Yes, it is best to lose weight slowly. But what if you really need to get rid of the excess in a short time? How to do it? Do I need a strict diet or a certain lifestyle? How to lose weight without harm to health at the same time? We answer all questions.
So, you only have one week for. . . wear the right dress / appear in front of someone in all her glory / go on vacation and look perfect in a bathing suit - in general, no matter why, the main thing is to do it in 7 days. What diet to follow and which simulators to get up? Nobody. But you have to change something in your lifestyle. Are you ready to get started?
How much can you safely lose in a week
We cannot fail to warn that safe weight loss is a loss of 0. 5-1 kilograms per week. Not only is it safe for health, but people who lose weight at a steady, unhurried pace are more likely to lose weight, and most importantly, keep it off. However, it is worth trying to throw away more: the main thing is not to lead to exhaustion (physical and nervous) or to illness.
How to lose weight in a week without diets with strict restrictions
It is impossible to starve to significantly lose weight in the stomach and hips in a week. You will be forever hungry, not too cheerful and active for this reason, and you can break free very quickly.
We have prepared a weekly plan with which you can lose 3-5 and even 7 kg in 7 days.
Meal plan
What to eat for breakfast
Oatmeal, fruit, low-fat yogurt can all be healthy breakfasts in any form. You can eat them off the plate or mix them into a smoothie. Eggs and vegetables are also a great way to start the day if you're planning on losing enough weight in a short amount of time. Try scrambled eggs, poached eggs and avocado on toast or hard boiled egg with vegetables. 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 want. Make a large fruit salad, blend the fruit into a smoothie, or just eat a whole fruit. But don't eat very close to dinner: leave at least an hour's break so that the acid contained in the fruit doesn't interfere with digestion.
What to eat for lunch
Big salad of whatever you like. Make sure you add a small portion of protein (it is necessary to maintain muscle mass) - fish or lean meat (chicken or turkey). You can add some olive oil or lemon juice. Avoid "bad" fats like cheese or pasta, but make sure you eat "good" fats like avocados and nuts. Soups can also be a good choice, but they should be made as low in fat as possible.
afternoon tea
If you already see in your dream how you lost 5 kg or more in a week, choose fruit for an afternoon snack, you can add a handful of sunflower or pumpkin seeds. If you're sure you can control your serving size, try some walnuts or almonds. They are high in calories, but very useful and give a feeling of satiety.
What to eat for dinner
A large serving of salad - but not just leaves, adds 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 wholemeal pasta and even a lean steak can also be fine.
Plan your diet in advance
When you decide what you want to eat spontaneously, your brain motivates you to prioritize foods that will please you in the moment, rather than benefit you in the long run. Therefore, when losing weight, it is important to plan the menu in advance. So your brain is able to evaluate the consequences of your choice.
What a drink
Plenty of water is recommended, preferably at least 2 liters per day. Plus, you can afford herbal tea and decaffeinated black coffee. It would be cruel to deprive yourself of these hot drinks! So indulge yourself if you really want to.
What not to eat every 7 days
During your one-week marathon, it's best to stay away from refined carbs like baked goods, white bread, white pasta, or potatoes. It is important to avoid sugar in all its forms, in both chocolate and sugary soda. It is also necessary to give up alcohol.
How about exercise?
While nutrition is the most important aspect of weight loss, physical activity can also affect how quickly you lose weight.
Since the only way to lose weight is to work with a calorie deficit, you need a workout that burns twice as many calories.
Avoid stationary cardio and opt for interval or any other form of high-intensity training, such as a 20-minute high-intensity jog or even a session on a stationary bike.
How to lose weight in a week without exercise
1. Get into a calorie deficit
This is the process that occurs when you provide your body with fewer calories than it needs to burn each day. Without enough food to burn for fuel, your body "turns" to the excess fat stored in it and uses it as an energy source, resulting in weight loss. Calories are not only burned in the gym, all our movements and even sleep burn them. It is important to calculate how much you burn and build a diet according to this.
2. Try intermittent fasting
This is a meal plan that alternates between hours of eating and fasting. The reason intermittent fasting helps you lose weight is because it helps you consume fewer calories per day. Since eating windows are limited to hours, this limits the amount of time you have to eat, which creates a calorie deficit on a regular basis.
3. Eat more healthy fats
Get them from foods like nuts, olive oil, avocado, fatty fish, whole eggs, chia seeds. Healthy fats help you stay full longer and can speed up your metabolism.
4. Eat more protein
A higher protein intake in the diet leads to weight loss because it speeds up your metabolism, increases calorie consumption by 80-100 kcal per day and reduces your appetite, making you eat less. Healthy protein sources include meat (beef, chicken), plant sources (legumes), fatty fish (salmon, trout, tuna), and eggs.
5. Cut back on carbohydrates
To lose weight quickly and effectively, it is important to replace carbohydrates with proteins. Excess carbohydrates are stored in your body as fat. By creating a calorie deficit, the body begins to use fat as an energy source. By increasing protein intake, muscle mass is not lost and the body gradually begins to burn fat.
6. Eat more vegetables
They are low in calories and carbohydrates, making them ideal for those looking to lose weight. Unlike other foods, you can eat a lot of vegetables without exceeding your calorie limit. Vegetables to include on the menu: Leafy greens (romaine lettuce, spinach, kale), low-carb vegetables (cauliflower, broccoli, tomatoes, cucumbers, peppers, courgettes, asparagus).
7. Eat more whole grains
Whole grains are high in fiber, which keeps you full and prevents you from overeating. Excellent whole grains: bulgur, oatmeal, brown and wild rice, quinoa, wholemeal bread and pasta.
How to lose weight in a 10 kg week
The feeding rules are always the same, but they add some more important habits.
1. Get a saucer
The amount of food we eat plays a significant role in the number of calories we consume. To lose weight, it is necessary to reduce its number, so it is important to learn how to adjust the size of the plate. One of the simplest ways is to use a small food 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 consume much less.
Consider using a red plate as well; Studies have shown that when using red utensils, you are more likely to eat less food, as the color red is mostly associated with danger.
2. Drink more water
Try to drink at least 1 glass of water in the morning. Helps remove toxins and speeds up metabolism. Also, we sometimes confuse thirst with hunger and start eating when all we needed was 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 are already training, increase the number of workouts. Or start doing something if you haven't done anything before.
It is possible to lose 15 kg in one week
7 days is too short a time for that amount. However, this may be real, but only if your overweight (the one you need to get rid of) exceeds 10kg. As a rule, the greater the excess, the easier it is to get rid of it at first (this is why obese people lose weight very quickly at first).
If this is the situation, follow all the rules we have already mentioned. Start eating in a balanced and limited way (but not too much, you can't starve), become more active. If you are too lazy to go to the gym, move more (exercise, walk more often, at least walk around the house).
Under no circumstances should you drink diet pills and other similar advertised products. Not only can they not have an effect, but also negatively affect health. At least check with your doctor.