Yes, it is better to lose weight slowly. But what if you really need to get rid of 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 harming health at the same time? We answer all questions.
So, you only have a week to. . . put on the right dress / appear in front of someone in all its glory / go on vacation and look perfect in a bathing suit; In general, no matter why, the main thing is to do it within 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 fail to note that safe weight loss is a loss of 0. 5 to 1 kilogram per week. Not only is it safe for your health, but people who lose weight at a steady and leisurely pace are more likely to lose weight and, more importantly, keep it off. But still, it is worth trying to get rid of more - the main thing is not to get exhausted (physical and nervous) or get sick.
How to lose weight in a week without diets with severe restrictions
It is impossible to starve yourself to noticeably lose weight on your stomach and sides in a week. You will always be hungry, not too happy and active because of this, and you can loosen up 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, and low-fat yogurt can be healthy breakfasts in any form. You can eat them off the plate or blend them into a smoothie. Eggs and vegetables are also a great way to start your day if you plan to lose enough weight in a short amount of time. Try the scrambled eggs, poached eggs and avocado toast, or the 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 great fruit salad, blend fruit into a smoothie, or just eat a whole fruit. But don't eat too close to dinner: leave at least an hour break so that the acid contained in the fruit doesn't interfere with digestion.
what to eat for lunch
Large 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 and nuts. Soups can also be a good option, but should be made as low in fat as possible.
afternoon tea
If you already see in your dreams how you lost 5 kg or more in a week, choose fruit for snack, you can add a 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 plate of chicken with rice or fish with sweet potatoes. Small portions of whole grain pasta and even a lean steak can also work well.
Plan your diet ahead of time
When you spontaneously decide what you want to eat, 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 it comes to losing weight, it is important to plan your menu in advance. Then 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. Also, you can afford some herbal tea and decaf black coffee. It would be cruel to deprive yourself of these hot drinks! So treat yourself if you really want to.
What not to eat 7 days
During your week-long marathon, it's best to stay away from refined carbohydrates 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 sugary soft drinks. 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 how fast you lose weight.
Since the only way to lose weight is to work out a calorie deficit, you need a workout that burns twice as many calories.
Stay away from stationary cardio and opt instead for intervals or any other form of high-intensity training, like a 20-minute high-intensity jog or even a session on a stationary bike.
How to lose weight in a week without exercise
1. Get into a caloric 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 for energy, resulting in weight loss. Calories are not only burned in the gym, all our movements and even sleep burn them. It is important to calculate how much you burn and build a diet based on this.
2. Try intermittent fasting
This is a meal plan that alternates eating and fasting times. 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, creating 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 keep you 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 burning by 80-100 kcal per day, and reduces appetite, causing you to eat less. Healthy sources of protein include meat (beef, chicken), plant-based sources (legumes), oily fish (salmon, trout, tuna), and eggs.
5. Reduce carbohydrates
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 for energy. By increasing protein intake, muscle mass is not lost 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 plenty 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 prevents you from overeating. Great whole grains: bulgur, oatmeal, brown and wild rice, quinoa, whole wheat bread and pasta.
How to lose weight in a week by 10 kg.
The nutrition rules remain the same, but some more important habits are added to them.
1. Take a small plate
The amount of food we eat plays a big role in how many calories we consume. To lose weight, you need to reduce their number, therefore it is important to learn to regulate the size of the plate. One of the easiest ways is to use a small dinner 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 we use red utensils, we are more likely to eat less food, as the color red is primarily associated with danger.
2. Drink more water
Try to drink at least 1 glass of water in the morning. Helps eliminate toxins and speeds up metabolism. Also, sometimes we confuse thirst with hunger and start eating when all we need is a glass of water. Also, 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 a very short time for that amount. However, this can be real, but only if your excess weight (which you need to get rid of) exceeds 10 kg. As a general rule, the more excess, the easier it is to get rid of 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 mentioned. Start eating balanced and limited (but not too much, you can't starve yourself), become more active. If you're too lazy to go to the gym, just move more (exercise, walk more often, at least walk around the house).
In no case should you take slimming pills and other similar advertised products. They not only can not give an effect, but also can negatively affect health. At least check with your doctor.