Yes, it is better to lose weight slowly. But what if you really need to throw off the excess in a short period? How to do it? Do I need a strict diet or a certain lifestyle? How to lose weight without harm to health at the same time? We answer all questions.
So, you only have a week to. . . get into the right dress / appear in front of someone in all its glory / go on vacation and look perfect in a swimsuit - in general, it doesn’t matter why, the main thing is to do it in 7 days. What diet to sit on and what simulators to get up? None. But you have to change something in your lifestyle. Are you ready to start?
How much can you safely lose in a week
We cannot but warn that safe weight loss is a loss of 0. 5 to 1 kilogram per week. Not only is it safe for health, but people who lose weight at a steady and unhurried rate are more likely to lose weight and, most importantly, keep it off. But still, it’s worth trying to throw off more - the main thing is not to bring yourself to exhaustion (physical and nervous) or illness.
How to lose weight in a week without diets with severe restrictions
It is impossible to starve yourself in order to noticeably lose weight in the stomach and sides in a week. You will be forever hungry, not too cheerful and active because of this, and you can break loose very quickly.
We have prepared a weekly plan with which you can lose 3-5 and even 7 kg in 7 days.
Meal Plan
What to eat for breakfast
Oatmeal, fruit, low-fat yogurt can all be healthy breakfasts in any form. You can eat them off the plate or mix them into a smoothie. Eggs and greens are also a great way to start your day if you plan to lose enough weight in a short amount of time. Try scrambled eggs, poached eggs and avocado on toast, or boiled egg with vegetables. Remember that breakfast is the most important meal of the day, so don't skimp on portions.
morning snack
Fruit - fresh and as much as you like. Make a big fruit salad, blend fruit into a smoothie, or just eat a whole fruit. But do not eat very close to dinner - leave at least an hour break so that the acid contained in the fruit does not interfere with digestion.
What to eat for lunch
Big salad of whatever you like. Be sure to add a small portion of protein (it is necessary to maintain muscle mass) - fish or lean meat (chicken or turkey). You can add a little olive oil or lemon juice. Avoid "bad" fats like cheese or pasta, but be sure to eat "good" fats like avocados, nuts. Soups can also be a good choice, but they should be made as low-fat as possible.
afternoon tea
If you already see in your dreams how you lost 5 kg or more in a week, choose fruits for an afternoon snack, you can add a small handful of sunflower or pumpkin seeds. If you're sure you can control your portion size, try some walnuts or almonds. They are high in calories, but very useful and give a feeling of satiety.
What to eat for dinner
A large portion of salad - but not just leaves, add something more satisfying - chicken breast, salmon, cod. You can eat just a dish of chicken with rice or fish with sweet potatoes. Small portions of whole grain pasta and even a lean steak may also work well.
Plan your diet ahead of time
When you decide what you want to eat spontaneously, your brain motivates you to prioritize foods that will give you pleasure in the moment, rather than benefit you in the long run. Therefore, when losing weight, it is important to plan your menu in advance. So your brain is able to weigh the consequences of your choice.
What drink
Plenty of water is recommended, preferably at least 2 liters per day. In addition, you can afford some herbal tea and decaffeinated black coffee. It would be cruel to deprive yourself of these hot drinks! So indulge yourself if you really want to.
What not to eat all 7 days
During your week-long marathon, it's best to stay away from refined carbs like baked goods, white bread, white pasta, or potatoes. It's important to avoid sugar in all its forms, whether it's in chocolate or in sugary soda. It is also necessary to give up alcohol.
How about exercise?
While nutrition is the most important aspect of weight loss, physical activity can also affect the rate at which you lose weight.
Since the only way to lose weight is to work in a calorie deficit, you need a workout that burns twice as many calories.
Steer clear of stationary cardio and opt for interval or any other form of high-intensity training, such as a 20-minute high-intensity jog or even a session on a stationary bike.
How to lose weight in a week without exercise
1. Go into a calorie deficit
This is the process that occurs when you provide your body with fewer calories than it needs to burn each day. Without enough food to burn for fuel, your body "turns" to the excess fat stored in it and uses it as an energy source, resulting in weight loss. Calories are burned not only in the gym, all our movements and even sleep burn them. It is important to calculate how much you burn and build a diet depending on this.
2. Try Intermittent Fasting
This is a meal plan that alternates hours of eating and fasting. The reason intermittent fasting helps you lose weight is because it helps you consume fewer calories per day. Because eating windows are limited to hours, this limits the amount of time you have to eat, which creates a calorie deficit on a regular basis.
3. Eat more healthy fats
Get them from foods like nuts, olive oil, avocados, oily fish, whole eggs, chia seeds. Healthy fats help you stay full longer and can speed up your metabolism.
4. Eat More Protein
Higher protein intake in the diet leads to weight loss because it speeds up metabolism, increases calorie burn by 80-100 kcal per day, and reduces appetite, causing you to eat less. Healthy protein sources include meat (beef, chicken), plant-based sources (legumes), oily fish (salmon, trout, tuna), and eggs.
5. Cut down on carbs
To lose weight quickly and effectively, it is important to replace carbohydrates with protein. Excess carbohydrates are stored in your body as fat. By creating a calorie deficit, the body begins to use fat as an energy source. By increasing protein intake, you do not lose muscle mass, and the body gradually begins to burn fat.
6. Eat more vegetables
They are low in calories and carbohydrates, making them ideal for those trying to lose weight. Unlike other foods, you can eat a lot of vegetables without going over your calorie limit. Vegetables to include on your menu: leafy greens (romaine lettuce, spinach, kale), low carb vegetables (cauliflower, broccoli, tomatoes, cucumbers, bell peppers, zucchini, asparagus).
7. Eat More Whole Grains
Whole grains are full of fiber, which keeps you full and keeps you from overeating. Great whole grains: bulgur, oatmeal, brown and wild rice, quinoa, whole grain bread and pasta.
How to lose weight in a week by 10 kg
The rules of nutrition are still the same, but add a few more important habits to them.
1. Take a small plate
The amount of food we eat plays a significant role in how many calories we consume. To lose weight, you need to reduce their number, therefore, it is important to learn how to regulate the size of the dish. One of the easiest ways is to use a small food plate. The plate will be full, and your brain will receive a signal that you have eaten a lot and are full, but at the same time you will consume much less.
Consider using a red plate as well; Studies have shown that when using red utensils, we are more likely to eat less food, since the color red is mostly associated with danger.
2. Drink more water
Try to drink at least 1 glass of water in the morning. It helps to remove toxins and speeds up the metabolism. In addition, we sometimes confuse thirst with hunger and start eating when all we needed was a glass of water. In addition, the lack of water in the body leads to weakness, which you absolutely do not need.
3. Be active
The more kilograms you want to lose, the more you should think about physical activity. If you are already exercising, increase the number of workouts. Or start doing something if you haven't done anything before.
Is it possible to lose 15 kg in a week
7 days is too short a time for that amount. However, this can be real, but only if your overweight (the one you need to get rid of) exceeds 10 kg. As a rule, the more excess, the easier it is to get rid of it at first (this is why obese people lose weight very quickly at first).
If this is the situation, follow all the rules that we have already named. Start eating in a balanced and limited way (but not too much, you can’t starve yourself), become more active. If you are too lazy to go to the gym, just move more (do exercises, walk more often, at least walk around the house).
Under no circumstances should you drink diet pills and other similar advertised products. They can not only not give an effect, but also adversely affect health. At least check with your doctor.