Do you want to lose weight in the shortest time? I think yes. Indeed, sometimes, in order to find the desired figure, girls go to the most extreme measures. I recommend that you read 23 tips on how to lose weight quickly in a week.
You only need to change your habits and lead a healthy lifestyle, and then your dream will come true. Try to include the following recommendations in your daily routine and after 7 days you will see the first results.
So, what should you do to lose weight as quickly as possible? First, change your lifestyle, secondly, get used to a new diet and thirdly, engage in physical activity. No pills and no diet. All you need is willpower!
Lose weight through lifestyle changes
Our habits matter a lot. By following the good, you will not only be able to lose weight, but also improve your health.
1. Setting realistic goals
Losing weight requires motivation. But your goals must first be realistic. On the contrary, fantasy can become a limiting factor 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 exhaust yourself too much and experience a feeling of hunger. To do this, you need to burn 500-1000 calories more than you consume daily.
2. Dinner time
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 healthy eating is something we pay the least attention to. But this addiction to food can be dangerous.
Eating right means eating slowly. Eat mindfully when eating. Give yourself at least 20 minutes and devote that time entirely to food. Enjoy the process. If you're thinking about problems, then your stomach just won't be able to tell 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 a smaller one, so you'll eat less and reduce your calorie intake accordingly. Usually, when we have dinner, we have a habit of eating more than we need. This is horrible.
Cut your usual portion in half, eat only that, and don't try to ask for more. Scientists have long established a link between large portions and obesity. If you can't reduce portions, then choose low-calorie foods.
4. Eating in front of the TV
Watching TV and eating at the same time is a fast way to gain weight. Is it mindful eating? nothing like that. What is happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Ultimately, overeating begins because you are not in control of yourself. So turn off the TV and eat heartily. This will help you regulate the amount of food you can see and know exactly how much you should be eating.
5. Satiety and hunger
No matter what anyone says, we should eat food not when we are hungry, but preferably at a certain time of the day. why exactlyWhen we are very hungry, we eat more than we need. This is a real disaster.
Do not eat to lose weight, it does not work here. Because sooner or later you won't be able to stand it and you will go to the food. The advice is this: eat before you are very hungry. But there is another point. Finish your meal before you get bored.
6. Pleasant sleep
Lack of sleep can eventually lead to weight gain. For example, you feel tired because you didn't sleep well last night. As a result, you may be tempted to skip your workout or any exercise you're doing.
You are in a bad mood and you don't care. You reach for chips or other high-calorie foods to make you feel happy. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to delayed meals, carbohydrate-rich foods and large portions.
7. 80/20 rule
You will definitely like it. What does it mean? You need to discipline yourself. 80% of you eat only healthy food, and the other 20% is what you want. This will help you control yourself from the beginning. Perhaps over time it will no longer be 80, but 90, and in the best case, generally 100%. But don't force yourself if you can't yet.
8. Positive attitude
Believe it or not, a good mood and focus on results can help you lose weight effectively and quickly. Tell yourself often that you are healthy and active. Such statements will change your thoughts and opinions. Also try to avoid stress and learn not to take things 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 eating only healthy food and then hope for results.
9. Vegetable food
Eating fruits and vegetables can help you improve your body and lose weight. One of the main factors in 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 makes you feel full, thereby preventing 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 positive sides. Soup at the beginning of a meal will help curb your appetite and make you eat less. In addition, such a first meal can be very nutritious, but at the same time low-calorie.
But this is exactly what a person who wants to lose weight needs. Therefore, feel free to use soups with chicken or beef broth, as well as vegetables. By the way, this fact is confirmed by scientific studies.
11. Whole grain foods
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is absorbed very slowly, which ensures 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 belly fat.
12. Eliminate sugar
If you want to lose weight, this product should be the last one. I will cite the results of scientific research to prove this.
One study found that consumption of sugar-sweetened beverages may cause weight gain in women. The second confirms the harmful effects of excessive sugar consumption on the human body.
13. No bacon
I agree, bacon is one of the tastiest foods. But, unfortunately, it is 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. So if you're trying to lose weight, avoid bacon. Replace it with any vegetable or egg.
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 helps to lose weight.
This drink contains many antioxidants, the most powerful of which are catechins. They have been found to speed up metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right food
We usually eat foods that we should really avoid. What about healthy snacks? You can bring something healthy from home, such as fruit, granola or popcorn. These foods contain less calories, so they will not allow you to gain weight.
16. Harmful food
It often happens that the most harmful food is, as luck would have it, the most delicious. And sometimes it's very hard to let go. But you have to do it to get rid of extra pounds. No fried food, French fries, sauces, fast food, mayonnaise, etc. Sh.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods raise bad cholesterol levels and make you vulnerable 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 contribute to the health of the skin, hair, and nails, and also promote the absorption of vitamins A, D, E, and K. The main thing is to distinguish good fats from bad.
Sources of healthy fats include foods rich in omega-3 fatty acids, avocados, walnuts, olive and coconut oils, and others. Such foods will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression and, of course, help with weight loss.
18. Taking vitamin C
Fruits containing vitamin C, such as oranges, grapes, kiwi, etc. Sh. , makes you feel full and also does not add many calories. Ascorbic acid helps to maintain health and even lose weight, because this vitamin can 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 your water intake
There is nothing new here. If you are serious about losing weight, then your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to follow such norms, then make it a habit to drink one glass of water before meals (to prevent overeating) and another after (to improve digestion).
A number of scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, not high-calorie drinks and soda. This will help you lose weight quickly.
Get fit with exercise
Where without them. If you lie on the sofa and follow all the previous advice, then it is unlikely that you will lose weight in a week. So, keep your body moving and it will impress you with a great figure.
20. Yoga lessons
No exercise has become as popular as yoga. It is very effective and you need almost nothing to practice it except a mat. Yoga is incredibly healthy and if done regularly, it can help you lose weight.
do you doubtIt is not worth. Here's how it all works. Yoga creates an invisible powerful connection between body and mind, increasing awareness. Therefore, you are always 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 can help you lose weight, or at least keep it off.
21. Any activity
You can burn a few extra calories every day if you do some quick and easy exercises like sit-ups or push-ups. Or walk at a brisk pace to the store (20 minutes) and back, with bags if possible. Or clean the house, work in the garden, play outdoor games with the child. Turn on your imagination!
22. Morning exercises
In fact, there is nothing wrong with exercising in the evening. But morning physical activity 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 physical activity helps burn fat and build muscle mass. In addition, it helps to get rid of dangerous visceral fat on the stomach and accelerates the metabolism.
No, I'm not encouraging you to lift a barbell. You can simply add weight to your workout. These can be water bottles, heavy books or dumbbells. Start with small weights and then gradually increase them. You can also alternate strength and cardio exercises.
That's all. So, are you ready to challenge yourself and lose weight in a week? Act! Be active, positive and set realistic goals. Try to change your eating habits and lifestyle and then you will definitely succeed!