Do you want to lose weight in the shortest possible time? I think it's right. In fact, sometimes, in order to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight quickly in a week.
One only has to change your habits and lead a healthier lifestyle, and then your dreams will come true. Try implementing the following recommendations into 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, second, get used to a new diet, and third, do physical activity. No pills or diets. All you need is will power!
Lose weight by changing your lifestyle
Our habits are very important. By following a good one, you can not only lose weight, but also improve your health.
1. Set realistic goals
Losing weight requires motivation. But your goals must first be realistic. Great on the other hand can be a hindrance for you and slow down your weight loss.
For example, 5 kg per week is almost impossible to achieve, but 1 kg is quite possible. At the same time, you will not tire yourself and experience hunger. To do this, you need to burn 500-1000 more calories than you eat every day.
2. Time to eat
The world has changed, we are all in a hurry somewhere and it turns out that we spend less time at the dining table. And healthy eating is the thing that we pay the least 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 the process. If you think about the problem, then your stomach will not be able to convey the information to the brain that it is full.
3. Reducing Portions
Don't think about losing weight if your plate is too big. Switch to a small one, so you will eat less, and therefore reduce your calorie intake. Usually, when we eat dinner, we have a habit of eating more than we need. This is terrible.
Cut your usual portion in half, just eat it and don't try to ask for more. Scientists have long identified the link between large portions and obesity. If you can't reduce portions, then choose low-calorie foods.
4. Eat in front of the TV
Watching TV and eating at the same time is a quick way to gain weight. Does it eat attentively? Nothing like this. What is happening? You focus on what's shown on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating happens, because you don't control yourself. So turn off the TV and eat mindfully. This will help you control the amount of food you eat so you can see and know exactly how much you need to eat.
5. Feeling full and hungry
No matter what people say, it is necessary to eat food not when we are hungry, but best of all 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.
Do not eat to lose weight, does not work here. Because sooner or later you won't be able to stand it and pounce on food. The advice is: eat before you're too hungry. But there is one more thing. Finish your food before you get full.
6. Sleep well
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 workouts or any exercise routine you have.
You are in a bad mood and don't care. You eat chips or other high-calorie foods just to feel better. Is it possible to lose weight with this approach? 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 love it. What is the meaning? You have to discipline yourself. 80% of the time you only eat 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 in the best case, 100% in general. But don't force yourself if you can't.
8. Positive attitude
Believe it or not, but a good mood and focus on results will help you lose weight effectively and quickly. Always tell yourself that you are healthy and active. Such a statement will change your thinking 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 for our health and maintaining a certain body weight. Therefore, it is worth feeding yourself only healthy food and then you can expect the results.
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 food with low energy density.
Vegetables and fruits contain a lot of water and fiber. These foods will make you feel full, thus avoiding overeating. And I immediately assure you, this theory has been confirmed by scientists.
10. Eat soup
It may seem unexpected, but soup has its positive aspects. Soup at the start of your meal will help curb 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 what a person who wants to lose weight needs. Therefore, feel free to use soup with chicken or beef broth, as well as vegetables. By the way, this fact is supported by scientific research.
11. Whole grain foods
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly, giving a long feeling of satiety.
Scientific studies show that women who include whole grains in their diet are 2 times less likely to gain excess weight, and also reduce 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 sugary drinks can cause weight gain in women. Another confirms the adverse effects 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 dangerous 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, then avoid bacon. Replace it with vegetables or eggs.
14. Green tea
Health experts advise drinking this drink because it is very 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 stomach, legs and buttocks.
15. The right snack
We usually snack on foods that we really should stay away from. How about a healthy snack? You can bring something useful from home with you, such as fruit, granola bars or popcorn. These foods contain fewer calories, so they will not allow you to gain weight.
16. Dangerous food
It often happens that the most dangerous food, like fate, is the most delicious. And sometimes it's really hard to let go. But to get rid of extra pounds you have to do it. No fried food, french fries, sauces, fast food, 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 prone 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 healthy skin, hair, nails, and also help absorb vitamins A, D, E and K. The main thing is to be able to distinguish good fats from bad.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, etc. 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. Take Vitamin C
Fruits that contain vitamin C, such as oranges, grapes, kiwi, etc. , make you feel full and also do not add many calories. Ascorbic acid helps 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 is amazing for our skin and waist size.
19. Increase 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 adhere to the norm, then get used to drinking a glass of water before eating (to avoid overeating) and another after (to improve digestion).
Many 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 tips, then it is unlikely that you will be able to lose weight in a week. Therefore, keep your body moving, and it will please you with an impressive figure.
20. Yoga class
No exercise is as popular as yoga. It is very effective and for its practice you need almost nothing, if only a mat. Yoga is very 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 powerful invisible connection between body and mind, making you more aware. Therefore, you will always control 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 lose weight, or at least keep it off.
21. Any activity
You can burn a few extra calories every day if you do quick and easy exercises like sit-ups or push-ups. Or walk briskly to the store (20 minutes), and back, if possible with a bag. Or do cleaning at home, work in the garden, play outdoor games with children. Live your fantasy!
22. Morning exercise
Actually, there is nothing wrong with exercising in the evening. But physical activity in the morning has its benefits. According to scientific studies, morning exercise 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 to get rid of harmful visceral fat on the stomach and accelerates metabolism.
No, I'm not urging you to pull a barbell. You can only add weight to your workout. It can be a water bottle, a heavy book or a dumbbell. Start with small weights and then gradually increase. You can also alternate between strength training and cardio.
That's all there is. So, are you ready to challenge yourself and lose weight in a week? Taking action! Be proactive, positive, and set realistic goals. Try to change your eating habits and lifestyle and then you will surely succeed!