Many people ask the question: how to lose weight quickly in a week? And the first thing that comes to mind is to sit in a diet. It doesn't have to be rigid. Choose a diet for a week that allows you to lose weight, but it won't starve. We select an approximate menu that can be used every day, slightly changing the products according to their wishes and preferences. Day diet:
- Breakfast - Saracen wheat porridge (rice) in the water, 1 glass of low fat (yogurt).
- Lunch - Eggs (boiled, steam tortilla): no more than 3 pieces.
- Dinner - Broth soup / chicken / okroshka vegetables in the kefir. You can eat a piece of bread with bran.
- Snack - Fruits (except for bananas, grapes), low -fat cabin cheese.
- Dinner - Low boiled meat (chicken, turkey, rabbit, beef) or fish, steam vegetables or vegetable salad. As a drink, choose green tea, water or sugar coffee.
Adhering to such diet, you can easily lose 2-5 kg in a week. At the same time, you do not need to starve and run out of the use of hateful 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 change. 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 at a meal. Eat so that there is a slight feeling of hunger.
- Avoid the use of simple carbohydrates that are easily digested. Preference for complex carbohydrates, especially for breakfast: cereals, brown ricks, nuts.
- All necessary elements (proteins, fats and carbohydrates) must be present in the diet. Avoiding fats, it will not lose weight. The body is also necessary, like other nutrients.
- Prepare the food correctly. Avoid frying in vegetables or other oil, since said food is definitely not useful. Better cook, cook or bake products. Therefore, they retain the maximum useful properties.
- Try to eat at the same time. This will get used to a certain rate of nutrition, and your body will work as a clock.
The correct rational balanced diet is the answer to the question: how to lose weight effectively without damage to health.
Reduce sugar
Even in thought, how can you lose weight, use your favorite food and not torture with diets? There is a very effective way: reject or at least reduce sugar. About 80% of all products that are at your table contain one or another sugar. Sugar is not only in sweets, but is full of products such as pasta, canned foods, semi -ends, juices, carbonated and alcoholic beverages. How to eat less sugar? Adhering to such rules:
- Use natural - fructose sugar, which is contained in the fruit. Such sugar is useful. The main thing is to know the measure even when you eat fruits.
- Pay attention to packaging: Buy products with minimum sugar content.
- Rek at least one week of sweets: sweets, cakes, cakes and other cakes.
Many doctors and nutritionists believe that sugar is narcotic, so it constantly attracts us to eat something sweet. We reject sugar in any way, and we lose weight in a week without diets and campaigns in the gym.
Reject alcohol and harmful drinks
If you worry how to lose weight, check 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, drinks that contain alcohol negatively affect the human body, cause intoxication, interrupt the liver and negatively affect the brain. Most alcoholic beverages have a high calorie content. And after each glass or glass glass, you must eat something.
- Juices
Buy juices, 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: recently squeezed juice, and then in moderation.
- Soda.
All's favorite drinks contain a lot of sugar. Even if only for a week to leave 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 entire 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 of the chemical processes that are carried out every day in our body. And water helps absorb food and transform it into energy. For weight loss, there are such rules related to water:
- Drink around 1. 5 - 2. 5 liters of water per day.
- Replace all liquid used with ordinary clean water.
- In the summer, in the case of the disease, during intense physical effort, use water 20-30% more than usual.
Use sports nutrition in diet
Serum protein is a food supplement that is performed naturally. In fact, this is a powder that is obtained due to the processing of the milk serum. It contains many useful components: lactose, easily digestible amino acids, vitamins B, calcium and other trace elements. For nutritional and benefits, the additive is equated with breast milk. Such additive helps increase muscle mass and also increases resistance during intense training. The food sports supplement accelerates metabolism, which is an important condition for weight loss.
Reject fast food and semi-terminated products
Do you love sandwiches and fries? Can't imagine your life without fast food? This is a very bad habit. There is no biological value in such foods, only a large amount of "empty" calories that become energy, but fat deposits. Try not to go to fast food restaurants for at least a week. Cook sandwiches and other low -qualification dishes, but useful products at home. Free potatoes in any way are a taboo.
Drink a glass of water with lemon every morning
A very useful habit is drinking a glass of water with 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;
- Improvement of digestion;
- increased immunity;
- Burning fat.
Drink water with honey and lemon for a week, and you will see an obvious progress. If you have stomach problems, renounce the lemon.
Eat fruits
Fruits are very useful foods. They contain a lot 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 entire fruit.
- I swear with fruit.
- Preference to fruits and aqueous berries (watermelon, citrus fruits, apples).
Fruit salads, compotes, gelatin and similar dishes are very useful. They will add diversity to your diet, enriching the body with useful substances.
Gymnastics in the morning
The 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 make easy gymnastics. It can be squats, bow down and sides, run easily in place and other exercises. For vigor and struggle with excess weight, it does not need much: get up early and perform simple exercises for 10-15 minutes. Do gymnastics with pleasure and let it become its constant useful habit.
Go to Sports
Sport is one of the most effective ways of losing weight. In this case, you can choose a lesson that is specifically adequate for you. We offer such types of physical activity:
- Run.
The best time for classes is the night. At the same time, you must execute regularly, otherwise it will not have results.
- Yoga.
An excellent solution for those who are contraindicated in excessive physical effort.
- Cardiocperation. 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 weights.
- Exercises with your own weight.
These are exercises without equipment in which only your body is used. 10 minutes a day, push, squats, as well as a fashion exercise "planck".
- Swim.
A good option to train the entire body that does not create the load in the joints. Register in the pool and swim to your health.
Dance courses
Do you want to lose weight and have fun at the same time? Register to dance. This is a great alternative to sports. During the dance, all muscle groups are trained, the posture improves, breathing is restored and, of course, mood increases. And no matter what kind of dance you choose Latin, people, hip-hop or plastic of strips. The main thing is to attend classes to provide pleasure.
Get to the workplace or study on foot
Do you want to always be fit? 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 the school for the child. Walking is very useful, this is a great training for the heart and muscles. Try to climb the stairs on foot, refusing to travel to the elevator. After a few days, it will notice a significant improvement: the weight will leave, the skin will be younger and the good will improve several times.
Move more throughout the day
We love being too vague for everyone, and we prefer to sit or lie every free minute, buried on the phone screen, television, computer. Let your hobby become more active:
- When cleaning the house, turn on the music and try to clean more active.
- Prepare dinner, dancing.
- Go with your family to walk. Let the children run in the park, and at this time it can ride a bicycle or rollers.
The more movement, the more calories you use.
Go out!
For a long time it is known that the body even uses energy during sleep. Of course, the dream is lower in calorie consumption, yoga or gymnastics several times. But since a person is sleeping 6-8 hours a day, then, during this time, it is possible to lose around 450-500 kcal, and this is equivalent to a driving bicycles per hour. In addition, after a good rest, a person feels full of strength and energy, therefore, ready for a productive day. To improve your dream and make it more useful and effective for weight loss, you need:
- Create a favorable atmosphere in the room. The air must be wet and fresh. This improves breathing, sleep becomes deeper.
- Correctly choose sleep accessories. If you sleep in an awkward position, the body does not rest properly.
- Do not eat excessively at night. An overloaded digestive system will not allow the body to rest completely.
- Walk before bedtime in fresh air. The night walk is a feasible physical activity that helps to sleep fully. The night's cold air saturates the lungs with oxygen, which also contributes to falling asleep.
- Relax. If stress is constantly exceeded, and gloomy thoughts do not allow you to reconcile sleep, try to create the necessary conditions to sleep: read your favorite book, listen to calm and pour.
Scientists have discovered that high quality complete dream is not only the key to health, good health, but also accelerates metabolic processes, which helps reduce weight. Do not forget to sit in a diet or play sports, you should not exhaust yourself. Let him not lose 7, but 3 kg, but there will be no health problems. Establish real goals and scope.