Many people ask the question: How can you lose weight quickly in a week? And the first thing that comes to mind is to sit on a diet. It doesn't have to be stiff. Choose a diet for a week that enables you to lose weight, but you won't let you starve. We have selected an approximate menu that can be used daily and easily change the products in accordance with your wishes and preferences. Daily diet:
- Breakfast - Buckwheat porridge (rice) on the water, 1 glass of low fat kefir (yoghurt).
- Lunch - Eggs (cooked, in the form of steam omelet) - no more than 3 parts.
- Dinner - Chicken broth / vegetable soup / Okroshka on Kefir. You can eat a piece of bread with bran.
- Afternoon snack - Fruits (with the exception of bananas, grapes), low -fat cottage cheese.
- Dinner - Cooked low fat (chicken, turkey, rabbits, lean beef) or fish, steam vegetables or vegetable salad. As a drink, choose green tea, water or sugar coffee.
If you adhere to such a diet, you can easily lose 2-5 kg in a week. At the same time, they do not have to starve and operate themselves through the use of hated products.
Keep a balanced diet
How can you lose weight in a week without a diet? That is also real. But the diet still has to be changed. The following recommendations obtain the following recommendations for an effective result:
- Eat less, but several times a day. It is wrong to eat the entire daily calorie rate in a meal. Eat so that there is a little feeling of hunger.
- Avoid using simple carbohydrates that can be easily digested. Preference for complex carbohydrates, especially for breakfast - muesli, brown ricks, nuts.
- All necessary elements - proteins, fats and carbohydrates - should be present in the diet. If you avoid fats, you don't lose weight. Like other nutrients, the body is also needed.
- Prepare food properly. Avoid roasting in vegetables or other oil because these foods are definitely not useful. Better cook, simmer or bake products. So they retain the maximum of useful properties.
- Try to eat at the same time. This is used to a certain rhythm of the diet and your body will work like a watch.
The correct rational, balanced diet is the answer to the question: How to effectively lose weight without harm.
Reduce sugar
How can you still think, how can you lose weight, use your favorite food and not torture yourself with diets? There is a very effective way - garbage or at least reduce the sugar. About 80% of all products that are on your table contain the or another amount of sugar. Sugar can not only be found in sweets, but also in products such as pasta, canned goods, semi -found products, juices, carbonated and alcoholic beverages. How do you eat less sugar? Keep up such rules:
- Use natural sugar - fructose contained in fruit. Such a sugar is useful. The main thing is to know the measure when eating fruits.
- Pay attention to the packaging - buy products with a minimal sugar content.
- Garbage at least a week of sweets - sweets, cakes, cakes and other pastries.
Many doctors and nutritionists consider sugar as anesthetic, so we are constantly drawn to eat something sweet. We reject sugar in any form - and we lose weight in a week without diets and campaigns in the gym.
Refuse alcohol and harmful drinks
If you are worried about how you lose weight, check your lifestyle. This means that it is necessary to exclude harmful products, but also some drinks from nutrition. The most dangerous drinks that contribute to weight gain:
- alcohol.
As you know, alcohol -containing drinks have a negative impact on the human body -they cause poisoning, disturb the liver and influence the brain negatively. Most alcoholic beverages have a high calorie content. And after every glass of a glass or glass you have to eat something.
- Juices.
Include all of them without exception, which contributes to weight gain. Therefore, it is better not to use such drinks. Optional - freshly pressed juice and then in moderation.
- soda.
All favorite drinks contain a large amount of sugar. If such drinks only give up for a week, there is a high probability not only to lose a few kilograms, but also to improve the condition of the skin and the entire organism.
Drink more water
Everyone knows that water is the most useful liquid for the body of every living being. It contains important trace elements. In addition, it is necessary for most chemical processes that are carried out in our body every day. And water helps absorb food and convert it into energy. With weight loss there are such rules in connection with water:
- Drink about 1, 5 - 2, 5 liters of water per day.
- Replace the entire liquid that is used with ordinary clean water.
- Use 20-30% more than usual in summer during intensive physical exertion.
Use sports nutrition in nutrition
Serum protein is a dietary supplement that is made on a natural basis. In fact, this is a powder that is preserved due to the processing of the milk serum. It contains many useful components - lactose, slightly digestible amino acids, B -vitamins, calcium and other trace elements. For nutrition and advantages, the additive is equated with breast milk. Such an additive helps to increase muscle mass and increase endurance during intensive training. The dietary supplement accelerates the metabolism, which is an important illness for weight loss.
Garbage Fast food and semi-financing
Do you love sandwiches and fries? Can't imagine your life without food from Fast Food? This is a very bad habit. There is no biological value in such foods, only a large number of "empty" calories that are not converted into energy, but in fat deposits. Try not to go to Fast food restaurants for at least a week. Cook sandwiches and other dishes with a low calorie but useful products at home. Free potatoes in any form are a taboo.
Drink a glass of water with lemon every morning
A very useful habit is to drink a glass of water on an empty stomach every morning. The most optimal drink is warm water + a piece of lemon (lemon juice) + honey + ginger. All of these ingredients in the complex contribute to : : :
- Acceleration of the metabolism;
- Improvement of digestion;
- increased immunity;
- Burn fat.
Drink water with honey and lemon for a week and you will see obvious progress. If you have problems with the stomach, give up lemon.
Eat fruits
Fruits are very useful food. They contain a large amount of vitamins and trace elements, fiber, which is necessary for our body every day. To lose weight, follow the following recommendations:
- Take the whole fruit instead of juices.
- Swear with fruit.
- Preference for aqueous fruits and berries (watermelon, citrus fruits, apples).
Fruit salads, compote, jelly and similar dishes are very useful. You will give your diet variety and enrich the body with useful substances.
Make gymnastics in the morning
The morning is the most important part of the day. After waking up, our body needs a shake so that it can work productively all day. For this it is recommended to make simple gymnastics. It can be squats, tips and sides, simple run and other exercises. You don't need much for strength and problems with excess weight - get up early and do simple exercises for 10-15 minutes. Make gymnastics with pleasure and let it become your constant useful habit.
Do sports for sports
Sport is one of the most effective ways to lose weight. In this case, you can select a lesson that is particularly suitable for you. We offer such physical activities:
- Running.
The best time for classes is the evening. At the same time, they have to run regularly, otherwise there will be no result.
- yoga.
An excellent solution for those who are contraindicated in excessive physical exertion.
- Cardiocoperation. P
As soon as you fight overweight and also improve physical health, train the heart muscle. The simplest exercises are the use of dumbbells with a rope, classes on a practice wheel.
- Exercises with your own weight.
These are exercises without equipment where only your body is used. 10 minutes a day, push -ups, squats and a fashionable exercise "Planck".
- Bathe.
A good option for training the entire body that does not create the load of the joints. Register in the pool - and swim to your health.
Visit dance courses
Would you like to lose weight and have fun at the same time? Register for dancing. This is a great alternative to sport. During the dance, all muscle groups are trained, the posture improves, breathing is restored and of course the mood increases. And it doesn't matter what type of dance you choose, Latin, people, hip-hop or strip plastic. The main thing is that participation in courses is present to give pleasure.
Come to work or to study
Would you always like to be in shape? Go more on foot. If you have your own car, leave it in the garage for a week - let it rest. Go to the store, in the park, kindergarten or school for the child on foot. Going is very useful, this is a great training for heart and muscles. Try going up the stairs on foot and refusing to travel to the elevator. After a few days you will notice a significant improvement - the weight will leave, the skin will be younger and will improve several times.
Move more all day long
We love to be too lazy for everyone, and we set it to sit or lie down every free minute that is buried on the screen of the phone, television and computer. Let your pastime become more active:
- Turn on the music when cleaning the house and try to clean more active.
- Prepare dinner, dance.
- Go for a walk with your family. Let the children run in the park, and at this point you can ride a bike or roller.
The more movement, the more calories they use.
Exit!
It has long been known that the body even consumes energy while sleeping. Of course, the dream of consumption of calories is subordinate to yoga or gymnastics several times. But since a person sleeps 6-8 hours a day, it is possible to lose about 450-500 kcal during this time, and this is synonymous with an hourly cycling. After a good break, a person feels full of strength and energy and is therefore ready for a productive day. To improve your sleep and make it more useful and effective for weight loss, you need:
- Create a cheap atmosphere in the room. The air should be wet and cool. This improves breathing, the dream becomes deeper.
- Choose Sleep accessories correctly. If you sleep in an unpleasant position, the body does not rest properly.
- Not to be overeated at night. An overloaded digestive system does not make the body rest completely.
- Go in the fresh air before going to bed. Evening walk is a practical physical activity that helps full sleep. Night cool air saturates lungs with oxygen, which also contributes to falling asleep.
- Relax. If stress is constantly being overcome and not allowed to fall asleep to fall asleep, try to create the necessary conditions for sleeping - read your favorite book, listen to calm music and pour in.
Scientists have found that high -quality sleep is not only the key to health and good health, but also metabolic processes, which contributes to reducing weight. Don't forget that you shouldn't exhaust yourself. Don't let them lose 7, but 3 kg, but there will be no health problems. Set real goals and achieve them.