Is it realistic to lose 2-3 pounds or more in a week at home? Yes, it is absolutely real, but only under certain conditions. If you don't know how to get slim, but you have a burning desire to lose extra pounds, carefully read this article. Losing weight is a complex process and consists of separate parts.
So how do you lose weight in a week? In order to lose weight quickly and correctly and at the same time not to harm the body, pay attention to two basic factors - nutrition and physical activity.
Good nutrition
How to lose weight in a week at home? You don't have to starve and exhaust yourself with heavy strength training. To get started, just review your diet and create an optimal menu for the week.Eat healthy to get lean.
This means that you should eat in portions, that is, at least 5 times a day with an interval of 3-4 hours. Eat small meals (around 200 grams each). At the same time, we recommend that you completely abandon the following products harmful to the figure:
- salt and sugar;
- strong coffee, tea;
- ketchup, mayonnaise and other products containing carcinogenic fats;
- sweet pastries;
- fresh white bread;
- fried foods;
- fatty foods.
By eliminating all of the above from your diet, you will no longer be wondering if you can lose weight in a week. You will see the changes almost immediately. In this case, choose healthy foods. It will help you lose weight at home in 1 week and at the same time it will nourish you well.
Anyone losing weight should eat fruits and vegetables - sources of carbohydrates and fiber. It is best to consume the fruit 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 weed, so you should also eat animal protein in the form of lean meat (rabbit, beef, chicken, but not pork).
Don't know how to lose weight? Eat lean fish - a source of an essential element called phosphorus. 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 affects health, but 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, eating healthy is only half the battle, you will need to adjust your figure by burning excess calories (entering the body with food).
So, how do you lose weight in a week through physical activity? To do this, you need to exercise daily:
- running;
- swimming;
- squats;
- push-up;
- pull-up;
- brisk walking;
- cycling;
- works on simulators.
There really are no specific recommendations for the type of exercise. It can be any activity or group of exercises from the submitted list. For many people and for one in two people who have lost weight, sport has become a way of life.
However, you don't have to spend hours exhausting yourself in the gym. It is enough to devote 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 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 get slim in a relatively short time.
Diets
We figured out what to eat and what to exclude from the diet, we learned the enormous importance of regular physical activity. But good nutrition and exercise are just two (albeit the safest) ways to lose weight. The third is using a specific power 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 kilograms (depending on the program).
Water (remove 5 kg)
We must immediately warn that such a diet is very harsh, it cannot do without will and persistent desire. You can eat all foods that are 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 6: 00 p. m. you must completely refuse food.
Drink slightly lukewarm water, as cold water slows down the metabolism. If you are hungry, drink a glass (200g) of water. The toxins and toxins will be eliminated from the body in a natural way. Be careful though, as 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 fairly quickly).
Buckwheat (remove 7 kg)
Don't know how to lose weight fast? Then pay attention to one of the lowest calorie foods - buckwheat (it should be eaten boiled every day without salt, sugar, oil and spices). For a change, sometimes you can 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. Buckwheat diet has proven to be very effective.
Kefir
How many kg do you think you can lose weight in a week with the help of kefir? Experts say that with such a diet it is easy to get rid of 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 the skin on (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 400 g of boiled chicken breast.
- On the fifth day, eat 400g of vegetables.
- The sixth - no food, only mineral water (the so-called fasting day).
- On the seventh day, you can consume half a liter of kefir and no more than 600 g of fruit.
Drink plenty of fluids (up to 2 liters) throughout the week.
Features
Now you know how to lose weight in a week, but remember the main danger of fast diets - rapid weight gain after you finish. In order not to gain the pounds lost with such difficulty again, eat balanced, focus on long-term results.
For example, if 10 kg is gone in a week, then you have to hold on 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 new body weight and perceive it as normal.
There are many videos on the web that clearly demonstrate that this is possible.
Useful tips
The following tips will help you lose weight more effectively:
- More slow carbohydrates, less fat.
- Learn to count your calories.
- Don't follow a diet that is excruciatingly difficult for you.
- Don't know how to get slim? Consult a dietitian.
- Praise yourself every day for your efforts.
- Forget about weighing 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 certainly more difficult to finish and not lose yourself. Believe in yourself - and you will certainly succeed.