Is it realistic to lose 2-3 or more kilograms in a week at home? Yes, this is absolutely true, but only under certain conditions. If you don't know how to lose weight, but you have a burning desire to lose extra pounds, read this article carefully. Losing weight is a complex process and consists of separate elements.
So how do you lose weight in a week? In order to lose weight quickly and correctly and at the same time not harm the body, pay attention to two fundamental factors: nutrition and exercise.
Proper nutrition
How to lose weight in a week at home? You don't have to starve and exhaust yourself with intense strength training. To get started, just review your diet and create an optimal menu for the week.Eat healthy to lose weight.
This means that you need to eat fractionally, that is, at least 5 times a day with an interval of 3-4 hours. Eat small meals (about 200 grams each). At the same time, we recommend completely abandoning the following products that are harmful to the figure:
- salt and sugar;
- strong coffee, tea;
- tomato sauce, mayonnaise and other products with carcinogenic fats;
- sweet cakes;
- fresh white bread;
- fried food;
- fatty foods.
By eliminating all of the above from your diet, you will no longer wonder if you can lose weight in a week. You will see the changes almost immediately. In this case, focus on healthy foods. It will help you lose weight at home in 1 week and at the same time it will nourish you well.
All people who lose weight should eat fruits and vegetables, sources of carbohydrates and fiber. Fruit is best eaten before lunch (this will help normalize your weight). And in general, during these seven days, pay more attention to plant foods. But you won't be full of grass, so you should also eat animal protein in the form of lean meat (rabbit, beef, chicken, but not pork).
Not sure how to lose weight? Eat lean fish, a source of an essential element called phosphorous. And of course one of the prerequisites is to drink plenty of plain water (up to 2 liters per day).
Physical activity
Physical inactivity (or reduced mobility) not only negatively affects health, it also leads to rapid weight gain. Therefore, those for whom it is really important to lose weight urgently should not only eat well, but also pay attention to physical activity every day. After all, healthy food is only half the battle, you will need to adjust your figure by burning excess calories (entering the body with food).
So how can you lose weight in a week through physical activity? To do this, you need to exercise daily:
- running;
- swim;
- squats;
- push-up;
- pull-up;
- quick walk;
- cycling;
- work in simulators.
There are really no specific recommendations for the type of exercise. It can be any activity or group of exercises from the list sent. For many people and for every second person who has lost weight, sport has become a way of life.
However, you don't have to spend hours exhausted in the gym. It is enough to dedicate about 60 minutes to physical activity.
Exercise is the second important ingredient that, along with proper nutrition, allows you to lose weight in a week without dieting. Nothing happens like that, you have to sacrifice something. In this case, we are talking about force and time. This is the only way to lose weight in a relatively short time.
Diets
We discovered what to eat and what should be excluded from the diet, we learned about the great importance of regular physical activity. But proper nutrition and exercise are only two (albeit the safest) ways to lose weight. The third is with the help of a specific energy system. How much weight can you lose in a week if you follow a strict diet? Experience shows that it is possible to lose 3 to 10 kilograms (depending on the program).
Water (remove 5 kg)
Immediately it is necessary to warn that such a diet is very harsh, you cannot do without willpower and persistent desire. You can eat any food low in fat and calories, but only in moderation and in a balanced way. You should drink water 30 minutes before and after meals (no more than 3 glasses). After 18: 00, you must completely refuse food.
Drink slightly warm water, as cold water slows down your metabolism. If you are hungry, drink a glass (200 g) of water. Toxins and toxins will be removed from the body naturally. However, be careful, since electrolytes and minerals are removed from the body in the same way. Therefore, the diet is practiced only in extreme cases (when you need to lose weight fast enough).
Buckwheat (remove 7 kg)
Not sure how to lose weight fast? Then, pay attention to one of the foods with the least calories: buckwheat (it should be eaten boiled every day without salt, sugar, oil and spices). For a change, you can sometimes drink kefir and without fail consume at least 1. 5-2 liters of clean water per day. At the end of the week (6-7 days), you can eat non-nutritious vegetables or fruits. The buckwheat diet has proven to be very effective.
Kefir
What do you think, how many kg can you lose weight in a week with the help of kefir? Experts say that such a diet makes it easy to shed 10 extra pounds. Up to 500 ml of low-fat or low-fat kefir should be consumed per day. It is recommended to diversify the menu.
- So on the first day, you can eat about four boiled potatoes with skin (without salt and other additives).
- The second day: no more than 400 g of fresh cottage cheese.
- The third is about half a kilogram of fruit.
- Fourth: Cook up to 400g of boiled chicken breast.
- On the fifth day, eat 400 g of vegetables.
- The sixth: no food, only mineral water (the so-called fast day).
- On the seventh day, you can consume half a liter of kefir and no more than 600 g of fruit.
Make sure you drink plenty of fluids (up to 2 liters) during the week.
Functions
Now you know how to lose weight in a week, but do not forget about the main danger of fast diets: rapid weight gain after completion. In order not to regain the kilograms so difficultly removed, eat balanced, focus on long-term results.
For example, if you have spent 10 kg in a week, you must endure with all your might for about 5-10 months to consolidate the success achieved.During this time, your body will get used to your new body weight and will perceive it as normal.
Numerous videos on the web clearly demonstrate that this is possible.
Helpful Hints
The following tips will help you lose weight more effectively:
- More slow carbs, less fat.
- Learn to count your calorie intake.
- Don't go on a diet that is terribly difficult for you.
- Not sure how to lose weight? Consult with a dietitian.
- Congratulate yourself every day for your efforts.
- Forget about weighing on the scale for a while.
- No bad habits (smoking, alcohol).
It is not difficult to learn how to lose weight in 7 days, it is definitely more difficult to reach the end and not get lost. Believe in yourself and you will definitely succeed.