. At the same time, help 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. The diet plan aims to remove excess fluid from the body, and salt prevents it. As soon as you reduce its consumption, the kilograms begin to fall. It's not always fat right away; "water weight" disappears first. You can try sprinkling lemon juice on salads, adding cumin, rosemary, coriander, dill, parsley and so on to other dishes. And soon you will see how delicious sodium-free food can be. We are not talking about smoked foods, sauces and canned foods - these are warehouses of salt, and it is advisable to avoid these foods.
Make friends with vegetables and fruits
It is advisable to choose one that has a lot of water. These fruits and vegetables have fewer calories. For example, cucumbers and apples will help you lose weight in a week instead of bananas and beets. The first two contain a little more than 60 kcal per 100 g of food, and the second tandem contains 130. The healthy juice content quickly overcomes hunger and fills you up. Leafy and green vegetables, tomatoes, melons, melons, citrus fruits - these are all your friends. In addition, a vegetable salad before lunch or dinner will allow you to eat less of other dishes that are higher in calories. 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 experts. For leaner 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 one kilogram in a week, you don't have to try too hard. You can choose minimal dietary restrictions or light physical activity.
As an activity, it is enough to exercise for 10-15 minutes every morning. 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 more in a week. Weight loss will also become more comfortable by revising your nutrition plan, the meals you eat, and the number of portions you put on your plate. Sometimes it is enough to give up fast carbohydrates - "empty" calories - to feel light and see a centimeter disappear from your waist.
If 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. Have a hearty breakfast, a light dinner, drink more water throughout the day, eliminate bread, sauces and sweets. But both turning to proper nutrition and sports help women 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 outlined how much weight you can lose in a week at a safe rate, if we are talking about losing fat mass. Anything over a kilogram in seven days is considered a more difficult task. But for many girls this bar seems not enough, and they want to lose weight faster.
To lose 5 kg in a week, you need to significantly reduce the number of calories you eat. Such a significant weight loss will be visible to others. Sometimes this figure is what 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 it 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 earlier, gradually reducing the portion. Spend a day with apples and kefir: divide 1 kg of apples and 1. 5 liters of low-fat kefir into 6 meals and eat at equal intervals throughout the day. Make sure to drink water to avoid dehydration and not feel hungry suddenly. After radical unloading, start the diet itself. There are many plans to lose weight in a week. For example, kefir diet. Choose the one that suits you. Practice shows that you can lose weight in a week at home quickly. During this period, the loss will range 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 are talking about 150 g of food per sitting. Now you should rely on steamed dishes, raw vegetables and fruits (the latter no later than 16 hours). You need to forget sweets and alcohol completely, and leave salt in the most minimal amount.
Diet and nutrition play an important role. And when there is no time, those who lose weight try to find ways to lose weight in a week without doing sports. Of course, you can reserve stairs, long walks or short runs for yourself. But 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 setting a goal to lose 7 kg in a week, you must remember the trap you are setting for your body. Such weight loss can be dangerous, especially if the excess weight is not so great. You have to put your body into a regime of strict restrictions, actually starvation, 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 involve physical activity, unlike the more modest weekly diet. A rigid scheme is stressful for the body, which will transfer its resources to ensure your life. Strong fitness or stress can lead to health problems and poor blood pressure. One of the weekly diet options is the Estonian diet. The first three days you eat protein food (boiled eggs, low-fat cottage cheese and boiled chicken breast). And the rest of the day - rice, potatoes and apples. Each product is named for a day.
Remember that it is one thing when you lose seven kilograms in 3 weeks, and another thing when you lose seven kilograms in just seven days. Express diet leads to disorders in the reproductive system, decreased immunity, decreased muscle tone, mood changes, and depression. At the same time, it is not difficult to catch a group of gastrointestinal diseases - constipation, slow digestion, gastritis, ulcers, flatulence. For this reason, you should not 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, you need, for example, to run for 19 hours at a speed of 10 km/h. Simply put, this is unrealistic.
If you completely stop eating, you can gradually develop a serious illness such as anorexia nervosa. On the forum, you can find stories from girls like "I lost 10 kg in a week by eating six apples and two cucumbers! "They dreamed of becoming fragile, not having an ounce of fat, and at first they were happy with the loss of appetite. Then, when they try to eat at least some of the 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 reason or excuse is worth such a sacrifice.
Lose weight in a week: menu options
- 1 day - 6 boiled eggs
- Day 2 – 1 kg of low-fat cottage cheese
- Day 3 – a small amount of boiled (or steamed) chicken
- Day 4 - 100 g of boiled rice
- Day 5 - 6 boiled or baked potatoes
- Day 6 - 1 kg of apples
- Day 7 - complete unloading on kefir and water
Weekly Diet vs. Two Week Diet
Most nutritionists urge you to follow the principles of proper nutrition instead of restrictions. But if you need to adhere to some kind of strict regime, then do it under the supervision of a doctor and not for long. Therefore, the menu of many diets is compiled for seven days; more is dangerous. Therefore, when you set yourself the task of "Lose weight in 2 weeks, " let it be a rejection of fast food, soda, alcohol, sweets, smoked foods and other snacks, instead of a few days with only apples. You can get so many benefits from apples that 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 proper physical activity. With the help of a nutritionist, develop a menu, with a trainer - a set of exercises to lose weight - and start. Do not set a strict deadline for weight loss and do not chase results. Your body will not be in a state of anxiety, leading you into hunger and making you think about food. He will just adapt to a different diet and a healthier diet. The more excess weight you have, the longer you should diet. It is better to make proper nutrition a way of life.