Do you want to lose weight in the shortest possible time? I think so. Indeed, sometimes in order to find the desired figure, girls go to extreme measures. I suggest you read 23 tips on how to lose weight quickly in a week.
One only needs to change one's habits and lead a healthier lifestyle and then your dream will come true. Try to implement the following recommendations in your daily life 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 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. Setting realistic goals
Losing weight requires motivation. But your goals must first of all be realistic. Fantastic vice versa can become a deterrent for you and slow down your weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is quite possible. At the same time, you won't get too tired and feel hungry. To do this, you need to burn 500-1000 calories more than you consume daily.
2. Meal time
The world has changed, we are all in a hurry to get somewhere, and it turns out that we spend much less time at the dinner table. And healthy eating is what we pay the least attention to. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat mindfully while eating. Set aside at least 20 minutes and devote that time entirely to food. Enjoy this process. If you think about problems, then your stomach will simply not be able to convey the information to the brain that it is full.
3. Reduce portions
Don't even think about losing weight if your plate is too big. Change it to a small one, so you'll eat less and therefore reduce your calorie intake. Usually, when we have dinner, we have a habit of eating more than necessary. This is terrible.
Cut your usual portion in half, eat only that, and don't try to ask for more. Scientists have long established the link between large portions and obesity. If you can't cut down on 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 of the kind. What is happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating occurs because you are not in control. So turn off the TV and eat mindfully. This will help you regulate the amount of food you eat so 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 exactly? When we are too hungry, we tend to eat more than we should. This is a real disaster.
Don't eat to lose weight, it doesn't work here. Because sooner or later you won't be able to stand it and you'll lash out at the food. The tip is: eat before you get too hungry. But there is another point. Finish your meal before you're full.
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 a workout or any exercise routine you do.
You're in a bad mood and you don't care. You grab chips or some other high-calorie treat just to make yourself feel happier. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to late breakfasts, high-carbohydrate snacks and large portions.
7. The 80/20 Rule
You will definitely like it. What does it mean? You have 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 in the beginning. Perhaps over time it will no longer be 80, but 90, and at best 100% in general. But don't force yourself if you still can't.
8. Positive attitude
Believe it or not, a good mood and focus on results 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 eating only healthy food and then you canyou hope for a result.
9. Plant food
Eating fruits and vegetables will help you improve your body and reduce your weight. One of the main factors contributing to weight loss is the consumption of foods with low energy density.
Vegetables and fruits contain a lot of water and fiber. It is these foods that will make you feel full, thus preventing overeating. And I hasten to assure you that this theory has been confirmed by scientists.
10. Eating soups
It may seem unexpected, but soups have their positive sides. Soup at the beginning of your meal will help you curb your appetite and ultimately eat 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. Therefore, feel free to use soups with chicken or beef broth, as well as vegetable soups. By the way, this fact is supported by scientific research.
11. Whole grain food
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly, providing 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
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 can cause weight gain in women. Another confirms the harmful effects of excessive sugar consumption on the human body.
13. No bacon
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 a 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 any vegetables or eggs.
14. Green tea
Health experts advise you to drink this drink because it is amazingly 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. They have been found to speed up metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right breakfast
We usually snack on foods that we really should stay away from. How about a healthy breakfast? You can take something healthy from home with you, like fruit, granola or popcorn. These foods contain fewer calories, so they won't make you gain weight.
16. Harmful foods
It often happens that the most harmful food is luckily the most delicious. And sometimes it's so hard to let go. But to get rid of extra pounds, you have to do it. No fried foods, fries, sauces, fast food, mayonnaise, etc.
Cream 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 those. In fact, without these nutrients, the normal functioning of the body is impossible. They support the health of the skin, hair, nails, and also help the absorption of vitamins A, D, E and K. The main thing is to be able to distinguish the good fats from the bad.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive oil and coconut oil, etc. Such food will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression and, of course, contribute to weight loss.
18. Vitamin C intake
Fruits containing vitamin C, such as oranges, grapes, kiwis, etc. , they make you feel full and also don't add a lot of calories. Ascorbic acid helps to maintain health and even lose weight, since 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 waist size.
19. Increase your water intake
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).
Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, not high-calorie drinks and carbonated drinks. This will help you lose weight faster.
Get in shape with exercise
Where without them. If you lie on the sofa and follow all the previous advice, then it is unlikely that you will be able to lose weight in a week. So keep your body moving and it will delight you with a magnificent figure.
20. Yoga classes
No workout 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 will help with weight loss.
Are you in doubt? Not worth it. Here's how it all works. Yoga creates an invisible strong connection between the body and the 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 truly hungry.
A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helps you lose weight, or at least keep it off.
21. Any Activity
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 brisk 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. Turn on your imagination!
22. Morning gymnastics
There's actually nothing wrong with exercising in the evening. But being physically active in the morning has its benefits. According to scientific research, morning exercise improves 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 to burn fat and build muscle mass. In addition, it helps to eliminate dangerous visceral fat on the abdomen and accelerates the metabolism.
No, I'm not urging you to pull bars. You can simply add weights 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 is all. So, are you ready to challenge yourself and lose weight in a week? Taking action! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and then you will definitely succeed!