Unfortunately, over the last few decades, quite a number of overweight people have emerged. But we all dream of having ideal body size, so they try to experience different types of diets for fast weight loss. Often, people who have a large number of extra pounds wonder how they can lose weight in a week, getting rid of more weight. In such cases, experts warn that within a week (depending on the initial body weight), you can get rid of 2-5 kg and no more.
How to lose weight in a week, nutrition tips
Nutritionists have developed a special program that allows you to give a clear answer to the question of many people who are interested in how to lose weight in a week, without harming your health.
- First of all, it is necessary to radically change the diet. To do this, you need to create a separate notebook in which to write the weekly menu. It should be remembered that to lose weight in a week, you need to significantly reduce the amount of food consumed. To determine it correctly, it is necessary to make sure that the food fits in the palm of your hand. Eat such "palm" a day, no more than 6 times.
- The other important factor in losing weight in a week is the principle of giving up a considerable number of products. First of all, excessive salt intake should be excluded from the diet (while table salt should be abandoned forever). Ordinary salt should be replaced with sea salt (not more than 3 g / day). However, all foods that contain a large amount of sugar, and the sugar itself, should be removed from the diet.
To lose weight quickly in a week and achieve a good result, you need to adhere to a few rules.
- In the morning, you can drink 250 ml of lemon water (green or white tea, etc. ), and after 30 minutes. you can eat any porridge (preferably steamed).
- The next meal is best organized 2-3 hours after the first breakfast. In this diet, it is recommended to include foods that contain natural proteins (for example, eggs).
- 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 (soup, smoothie), and after a few hours - solid foods containing animal protein.
- Fruits can be eaten between lunch and dinner.
- It is also recommended to divide the dinner into two parts. Before 19: 00, it is necessary to include in the diet foods that contain omega acids and saturated fats (for example, seafood).
- In about 30-40 minutes. before bed, you can eat any low-fat fermented milk product (for example, natural yogurt).
It should be remembered that in the process of losing weight, all dishes are best steamed or baked.
How to lose weight in 2 weeks with 10-15 kg
To get rid of once and for all 10-15 kg of hatred, you can use expert advice on how to lose more than 10 kg in 2 weeks. To do this, nutritionists advise not to deviate from the following tips:
During the first 7 days, follow a diet designed to lose weight in a week, and during the second week, load your body with intense physical activity (rope jumping, jogging, swimming).
In terms of nutrition, melon vegetables (squash, zucchini) can be added to the daily diet. Moreover, these products can be used both baked and raw (juices, salads, various types of smoothies). Such vegetables saturate the body well with the necessary nutrients, deafen the feeling of hunger, while containing a minimal amount of calories.
Another of the most important rules for fast weight loss is proper rest. It is not only about the night (passive) rest, but also the day (active) rest is of great importance. Out-of-town walks, outdoor sports games - will help you achieve fast and effective weight loss in a minimum period of time.