Do you want to lose weight in the shortest possible time? I think so. Indeed, sometimes, in order to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips to lose weight fast in a week.
It is enough just to change your habits and lead a healthier lifestyle 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 fast as possible. First, change your lifestyle, secondly, get used to a new diet, and thirdly, engage in physical activity. No pills or diets. All you need is willpower!
Lose weight by changing your lifestyle
Our habits are very important. By following the good ones, you will not only be able to lose weight, but you will also improve your health.
1. Setting realistic goals
Losing weight requires motivation. But your goals must first of all be realistic. The fantastic reverse can distract 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 won't get too tired and feel hungry. To do this, you need to burn 500-1000 calories more than you consume per day.
2. It's time for a meal
The world has changed, we are all in a hurry somewhere and it turns out that we spend much less time at the table. And healthy eating is what we pay the least attention to. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and devote this time entirely to food. Enjoy this process. If you think about problems, then your stomach will simply not be able to convey the information to the brain that it is full.
3. Reducing portions
Don't even think about losing weight if your plate is too big. Change it to a small one, and you will eat less, thus reducing your calorie intake. Usually, when we have dinner, we have a habit of eating more than we need. This is terrible.
Cut your usual portion in half, eat only that and don't try to ask for more. Scientists have long identified a link between large portions and obesity. If you can't reduce portions, choose low-calorie foods.
4. Eating 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 this. what's happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
In the end, you end up overeating, because you have no control over yourself. So turn off the TV and eat carefully. This will help you regulate the amount of food you eat so you can see and know exactly how much you should be eating.
5. Satiety and hunger
No matter what anyone says, food should be eaten not when we are hungry, but preferably at a certain time of the day. Why exactly? When we are too hungry, we tend to eat more than we should. This is a real disaster.
Don't eat to lose weight, it doesn't work here. Because sooner or later you won't be able to resist and attack the food. The advice is: eat before you get hungry. But there is one more thing. Finish your meal before you're full.
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. As a result, you may be tempted to skip your workout or whatever exercise routine you're doing.
You're in a bad mood and you don't care. Grab some chips or some other high-calorie treat just to make you feel happier. Is it possible to lose weight with this approach? Scientists have found that sleep deprivation leads to late snacking, high-carb snacks and large portions.
7. The 80/20 rule
You will surely like it. What it means? You have to discipline yourself. 80% of the time you eat only healthy food, and the remaining 20% - what you want. This will help you control yourself at first. Maybe over time it will no longer be 80, but 90, and at best 100% in general. But don't force yourself if you can't yet.
8. Positive attitude
Believe it or not, a good mood and focus on results will help you lose weight effectively and quickly. You often tell yourself that you are healthy and active. Such statements will change your thoughts and opinions. 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 eating only healthy food and then you can hope for a result.
9. Plant food
Eating fruits and vegetables will help you improve your body and reduce weight. One of the main factors contributing to weight loss is the consumption of foods with low energy density.
Vegetables and fruits contain a lot of water and fiber. It is these foods that will make you feel full and thus prevent overeating. And I hasten to assure you, this theory has been confirmed by scientists.
10. Eat soups
It may seem unexpected, but soups have their positive sides. Soup at the beginning of a meal will help curb your appetite and you'll end up eating less. In addition, such a first meal can be very nutritious, but at the same time low-calorie.
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 vegetable ones. 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. Such food is digested very slowly, providing a long feeling of satiety.
Scientific research has shown that women who included whole grains in their diet were 2 times less likely to gain extra pounds, and they also reduced the amount of fat on their stomach.
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 quote the results of scientific research.
One study found that consuming sugar-sweetened beverages can cause weight gain in women. The second confirms the harmful effect of excessive sugar consumption on the human body.
13. No bacon
I agree, bacon is one of the tastiest foods. But, unfortunately, it is very harmful to health. This product contains too many bad fats (68%).
According to a scientific study, a diet rich in saturated fat contributes to the development of obesity. Therefore, if you are trying to lose weight, avoid bacon. Replace it with any vegetables or eggs.
14. Green tea
Health experts advise you to drink 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 on the abdomen, legs and buttocks.
15. A real snack
We usually snack on foods that we should really stay away from. How about a healthy snack? You can take something useful from home with you, like fruit, granola or popcorn. These foods contain fewer calories, so they won't allow you to gain weight.
16. Harmful food
It often happens that the most harmful food is, fortunately, the most delicious. And sometimes it's so hard to let it go. But to get rid of extra pounds you have to do it. No fried food, fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods increase bad cholesterol levels and make you susceptible to heart disease and obesity.
17. Good fats
Yes, there are. In fact, without these nutrients, the normal functioning of the body is impossible. They support the health of the skin, hair, nails, and also help in the absorption of vitamins A, D, E and K. The main thing is to know how to distinguish good fats from bad.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, nuts, olive and coconut oil, etc. Such food will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression and, of course, contribute to weight loss.
18. Taking vitamin C
Fruits that contain vitamin C, such as oranges, grapes, kiwi, etc. , make you feel full and don't take in many calories. Ascorbic acid helps to maintain health and even to lose weight, because this vitamin can burn fat.
Magnesium also helps with weight loss. It is a valuable mineral that not only strengthens the immune system and reduces inflammation, but also regulates digestion. Magnesium does wonders for our skin and waist size.
19. Increase your water intake
Nothing new here. If you are serious about losing weight, then your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to adhere to such norms, make it a habit to drink one glass of water before meals (to prevent overeating) and another after (to improve digestion).
Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, not high-calorie drinks and carbonated drinks. This will help you lose weight faster.
Get in shape by exercising
Where without them. If you lie on the couch and follow all the previous advice, it is unlikely that you will be able to lose weight in a week. Therefore, keep your body in motion, and it will delight you with a magnificent figure.
20. Yoga classes
No workout has become as popular as yoga. It is very effective and for its practice you need almost nothing, even just a mat. Yoga is incredibly healthy, and if done regularly, it will help with weight loss.
Are you in doubt? It's not worth it. Here's how it all works. Yoga creates an invisible strong connection between body and mind, making you more aware. Therefore, you will always have control over how much and what you eat, as well as when you are full and when you are 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 every day by doing quick and easy exercises like sit-ups or push-ups. Or walk at a brisk pace 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 is nothing wrong with exercising in the evening. But physical activity in the morning has its benefits. According to scientific research, morning exercises improve the quality of sleep at night. And that will eventually lead to weight loss. After all, good sleep is the key to successful weight loss.
23. Strength training
One way to lose weight is to lift weights. Such physical activity helps burn fat and build muscle mass. In addition, it helps to remove dangerous visceral fat on the abdomen and accelerates metabolism.
No, I'm not inviting you to pull the bars. You can easily add weights to your workout. These can be water bottles, heavy books or dumbbells. Start with light weights and then gradually increase them. You can also alternate strength exercises and cardio exercises.
This is all. 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 lifestyle and then you will surely succeed!