Is it realistic to lose 2-3 or more pounds in a week at home? Yes, this is absolutely true, but only under certain conditions. If you do not know how to lose weight, but you have a burning desire to lose extra pounds, read this article carefully. Weight loss is a complex process and consists of specific items.
So how do you lose weight in a week? In order to lose weight quickly and accurately and at the same time not harm the body, pay attention to two basic factors - nutrition and exercise.
Proper nutrition
How to lose weight in a week at home? You do not need to starve and exhaust yourself with strenuous training. To get started, simply review your diet and create an optimal menu for the week.Eat healthy to lose weight.
This means that you should eat partially, ie 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 that you completely abandon the following harmful products for the figure:
- salt and sugar;
- strong coffee, tea;
- ketchup, mayonnaise and other products with carcinogenic fats;
- sweet pastries;
- 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 within a week. You will see the changes almost immediately. In this case, focus on healthy foods. It will help you lose weight at home for 1 week and at the same time it will nourish you well.
Everyone who is losing weight should eat fruits and vegetables - sources of carbohydrates and fiber. Fruits are best consumed before lunch (this will help normalize your weight). And in general, during these seven days, pay more attention to plant foods. But you will not 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 phosphorus. And, of course, one of the prerequisites is drinking plenty of water (up to 2 liters per day).
Physical Activity
Physical inactivity (or reduced mobility) not only negatively affects health, but also leads to rapid weight gain. Therefore, those for whom it is really important to lose weight urgently not only need to eat well, but also pay attention to physical activity every day. After all, healthy eating 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;
- not;
- meeting;
- push;
- withdrawal;
- brisk walking;
- cycling;
- work on simulators.
There are actually no specific recommendations for the type of exercise. This can be any activity or group of exercises from the list presented. For many people and every second person who has lost weight, sport has become a way of life.
However, you do not have to spend hours exhausting yourself in the gym. Just spend about 60 minutes on physical activity.
Exercise is the second important ingredient, which, along with proper nutrition, allows you to lose weight within a week without dieting. Nothing is given like that, you have to sacrifice something. In this case, we are talking about strength and time. This is the only way to become slim in a relatively short time.
Diets
We learned what to eat and what to exclude from the diet, we learned about the great importance of regular physical activity. But proper nutrition and exercise are just two (though 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 from 3 to 10 pounds (depending on the program).
Water (remove 5 kg)
It is immediately necessary to warn that such a diet is very difficult, can not do without constant will and desire. You can eat low-fat, low-calorie foods, 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 metabolism. If you feel hungry, drink a glass (200 g) of water. Toxins and toxins will be removed from the body in a natural way. Be careful though, as electrolytes and minerals leave the body in the same way. Therefore, 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 low-calorie foods - buckwheat (you should eat it 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 a 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 per week with the help of kefir? Experts say that with such a diet it is easy to get rid of 10 pounds of excess. Up to 500 ml of low-fat or low-fat kefir should be consumed daily. 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 a pound of fruit.
- Fourth - cook up to 400 g of boiled chicken breast.
- On the fifth day, eat 400 gr of vegetables.
- In the sixth - without food, only mineral water (so-called fasting days).
- 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) throughout the week.
Features
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 their completion. In order not to regain the eliminated pounds with so much difficulty, eat balanced, focus on long-term results.
For example, if 10 kg have gone in a week, then you need to stand with all your might for about 5-10 months in order to consolidate the success achieved.During this time, your body will get used to your newly opened body weight and perceive it as normal.
Numerous videos on the internet clearly show that this is possible.
Helpful suggestions
The following tips will help you lose weight more effectively:
- Slower carbohydrates, less fat.
- Learn to count calories.
- Do not diet if it is extremely difficult for you.
- Not sure how to lose weight? Consult a dietitian.
- Praise yourself every day for your efforts.
- Forget to weigh on scales for a while.
- No bad habits (smoking, alcohol).
It is not difficult to learn how to lose weight in 7 days, it is definitely harder to reach the end and not lose. Believe in yourself - and you will definitely succeed.