Unfortunately, the number of overweight people has increased dramatically in recent decades. But we all dream of having the ideal body proportions, so they tend to go on different diets to lose weight fast. Often, people who are overweight think about how they can lose weight in a week. In such cases, experts warn that you can lose 2-5 kg or more in a week (depending on your initial body weight).
How to lose weight in a week, the advice of a nutritionist
Nutritionists have developed a special program that allows you to accurately answer many questions about how to lose weight in a week without harm to health.
- The first step is to change your diet. To do this, you need to create a separate notebook in which you can write down the weekly menu. Remember, you need to significantly reduce the amount of food you need to lose weight in a week. To determine it correctly, it is necessary to ensure that the food falls into the palm of your hand at the same time. Eat more of these "palms" 6 times a day.
- The next important factor in losing weight in a week is the principle of giving up a significant amount of products. First, excessive salt intake should be eliminated from the diet (and salt should be eliminated altogether). Normal salt should be replaced with sea salt (not more than 3 g per day). All foods high in sugar and sugar itself should be eliminated from the diet.
To lose weight fast in a week and achieve a good result, you need to follow 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 (preferably steamed).
- The next meal is best organized 2-3 hours after the first breakfast. It is recommended to include foods containing natural proteins (such as eggs) in this diet.
- Lunch should be no earlier than 2-3 hours after the second breakfast. It should be divided into two meals. It is best to eat liquid foods (soups, smoothies) first, and after a few hours - solid foods containing animal protein.
- The fruit can be eaten between lunch and dinner.
- It is also recommended to divide the dinner into two parts. Before 19: 00 it is necessary to include in the diet foods containing omega acids and saturated fats (for example, seafood).
- About 30-40 minutes. You can eat low-fat sour milk products (such as natural yogurt) before going to bed.
It is important to remember that in the process of losing weight, all foods are best cooked when steamed or cooked.
How to lose 10-15 kg in 2 weeks
To get rid of the hated 10-15 kg, you can use the advice of experts on losing 10 kg in 2 weeks. To do this, nutritionists recommend the following tips:
For the first 7 days, follow a weight loss diet for one week, and for the second week, engage in physical activity (jumping rope, jogging, swimming).
When it comes to food, melon vegetables (pumpkin, zucchini) can be added to the daily diet. In addition, these products can be used cooked and raw (juices, salads, various smoothies). These vegetables provide the body with the necessary nutrients, quench hunger, and at the same time contain the least calories.
Another important rule for rapid weight loss is proper rest. This is not just about night (passive) rest, but also daytime (active) rest. Walking outside the city, outdoor sports - all this will help you lose weight quickly and effectively.