Is it realistic to lose 2-3 or more pounds a week at home? Yes, this is absolutely real, but only under certain conditions. If you do not know how to lose weight, but have a burning desire to lose extra pounds, read this article carefully. Weight loss is a complex process and consists of separate items.
So how do you lose weight in a week? In order to lose weight quickly and correctly, and at the same time not harm the body, pay attention to two basic factors - diet and exercise.
Proper nutrition
How to lose weight in a week at home? You don’t have to starve and exhaust yourself with heavy strength training. For starters, it is enough to revise your diet and create an optimal menu for the week.Eat healthy to lose weight.
This means that you must eat broken down, ie at least 5 times a day with an interval of 3-4 hours. Eat in small meals (about 200 grams each). At the same time, we recommend completely abandoning the following products that are harmful to the character:
- salt and sugar;
- strong coffee, tea; ketchup, mayonnaise and other products with carcinogenic fats;
- sweet pastries;
- fresh white bread;
- fried foods;
- fatty foods.
By removing all of the above from your diet, you will no longer wonder if 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 feed you well.
Everyone who has to lose weight must eat fruits and vegetables - sources of carbohydrates and fiber. Fruit is best eaten before lunch (this will help normalize weight). And in general, during these seven days, pay more attention to plant foods. But you won’t be full of grass, so you need to eat animal protein in the form of lean meats (rabbit, beef, chicken, but not pork).
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 drinking plenty of plain water (up to 2 liters per day).
Physical activity
Physical inactivity (or reduced mobility) not only negatively affects health, but also leads to rapid weight gain. Therefore, those for whom it is really important to lose weight urgently should not only eat properly, but also pay attention to physical activity on a daily basis. After all, healthy food is only half the battle, you will need to adjust your figure by burning excess calories (intake into the body with food).
So how can you lose weight in a week with physical activity? To do this, you need to practice every day:
- running;
- swimming;
- squats;
- push;
- withdrawal;
- brisk walking;
- cycling;
- working on simulators.
There are actually no specific recommendations for the type of exercise. This can be any activity or group of exercises from the registered list. For many people and every other person who has lost weight, sport has become a way of life.
However, you don’t have to spend hours exhausting yourself at the gym. It is enough to dedicate about 60 minutes to physical activity.
Exercise is another important ingredient that, with a proper diet, allows you to lose weight in a week without dieting. Nothing is given just like that, you have to sacrifice something. In this case we are talking about strength and time. It is the only way to become slim in a relatively short time.
Diet
We discovered what to eat and what to exclude from the diet, we learned about the huge importance of regular physical activity. But proper diet and exercise are just two (though the safest) ways to lose weight. The third is with the help of a certain power system. How many pounds can you lose in a week if you follow a strict diet? Experience shows that it is possible to lose 3 to 10 pounds (depending on the program).
Water (remove 5 kg)
It is immediately necessary to warn that such a diet is very difficult, it can not do without willpower and persistent desire. You can eat any food with little fat and few calories, but only in moderation and balance. You must drink water 30 minutes before and after meals (no more than 3 glasses). After 6pm you should completely refuse food.
Drink slightly warmed water, as cold water slows down the metabolism. If you feel hungry, drink a glass (200 g) of water. Toxins and toxins will be removed from the body in a natural way. However, be careful, because 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 fast enough).
Buckwheat (remove 7 kg)
Not sure how to lose weight fast? Then pay attention to one of the most caloric foods - buckwheat (it should be eaten cooked every day without salt, sugar, oil and spices). For a change, sometimes you can drink kefir and, without any problems, eat at least 1, 5-2 liters of clean water a day. At the end of the week (6-7 days) you can eat vegetables or fruits that are not nutritious. The buckwheat diet has proven to be very effective.
Kefir
How many kilograms do you think you can lose kilograms a week with kefir? Experts say that with such a diet it is easy to get rid of 10 pounds of excess. Up to 500 ml of low-fat or low-fat kefir should be taken daily. A variety of menus is recommended.
- So on the first day you can eat about four boiled potatoes with skin (without salt and other additives).
- Second day - no more than 400 g of cottage cheese.
- The third is about a pound of fruit.
- Fourth - cook up to 400 g of cooked chicken breast.
- On the fifth day, eat 400g of vegetables.
- Sixth - no food, only with mineral water (so-called fasting day).
- On the seventh day you can eat half a liter of kefir and no more than 600 g of fruit.
Drink plenty of fluids (up to 2 liters) during the week.
Features
Now you know how to lose weight in a week, but don't forget the main danger of fast diets - fast weight gain after their completion. To avoid losing pounds again with such difficulty, eat a balanced diet, focus on long-term results.
For example, if you lost 10 kg in one week, then you need to endure with all your strength for about 5-10 months to consolidate the success achieved.During this time, your body will get used to your newfound body weight and experience it as normal.
Numerous videos on the web make it clear that this is possible.
Helpful Hints
The following tips will help you lose weight more effectively:
- Slower carbs, less fat.
- Learn to count calorie intake.
- Don't go on a diet that is painful for you.
- Not sure how to lose weight? Consult a dietitian.
- Brag about your efforts every day.
- Forget about weighing on the scales for a while.
- No bad habits (smoking, alcohol).
It’s not hard to learn how to lose weight in 7 days, it’s definitely harder to get to the end and not get lost. Believe in yourself - and you will surely succeed.