Unfortunately, in recent decades, a fairly large number of overweight people have appeared. But we all dream of having ideal body proportions, so strive to experiment with various types of diets to lose weight quickly. Often people who have a lot of extra pounds wonder how they can lose weight in a week, shedding 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, nutritionist advice
Nutritionists have developed a special program that allows you to give a clear answer to the question of many 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 in order to lose weight in a week, you need to significantly reduce the amount of food consumed. To determine it correctly, it is necessary to ensure that at the same time the food fits in the palm of your hand. Eat those "palms" per day, no more than 6 times.
- The next important factor in losing weight in a week is the beginning of giving up a significant amount of products. First of all, excessive salt intake should be excluded from the diet (while table salt should be abandoned forever). The usual salt should be replaced with sea salt (no more than 3 g / day). However, all foods that contain a large amount of sugar and the sugar itself should be crossed out of the diet.
In order to quickly lose weight in a week and achieve a good result, you need to adhere to some rules.
- In the morning, you can drink 250 ml of water with lemon (green or white tea, etc. ), and after 30 minutes. you can eat any oatmeal (better steamed).
- The next meal is best arranged 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 (soups, smoothies) and, after a few hours, solid foods that contain animal protein.
- The fruit 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, shellfish).
- In about 30-40 minutes. Before going to bed, you can eat a low-fat fermented dairy product (for example, plain 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 by 10-15 kg.
To get rid of the hated 10-15 kg once and for all, you can use the 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:
For the first 7 days, stick to a diet designed to lose weight in one week, and for the second week, charge your body with vigorous physical activity (jumping rope, running in place, swimming).
As for nutrition, melon vegetables (pumpkin, zucchini) can be added to the daily diet. In addition, these products can be used both baked and raw (juices, salads, various types of smoothies). Such vegetables well saturate the body with the necessary nutrients, dampen the feeling of hunger and contain a minimal amount of calories.
Another of the most important rules to lose weight quickly is adequate rest. It is not only about night rest (passive), but also daytime rest (active) is of great importance. Walking outside the city, sports games in the open air - they will help you achieve rapid and effective weight loss in a minimum period of time.