Do you want to lose weight in a minimum of time? I think so. Indeed, sometimes, 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.
Just change your habits and lead a healthier life, and then your 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 quickly as possible. First, change your lifestyle, second, get used to a new diet, and third, engage in physical activity. No pills or diets. All you need is willpower!
Lose weight by changing lifestyle
Our habits matter a lot. By following the right ones, you will not only be able to lose weight, but also improve your health.
1. Set realistic goals
Losing weight takes motivation. But your goals must above all 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 get very exhausted and feel a feeling of hunger. To do this, you must burn 500 to 1000 calories more than you consume daily.
2. Mealtime
The world has changed, we are all in a hurry somewhere and it turns out that we spend a lot less time at the table. And eating healthy is what we pay the least attention to. But this attitude towards food can be dangerous.
Eating well means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and dedicate that time entirely to food. Enjoy this process. If you're thinking about problems, your stomach simply won't be able to transmit the information to the brain that it's full.
3. Reduce portions
Don't even think about losing weight if your plate is too big. Change it to a small one, so you'll eat less, and therefore reduce your caloric intake. Usually when we eat dinner we are used to eating more than we need. It's awful.
Divide your usual serving in half, eat just that, and don't try to get more. Scientists have long identified a link between large portions and obesity. If you can't reduce 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. What is happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Ultimately, overeating sets in because you're not in control of 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. Satiety and Hunger
Whatever people say, you should eat not when you are hungry, but especially at a certain time of the day. Why exactly? When we are too hungry, we tend to eat more than we should. It is a real disaster.
Don't eat to lose weight, doesn't work here. Because sooner or later you won't stand it and throw yourself on the food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get bored.
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. Therefore, you might be tempted to skip a workout or any exercise routine you are doing.
You're in a bad mood and you don't care. You grab chips or another high-calorie treat just to feel happier. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to late snacking, high carbohydrate snacking, and large portions.
7. The 80/20 rule
You will definitely like it. What does it mean? You have to discipline yourself. 80% of the time you eat only healthy foods, and the remaining 20% - whatever 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 force yourself if you can't yet.
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 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 in our health and maintaining a certain body weight. Therefore, it is worth feeding only healthy foods, and then you can hope for a result.
9. Vegetable food
Eating fruits and vegetables will help you improve your body and reduce your weight. One of the main contributors to weight loss is the consumption of low energy density foods.
Vegetables and fruits contain a lot of water and fiber. These are the foods that will make you feel full, thus preventing you from 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. A soup at the start of your meal will help reduce 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 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 Grain Foods
Whole grains are one of the most valuable foods you can find in your kitchen. These foods are 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 cite the results of scientific research.
A study found that drinking sugary drinks could lead to weight gain in women. Another confirms the harmful effect of excessive sugar consumption on the human body.
13. No Bacon
Agree, bacon is one of the most delicious foods. But it is unfortunately very harmful to health. This product contains too much bad fat (68%).
According to a scientific study, a diet high in saturated fat contributes to the development of obesity. Therefore, if you are 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 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 really should avoid. How about a healthy snack? You can take something useful home with you, like fruit, granola bars or popcorn. These foods contain fewer calories, so they will not allow you to gain weight.
16. Harmful foods
It often happens that the most harmful food, by chance, is the most delicious. And sometimes it's so hard to get over it. But to get rid of extra pounds, you have to do it. No frying, fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but the broth is exactly what the doctor ordered. These foods increase bad cholesterol levels and make you vulnerable to heart disease and obesity.
17. Good fats
Yes there is. 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 key is being able to tell good fats from bad ones.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, nuts, olive and coconut oils, etc. These foods will help maintain heart and blood vessel health, prevent arthritis, dementia, and depression, and of course help with weight loss.
18. Take Vitamin C
Fruits containing vitamin C, such as oranges, grapes, kiwis, etc. , make you feel fuller and 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 boosts the immune system and reduces inflammation, but also regulates digestion. Magnesium does wonders for our skin and our waistline.
19. Increase water consumption
Nothing new here. If you really want to lose weight, your daily goal is to drink 1. 5 to 2 liters of water. If you find it difficult to meet these standards, get into the habit of drinking a glass of water before meals (to avoid overeating) and another after (to improve digestion).
Many scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, and not high-calorie drinks and sodas. It will help you lose weight faster.
Stay fit with exercise
Where to do without them. If you lie on the couch and follow all the previous tips, you are unlikely to be able to lose weight in a week. Therefore, keep your body moving and it will please you with a gorgeous figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and for its practice you need almost nothing, except a mat. Yoga is incredibly healthy and if practiced regularly it will help you lose weight.
Are you in doubt? Not worth it. Here's how it all works. Yoga creates a strong and invisible connection between body and mind, makes you more aware. As a result, you'll always be in control of how much and what you eat, as well as when you're full and when you're 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 each day if you do 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 clean the house, work in the garden, play outdoor games with the child. Turn on your fantasy!
22. Morning exercises
In fact, there's nothing wrong with exercising at night. But morning physical activity has its benefits. According to scientific studies, morning exercises improve the quality of sleep at night. And this will ultimately lead to weight loss. After all, good sleep is the key to successful weight loss.
23. Muscle training
One way to lose weight is to lift weights. Such physical activity helps burn fat and build muscle mass. Plus, it helps eliminate dangerous visceral fat on the abdomen and speeds up metabolism.
No, I'm not urging you to pull dumbbells. You can simply add weights to your workout. These can be water bottles, heavy books or dumbbells. Start with small weights, then gradually increase. You can also alternate between strength and cardio exercises.
That's all we can say about it. 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 your lifestyle and you will certainly succeed!