Would you like to lose weight in the shortest time possible? I think so. Indeed, sometimes, in order 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.
One just has to change his habits and lead a healthier lifestyle, and then his dream will come true. Try to implement the following recommendations in your daily routine and after 7 days you will see the first results.
So what should you do to lose weight as fast as possible? Firstly, change your lifestyle, secondly, get used to a new diet, and thirdly, be physically active. 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. 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 quite possible. At the same time, you will not be very exhausted and you will experience a feeling of hunger. To do this, you need to burn 500-1000 calories more than you consume daily.
2. Time to eat
The world has changed, we are all in a hurry somewhere and it turns out that we spend much less time at the table. And healthy eating is what we pay least 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 problems, then your stomach will simply not be able to transmit the information to the brain that it is full.
3. Reduce portions
Don't even think about losing weight if your plate is too big. Swap it out for a small one, so you'll eat less and therefore reduce your calorie intake. Usually when we eat dinner, we have a habit of eating more than we need. This is terrible.
Divide your usual portion in half, eat it alone, and don't try to order more. Scientists have long identified a link between large portions and obesity. If you can't cut down on 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 mindful eating? Nothing like this. What's happening? You focus on what's on the screen and forget about what's going on in your mouth and stomach.
Ultimately, you start overeating, because you are not in control of yourself. So turn off the television 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
No matter what they say, it is necessary to eat food not at the moment when we are hungry, but best of all at a certain time 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 won't hold on and you'll pounce on the food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get tired.
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 may be tempted to skip a workout or whatever exercise routine you're doing.
You're in a bad mood and you don't care. You have chips or some other high-calorie treat just to feel happier. Is it possible to lose weight with this approach? Scientists have discovered that lack of sleep leads to late snacks, high-carbohydrate snacks, and large portion sizes.
7. The 80/20 rule
You will definitely like it. What does it mean? You need to discipline yourself. 80% of the time he only eats healthy food and the remaining 20%, whatever he wants. This will help you control yourself at first. Perhaps over time it will no longer be 80, but 90, and at best, 100% in general. But don't force yourself if you still can't.
8. Positive attitude
Believe it or not, but a good mood and a 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 your 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 for our health and for maintaining a certain body weight. Therefore, it is worth eating only healthy food, and then you can expect a result.
9. Plant foods
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 low energy density.
Vegetables and fruits 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 seem unexpected, but soups have their positive aspects. Soup at the beginning of your meal will help control your appetite and you will 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 vegetables. By the way, this fact is supported by scientific research.
11. Whole foods
Whole grains are one of the most valuable foods you can find in your kitchen. This 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 sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will quote the results of scientific research.
One study found that consuming sugary drinks could cause weight gain in women. Another confirms the detrimental effect of excessive sugar consumption on the human body.
13. No bacon
Granted, 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 rich in saturated fats 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 incredibly healthy. Green tea stimulates the burning of calories in our body. Scientists have discovered 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 eat foods that we really should 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 they will not allow you to gain weight.
16. Bad food
It often happens that the most harmful food, luckily, is the most delicious. And sometimes it's so hard to let go. But to get rid of extra pounds you have to do it. No fried foods, chips, 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 levels and make you vulnerable to heart disease and obesity.
17. Good fats
If there are some. 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 between good and bad fats.
Healthy fat sources include foods rich in omega-3 fatty acids, avocados, walnuts, olive oil, and coconut oil, among others. These foods will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression, and, of course, contribute to weight loss.
18. Take vitamin C
Fruits that contain vitamin C, such as oranges, grapes, kiwi, etc. They make you feel full and also do not provide many calories. Ascorbic acid helps maintain health and even lose weight, as this vitamin is capable of burning 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 our waist size.
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 such rules, get in the habit of drinking a glass of water before meals (to avoid overeating) and another after (to improve digestion).
Numerous scientific studies confirm the effectiveness of water to lose weight. 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 on the couch and follow all 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 please him with a magnificent figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and for its practice you do not need almost anything, just a mat. Yoga is incredibly healthy and, if practiced regularly, will help you lose weight.
Are you in doubt? Not worth it. That's how it all works. Yoga creates a strong invisible connection between body and mind, it 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 them lose weight, or at least keep it off.
21. Any activity
You can burn a few extra calories every day by doing quick and easy exercises like sit-ups or push-ups. Or walk briskly to the store (20 minutes), and back, if possible with bags. Or do the cleaning around the house, work in the garden, play outside with the child. Turn on your fantasy!
22. Morning exercises
In fact, there is nothing wrong with exercising at night. 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, getting a good night's 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 from the abdomen and speeds up metabolism.
No, I'm not urging you to pull weights. 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 about it. So, are you ready to challenge yourself and lose weight in a week? To take action! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and you will definitely succeed!