Yes, it is better to lose weight slowly. But what if you really need to shed the excess in a short amount of time? How can you do that? Do I need a strict diet or lifestyle? How to lose weight without harming health at the same time? We answer all questions.
So you only have one week to . . . putting on the right dress / appearing in all your glory in front of someone / going on vacation and looking perfect in a bathing suit - in general it doesn't matter why, the main thing is to do it in 7 days. Which diet for sitting and which simulators for getting up? none. But you need to change something in your lifestyle. are you ready to start
How much can you safely lose in a week
We can only warn that a safe weight loss is a loss of 0. 5 to 1 kilogram per week. Not only is it safe for health, but people who lose weight steadily and unhurriedly are also more likely to lose weight and, most importantly, keep it off. Still, it's worth throwing off more - the main thing is not to bring yourself to exhaustion (physically and nervously) or illness.
How to lose weight in a week without dieting with severe restrictions
It's impossible to starve yourself to noticeably lose belly and sides weight in a week. They will therefore always be hungry, not too cheerful and active and can tear themselves away very quickly.
We have prepared a weekly plan that will allow you to lose 3-5 and even 7 kg in 7 days.
meal plan
What to eat for breakfast
Oatmeal, fruit, low-fat yogurt in any form can be a healthy breakfast. You can eat them off the plate or blend them into a smoothie. Eggs and veggies are also a great way to start the day if you want to lose enough weight in a short amount of time. Try scrambled eggs, poached eggs and avocado on toast, or boiled egg with veggies. Remember that breakfast is the most important meal of the day, so don't skimp on portions.
morning snack
Fruit - fresh and as much as you like. Make a big fruit salad, blend fruit into a smoothie, or just eat a whole fruit. However, do not eat too close to dinner - leave a break for at least an hour so that the acid contained in the fruit does not interfere with digestion.
What to eat for lunch
Large salad of your choice. Be sure to add a small portion of protein (it is necessary to maintain muscle mass) - fish or lean meat (chicken or turkey). You can add a little olive oil or lemon juice. Avoid "bad" fats like cheese or pasta, but be sure to eat "good" fats like avocados, nuts. Soups can also be a good choice, but should be prepared with as little fat as possible.
Afternoon tea
If you already see in your dreams how you lost 5 kg or more in a week, choose fruit for an afternoon snack, you can add a small handful of sunflower or pumpkin seeds. If you're confident you can control your portion size, try some walnuts or almonds. They are high-calorie, but very useful and give a feeling of satiety.
What to eat for dinner
A large portion of salad - but not just leaves, add something more satisfying - chicken breast, salmon, cod. You can only eat a dish of chicken with rice or fish with sweet potatoes. Small portions of whole wheat pasta and even a lean steak can also work well.
Plan your diet in advance
When you make spontaneous decisions about what to eat, your brain motivates you to prioritize foods that bring you pleasure in the moment rather than benefit you in the long term. Therefore, when losing weight, it is important to plan the meal plan in advance. This enables your brain to weigh the consequences of your choices.
Drinking something
Plenty of water is recommended, preferably at least 2 liters per day. You can also afford some herbal tea and decaffeinated black coffee. It would be cruel to deny yourself these hot drinks! So treat yourself if you really want it.
What not to eat every 7 days
During your week-long marathon, it's best to stay away from refined carbohydrates like baked goods, white bread, white pasta, or potatoes. It's important to avoid sugar in all its forms, whether it's in chocolate or sugary sodas. It is also necessary to give up alcohol.
How about exercise?
While diet is the most important aspect of losing weight, physical activity can also affect the speed at which you lose weight.
Since the only way to lose weight is to work in a calorie deficit, you need a workout that burns twice as many calories.
Stay away from stationary cardio and opt for interval or any other form of high-intensity training, such as brisket. B. a 20-minute high-intensity jog or even a session on a stationary bike.
How to lose weight in a week without exercising
1. Go into a calorie deficit
This is the process that occurs when you give your body fewer calories than it needs to burn each day. Without enough food to burn fuel, your body "turns to" the excess fat stored within and uses it for energy, resulting in weight loss. Calories are not only burned in the gym, all our movements and even sleep burn them. It's important to calculate how much you're burning and base a diet on that.
2. Try intermittent fasting
This is an eating plan that alternates hours of eating and fasting. The reason intermittent fasting helps you lose weight is that it helps you eat fewer calories per day. Because eating windows are limited to hours, this limits the time you have to eat, leading to a calorie deficit on a regular basis.
3. Eat more healthy fats
Get them from foods like nuts, olive oil, avocados, oily fish, whole eggs, and chia seeds. Healthy fats help you stay full longer and can speed up your metabolism.
4. Eat more protein
Higher protein intake in the diet leads to weight loss because it speeds up metabolism, increases calorie burning by 80-100 kcal per day and reduces appetite, which makes you eat less. Healthy sources of protein include meat (beef, chicken), plant-based sources (legumes), oily fish (salmon, trout, tuna), and eggs.
5. Cut down on carbohydrates
In order to lose weight quickly and effectively, it is important to replace carbohydrates with protein. Excess carbohydrates are stored in the body as fat. By creating a calorie deficit, the body begins to use fat for energy. By increasing protein intake, you will not lose muscle mass, and the body will gradually begin to burn fat.
6. Eat more vegetables
They are low in calories and carbohydrates, making them ideal for those trying to lose weight. Unlike other foods, you can eat lots of vegetables without exceeding your calorie limit. Vegetables to include in your diet: Leafy greens (romaine lettuce, spinach, kale), low-carb vegetables (cauliflower, broccoli, tomatoes, cucumbers, peppers, zucchini, asparagus).
7. Eat more whole grains
Whole grains are packed with fiber, which keeps you full and prevents you from overeating. Great whole grains: bulgur, oatmeal, brown and wild rice, quinoa, whole wheat bread, and pasta.
How to lose 10 kg in a week
The diet rules are still the same, but add a few more important habits.
1. Take a small plate
The amount of food we eat plays a significant role in the amount of calories we eat. To lose weight, you need to reduce their number, so it's important to learn how to regulate the size of the dish. One of the easiest ways is to use a small dinner plate. The plate will be full, and your brain will receive a signal that you have eaten a lot and are full, but at the same time you will eat a lot less.
Also consider using a red plate; Studies have shown that we tend to eat less when using red utensils, since the color red is usually associated with danger.
2. Drink more water
Try to drink at least 1 glass of water in the morning. It helps remove toxins and speeds up metabolism. Also, we sometimes mistake thirst for hunger and start eating when all we need is a glass of water. In addition, the lack of water in the body leads to weakness, which you absolutely do not need.
3. Be active
The more kilograms you want to lose, the more you should think about physical activity. If you're already exercising, increase the number of workouts. Or start doing something if you've never done anything before.
Can you lose 15 kg in a week?
7 days is too short for this amount. However, this can be real, but only if your excess weight (which you need to get rid of) exceeds 10 kg. As a rule, the more excess, the easier it is to let go at first (this is why overweight people initially lose weight very quickly).
If that's the case, follow all the rules we've already outlined. Start eating balanced and limited (but not too much, you can't go hungry), get more active. If you're too lazy to go to the gym, just get more exercise (do exercises, walk more often, at least walk around the house).
In no case should you drink diet pills and other similar advertised products. They can not only have no effect, but also adversely affect health. At least ask your doctor.