Unfortunately, over the past decades, a fairly large number of overweight people have appeared. But all of us dream of having ideal body proportions, so they strive to experience various kinds of diets for quick 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, nutritionist advice
Nutritionists have developed a special program that allows you to give a clear answer to the question of how to lose weight in a week, of interest to many, 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 down the weekly menu. It must be remembered that in order to lose weight in a week, you need to significantly reduce the amount of food consumed. In order to correctly determine it, it is necessary to ensure that the food fits into the palm of your hand at one time. Eat such "palms" per day, not more than 6 times.
- The next important factor in losing weight in a week is the principle of giving up a significant number of products. First of all, excessive salt intake must be excluded from the diet (while table salt must be abandoned forever). The usual salt should be replaced with sea salt (no more than 3 g / day). All foods containing a large amount of sugar, however, and sugar itself, must be crossed out from the diet.
In order to quickly lose weight in a week and achieve a good result, you must 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 porridge (best cooked with steam).
- The next meal is best organized 2-3 hours after the first breakfast. In this diet, it is recommended to include foods containing natural protein (for example, eggs).
- Lunch should be no earlier than 2-3 hours after the second breakfast. It should be divided into two meals. In the beginning, 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 19. 00, it is necessary to include in the diet foods containing omega acids and saturated fats (for example, seafood).
- In about 30-40 minutes. before bedtime, you can eat some low-fat fermented milk product (for example, natural yogurt).
It must be remembered that in the process of losing weight, all dishes are best cooked with steam or baked.
How to lose 10-15 kg in 2 weeks
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, nutritionists advise not to deviate from the following tips:
During the first 7 days, adhere to a diet designed for losing weight in a week, and during the second week, load your body with intense physical activity (jumping rope, running in place, swimming).
As for nutrition, melon vegetables (pumpkin, zucchini) can be added to the daily diet. Moreover, these products can be used both baked and raw (juices, salads, various kinds of smoothies). Such vegetables well saturate the body with the necessary nutrients, dull the feeling of hunger, while containing a minimum amount of calories.
Another of the most important rules for fast weight loss is proper rest. We are not only talking about night rest (passive), but also daytime (active) rest is of great importance. Hiking outside the city, outdoor sports games will help you achieve quick and effective weight loss in a minimum period of time.