Unfortunately, over the past few decades, a large number of people with obesity have emerged. But we all dream of having an ideal body part, so they strive to go through different types of diets to lose weight fast. Often, people who have a large number of extra pounds 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, the advice of a nutritionist
Nutritionists have developed a special program that allows you to give clear answers to the questions of many interested in how to lose weight in a week, while not endangering your health.
- First of all, it is necessary to radically change the diet. To do this, you need to create a separate notebook for writing weekly menus. Keep in mind that to lose weight in a week, you need to reduce the amount of food eaten. To determine it correctly, it is necessary to make sure that at one time, the food got into the palm of your hand. Eat such a "palm" every day, no more than 6 times.
- The next important factor for losing weight in a week is the principle of releasing a large number of products. First of all, excessive salt intake must be excluded from the diet (while table salt must be left out forever). Common salt should be replaced with sea salt (not more than 3 g / day). All foods that contain large amounts of sugar, and the sugar itself, must be removed from the diet.
To lose weight quickly in a week and achieve good results, you must adhere to a few 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 (cooked with the best steam).
- The next meal is well arranged 2-3 hours after the first breakfast. In this diet, it is recommended to include foods that contain natural proteins (e. g. eggs).
- Lunch no earlier than 2-3 hours after the second breakfast. It should be divided into two servings. At first, it is better to eat liquid foods (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, it is necessary to include dietary foods containing omega acids and saturated fats (eg seafood).
- In about 30-40 minutes. before bed, you can eat some low -fat fermented milk products (for example, natural yogurt).
Keep in mind that in the process of losing weight, all dishes are well cooked with steam or baked.
How to lose weight in 2 weeks by 10-15 kg
To get rid of the once hated 10-15 kg, you can use expert advice on how to lose weight over 10 kg in 2 weeks. To do this, nutritionists advise not to deviate from the following tips:
For the first 7 days, follow a diet designed to lose weight in a week, and in the second week, load your body with vigorous physical activity (jumping rope, running on the spot, swimming).
For nutrition, watermelon vegetables (pumpkin, zucchini) can be added to the daily diet. Moreover, this product can be used both baked and raw (juices, salads, various types of smoothies). Such vegetables can fill the body with the necessary nutrients, eliminate hunger, and contain a minimum amount of calories.
Another of the most important rules for losing weight fast is proper rest. Not just about night rest (passive), but also day rest (active) is very important. Walking in the countryside, outdoor sports games - will help you achieve fast and effective weight loss in minimal time.