Unfortunately, in recent decades, quite a large number of overweight people have appeared. But we all dream of having ideal body proportions, so they strive to try out various types of fast weight loss diets. People who have a lot of extra pounds often wonder how they can lose weight in a week by getting rid of more weight. In these cases, experts warn that within a week (depending on your initial body weight), you can get rid of 2 to 5 kg and no more.
How to lose weight in a week, nutritionist guidance
Nutritionists have developed a special program that allows them to give a clear answer to the question of many who are interested in how to lose weight in a week without harming their health.
- First, you need to radically change your diet. To do this, you need to create a separate notebook to write down the weekly menu. It must be remembered that, to lose weight in a week, it is necessary to significantly reduce the amount of food consumed. To determine it correctly, it is necessary to ensure that, at once, the food fits in the palm of your hand. Eat these "palms" a day, no more than 6 times.
- The next important factor to losing weight in a week is the principle of giving up on a significant number of products. First, excessive salt intake must be excluded from the diet (while table salt must be abandoned for good). The usual salt should be replaced by sea salt (no more than 3 g/day). All foods that contain a lot of sugar, however, and sugar itself, should be eliminated from the diet.
To lose weight quickly in a week and get a good result, you must follow 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 porridge (best 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 (eg eggs).
- Lunch should not be earlier than 2-3 hours after the second breakfast. It should be split 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. Before 7pm, it is necessary to include in the diet foods that contain omega acids and saturated fats (eg seafood).
- In about 30-40 minutes. before bed, you can eat some low-fat fermented dairy product (eg, plain yogurt).
It must be remembered that, in the process of weight loss, 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 expert advice on how to lose more than 10 kg in 2 weeks. For this, nutritionists advise not to deviate from the following tips:
During the first 7 days, follow a diet to lose weight in one week and, in the second week, charge your body with intense physical activities (jumping rope, running non-stop, swimming).
As for nutrition, melon vegetables (pumpkin, zucchini) can be added to the daily diet. In addition, these products can be used both cooked and raw (juices, salads, various types of smoothies). These vegetables saturate the body well with the necessary nutrients, dull the feeling of hunger, even though they contain a minimal amount of calories.
Another of the most important rules for fast weight loss is adequate rest. This is not just about nighttime (passive) rest, but also about daytime (active) rest 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.