Unfortunately, quite a few overweight people have appeared in recent decades. But we all dream of ideal physiques, so we strive to experience a variety of diets to lose weight fast. It is often the case that people who have large extra pounds wonder how they can lose weight in a week, freeing themselves from more weight. In such cases, experts warn that within a week (depending on your initial weight) you can get rid of 2-5 kg and no more.
How to lose weight in a week, nutrition advice
Nutritionists have developed a special program that allows you to give clear answers to the questions of many who are interested in how to lose weight in a week while not harming your health.
- First, we need to radically change our diet. To do this, you need to create a separate notebook in which to enter the weekly menu. It should be remembered that in order to lose weight within a week, you need to significantly reduce the amount of food you eat. In order to determine it correctly, care must be taken to ensure that the food fits in the palm of your hand at the same time. Eat such "palms" up to 6 times a day.
- The next important factor in losing weight in a week is the principle of giving up a significant number of products. First, excessive salt intake should be excluded from the diet (while table salt should be permanently omitted). The usual salt should be replaced by sea salt (maximum 3 g / day). All foods that contain large amounts of sugar and the sugar itself should be removed from the diet.
In order to lose weight fast in a week and achieve good results, you need to follow a few rules.
- In the morning you can drink 250 ml of water with lemon (green or white tea, etc. ), then after 30 minutes. you can eat any porridge (best cooked with steam).
- The next meal is best organized 2-3 hours after the first breakfast. It is recommended to include foods containing natural protein (such as eggs) in this diet.
- Lunch should be no earlier than 2-3 hours after the second breakfast. It should be divided into two meals. At first, it is better to eat liquid foods (soups, smoothies), and after a few hours solid foods containing animal protein.
- Fruit can be eaten between lunch and dinner.
- It is also recommended to divide the dinner into two parts. Foods containing omega acids and saturated fats (such as seafood) should be included in the diet before 19: 00.
- In about 30-40 minutes. you can eat a low-fat fermented dairy product (such as natural yogurt) before going to bed.
It should be remembered that it is best to cook or bake all food with steam during weight loss.
How to lose weight in 2 weeks with 10-15 kg
To get rid of the hated 10-15 kg once and for all, you can use the advice of experts on how to lose more than 10 kg in 2 weeks. To do this, nutrition experts advise you not to deviate from the following tips:
During the first 7 days, follow a diet that will lose weight in one week, and during the second week, load your body with intense physical activity (skipping rope, running locally, swimming).
As far as nutrition is concerned, melons (pumpkin, zucchini) can be added to the daily diet. In addition, these products can be used fried and raw (juices, salads, various smoothies). Such vegetables saturate the body well with the necessary nutrients, dampen the feeling of hunger while containing a minimal amount of calories.
The other most important rule of fast weight loss is proper rest. Not only is it a night (passive) rest, but a day (active) rest is also of great importance. Hiking outside the city, outdoor sports games - will help you achieve fast and effective weight loss in minimal time.