Do you want to lose weight in the shortest possible time? I think yes. Indeed, sometimes, in order to find the desired figure, girls resort to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.
One just needs to change your habits and live a healthier lifestyle, and then your dreams will come true. Try to implement the following recommendations into your daily routine 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, do physical activity. No pills or diets. All you need is will power!
Lose weight by changing your lifestyle
Our habits matter a lot. By following good, you can not only lose weight, but also improve your health.
1. Set realistic goals
Losing weight requires motivation. But your goal must first be realistic. Fantastic otherwise can be a hindrance to you and slow down your weight loss.
For example, 5 kg per week is hardly achievable, but 1 kg is quite possible. At the same time, you will not be too tired and experience hunger pangs. To do this, you need to burn 500-1000 more calories than you consume each 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 dinner table. And healthy eating is what we pay the least attention to. But this attitude to food can be dangerous.
Eating right means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and devote this time completely to food. Enjoy this process. If you think about problems, then your stomach will not be able to convey information to the brain that it is full.
3. Reduce Portions
Don't even think about losing weight if your plate is too big. Change to a smaller one, so you will eat less, and therefore reduce your calorie intake. Usually, when we eat dinner, we have the habit of eating more than we need. It's terrible.
Divide your usual portion in half, eat only that 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, then choose foods that are low in calories.
4. Eating in front of the TV
Watching TV and eating at the same time is a fast way to gain weight. Is it mindful eating? There's nothing like this. What happened? You focus on what's on the screen and forget what's going on in your mouth and stomach.
In the end, overeating happens, because you can't control 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. Feeling full and hungry
No matter what people say, we need to eat not when we are hungry, but best of all at certain times of the day. Why exactly? When we are too hungry, we tend to eat more than we should. 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 pounce on food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you feel sick.
6. Sleep well
Lack of sleep can eventually lead to weight gain. For example, you may feel tired because you didn't sleep well last night. As a result, you may be tempted to skip any exercise or exercise routine you are doing.
You're in a bad mood and don't care. You take chips or other high-calorie foods just to feel happier. Is it possible to lose weight with this approach? Scientists have found that sleep deprivation leads to late snacks, high-carb snacks, and large portions.
7. The 80/20 Rule
You will definitely like it. What does it mean? You need 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 at first. Maybe over time it will no longer be 80, but 90, and in the best case, 100% in general. But don't push 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. Tell yourself often that you are healthy and active. Statements like that will change your mind and thoughts. Also try to avoid stress and learn not to take things 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 weight. Therefore, it is worth feeding yourself only healthy food and then you can expect the result.
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 foods with a low energy density.
Vegetables and fruits contain lots of water and fiber. These foods will make you feel full, thus preventing overeating. And I immediately assure you, this theory has been confirmed by scientists.
10. Eat soup
This may seem unexpected, but soup has its positive aspects. Soup at the start 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 in calories.
But this is what a person who wants to lose weight needs. Therefore, feel free to use soups with chicken or beef broth, as well as vegetable soups. 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 fullness.
A scientific study shows 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 cite the results of scientific research.
One study found that consumption of sugary drinks could lead to weight gain in women. Others confirm the detrimental effect of excessive sugar consumption on the human body.
13. Meatless
Agree, bacon is one of the tastiest foods. But unfortunately very dangerous for health. This product contains too much bad fat (68%).
According to one 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 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. 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 absolutely have to avoid. How about a healthy snack? You can bring something useful from home, like fruit, granola, or popcorn. These foods contain fewer calories, so they won't let you gain weight.
16. Dangerous food
It often happens that the most dangerous foods, like luck, are the tastiest. And sometimes it's really hard to let go. But to get rid of the extra pounds you have to do it. No fried foods, french fries, gravy, fast food, mayonnaise, etc.
Cream soups should also be avoided, but only broth as the doctor ordered. These foods increase bad cholesterol levels and make you prone to heart disease and obesity.
17. Good fats
Yes, there are several. 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 fats.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, and others. Such foods will help maintain a healthy heart and blood vessels, prevent arthritis, dementia and depression, and, of course, contribute to weight loss.
18. Consume Vitamin C
Fruits that contain vitamin C, like oranges, grapes, kiwi, etc. , make you feel full and also don't add a lot of 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 does wonders for our skin and waistline.
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 these norms, then make it a habit to drink one glass of water before meals (to prevent overeating) and another after (to improve digestion).
A number of 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.
Stay in shape by exercising
Where without them. If you lie on the couch and follow all the previous tips, then you are unlikely to be able to lose weight in a week. Therefore, keep your body in motion, and it will delight you with a magnificent figure.
20. Yoga class
No practice has become as popular as yoga. It's very effective and for the practice you don't need anything, if only a mat. Yoga is very healthy, and if practiced regularly, it will help in weight loss.
Are you in doubt? Not feasible. This is how it works. Yoga creates a powerful invisible connection between body and mind, making 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 activity
You can burn a few extra calories each day if you do quick and easy exercises like sit-ups or push-ups. Or a quick walk to the store (20 minutes), and back, if possible with a bag. Or do some house cleaning, work in the garden, play outdoor games with the kids. Turn on your fantasy!
22. Morning practice
In fact, there is nothing wrong with exercising at night. But physical activity in the morning has benefits. According to scientific research, morning exercise improves sleep quality 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 eliminate harmful visceral fat in the abdomen and speeds up metabolism.
No, I'm not encouraging you to pull the barbell. You simply add weight to your workout. This can be a water bottle, a weight book, or dumbbells. Start with small weights and then gradually increase. You can also alternate between strength training and cardio.
Just that. So, are you ready to challenge yourself and lose weight in a week? Take action! Be proactive, positive, and set realistic goals. Try to change your eating habits and lifestyle and you will definitely succeed!