Many people ask the question: how to lose weight quickly in a week? And the first thing that comes to mind is sitting on a diet. It must not be rigid. Choose a diet for a week that will allow you to lose weight, but will not make you starve. We have selected an approximate menu that can be used every day, slightly changing the products in accordance with desires and preferences. Diet of the day:
- Breakfast - Porridge of buckwheat (rice) on the water, 1 glass of low fat kefir (yogurt).
- Lunch - Eggs (boiled, in the form of a steam omelette) - no more than 3 pieces.
- Dinner - Chicken broth / vegetable soup / Okroshka on Kefir. You can eat a piece of bread with a bran.
- Afternoon snack - Fruits (with the exception of bananas, grapes), low -fat cottage.
- Dinner - low fatty meat (chicken, turkey, rabbit, lean beef) or fish, steam vegetables or vegetable salad. As a drink, choose green tea, water or sugar coffee.
By adhering to such a diet, you can easily lose 2-5 kg in a week. At the same time, it is not necessary to starve and run out with the use of hated 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 be changed. For an effective result, adhere to the following recommendations:
- Eat less, but several times a day. It is wrong to eat the entire daily caloric rate in a meal. Eat so that there is a slight feeling of hunger.
- Avoid the use of simple carbohydrates that are easily digested. Give the preference to complex carbohydrates, especially for breakfast: cereals, rick brown, walnuts.
- All the necessary elements - proteins, fats and carbohydrates - should be present in the diet. By avoiding fats, you will not lose weight. The body is also necessary, like other nutrients.
- Prepare the food correctly. Avoid frying in vegetables or other oil, since this food is certainly not useful. Cook better, cook over low heat or cook. So they keep the maximum of useful properties.
- Try to eat at the same time. This will get used to a certain rhythm of nutrition and your body will work like a clock.
The correct balanced rational diet is the answer to the question: how to lose weight effectively without damage to health.
Reduce sugar
Still thought, how can you lose weight, use your favorite food and not torture yourself with diets? There is a very effective way: refuse or at least reduce sugar. About 80% of all the products found on the table contain one or another amount of sugar. Sugar is found not only in desserts, but it is also full in products such as pasta, canned food, semifinated products, juices, charred and alcoholic drinks. How to eat less sugar? Adhere to these rules:
- Use natural sugar - fructose, which is contained in fruit. This sugar is useful. The main thing is to know the measure even when you eat fruits.
- Pay attention to the packaging: buy products with a minimum sugar content.
- Refuses at least one week from desserts: desserts, cakes, cakes and other pastries.
Many doctors and nutritionists consider narcotic sugar, so we are constantly attracted to eat something sweet. We refuse sugar in any shape - and we lose weight in a week without diets and campaigns in the gym.
Refuse alcohol and harmful drinks
If you worry about how to lose weight, review 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 increase:
- Alcohol.
As you know, the drinks containing alcohol negatively affect the human body: they cause intoxication, interrupt the liver and negatively influence the brain. Most alcoholic beverages have high -level content. And after each glass of glass or glass, you have to eat something.
- Juices.
Buy all 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 - Just squeezed juice and then in moderation.
- Soda.
Everyone's favorite drinks contain a huge amount of sugar. If only for a week to abandon these drinks, there is a high probability not only to lose a couple of kilograms, but also to improve the conditions of the skin and the entire body.
Drink more water
Everyone knows that water is the most useful fluid for the body of any living creature. It contains important trace elements, moreover, it is necessary for most of the chemical processes that are performed every day in our body. And water helps to absorb food and transform it into energy. For weight loss, there are these rules relating to water:
- Drink about 1, 5 - 2, 5 liters of water per day.
- Replace all the liquid used with ordinary clean water.
- In summer, in case of illness, during an intense physical effort, it uses water 20-30% more than usual.
Use sports nutrition in the diet
The serum protein is a food supplement made on a natural basis. In fact, this is a dust 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 nutrition and benefits, the additive is equated to breast milk. Such an additive helps to increase muscle mass and also increases resistance during intense training. The food sport supplement accelerates the metabolism, which is an important condition for weight loss.
Refuse fast food and semi -final products
Ami sandwich and french fries? Can't imagine your life without food from fast food? This is a bad habit. There is no biological value in this food, only a huge number of "empty" calories that are converted not to energy, but in fat deposits. Try not to go to Fast Food restaurants for at least a week. Cook sandwiches and other dishes of low -calorie products, but useful at home. Free potatoes in any shape are a taboo.
Drink a glass of water with lemon every morning
A very useful habit is to drink a glass of water on an empty stomach every morning. The most optimal drink is hot water + a piece of lemon (lemon juice) + honey + ginger. All these ingredients overall contribute to:
- acceleration of the metabolism;
- Improve digestion;
- increase in immunity;
- burning fat.
Drink water with honey and lemon for a week and you will see obvious progress. If you have problems with the stomach, give up lemon.
Eat fruit
The fruits are very useful foods. They contain a huge amount of vitamins and trace elements, fiber, which is necessary for our body every day. To lose weight, follow the following tips:
- Instead of juices, he eats all the fruit.
- Swears with fruit.
- Give preference to fruits and watery berries (watermelon, citrus fruits, apples).
Fruit salads, composed, jelly and similar dishes are very useful. They will add diversity to your diet, enriching the body with useful substances.
Making gymnastics in the morning
In the morning it is the most important part of the day. After waking up, our body needs a smoothie, starting so that it can work productively during the day. For this, it is recommended to do easy gymnastics. It can be squat, tilt and sides, easily run in position and other exercises. By vigor and fight with excess weight, you don't need much: get up early and perform simple exercises for 10-15 minutes. Do gymnastics with pleasure and let it become your constant useful habit.
Go for sport
Sport is one of the most effective ways to lose weight. In this case, you can choose a lesson suitable for you. We offer these types of physical activity:
- Race.
The best time for lessons is the evening. At the same time, it is necessary to perform regularly, otherwise there will be no result.
- Yoga.
An excellent solution for those who are contraindicated in excessive physical effort.
- Cardocooperation. P
Once they fight with excess weight and also improve physical health, they train heart muscle. The simplest exercises are jumping with a rope, classes on an exercise bike, the use of dumbbells.
- Exercises with your weight.
These are exercises without equipment in which only your body is used. 10 minutes a day, do push -up, squat and a trendy "Planck" exercise.
- I swim.
A good option to train the entire body that does not create the load on the joints. Sign up in the pool and swim for your health.
Visit dance courses
Do you want to lose weight and have fun at the same time? Sign up to dance. This is an excellent alternative to sport. During dance, all muscle groups are trained, the posture improves, breathing is restored and, of course, mood increases. And it doesn't matter at all what kind of dance Choose-Latin, Folk, Hip-Hop or plastic. The main thing is that attending lessons to bring pleasure.
Go to the workplace or study on foot
Do you always want to be fit? Walk more on foot. If you have your car, leave it in the garage for a week, let it rest. Go everywhere on foot - at the shop, the park, kindergarten or school for the child. Walking is very useful, this is an excellent training for the heart and muscles. Try to climb the stairs on foot, refusing to travel to the elevator. After a few days, you will notice a significant improvement: the weight will go, the skin will be younger and the well -being will improve several times.
Move more during the day
We love to be too lazy for everyone and prefer to sit or lie down every free minute, buried on the phone, TV, computer screen. Let your pastime become more active:
- When you clean the house, turn on the music and try to clean more active.
- Prepare dinner, dances.
- Go with your family to take a walk. Let the children run in the park and at the moment you can go by bicycle or rollers.
More movement, more calories use.
Go out!
It has been known for some time that the body even uses energy during sleep. Of course, the dream is lower in the consumption of calories walking, yoga or gymnastics several times. But given that a person sleeps 6-8 hours a day, so during this period it is possible to lose about 450-500 kcal, and this is equivalent to a hourly bicycle guide. In addition, after a good rest, a person feels full of strength and energy, then ready for a production day. To improve sleep and make it more useful and effective for weight loss, it is necessary:
- Create a favorable atmosphere in the room. The air should be wet and fresh. This improves breathing, the dream becomes deeper.
- Choose correctly sleeping accessories. If you sleep in an uncomfortable position, the body is not correctly based.
- Don't eat too much at night. An overload digestive system will not allow the body to rest completely.
- Walk before bedtime to bed. The evening walk is a feasible physical activity that helps you sleep full. The cold night air saturated with oxygen with oxygen, which also contributes to falling asleep.
- Relax. If stress is constantly overcome and dark thoughts do not allow you to fall asleep, try creating the necessary conditions for sleeping: read your favorite book, listen to calm music and pour.
Scientists have discovered that high quality sleep is not only the key to health, good health, but also accelerates metabolic processes, which helps to reduce weight. Don't forget that sitting on a diet or playing sports, you shouldn't exhaust yourself. Leave yourself not 7, but 3 kg, but there will be no health problems. Establish real and achieving objectives.