Unfortunately, quite a large number of overweight people have appeared in the last decade. But we all dream of having ideal body proportions, so we try various diets to lose weight fast. Often, people who are overweight wonder how they can lose weight in a week by shedding even more weight. In such cases, experts warn that in a week (depending on the initial body weight) you can get rid of 2-5 kg.
How to lose weight in a week, nutritionist advice
Nutritionists have developed a special program that allows you to clearly answer the question of 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 you will 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 the food fits in the palm of your hand at once. Eat such "palms" no more than 6 times a day.
- 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 should be removed from the diet (if it is table salt, it should be abandoned forever). Normal salt should be replaced with sea salt (no more than 3 g per day). However, all foods containing large amounts of sugar and sugar itself should be excluded from the diet.
In order to lose weight quickly and achieve a good result in a week, you should follow some rules.
- You can drink 250 ml of lemon water (green or white tea etc. ) in the morning 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. It is recommended to include foods containing natural protein (eg eggs) in this diet.
- Lunch should be 2-3 hours after the second breakfast. It should be divided into two meals. At first, it is better to eat liquid foods (soups, sweets), and after a few hours, solid foods containing animal protein.
- Fruit can be eaten between lunch and dinner.
- It is also recommended to split the dinner in half. 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 going to bed, you can eat a low-fat fermented milk product (for example, natural yogurt).
It should be noted that in the process of losing weight, all dishes are best steamed or cooked.
How to lose weight 10-15 kg in 2 weeks
To permanently get rid of the hated 10-15 kg, you can take advantage of expert advice on losing more than 10 kg in 2 weeks. To do this, nutritionists advise not to deviate from the following tips:
For the first 7 days, adhere to a diet designed to lose weight in a week, and for the second week, load your body with intense physical activity (rope jumping, jogging in place, swimming).
As for nutrition, melon vegetables (zucchini, zucchini) can be added to the daily diet. In addition, these products can be used both cooked and raw (juices, salads, various smoothies). Such vegetables well saturate the body with necessary nutrients, contain a minimum of calories, while blunting the feeling of hunger.
One of the most important rules of rapid weight loss is proper rest. Of great importance is not only night (passive) rest, but also daytime (active) rest. Walking outside the city, extreme sports games - will help you lose weight quickly and effectively in a minimum of time.