Would you like to lose weight as soon as possible? I think yes. Indeed, sometimes girls go to the most extreme measures to find the desired figure. I suggest you read 23 tips for quick weight loss in a week.
You just need to change your habits and lead a healthier lifestyle, then your dream will come true. Try to apply the following recommendations to your daily routine and you will see the first results after 7 days.
So, what to do to lose weight as quickly 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 will power!
Lose weight by changing your lifestyle
Our habits are very important. By following the good ones, you can not only lose weight, but also improve your health.
1. Setting realistic goals
Losing weight requires motivation. But your goals must first be realistic. On the contrary, fantasy can be a hindrance for you and slow down your weight loss.
For example, 5 kg per week is almost impossible, but 1 kg is quite possible. At the same time, you will not tire yourself too much and you will not feel hungry. For this, you need to burn 500-1000 calories more than your daily intake.
2. Meal time
The world has changed, we are all in a hurry, and it turns out that we spend less time at the dinner table. And healthy eating is the least we pay attention to. But this attitude to food can be dangerous.
Eating right means eating slowly. Eat carefully when eating. Give yourself at least 20 minutes and devote that time entirely to eating. Enjoy the process. If you think about the problems, your stomach simply won't be able to communicate to the brain that it is full.
3. Reducing portions
If your plate is too big, don't think about losing weight. Change to a small one, you will eat less and therefore reduce your calorie intake. Usually, we have a habit of eating more than we need while having dinner. This is terrible.
Cut your usual portion in half, just eat it and don't try to ask for more. Scientists have long established a link between large portions and obesity. If you can't reduce portions, then choose low-calorie foods.
4. Eating in front of the TV
Watching TV and eating at the same time is a fast way to gain weight. Is it smart food? Nothing like this. What is happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.
Eventually, overeating begins because you are not in control. So turn off the TV and eat with care. This will help you regulate the amount of food you eat so you can see and know exactly how much you need to eat.
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.
Do not eat to lose weight, it does not work here. Because sooner or later you will tolerate it and cum on the food. Here's a tip: eat before you're too hungry. But there is one more point. Finish your meal before you're full.
6. Good 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 feel the urge to skip a workout or any exercise regimen you've been doing.
You are in a bad mood and don't care. Grab chips or another high-calorie snack to make you feel happier. Is it possible to lose weight with this approach? Scientists have found that lack of sleep leads to late snacking, high-carb snacks and large portions.
7. The 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 foods, the other 20% - what you want. This will help you control yourself first. Maybe over time it will be no longer 80, but 90, and in the best case, 100% in total. But if you still can't, don't force yourself.
8. Positive attitude
Believe it or not, but having a good mood and focusing 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 things 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 with healthy food, and then you can hope for the result.
9. Plant food
Eating fruits and vegetables will help you improve your body and lose weight. One of the main factors contributing to weight loss is the consumption of foods with low energy density.
Vegetables and fruits contain a lot of water and fiber. It is these foods that will make you feel full, thereby preventing overeating. I hasten to assure you that this theory has been confirmed by scientists.
10. Eating soup
It may seem counterintuitive, but soups have their upside. Drinking soup at the beginning of a meal will help curb your appetite and help you eat less. In addition, such a first meal can be very nutritious, but at the same time low in calories.
But this is exactly what a person who wants to lose weight needs. Therefore, do not hesitate to use soups with chicken or beef broth, as well as vegetables. By the way, this fact is confirmed by scientific studies.
11. Whole grain food
Whole grains are one of the most valuable foods you can find in your kitchen. Such foods are digested very slowly and give a feeling of satiety for a long time.
A scientific study showed that women who included whole grain products in their diet were 2 times less likely to be overweight and also reduced the amount of belly fat.
12. Eliminate sugar
If you want to lose weight, this product should be the last thing on your mind. To convince you of this, I will give an example of the results of scientific research.
A study found that the consumption of sugar-enriched drinks can lead to weight gain in women. Another confirms the harmful effects of excessive sugar consumption on the human body.
13. No bacon
Agree, pork is one of the tastiest foods. But unfortunately, it is very harmful to health. This product contains very bad fat (68%).
According to a scientific study, a diet rich in saturated fats contributes to the development of obesity. Therefore, if you are trying to lose weight, then avoid pork. Replace with any vegetable or egg.
14. Green tea
Health experts recommend drinking this drink because it is incredibly healthy. Green tea stimulates the burning of calories in our body. Scientists have found that it helps with weight loss.
This drink contains many antioxidants, the most powerful 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 usually eat foods that we should avoid. What about a healthy snack? You can take something useful from home with you, for example, fruit, granola bars or popcorn. These foods contain less calories, so they do not allow you to gain weight.
16. Harmful foods
It often happens that the most unhealthy food is, as luck would have it, the most delicious. And sometimes it's so hard to let go. But you have to do it to get rid of extra pounds. Fried food, French fries, sauces, fast food, mayonnaise, etc.
Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods raise bad cholesterol levels and make you susceptible to heart disease and obesity.
17. Good fats
Yes, there are some. In fact, the normal functioning of the body is not possible without these nutrients. They support the health of the skin, hair, and nails, and help absorb vitamins A, D, E, and K. The main thing is to be able to separate the good fats from the bad fats.
Sources of healthy fats include foods rich in omega-3 fatty acids, avocados, walnuts, olives, and coconut oils, among others. Such food will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression, and of course help with weight loss.
18. Vitamin C intake
Oranges, grapes, kiwi, etc. such as fruits containing vitamin C, both create a feeling of satiety and do not add many calories. Ascorbic acid helps to 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 does wonders for our skin and waistline.
19. Increase your water intake
There is nothing new here. If you are serious about losing weight, then your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to follow such norms, then make it a habit to drink a glass of water before (to prevent overeating) and after (to improve digestion).
Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, not high-calorie drinks and carbonated drinks. This will help you lose weight faster.
Get fit with sports
Where without them. If you lie on the sofa and follow all the previous tips, you will not be able to lose weight in a week. Therefore, keep your body moving and it will delight you with a great figure.
20. Yoga classes
No exercise has become more popular than yoga. It is very effective and for its application you need almost nothing, only a mat. Yoga is incredibly healthy and will help you lose weight if done regularly.
Are you in doubt? It's not worth it. Here's how it all works. Yoga creates an invisible powerful connection between body and mind, making you more aware. Therefore, you will always be in control of how much and what you eat, as well as when you are full and when you are really hungry.
A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helped them lose weight, or at least keep it off.
21. Any Action
If you do quick and easy exercises like sit-ups or push-ups, you can burn a few extra calories each day. Or, if possible, quickly walk to the store (20 minutes) and back with bags. Or clean the house, work in the garden, play outdoor games with the child. Let your imagination run!
22. Morning exercises
In fact, there is nothing wrong with exercising in the evening. But physical activity in the morning also has benefits. According to scientific studies, morning exercises improve the quality of sleep at night. And this will eventually 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. Such physical activity helps burn fat and build muscle mass. In addition, it helps to eliminate dangerous visceral fat in the abdominal area and accelerates metabolism.
No, I'm not calling you to pull a barbell. You can simply add weights to your workout. These can be water bottles, heavy books or dumbbells. Start with small weights and then increase gradually. You can also alternate between strength and cardio exercises.
It's all there. So, are you ready to challenge yourself and lose weight in a week? Make a move! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and then you will surely succeed!