Do you want to lose weight as soon as possible? I think yes. Indeed, sometimes in order to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in one week.
You just have to change your habits and lead a healthier lifestyle, then your dream will come true. Try to apply the suggestions below to your daily routine and you will see the first results after 7 days.
So what should you do to lose weight as soon as possible? First, change your lifestyle, secondly, get used to a new diet, and thirdly, engage in physical activity. No pills or diets. All you need is willpower!
Lose weight by changing your lifestyle
Our habits are very important. By following the good ones, you will not only be able to lose weight, but also improve your health.
1. Setting realistic goals
Losing weight requires motivation. However, your goals should be realistic above all else. The fantastic opposite can be a deterrent for you and slow down your weight loss.
For example, 5 kg per week is almost unattainable, but 1 kg is quite possible. At the same time, you will not tire yourself much and you will not feel hungry. To do this, you need to burn 500-1000 more calories than you consume daily.
2. Mealtime
The world has changed, we're all in a rush somewhere and it seems we're spending far less time at the dinner table. And healthy eating is what we pay the least attention to. But this attitude towards food can be dangerous.
Eating right means eating slowly. Eat carefully while eating. Give yourself at least 20 minutes and devote that time completely to eating. Enjoy this process. If you think about problems, your stomach cannot transmit to the brain the information that it is full.
3. Reducing Portions
Don't even think about losing weight if your plate is too big. Replace it with a small one so you'll eat less and therefore reduce your calorie intake. Usually, when we have dinner, we have a habit of eating more than we need. This is terrible.
Cut your usual portion in half, just eat and don't try to ask for more. Scientists have long identified a link between large portions and obesity. If you cannot reduce portions, choose low-calorie foods.
4. Eating in front of the TV
Watching TV and eating at the same time is a quick way to gain weight. Eating mindfully? Nothing is like that. What's happening? You focus on what's shown on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating begins because you cannot control yourself. So turn off the TV and eat mindfully. This helps you regulate the amount of food you eat so you can see and know exactly how much you should be eating.
5. Satiety and hunger
No matter what anyone says, it is best to eat at a certain time of the day, not when we are hungry. Why exactly? When we are very hungry, we tend to eat more than we should. This is a real disaster.
Don't eat to lose weight doesn't work here. Because sooner or later you will not be able to stand it and you will jump on the food. The advice is: eat before you get very hungry. But there is one more point. Finish your meal before you get bored.
6. Pleasant sleep
Lack of sleep can eventually lead to weight gain. For example, you feel tired because you didn't sleep well last night. As a result, you may want to skip a workout or any exercise routine you do.
You're in a bad mood and you don't care. You take chips or another high-calorie food to feel happier. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to late snacks, high-carb snacks, and large portions.
7. 80/20 rule
You will definitely like it. What does that mean? You have to discipline yourself. 80% of the time you eat only healthy food, and the remaining 20% - what you want. This will help you control yourself at first. Maybe over time it will no longer be 80 but 90, and in the best case overall it will be 100%. But if you can't do it yet, don't force yourself.
8. Positive attitude
Believe it or not, a good mood and focus on results will help you lose weight effectively and quickly. Tell yourself often that you are healthy and active. Such statements will change your thoughts and opinion. Also try to avoid stress and learn not to take everything too seriously.
Lose weight with new eating habits
Even Hippocrates said, "We are what we eat, " and he was absolutely right. After all, nutrition plays an important role in our health and maintaining a certain body weight. Therefore, it is worth feeding yourself only healthy food, and then you can hope for a result.
9. Plant food
Eating fruits and vegetables will help you build your body and lose weight. One of the main factors contributing to weight loss is the consumption of foods with a low energy density.
Vegetables and fruits contain a lot of water and fiber. These foods will make you feel full, thus preventing overeating. And I can assure you that this theory has been confirmed by scientists.
10. Eating soup
It may seem unexpected, but soups have their positive aspects. Soup at the beginning of your meal will help you control your appetite and eat less. In addition, such a first meal can be very nutritious, but at the same time low-calorie.
But this is exactly what a person who wants to lose weight needs. Therefore, feel free to use soups with chicken or broth, as well as vegetable soups. By the way, this fact is supported by scientific research.
11. Whole grain foods
Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly and provides a long feeling of satiety.
A scientific study showed that women who include whole grains in their diet are 2 times less likely to gain excess weight, and also reduce the amount of fat in the abdomen.
12. Eliminate sugar
This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will quote the results of scientific research.
One study found that consumption of sugary drinks can cause weight gain in women. Another confirms the harmful effect of excessive consumption of sugar on the human body.
13. No Bacon
Agree, bacon is one of the most delicious foods. But unfortunately it is very harmful to health. This product contains too much bad oil (68%).
According to a scientific study, a diet rich in saturated fat contributes to the development of obesity. So if you're trying to lose weight, avoid bacon. Replace it with any vegetables or eggs.
14. Green tea
Health experts recommend drinking this beverage as it is incredibly healthy. Green tea stimulates the burning of calories in our body. Scientists have found that it promotes weight loss.
This drink contains many antioxidants, the strongest of which are catechins. They have been found to speed up metabolism and reduce fat deposits in the abdomen, legs, and hips.
15. The right snack
We often snack on foods we should avoid. How about a healthy snack? You can get something useful from your home, such as fruit, granola bars or popcorn. These foods contain fewer calories, so they will not allow you to gain weight.
16. Harmful foods
Luckily, it often happens that the most harmful foods are the tastiest. And sometimes it's so hard to let go. But you have to do this to get rid of extra pounds. Fried food, french fries, sauces, fast food, mayonnaise, etc.
Cream soups should also be avoided, but broth is exactly what the doctor ordered. These foods raise bad cholesterol levels and make you vulnerable to heart disease and obesity.
17. Good fats
Yes, there are some. In fact, the normal functioning of the body is impossible without these nutrients. They support the health of the skin, hair, nails and also help absorb vitamins A, D, E and K. The main thing is to be able to distinguish good fats from bad ones.
Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, and others. Such food will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression, and, of course, contribute to weight loss.
18. Taking Vitamin C
Fruits containing vitamin C, such as oranges, grapes, and kiwi, give a feeling of satiety and also do not add too many calories. Ascorbic acid helps maintain health and even lose weight, because this vitamin is able to burn fat.
Magnesium also helps with weight loss. It is a valuable mineral that not only strengthens the immune system and reduces inflammation, but also regulates digestion. Magnesium works wonders for our skin and waistline.
19. Increase water intake
There is nothing new here. If you're serious about losing weight, your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to comply with such norms, make it a habit to drink a glass of water before meals (to prevent overeating) and then (to improve digestion) a glass of water.
Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, not high-calorie drinks and soda. This will help you lose weight faster.
Stay fit by exercising
Where without them? If you lie on the couch and follow all the previous tips, it is unlikely that you will lose weight in a week. Therefore, keep your body in motion and it will delight you with a magnificent figure.
20. Yoga classes
No exercise has been as popular as yoga. It is very effective and you need almost nothing for its application, even just a matte. Yoga is incredibly healthy and helps with weight loss if done regularly.
Are you in doubt? Not worth it. That's how everything works. Yoga creates an invisible, powerful connection between body and mind, making you more conscious. Therefore, you will always be in control of when you are full and when you are really hungry, as well as how much and what you eat.
15. A 2005 study of 500 healthy middle-aged men and women found that yoga helps with weight loss, or at least weight loss.
21. Any activity
If you do quick and easy exercises like sit-ups or push-ups, you can burn a few extra calories each day. Or walk quickly (20 minutes) to the store and return with bags if possible. Or clean the house, work in the garden, play outside with the child. Turn on your fantasy!
22. Morning exercises
In fact, there is nothing wrong with exercising in the evening. But physical activity in the morning has its benefits. According to scientific research, morning exercises improve nighttime sleep quality. And this will ultimately lead to weight loss. After all, good sleep is the key to successful weight loss.
23. Strength training
One way to lose weight is to lift weights. This type of physical activity helps burn fat and build muscle mass. It also helps to eliminate dangerous visceral fat in the abdomen and accelerates metabolism.
No, I'm not encouraging you to do weightlifting. You can simply add weight to your workout. It can be water bottles, heavy books or dumbbells. Start with small weights and then increase gradually. You can also switch between strength and cardio exercises.
That is all. So, are you ready to challenge yourself and lose weight in a week? Move on! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle, then you will definitely succeed!