Would you like to lose weight in the shortest time possible? I think yes. Indeed, sometimes, to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.
Just change your habits and lead a healthier lifestyle, and then your dream will come true. Try to implement the following tips in your daily routine and after 7 days you will see the first results.
So what you need to do to lose weight as quickly as possible. Firstly, change your lifestyle, secondly, get used to a new diet, and thirdly, practice physical activity. No pills or diets. All you need is willpower!
Lose weight by changing your lifestyle
Our habits matter a lot. By following the good ones, you will not only be able to lose weight, but also improve your health.
1. Set realistic goals
Losing weight requires motivation. But your goals must first and foremost be realistic. The fantastic vice versa can become a deterrent for you and slow down your weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is entirely possible. At the same time, you will not exhaust yourself much and experience a feeling of hunger. To do this, you need to burn 500-1000 calories more than you consume each day.
2. Time for a meal
The world has changed, we are all in a hurry somewhere and it turns out that we spend a lot less time at the table. And eating healthy is what we pay less attention to. But this attitude towards food can be dangerous.
Eating well means eating slowly. Eat mindfully while you eat. Give yourself at least 20 minutes and dedicate this time entirely to food. Enjoy this process. If you think about the problems, your stomach will simply not be able to relay the information to the brain that is full.
3. Reduction portions
Don't even think about losing weight if your plate is too big. Change it to a small one, so you will eat less and thus reduce your calorie intake. When we have dinner, we usually have a habit of eating more than necessary. It's terrible.
Divide your usual portion in half, eat it alone, and don't try 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. Eat in front of the TV
Watching TV and eating at the same time is a quick way to gain weight. Is it a conscious diet? Nothing of the kind. What's going on? You focus on what's shown on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating sets in, because you are not in control of yourself. So turn off the TV and eat mindfully. This will help you regulate the amount of food you eat so you can see and know exactly how much you need to eat.
5. Satiety and hunger
Whatever they say, it is necessary to eat not when we are hungry, but especially at a certain time of day. Why exactly? When we are too hungry, we tend to overeat. This is a real disaster.
Don't eat to lose weight, it doesn't work here. Because sooner or later you will not stand it and will jump on food. The advice is: eat before you are too hungry. But there is another point. Finish your meal before you get tired.
6. Pleasant sleep
Lack of sleep can 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 a workout or any exercise routine you are doing.
You are in a bad mood and you don't care. Grab some chips or some other high calorie treats just to feel happier. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to late snacking, carbohydrate-rich snacks, and large portions.
7. The 80/20 rule
You will definitely like it. What does it mean? You have to discipline yourself. 80% of the time you eat only healthy food, and the remaining 20% - what you want. This will help you control yourself in the beginning. Perhaps over time they will no longer be 80, but 90, and at best 100% in general. But don't force yourself if you can't yet.
8. Positive attitude
Believe it or not, 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 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 in our health and in maintaining a certain body weight. Therefore, it is worth eating only healthy food, and then you can hope for a result.
9. Plant food
Eating fruits and vegetables will help you improve your body and reduce weight. One of the main factors contributing to weight loss is the consumption of low energy density foods.
Fruits and vegetables contain a lot of water and fiber. It is these foods that will make you feel full, thus preventing overeating. And I hasten to assure you that this theory has been confirmed by scientists.
10. Eat soups
It may sound unexpected, but soups have their good points. The soup at the start of the 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 in calories.
But this is exactly what a person who wants to lose weight needs. Therefore, feel free to use soups with chicken or beef broth, as well as vegetable ones. By the way, this fact is supported by scientific research.
11. Whole food
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly, providing a long feeling of satiety.
A scientific study showed that women who included whole grains in their diet were 2 times less likely to gain weight and also reduced the amount of abdominal fat.
12. Eliminate the sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will cite the results of scientific research.
One study found that consuming sugary drinks could cause weight gain in women. Another confirms the harmful effect 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 harmful to health. This product contains too many bad fats (68%).
According to a scientific study, a diet high in saturated fat contributes to the development of obesity. Therefore, if you are looking to lose weight, avoid bacon. Replace it with any vegetables or eggs.
14. Green tea
Health experts recommend drinking this drink because it is incredibly 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 are catechins. It has been found that they 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 bring something useful from home, such as fruit, granola bars, or popcorn. These foods contain fewer calories, so they won't allow you to gain weight.
16. Harmful foods
It often happens that the most harmful food, fortunately, is the most delicious. And sometimes it's so hard to let it go. But to get rid of the extra pounds you have to do it. No fried, fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but the broth is just what the doctor ordered. These foods raise bad cholesterol levels and make you vulnerable to heart disease and obesity.
17. Good fats
Yes, there are some. Indeed, without these nutrients, the normal functioning of the body is impossible. They support the health of skin, hair, nails and also help absorb vitamins A, D, E and K. The important thing is to know how to distinguish good fats from bad ones.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, nuts, olive and coconut oils and others. 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. Vitamin C intake
Fruits containing vitamin C, such as oranges, grapes, kiwis, etc. , they make you feel full and also don't add a lot of calories. Ascorbic acid helps to maintain health and even lose weight, because this vitamin is capable of burning fat.
Magnesium also helps you lose weight. 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 your water intake
Nothing new here. If you are serious about losing weight, your daily goal is to drink 1. 5-2 liters of water. If you have trouble complying with these rules, get into the habit of drinking one glass of water before meals (to prevent 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 sodas. This will help you lose weight faster.
Get fit with exercise
Where to do without them. If you lie down on the sofa and follow all of the above tips, it is unlikely that you will be able to lose weight in a week. Therefore, keep your body moving and you will like it with a magnificent figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and almost nothing is needed for its practice, if not just a mat. Yoga is incredibly healthy and, when practiced regularly, helps you lose weight.
Are you in doubt? It's not worth it. Here's how it all works. Yoga creates a strong invisible connection between body and mind, makes you more aware. Therefore, you will always be in control of 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 business
You can burn a few extra calories each day if you do quick and easy exercises like sit-ups or push-ups. Or walk briskly to the store (20 minutes) and back, with suitcases if possible. Or cleaning the house, working in the garden, playing outdoor games with the child. Turn on your fantasy!
22. Morning exercises
In fact, there is nothing wrong with exercising in the evening. But physical activity in the morning has its benefits. According to scientific studies, morning exercises improve the quality of night sleep. And this will ultimately 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 eliminate the dangerous visceral fat on the abdomen and speeds up the metabolism.
No, I don't urge you to pull the barbells. You can simply add weights to your workout. They can be water bottles, heavy books, or dumbbells. Start with small weights and then gradually increase. You can also alternate between strength and cardio exercises.
That's all there is to it. So, are you ready to challenge yourself and lose weight in a week? Act! Be proactive, positive, and set realistic goals. Try changing your eating habits and lifestyle and then you will surely succeed!