Do you want to lose weight in the shortest possible time? I think yes. Indeed, sometimes, to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.
You just need to change your habits and lead a healthier lifestyle, and then your dream will come true. Try to implement 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 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 takes motivation. But your goals must first be realistic. The fantastic opposite can become an obstacle 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 will not tire yourself too much and you will experience a feeling of hunger. To do this, you need to burn 500-1000 calories more than you consume every day.
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 healthy food is what we pay less attention to. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat carefully while eating. Give yourself at least 20 minutes and devote this 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. Reduction of 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 eat dinner, we tend to eat more than we need. This is terrible.
Cut your usual portion in half, eat only that, and don't try to ask for more. Scientists have long identified 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 quick way to gain weight. Is it conscious food? Nothing like this. What is happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
After all, overeating starts because you don't control yourself. So turn off the TV and eat carefully. 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, it is necessary to eat food not when we are hungry, but preferably at a certain time of the day. Why exactly? When we are very 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 will go after the food. The tip is: eat before you're very 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 get enough sleep 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 you don't care. You grab chips or some other calorie-dense treat just to make you feel happier. Is it possible to lose weight with this method? Scientists have found that lack of sleep leads to late meals, high-carbohydrate meals 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 remaining 20% - what you want. This will help you control yourself in the beginning. Maybe over time it will no longer be 80, but 90, and at best, 100% in general. But don't force yourself if you can't yet.
8. Positive attitude
Believe it or not, a good mood and a 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, food plays an important role in our health and maintaining a certain body weight. Therefore, it is worth eating 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 lose 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, this theory has been confirmed by scientists.
10. Eating soups
It may seem unexpected, but soups have their positive sides. Soup at the start of your meal will help you 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. Therefore, feel free to use soups with chicken or beef broth, as well as those with vegetables. By the way, this fact is supported by scientific research.
11. Food with whole grains
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.
A study found that consuming sugar-sweetened beverages can cause weight gain in women. Another confirms the harmful effect of excessive sugar consumption on the human body.
13. No bacon
Agree, bacon is one of the most delicious foods. But unfortunately it is very harmful to health. This product contains a lot of 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, then avoid bacon. Replace it with any vegetable or egg.
14. Green tea
Health experts advise drinking this drink because it is extremely healthy. Green tea stimulates the burning of calories in our body. Scientists have discovered 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 snack
We usually eat foods that we really 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 will not 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 extra pounds you have to do it. No fried foods, chips, sauces, fast foods, mayonnaise, etc.
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 some. In fact, without these nutrients, the normal functioning of the body is impossible. They support the health of the skin, hair, nails, and help absorb vitamins A, D, E and K. The main thing is to be able to distinguish the good fats from the bad ones.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, nuts, olive and coconut oils, and others. 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 that contain vitamin C, such as oranges, grapes, kiwi, etc. , make you feel full and also don't add too many calories. Ascorbic acid helps maintain health and even lose weight, because this vitamin is able to burn fat.
Magnesium also helps to lose weight. 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 implement such norms, then make it a habit to drink a 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, and not high-calorie drinks and soda. This will help you lose weight faster.
Get fit with exercise
Where to do 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. Therefore, keep your body moving and you will be satisfied with a magnificent figure.
20. Yoga classes
No exercise has become as popular as yoga. It is very effective and for its practice you need almost nothing, if only a mat. Yoga is extremely healthy and if done regularly, it will help in weight loss.
Are you in doubt? Not worth it. Here's how it all works. Yoga creates a strong invisible connection between body and mind, makes 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 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, 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. Exercises in the morning
In fact, there is nothing wrong with exercising in the evening. But physical activity in the morning has its own benefits. According to scientific studies, exercising in the morning 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 burn fat and build muscle mass. In addition, it helps eliminate dangerous visceral fat in the abdomen and accelerates metabolism.
No, I'm not encouraging you to pull a barbell. You can simply add weights to your workout. It can be water bottles, heavy books or dumbbells. Start with small weights and then gradually increase. You can also alternate between strength and cardio exercises.
That's all there is to it. So are you ready to challenge yourself and lose weight in a week? Act! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and then you will definitely succeed!