Do you want to lose weight in the shortest possible time? I think yes. Indeed, sometimes in order to find the desired figure, girls resort to the most extreme measures. I recommend reading 23 tips on how to lose weight quickly in a week.
All you have to do is 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, thirdly, engage in physical activity. No pills or diets. All you need is willpower!
Lose weight through lifestyle changes
Our habits matter a lot. By following the good ones, you will be able to not only lose weight, but also improve your health.
1. Setting realistic goals
Losing weight requires motivation. But your goals must first be realistic. The fantastic, on the contrary, can become a deterrent and slow down weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is quite possible. At the same time, you will not particularly exhaust yourself and feel the feeling of hunger. To do this, you need to burn 500-1000 calories more than you consume each 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 a healthy diet is what we pay the least attention to. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat carefully when eating. Take at least 20 minutes for yourself and devote that time entirely to food. Enjoy the 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. Reducing 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. We usually have a habit of eating more than we need at dinner. It's terrible.
Cut your usual portions 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 cannot reduce 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 mindful eating? Nothing like that. What is going on? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating begins because you do not 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 to eat.
5. Satiety and hunger
No matter what anyone says, food should be eaten not at the moment when we are hungry, but at the best time of the day. Why exactly? When we are too hungry, we tend to eat more than we should. It is a real disaster.
Do not eat to lose weight does not work here. Because sooner or later you won't be able to stand it and will rush to the food. Here's the tip: eat before you're too hungry. But there is another point. Finish your meal before you get tired.
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 you do.
You are in a bad mood and you don't care. You grab chips or some other caloric treat to make you feel happier. Is it possible to lose weight with this method? Scientists have found that lack of sleep leads to late snacking, high-carb snacks and large portions.
7. The 80/20 rule
You will definitely like it. What does it mean? You need 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 push yourself if you can't yet.
8. Positive attitude
Believe it or not, a good mood and focus on the result 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 feeding yourself only with healthy food and then you can hope for a result.
9. Plant food
Eating fruits and vegetables will help improve your health and reduce 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 aspects. Soup at the beginning of a meal will help reduce 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, safely use soups with chicken or beef broth, as well as vegetables. By the way, this fact is confirmed 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-lasting feeling of satiety.
A scientific study showed that women who included whole grains in their diet were 2 times less likely to be overweight and also reduced belly fat.
12. Eliminate sugar
If you want to lose weight, this product should be the last one. To convince you of this, I will quote the results of scientific research.
One study found that drinking sugar-sweetened beverages can cause weight gain in women. Another 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 it is unfortunately 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 vegetables or eggs.
14. Green tea
Health experts recommend drinking this drink because it is surprisingly 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 strongest of which are catechins. They have been found to boost metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right snack
We tend to snack on foods we should really avoid. 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 won't make you 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 so hard to let it go. But in order to get rid of extra pounds, it must be done. No fried foods, fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods increase bad cholesterol and make you vulnerable to heart disease and obesity.
17. Good fats
Yes, there are. In fact, without these nutrients, normal functioning of the body is impossible. They support the health of the skin, hair, nails, and also help to absorb vitamins A, D, E and K. The main thing is to know how 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 cardiovascular health, prevent arthritis, dementia and depression and, of course, promote weight loss.
18. Use of vitamin C
Fruits containing vitamin C, such as oranges, grapes, kiwi, etc. c. , makes you feel full and doesn't add a lot of calories either. Ascorbic acid helps to maintain health and even lose weight, because 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
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).
Many scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water instead of high-calorie drinks and soda. 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 tips, you will hardly lose weight in a week. So keep your body moving and it will make you happy with a great figure.
20. Yoga lessons
No workout has become as popular as yoga. It is very effective and requires almost nothing to practice it, except a mat. Yoga is incredibly healthy and if done regularly will help you lose weight.
Do you doubt? Not worth it. Here's how it all works. Yoga creates an invisible strong connection between body and mind, makes you more aware. So you'll always be in control of how much and what you eat, as well as when you're full and when you're really hungry.
A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helped them lose weight, or at least keep it off.
21. Any Action
You can burn a few extra calories each day by doing quick and easy exercises like sit-ups or push-ups. Or walk briskly 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 fantasy!
22. Morning exercise
There's actually nothing wrong with exercising in the evening. However, physical activity in the morning has its advantages. 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 by lifting weights. Such physical activities help burn fat and build muscle mass. In addition, it helps to eliminate the dangerous visceral fat on the abdomen and accelerates the metabolism.
No, I'm not encouraging you to pull bars. You can simply add weight to your workout. These can be water bottles, heavy books or dumbbells. Start with light weights and then gradually increase. You can also alternate strength and cardio exercises.
That is all. So, are you ready to challenge yourself and lose weight in a week? To do! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle, and then you will definitely succeed!