Unfortunately, over the last few decades, a large number of overweight people have emerged. But we all dream of having ideal body proportions, so they strive to experience various diets to lose weight fast. Often, overweight people wonder how they can lose weight in a week, freeing themselves from more weight. In such cases, experts warn that in a week (depending on the initial 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 clear answers to the questions of many people who are interested in how to lose weight in a week, without endangering your health.
- First of all, it is necessary to radically change the diet. To do this, you need to create a separate notebook to write down 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. In order to determine it correctly, it is necessary to make sure that at one time, the food fits in the palm of your hand. Eat such "palms" per day, no more than 6 times.
- The next important factor in losing weight in a week is the principle of releasing a large number of products. First of all, excessive salt intake should be excluded from the diet (while table salt should be abandoned forever). Regular salt should be replaced with sea salt (no more than 3 g/day). All foods that are high in sugar, however, and sugar itself, should be removed from the diet.
In order to lose weight quickly in a week and achieve good results, you need to 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 arranged 2-3 hours after the first breakfast. In this diet, it is recommended to include foods containing natural proteins (for example, eggs).
- Lunch should not be earlier than 2-3 hours after the second breakfast. It should be divided into two meals. At first, it is better to eat liquid food (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, foods containing omega acids and saturated fats should be included in the diet (for example, seafood).
- In about 30-40 minutes. Before going to bed, you can eat some low-fat fermented milk products (for example, natural yogurt).
It should be borne in mind that in the process of losing weight, all dishes are best cooked on steam or baked.
How to lose weight in 2 weeks as much as 10-15 kg
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, stick to a diet designed to lose 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. In addition, this product can be used both baked and raw (juices, salads, various types of smoothies). Such vegetables saturate the body with the necessary nutrients, eliminate hunger, while containing a minimum number of calories.
Another most important rule for fast weight loss is proper rest. It's not just about night rest (passive), but also very important day rest (active). Hiking outside the city, outdoor sports games - will help you achieve fast and effective weight loss in a minimum period of time.