Do you want to lose weight in no time? I think so. Indeed, girls sometimes go to the most extreme measures to find the desired figure. I suggest you read 23 tips on how to lose weight fast in a week.
All you have to do is change your habits and lead a healthier lifestyle and your dream will come true. Try to implement the following recommendations in your everyday life and after 7 days you will see the first results.
So what do you need to do to lose weight as fast as possible? First, change your lifestyle, second, get used to a new diet, and third, get physically active. No pills or diets. All you need is willpower!
Lose weight through lifestyle changes
Our habits are very important. By following the good guys, 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. Fantastic vice versa can act as a deterrent to you and slow down your weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is quite possible. At the same time, you will not exhaust yourself very much and you will experience a feeling of hunger. To do this, you need to burn 500-1000 more calories than you consume on a daily basis.
2. Time for a meal
The world has changed, we're all in a hurry somewhere, and it turns out we spend a lot less time at the dining 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. Eat mindfully when eating. Give yourself at least 20 minutes and dedicate that time to eating. Enjoy this process. If you're thinking about problems, your stomach just won't be able to relay the information to the brain that it's full.
3. Reduce portions
Don't even think about losing weight if your plate is too big. Change it to a small one so you eat less and thus reduce your calorie intake. When we eat dinner, we usually have a habit of eating more than we need. It's terrible.
Divide your usual portion in half, eat only that and try not to ask for more. Scientists have long identified a link between large portions and obesity. If you can't reduce 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 it mindful eating? Nothing like that. What's happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Ultimately, overeating sets in because you are not in control. So turn off the TV and eat consciously. This will help you regulate the amount of food you eat so you can see and know exactly how much to eat.
5. Satiety and hunger
No matter what anyone says, it is necessary not to eat when we are hungry, but preferably at a certain time of the day. Why exactly? When we're too hungry, we tend to eat more than we should. This is a real disaster.
Not eating to lose weight doesn't work here. Because sooner or later you won't be able to take it anymore and start eating. 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 might be tempted to skip a workout or other exercise routine you're doing.
You're in a bad mood and you don't care. They grab chips or other high-calorie treats just to make them feel happier. Can you lose weight with this approach? Scientists have found that lack of sleep leads to late snacking, high-carb snacking, and large portions.
7. The 80/20 rule
You will definitely like it. What does that mean? 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 initially. Perhaps 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 already.
8. Positive attitude
Believe it or not, but 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 will change your thoughts and thinking. Also, try to avoid stress and learn not to take everything too seriously.
Lose weight with new eating habits
Hippocrates already said "We are what we eat" and he was absolutely right. After all, nutrition plays an important role in our health and maintaining a certain body weight. Therefore, it is worth just eating healthy and then towards a resultto hope.
9. Plant Food
Eating fruits and vegetables will help you improve your body and reduce weight. One of the main factors that contribute to weight loss is the consumption of low-energy-density foods.
Vegetables and fruits contain a lot of water and fiber. It is these foods that make you feel full, thus preventing overeating. And I hasten to assure you, this theory has been confirmed by scientists.
10. Eat soup
It may seem unexpected, but soups have their positive sides. A soup at the beginning of your meal will help curb your appetite and end up eating less. In addition, such a first meal can be very nutritious, but at the same time low-calorie.
But this is exactly what a person who wants to lose weight needs. Therefore, use soups with chicken or beef broth, as well as vegetable broth. Incidentally, this fact is supported by scientific research.
11. Whole Grains
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly and provides a long feeling of satiety.
A scientific study showed that women who included whole grains in their diet were twice as likely to gain excess weight and also reduced the amount of belly fat.
12. Eliminate sugar
This product should be the last thing on your mind when trying to lose weight. To convince you of this, I will cite the results of scientific research.
One study found that consuming sugar-sweetened beverages can lead to weight gain in women. Another confirms the adverse effect of excess sugar consumption on the human body.
13. No bacon
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 high in saturated fat contributes to the development of obesity. So if you're trying to lose weight, avoid bacon. Replace it with vegetables or eggs.
14. Green Tea
Health experts advise drinking 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 is high in antioxidants, the most powerful of which are catechins. They have been found to speed up metabolism and reduce fat deposits in the abdomen, legs and buttocks.
15. The right snack
We usually snack on foods that we should really stay away from. How about a healthy snack? You can take something useful from home, like fruit, granola bars, or popcorn. These foods contain fewer calories, so you won't gain weight.
16. Harmful foods
It often happens that the most harmful food, as luck would have it, is the most delicious. And sometimes it's so hard to let go. But in order to shed excess pounds, you have to do it. No fried food, french fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but the broth is just what the doctor ordered. These foods increase bad cholesterol, making you vulnerable to heart disease and obesity.
17. Good fats
Yes there are some. In fact, without these nutrients, normal functioning of the body is impossible. They support the health of skin, hair, nails, and also help in the absorption of vitamins A, D, E and K. The main thing is to be able to 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 maintain heart and blood vessel health, 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. fill you up and 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 works wonders for our skin and waistline.
19. Increase water intake
Nothing new here. If you're serious about losing weight, then your daily goal is to drink 1. 5 to 2 liters of water. If you find it difficult to adhere to such norms, then make it a habit to drink a glass of water before meals (to avoid overeating) and another after (to improve digestion).
Numerous 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 without her. If you lie on the couch and follow all of the previous tips, chances are you won't be able to lose weight in a week. Therefore, keep your body moving and it will please you with a great figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and for its practice you need almost nothing except a mat. Yoga is incredibly healthy, and when done regularly, it helps with weight loss.
Are you in doubt? It's not worth it. Here's how it works. Yoga creates an invisible powerful connection between body and mind, makes you more conscious. Therefore, you are always in control of how much and what you eat, 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 helps with weight loss, or at least maintains it.
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 to and from the store quickly (20 minutes) with bags if possible. Or cleaning the house, working in the garden, playing outside with the child. Turn on your imagination!
22. Morning gymnastics
Actually, there is nothing wrong with doing sport in the evening. But physical activity in the morning has its advantages. According to scientific studies, morning exercises improve the quality of sleep at night. And 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 eliminate dangerous visceral fat on the abdomen and speeds up metabolism.
No, I'm not asking you to pull dumbbells. You can easily add weights to your workout. This can be water bottles, heavy books or dumbbells. Start with light weights and then gradually increase. You can also alternate between strength and cardio exercises.
That's all there is to it. Are you ready to challenge yourself and lose weight in a week? Act! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle, then you will definitely succeed!