How to quickly lose weight in seven days without harming your health? Read the article on how to organize your lifestyle in a week so as to get rid of unnecessary deposits.
The main thing is a methodological approach. It is important to maintain the right amount of calories, remember to drink water, exercise regularly and choose a comfortable diet.
Ready to lose weight in a week? To get started, remember a few simple tips for losing weight:
- Don't start losing weight if you have health problems. Be sure to check whether chronic diseases have worsened and whether there are any contraindications to physical activity and/or diet.
- Unfortunately, you won’t be able to lose weight in times of stress – it’s not effective.
- It is better to enter and exit the diet gradually, changing the calorie content of all foods smoothly, over several days, so as not to cause harm to health.
- If your health suddenly worsens while losing weight (kg), stop this experience.
- After 7 days, when you manage to remove unnecessary pounds, do not stop monitoring your food intake (menu), fruits, amount of fats, carbohydrates, and your body - rethink your eating habits and switch to a healthy diet. This way you will maintain the result and not break down.
How to lose weight in a week: algorithm of actions
Be careful: a regime with strict restrictions can harm human health. Weight loss is considered safe when a person loses 5% of their current body weight per month. Of course, there are situations when you need to lose weight, for example, for an event - to remove volumes in order to fit into a dress or suit for the evening. In this case, focus on "accelerating the fluid. "Often the liquid causes swelling and creates excess volume, while it leaves the body quickly and without harm.
How to get in shape in seven days:
- you need to get enough sleep and sleep for at least 7 hours - lack of sleep affects the condition of the body and contributes to the gain of extra pounds;
- have dinner no later than 3-4 hours before going to bed;
- balance your diet: for better and faster results, remove sweets, salt and dairy;
- maintain a calorie deficit of 15%;
- drink at least 1. 5 liters per day - this reduces appetite, speeds up metabolism and helps avoid dehydration;
- eat at the same time - food will be better absorbed, since the stomach will get used to it and will be able to produce the required amount of gastric juice at the right time;
- eat according to the BJU formula: 40%, 20% and 40%;
- do not overeat and leave the table a little hungry;
- maintain physical activity - a lot of cardio and strength training, but be sure to give yourself a day to recover;
- go for a massage, go to a bathhouse or sauna, and also take a contrast shower - metabolic processes and metabolism will accelerate, fluid will leave the body faster and swelling will go away.
Compliance with these conditions is useful both for losing fat (kg) and for building a quality lifestyle. Don't forget about tips for losing weight after finishing your diet. Later in the article we will analyze in detail how to choose a comfortable diet, correctly estimate the daily calorie intake and what physical exercises to do, without forcing or torturing yourself.
Proper nutrition: the basics you need to know
Nutritionists advise: it is better to choose a menu rich in nutrients and with the correct calorie content than to strictly limit yourself in food. This way you won’t leave yourself a chance to relapse, because you will feel lighter and freer than with a strict weight loss program. Be sure to leave at least 40% protein in your diet in order to lose deposits and excess fluid, and not muscle mass. Chicken, turkey and rabbit are suitable meats; you can eat lean fish and seafood. Legumes, eggs, grains, greens and nuts also contribute to rapid weight loss.
Don't forget about carbohydrates: use complex ones instead of simple ones. Cereals are suitable for consumption - for example, group "A" pasta (from durum wheat), unprocessed cereals and, of course, whole grain bread. It is better to eat such foods in the first half of the day. Don't give up fat. Our body needs them for the successful functioning of the immune system, organs and brain activity. Reduce the fat content in food to 20% of the total calorie content of all foods. It is better to choose vegetable fats - nuts and avocados, as well as olive oil. In addition, for weight loss to be effective, consume more foods that have a low glycemic index - stewed, raw, baked.The glycemic index (GI) tells you how quickly your blood sugar levels rise and how quickly your body absorbs elements.How you prepare your food also matters:
- It is healthier to cook, stew and bake. From fried tooilIt is better to refuse dishes.
- Add lemon juice, olive or other unrefined oils to salads. Avoid mayonnaise.
If you want to lose weight, foods containing fiber will be helpful. Let's figure out why:
- Firstly, it reduces appetite, which helps control weight and avoid overeating.
- Secondly, beneficial intestinal microflora processes fiber fiber - this contributes to the stable functioning of the digestive system.
- Third, soluble dietary fiber helps the body regulate cholesterol and blood sugar levels, while insoluble fiber cleanses the body and removes toxins. This also affects the skin - it becomes cleaner, its color improves.
Fiber is found in the following foods, add it to your diet daily:
- cooked and raw vegetables;
- bean and vegetable stew;
- soups or broths with vegetables, beans and/or beans;
- oatmeal;
- muesli and whole grain cereals;
- salads with berries and grains, as well as seeds.
For a snack, you can eat cauliflower, beans, carrots or broccoli. Season them with hummus for flavor. Feel free to add fruits, berries, and nuts to sugar-free yoghurts.Yes, nuts and fruits usually cost more than regular sweets, and inexpensive grains like lentils and beans take longer to prepare. But this will allow you to maintain a balanced diet.To lose weight, experts recommend eating fish, rice, buckwheat, chicken, dried fruits, lamb and rabbit meat, fresh vegetables, whole grain and rye bread, as well as seafood and foods rich in fiber. You can eat as many vegetables as you like, except potatoes. But you should not eat corn and green peas. Citrus fruits (pomelo, tangerines and oranges, grapefruit), apples, pears, apricots, pineapples and plums help you lose weight the most. In addition, you can eat melon and watermelon, but divide one serving into three times. It is better to avoid raisins and sweet grapes, dates, and bananas. In addition, fermented milk and dairy products - kefir, cottage cheese, cheeses - will be useful when losing weight. They support the functioning of the gastrointestinal tract (GIT), are easily digestible, and contain essential microelements and vitamins. For drinks, choose green tea, which contains antioxidants that burn excess weight and improve metabolism. Pay attention to freshly squeezed juices from beets, pumpkins, carrots, oranges, apples and lemons. Don't forget about water. You can also drink coffee.
Unfortunately, you still have to give up quite a few foods to lose weight. If it becomes difficult to follow the regime and you want to break, remember why you are doing this and what you will get as a result - a beautiful, toned body. Try to exclude:
- fast food;
- cookies, candies and other "factory-made" sweets that contain a large amount of sugar;
- pates and sausages;
- mayonnaise, sauces and ketchup;
- sodas and juices in packages;
- ready-made semi-finished products;
- alcohol, as it not only contains a lot of calories, but also retains water in the body.
In addition, reduce the amount of potatoes, sugar and salt, while sugar can be replaced with honey - it is healthier.
Principles of a proper breakfast
The whole process depends on how correctly you organize your diet. So, breakfast is very important for our body. Experts have found that a person who eats regularly in the morning then eats less throughout the day. In the morning meal, you must take at least 25% of the food energy value for the day. Breakfast should be based on complex carbohydrates - it is better to avoid simple ones. Porridge - wheat or oatmeal, barley or buckwheat - will do. On water or milk. For taste, you can add apple or blueberries, strawberries. The menu is also allowed to include bran and sugar-free muesli. In addition, we recommend steamed cutlets, eggs and boiled chicken for breakfast.
Principles of proper lunch
When preparing lunch, keep in mind that its calorie content should be 40-45% of the entire daily menu. Start your lunch with a salad, then eat something hot - meat dishes, soup or broth. You can eat fish; it enriches the body with unsaturated fatty acids, which support the condition of the skin, hair and metabolic processes.
Principles of proper dinner
The most common question: "Is it possible to eat after 18: 00? "Yes, since the ban on eating after six in the evening is one of the main myths of nutrition. The main principle to follow is to limit yourself to food four hours before bedtime. Therefore, adjust your dinner time based on what time you fall asleep. The calorie content of dinner should be 20-30% of the daily value. The average person consumes 1500-2500 calories per day. In the evening, eat something that will help you quickly digest food, replenish fluid and recover after a working day. Choose foods and dishes that contain more carbohydrates and proteins:
- vegetable or fruit salad;
- low-fat cottage cheese;
- omelette;
- turkey or chicken;
- seafood.
Did you feel hungry before bed? We know a way to deal with this. Drink a glass of kefir with bran - let it swell a little before consuming. We assure you that this will not harm your figure.
Nutrition before and after training
There is no need to eat before class. It is better to plan your meal 1. 5-3 hours before going to the fitness club. If you work out in the morning, eat a vegetable salad or fruit. Avoid bananas and grapes - they contain a lot of organic substances, which will begin to be wasted first, and it will not reach fat reserves. You can also eat porridge with water: oatmeal, rice, buckwheat. A couple of hours after exercise, food that contains protein is perfectly absorbed. These are seafood and fish, chicken, low-fat cottage cheese (from 2 to 3. 8%), vegetable salads, omelettes.Increased appetite immediately after fitness is due to the fact that a person has spent a lot of energy, his body strives to restore it. In this case, drink compote, green tea or low-fat kefir.
Effective diets for quick weight loss
If you want to lose weight urgently, it will be difficult to avoid dietary restrictions. The main thing is to consult your doctor before going on a diet and add vitamin and mineral supplements to your diet plan.Let's look at the options with which you will definitely achieve weight loss.
- Buckwheat diet - you can lose up to seven kilograms; buckwheat, a low-calorie and filling grain, will not let you feel severe hunger. Low-fat dairy products and dried fruits diversify the diet.
- Kefir diet - the norm of kefir per day is 500 ml. Add to this another ingredient, for example, cottage cheese, boiled potatoes or boiled chicken.
- Apple diet. Apples can be eaten in any form - baked, in freshly squeezed juice or pureed.
- Oatmeal diet - allows you to lose up to 10 kilograms. Oatmeal porridge cooked in water should be eaten three times a day; before lunch, you can snack on citrus fruits, apples or carrots, cabbage, cucumbers and tomatoes.
- Vegetable or cucumber diet. You can also eat low-fat fermented milk products, smoothies and berries with cucumbers.
How to exercise while losing weight
Physical activity will consolidate the results of nutrition - an active life has never harmed anyone. But it is important to train intensely for at least 30 minutes.
Basic principles of losing weight:
- Combine strength training and cardio for stronger results. So, cardio burns weight, and strength training, of course, develops strength in the muscles (that is, pumps them up) and models the silhouette.
- It is important to train at least 3-4 times a week to achieve more effective results.
- Every 7 days, increase the duration of cardio training and the load of strength exercises.
- Remember that you cannot remove deposits in one specific place.
- Don’t forget about the warm-up - it warms up and prepares the body for the lesson.
- Pay more attention to "problem" areas – the stomach and thighs.
Exercises for a flat stomach
For a toned stomach, use exercises aimed at the oblique and rectus muscles:
- lifting legs vertically and at an angle;
- lying up;
- twisting, while straining the muscles.
In addition, effective exercises for the sides are crunches, hoop twists and bends.Do exercises without additional load, but repeating them many times - to burn excess weight, and not just grow muscle mass.
Exercises for slimming thighs
To make your hips "go away" faster, include exercises with slow squats - sumo, pistol, plie with and without weights. To work your inner thighs, perform intense leg swings to pump up your muscles.Popular exercises will help:
- pushing out the leg - you can take a weighting agent;
- moving the leg to the side while standing on all fours;
- side bar "Shell";
- glute bridge and at the same time swing your leg.
- side plank with leg abduction - you can use a weighting agent.
Leg exercises
Squats will also help here. In addition, perform leg swings, lunges, and knee-to-chest raises. Add the bar to this - it helps to lose weight and strengthen the muscles of the back and arms. The main thing is not to forget about an integrated approach. Only he works. Healthy eating and exercise will give an effect and help you shed pounds, but after you achieve results, continue to follow the regime. So, you will definitely maintain the positive effect. And in order not to think about how to lose weight in a week, what you need to eat for this, how to lose belly fat and lose excess weight, you can go to the gym. Experienced trainers will create a competent diet and training plan, thanks to which you will be able to reach your goal safely and effectively.