Do you want to lose weight in the shortest possible time? I think yes. Indeed, sometimes, in order to find a suitable image, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.
You only need to change your habits and live a healthier lifestyle, and then your dream will come true. Try to implement the following recommendations in your daily life and in 7 days you will see the first results.
So what do you need to do to lose weight as quickly as possible. First, change your lifestyle, secondly, get used to a new diet and thirdly, exercise. No pills or diets. All you need is willpower!
Lose weight by changing your lifestyle
Our habits matter a lot. By following the good ones, you will not only be able to lose weight but also improve your health.
1. Set realistic goals
Losing weight requires motivation. But your goals must first and foremost be realistic. A great contrast can become a deterrent for you and slow down your weight loss.
For example, 5 kg per week is almost impossible, but 1 kg is quite possible. At the same time, you will not tire yourself much and experience a feeling of hunger. To do this, you need to burn 500-1000 more calories than you consume daily.
2. Time for a meal
The world has changed, we are all in a hurry somewhere, and it turns out that we spend much less time at the dinner table. And a healthy diet is the thing we leave behind the least. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and devote that time entirely to food. Enjoy this process. If you think about a problem, your stomach simply won't be able to communicate to your brain that it's full.
3. Reducing portions
Don't even think about losing weight if your plate is too big. Change it to small, so you eat less and therefore reduce your calorie intake. Usually, when we eat dinner, we tend to eat more than we need. This is terrible.
Cut your usual portion in half, eat only that, and try not to ask for more. Scientists have long pointed to a link between high doses and obesity. If you can't reduce portions, choose low-calorie foods.
4. Eating in front of the TV
Watching TV and eating at the same time is a quick way to gain weight. Is it conscious eating? Nothing like that. What's happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating kicks in, because you are out of control. So turn off the TV and eat mindfully. This will help you control the amount of food you eat so you can see and know exactly how much you need to eat.
5. Satiety and hunger
No matter what anyone says, it is necessary to eat food not at the moment we are hungry, but best of all at a certain time of the day. Why exactly? When we are too hungry, we tend to eat more than we should. This is a complete disaster.
Do not eat to lose weight, does not work here. Because sooner or later you won't be able to resist it and throw yourself on food. The advice is: eat before you get too hungry. But there is one more thing. Finish the meal before you get full.
6. Pleasant sleep
Lack of sleep can eventually lead to weight gain. For example, you feel tired because you did not sleep properly last night. As a result, you may be tempted to skip a workout or any exercise routine you're doing.
You are in a bad mood and don't care. You grab chips or some other high-calorie treat just to make yourself happier. Is it possible to lose weight with this method? Researchers have found that lack of sleep leads to late snacking, high-carb snacks, and large portions.
7. The 80/20 rule
You will definitely like it. What does that mean? You need to discipline yourself. 80% of the time you eat only healthy food and the other 20% - what you want. This will help you control yourself at first. Maybe in time it will no longer be 80 but 90 and at best 100% in general. But don't force yourself if you can't do it yet.
8. Positive attitude
Believe it or not, a good mood and focus on success will help you lose weight effectively and quickly. Tell yourself often that you are healthy and active. Such statements will change your thoughts and mind. Also try to avoid stress and learn not to take everything too seriously.
Lose weight with new eating habits
Even Hippocrates said "We are what we eat" and he was absolutely right. After all, nutrition plays an important role in our health and maintaining a certain body weight. Therefore, it is worth giving yourself only healthy food and then you can hope for a result.
9. Plant food
Eating fruits and vegetables will help you improve your body and reduce weight. One of the main factors that contribute to weight loss is the consumption of foods with low energy density.
Vegetables and fruits contain a lot of water and fiber. It is this food that will make you feel full and thus prevent overeating. And I hasten to assure you that this theory has been confirmed by scientists.
10. Eating soups
It may seem surprising, but soups have their positive aspects. Soup at the start of a meal will help curb your appetite and end up eating less. In addition, such a first meal can be very nutritious, but at the same time low in calories.
But this is exactly what a person who wants to lose weight needs. So feel free to use soups with chicken or beef stock, as well as vegetables. By the way, this fact is supported by scientific research.
11. Whole grain feed
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly and provides a long feeling of satiety.
A scientific study showed that women who included whole grains in their diet were 2 times less likely to gain excess weight and also reduced the amount of abdominal fat.
12. Eliminate sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will quote the results of scientific research.
One study found that consuming sugary drinks could cause weight gain in women. Another confirms the harmful effects of excessive sugar consumption on the human body.
13. No bacon
Agreed, bacon is one of the most delicious foods. But it is unfortunately very harmful to health. This product contains too much bad fat (68%).
According to one scientific study, a diet rich in saturated fat contributes to the development of obesity. Therefore, if you are trying to lose weight, avoid bacon. Replace it with vegetables or eggs.
14. Green tea
Health experts recommend drinking this drink because it is incredibly healthy. Green tea stimulates the burning of calories in our body. Scientists have found that it promotes weight loss.
This drink contains many antioxidants, the most powerful of which are catechins. It has been found that they speed up the metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right snack
We usually eat foods that we should stay away from. How about a healthy snack? You can bring something useful from home, such as fruit, granola bars or popcorn. These foods contain fewer calories, so they don't allow you to gain weight.
16. Harmful foods
It often happens that the most harmful food, as luck would have it, is the most delicious. And sometimes it's so hard to let go. But to get rid of the extra pounds, you have to do it. No fried food, chips, sauces, fast food, mayonnaise, etc. fl.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods raise bad cholesterol levels and make you prone to heart disease and obesity.
17. Good fats
Yes, there are a few. In fact, without these nutrients, the normal functioning of the body is impossible. They support healthy skin, hair, nails and also help absorb vitamins A, D, E and K. The main thing is to be able to distinguish good fats from bad ones.
Sources of healthy fats include foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, and more. Such foods will help maintain cardiovascular health, prevent arthritis, dementia and depression, and of course promote weight loss.
18. Taking vitamin C
Fruits that contain vitamin C, such as oranges, grapes, kiwi, etc. s. etc. , make you feel full and don't add many calories. Ascorbic acid helps to maintain health and even lose weight, because this vitamin is able to burn fat.
Magnesium also helps with weight loss. It is a valuable mineral that not only strengthens the immune system and reduces inflammation, but also regulates digestion. Magnesium does wonders for our skin and waistline.
19. Increase water consumption
Nothing new here. If you are serious about losing weight, your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to follow such rules, then make it a habit to drink one glass of water before a meal (to prevent overeating) and another after (to improve digestion).
Numerous scientific studies confirm the effectiveness of water for weight loss. So drink clean water and not high-calorie drinks and soda. This will help you lose weight faster.
Get in shape with exercise
Where do without them. If you lie on the sofa and follow all the previous recommendations, it is unlikely that you will be able to lose weight in a week. So keep your body moving and it will please you with a fabulous figure.
20. Yoga classes
No exercise has become as popular as yoga. It is very effective and to practice it you don't need almost anything, although only a mat. Yoga is incredibly healthy and if done regularly will help in weight loss.
Are you in doubt? Not worth it. Here's how it all works. Yoga creates an invisibly strong connection between body and mind, making you more aware. Therefore, you will always be in control of how much and what you eat, as well as when you are full and when you are really hungry.
A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helped them lose weight, or at least keep it off.
21. All Activities
You can burn a few extra calories each day if you do quick and easy exercises like sit-ups or push-ups. Or walk at a fast pace to the store (20 minutes) and back, if possible with bags. Or clean the house, work in the garden, play outdoor games with the child. Ignite your fantasy!
22. Morning exercises
In fact, there is nothing wrong with exercising at night. But exercising in the morning has its benefits. According to scientific studies, morning exercises improve the quality of sleep at night. And this will eventually lead to weight loss. After all, good sleep is the key to successful weight loss.
23. Strength training
One way to lose weight is to lift weights. Such exercise helps burn fat and build muscle mass. In addition, it helps eliminate dangerous visceral fat on the abdomen and accelerates metabolism.
No, I'm not encouraging you to pull bars. You can simply add weights to your workout. It can be water bottles, heavy books or weights. Start with small weights and then gradually increase. You can also alternate between strength and cardio exercises.
That's all it takes. So, are you ready to challenge yourself and lose weight in a week? Take action! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and you will surely succeed!