Unfortunately, quite a large number of obese people have emerged in the past few decades. But we all dream of having ideal body proportions, so we strive for various diets for rapid weight loss. Often times, people who have a lot of extra pounds wonder how to lose weight and get rid of more weight in a week. In such cases, experts warn that within a week (depending on the initial body weight) you can get rid of 2-5 kg and nothing more.
How to lose weight in a week, advice from nutritionists
Nutritionists have developed a special program that will allow you to clearly answer the question of many who are interested in losing weight in a week without harming your health.
- First of all, it is necessary to radically change the diet. To do this, you need to create a separate notebook in which to write down the weekly menu. It must be remembered that in order to lose weight in a week, you need to significantly reduce the amount of food consumed. To determine it correctly, it is necessary to make sure that the food fits in the palm of your hand at one time. Do not eat such "palms" more than 6 times a day.
- The next important factor in losing weight in a week is the principle of avoiding a significant number of products. First of all, excessive salt intake must be excluded from the diet (while table salt must be given up forever). The usual salt should be replaced with sea salt (no more than 3 g / day). However, all foods that are high in sugar, and the sugar itself, must be removed from the menu.
In order to lose weight quickly in a week and get 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. This diet is recommended to include foods with natural protein, such as eggs.
- Lunch should be no earlier than 2-3 hours after the second breakfast. It should be split into two meals. In the beginning it is better to consume liquid food (soups, smoothies) and after a few hours solid food with animal protein.
- Fruit can be eaten between lunch and dinner.
- It is also recommended to divide the dinner in two. Before 7: 00 p. m. , foods with omega acids and saturated fats (e. g. seafood) must be included in the diet.
- In about 30-40 minutes. Before going to bed, you can eat a low-fat fermented milk product (e. g. natural yogurt).
It must be remembered that when losing weight, all dishes are best cooked or baked with steam.
How to lose 10-15 kg of weight in 2 weeks
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. Nutritionists advise not to deviate from the following tips:
For the first 7 days, follow a diet designed to lose weight in one week, and for the second week, put your body under 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, these products can be used both baked and raw (juices, salads, various smoothies). Such vegetables well saturate the body with the necessary nutrients, dampen the feeling of hunger, and at the same time contain a minimum of calories.
Another of the most important rules for rapid weight loss is proper rest. It is not only about the night's rest (passive), but also the daytime rest (active) is of great importance. Walking out of town, outdoor sports games - will help you lose weight quickly and effectively in no time.