Is it realistic to lose 2-3 or more kilograms in a week at home? Yes, this is absolutely real, but only under certain conditions. If you don't know how to get thin but have a burning desire to lose extra pounds, read this article carefully. Losing weight is a complex process and consists of separate elements.
How can you lose weight in a week? In order to lose weight quickly and correctly, while not harming the body, pay attention to two basic factors - diet and physical activity.
Proper nutrition
How can you lose weight at home in a week? You don't have to starve and exhaust yourself with heavy weight training. To begin with, it is enough to revise your diet and create an optimal menu for the week.Eat healthy to get thin.
This means that you need to eat fractionated, that is, at least 5 times a day with an interval of 3-4 hours. Eat in small portions (around 200 grams each). At the same time, we recommend that you completely abandon the following products that are harmful to the image:
- salt and sugar;
- strong coffee, tea;
- ketchup, mayonnaise and other products with carcinogenic fats;
- sweet pastries;
- fresh white bread;
- fried food;
- fatty foods.
If you eliminate all of the above from your diet, you will no longer wonder whether you can lose weight in a week. You will see the changes almost immediately. In this case, focus on healthy foods. It will help you lose weight at home in 1 week and at the same time it will nourish you well.
Everyone who loses weight needs to eat fruits and vegetables - sources of carbohydrates and fiber. Fruit is best consumed before lunch (this will help normalize your weight). And in general, you should pay more attention to plant-based foods during those seven days. But you won't be full of grass, so you need to eat animal proteins in the form of lean meat (rabbit, beef, chicken, but not pork) as well.
Not sure how to lose weight? Eat lean fish - a source of an essential element called phosphorus. And of course one of the prerequisites is to drink plenty of clear water (up to 2 liters per day).
Physical activity
Physical inactivity (or reduced mobility) not only has a negative impact on health, but also leads to rapid weight gain. Therefore, those for whom there is a really important need to lose weight urgently should not only eat right, but also pay attention to physical activity every day. After all, eating healthy is only half the battle. You need to adjust your figure by burning excess calories (getting into the body with food).
So how can you lose weight through physical activity in a week? To do this, you have to train daily:
- is running;
- swim;
- squats;
- push-up;
- pull-up;
- brisk walking;
- cycling;
- work on simulators.
There really aren't any specific recommendations regarding the type of exercise. It can be any activity or group of exercises from the submitted list. For many people and every second person who has lost weight, exercise has become a lifestyle.
However, you don't have to spend hours exhausting yourself in the gym. It is enough to spend about 60 minutes on physical activity.
Exercise is the second important ingredient that, in addition to proper nutrition, enables you to lose weight in a week without dieting. Nothing is just given, you have to sacrifice something. In this case we are talking about strength and time. This is the only way to get slim in a relatively short time.
Diets
We figured out what to eat and what to exclude from the diet, and we learned the importance of regular physical activity. But eating right and exercise are just two (albeit the safest) ways to lose weight. The third is with the help of a specific power system. How much weight can you lose in a week if you are on a strict diet? Experience shows that it is possible to lose 3 to 10 kilograms (depending on the program).
Water (remove 5 kg)
It must be warned immediately that such a diet is very harsh and cannot do without willpower and persistent desire. You can eat all low-fat and low-calorie foods, but only in moderation and in a balanced way. You need to drink water 30 minutes before and after meals (no more than 3 glasses). After 6: 00 p. m. you should completely refuse to eat.
Drink slightly warmed water, as cold water slows down your metabolism. If you feel hungry, drink a glass (200 g) of water. Toxins and toxins are naturally removed from the body. Be careful, however, as electrolytes and minerals are removed from the body in the same way. Therefore, the diet is practiced only in extreme cases (when you need to lose weight quickly enough).
Buckwheat (remove 7 kg)
Not sure how to lose weight quickly? Then, pay attention to one of the lowest calorie foods - buckwheat (it should be eaten cooked every day without salt, sugar, oil and spices). For a change, you can sometimes drink kefir and consume at least 1. 5 to 2 liters of clean water a day without fail. At the end of the week (6-7 days), you can eat non-nutritious vegetables or fruits. The buckwheat diet has proven to be highly effective.
Kefir
What do you think, how many kg can you lose in a week with the help of kefir? Experts say that shedding 10 extra pounds is easy with such a diet. Up to 500 ml of low-fat or low-fat kefir should be consumed per day. It is recommended to diversify the menu.
- So on the first day you can eat about four boiled potatoes with their skin on (without salt or other additives).
- The second day - no more than 400 g of fresh cottage cheese.
- The third is about half a kilogram of fruit.
- Fourth: Cook up to 400 g of cooked chicken breast.
- Eat 400 g of vegetables on the fifth day.
- On the sixth - no food, only mineral water (the so-called fasting day).
- On the seventh day, you can consume half a liter of kefir and no more than 600 g of fruit.
Drink plenty of fluids (up to 2 liters) throughout the week.
functions
Now you know how to lose weight in a week, but do not forget about the main danger of a fast diet - rapid weight gain after its end. In order not to regain the eliminated kilograms with such difficulty, eat balanced food and focus on long-term results.
For example, if you have lost 10 kg in a week, you need to hold on to it with all your might for about 5-10 months to consolidate the success you have achieved.During this time, your body gets used to your newly found body weight and perceives it as normal.
Numerous videos on the web clearly show that this is possible.
Helpful hints
The following tips will help you lose weight more effectively:
- Slower carbohydrates, less fat.
- Learn to count your calorie intake.
- Do not go on a diet if it is unbearably difficult for you.
- Not sure how to get thin? Consult a nutritionist.
- Praise yourself daily for your efforts.
- Forget about weighing on the scales for a while.
- No bad habits (smoking, alcohol).
Learning how to lose weight in 7 days is not difficult. It's definitely harder to get to the end and not get lost. Believe in yourself - and you will definitely succeed.