Do you want to lose weight in the shortest possible time? I think yes. In fact, sometimes girls resort to the most extreme measures in order to find the desired figure. I suggest you read 23 tips on how to lose weight fast in a week.
You just have to change your habits and lead a healthier lifestyle, and then your dream will come true. Try to incorporate the following recommendations into your daily routine and you will see the first results after 7 days.
So what should you do to lose weight as quickly as possible. First, change your lifestyle, second, get used to a new diet, and third, engage in physical activity. No pills or diets. All you need is willpower!
Lose weight with lifestyle changes
Our habits matter a lot. By following the good, you can not only lose weight, but also improve your health.
1. Setting realistic goals
Losing weight requires motivation. But above all, your goals must be realistic. The fantastic conversely can be discouraging and slow down your weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is completely possible. At the same time, you will not tire yourself very much and you will experience a feeling of hunger. 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, 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. When you eat, eat consciously. Give yourself at least 20 minutes and devote that time entirely to eating. Enjoy this process. If you think about problems, then the stomach will simply not be able to transmit the information to the brain that it is full.
3. Reduction of doses
Don't even think about losing weight if your plate is too big. Swap it for a small one, so you'll eat less and therefore reduce your calorie intake. Usually, when we have dinner, we tend to eat more than we should. This is terrible.
Divide the usual portion in half, eat only that, and don't try to ask for more. Scientists have long identified a link between high doses and obesity. If you cannot reduce the 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 this conscious eating? Nothing like this. What's happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Ultimately, overeating will set in because you are not in control. So turn off the TV and eat consciously. This helps you control 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, you don't have to eat the moment you're hungry, but it's best 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 will attack the food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get 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 whatever exercise routine you're doing.
You're in a bad mood and I don't care. You get chips or other high-calorie treats to make you feel happier. Is it possible to lose weight with this method? Scientists have found that sleep deprivation leads to late snacking, high-carb snacking and large portions.
7. The 80/20 rule
You will surely like it. What it means? You have to discipline yourself. 80% of the time you only eat healthy food, and the remaining 20% you eat what you want. This will help you control yourself first. Maybe over time it won't be 80, but 90, and in the best case, usually 100%. But don't push yourself if you don't know yet.
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 change your thoughts and mind. 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 maintaining our health and a certain body weight. That's why you should only feed yourself with healthy food, and then you can hope for the result.
9. Plant food
Eating fruits and vegetables improves your body and reduces 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. These foods provide satiety, 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 a meal helps curb your appetite and you 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 chicken or beef broths, as well as vegetable soups. This fact is also supported by scientific research.
11. Whole grain food
Whole grains are one of the most valuable foods you can find in your kitchen. Such foods are digested very slowly, providing a long feeling of satiety.
A scientific study showed that women who included whole grains in their diet were twice as likely to gain weight and also reduced the amount of belly fat.
12. Remove the sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I quote the results of scientific research.
A study has shown 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 most delicious 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 with any vegetable or egg.
14. Green tea
Health experts advise you to consume 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 is catechin. They have been found to speed up metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right snack
We tend to snack on 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 do not allow you to gain weight.
16. Harmful foods
It often happens that the most harmful food is - fortunately - the most delicious. And sometimes it's so hard to let go. But in order to get rid of extra pounds, you have to do it. No fried food, French fries, sauce, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but broth was 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 some. In fact, without these nutrients, the normal functioning of the body is impossible. They support the health of the skin, hair and nails, and help the absorption of vitamins A, D, E and K. The point is that we can 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 help keep the heart and blood vessels healthy, prevent arthritis, dementia and depression, and of course contribute to weight loss.
18. Taking vitamin C
Fruits containing vitamin C such as oranges, grapes, kiwi, etc. , they give you satiety and don't add a lot of calories. Ascorbic acid helps to maintain health and even to lose weight, because this vitamin can burn fat.
Magnesium also helps with weight loss. 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
Nothing new here. If you are serious about losing weight, your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to adhere to these standards, make it a habit to drink a glass of water before meals (to prevent overeating) and another after (to improve digestion).
Many scientific studies confirm the effectiveness of water in weight loss. Therefore, drink pure water, not high-calorie drinks and soda. This will help you lose weight faster.
Get fit with exercise
Where can you be without them. If you lie on the couch and follow all the previous tips, you probably won't be able to lose weight in a week. Therefore, keep your body moving and you will be pleased with a wonderful figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and you don't need almost anything to practice it, if only a mat. Yoga is incredibly healthy and can help you lose weight if you do it regularly.
Do you have doubts? 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 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 helped them lose weight, or at least keep it off.
21. Any Activity
You can burn a few extra calories each day by doing 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 exercises
There is actually nothing wrong with working out in the evening. But morning physical activity has its benefits. According to scientific studies, morning exercises improve the quality of sleep at night. This ultimately leads 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 remove dangerous visceral fat from the abdomen and accelerates metabolism.
No, I'm not asking you to lift weights. You can easily add weights to your workout. They can be water bottles, heavy books or dumbbells. Start with light weights and 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? Do! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and you will definitely succeed!