How to lose weight in a week at home: 9 steps to a new life
The long-awaited meeting, an important celebration or any other event is often forced to take extreme measures in order to remove those extra pounds and look as a result simply irresistible. When there are only a few days left until the target date, is it possible to achieve the desired result? And what efforts will have to spend? However, before asking how to lose weight quickly in a week, it should be clearly understood that the forbidden methods cannot be avoided, and this can result in tangible damage to health, and the result will not be sustainable. But if sacrifice is still necessary, then several serious steps should be taken towards the desired goal.
- Step 1: Elimination of Fat
- Step 2: Elimination of Sweet
- Step 3: Exclusion of Processed
- Products Step 4: Motion
- Step 5:
- Proteins Step 6: Water
- Step 7: Change the caloric intake ration
- Step for 4: Supplement 4)Step 9: Elimination of salted foods
- Precautions and consequences
- Calorie counting for
Step 1: Elimination of fats
Fat consumption should be minimized. According to experts, sports nutrition is not more than 25 grams per day. However, for the body such a dose is too small, so the restriction should not be delayed for too long a period( maximum 3-4 weeks).
The menu should not include meat, sausage dishes, animal fats, margarine, egg yolks, nuts, sweets and muffins, where there is enough fat. To the daily rate of fat intake was met, it is necessary every morning to take a tablespoon of fish oil. You can replace it with fresh vegetable oil.
Step 2: Elimination of Sweet
It is known that carbohydrates hold and add weight. This is especially true for easily digestible carbohydrates, which are abundantly contained in honey and jam, fruits and candies, and pastries. During the reception of sweet dishes in the body there is a powerful secretion of the hormone insulin. It is he who is responsible for creating subcutaneous fat, which is deposited for the future. Accordingly, the more often insulin is secreted, the larger its volume, the fatter the person.
Restricting carbohydrates will result in the body losing excess fluid, which means the volumes will go away. Nevertheless, it should be remembered that carbohydrates are also a source of energy, therefore, its long-lasting deficiency can provoke drowsiness, depression, loss of strength. As an alternative, you can eat oatmeal or rice - these foods contain those carbohydrates that do not harm the figure and support the tone of the body.
The story of Marina Afrikantovaya's weight loss of 25 kg: "For a while I sat on kefir and apples, on a Kremlin diet, on a vaunted Dyukan diet, then I ate some vegetables for a week, tried to eliminate carbohydrates in general, but the effect of such diets was quite short. "
Step 3: Exclusion of Processed Products
Remove pasta, chips, canned food, chips, crackers, coke, compotes, and even juices from the diet. Such food does not benefit, especially those products that are designed for long-term storage. It is also not recommended to use dairy products of high fat content.
movement In order to significantly lose weight, dietary restrictions alone are not enough. We also need power loads on the body, that is, the body must move and burn the accumulated calories. Alternatively, you can do aerobics. Enough to spend only an hour of personal time.
It can be two small sessions of 30 minutes each. Classes are preferably held in the morning and evening. If the work schedule does not allow such luxury, then it is enough to arrange for yourself an evening cross-training.
Proteins are an important muscle food. In order for the body to return to normal, and the excess fat disappeared, you should consume 1.6 grams of protein per kilogram of its weight. Since meat dishes also contain fats, it is better to add boiled chicken fillet to your diet. Another option is powdered protein. It is very convenient in consumption, as it allows you to strictly follow the recommendations for weight loss. The daily rate of the powder is diluted in water, forming a cocktail. It should be drunk in 5-6 receptions with an interval of 3 hours.
Several times a week you can eat boiled or steamed river fish.
Step 6: water
A large consumption of water is a kind of stress for the body, because the adrenal glands are forced to release more hormones. It is these hormones that help burn fat. That is why it is so important to drink a sufficiently large amount of water during weight loss.
The usual daily rate should be increased by two and a half liters. Be sure to drink water immediately after sleep( 1.5 - 2 cups), before each workout, in the middle of the day and in the evening. In total, at least 10 glasses of pure non-carbonated water should be drunk.
Step 7: Change the caloric content of the diet
Limiting your diet, you can not discount the caloric content of food consumed. It is important to train yourself to monitor your diet and to clearly know the energy intensity of certain products. Special reference books can help in this, thanks to which you can accurately calculate the caloric content of your daily menu.
To lose weight quickly, you need to add or decrease the number of meals. This method, which was given the name "Zigzag", gives quite tangible results.
For example, for three days you need to consume 1500 calories. This volume should be divided into 4 meals. On the 4th day, calories can be increased to 1,900 calories( however, only for one day).On the fifth, sixth, and seventh days, you should return to your 1500-calorie diet. The “step” of the so-called zigzag should not exceed 500 calories. If the feeling of hunger is too strong, the number of “strict” days should be reduced to two.
Step 8: Supplements to be
A strict diet cannot provide the body with the necessary amount of minerals, vitamins and other nutrients for its normal functioning. Special multimineral and multivitamin complexes will help to solve the problem. They will not create additional trouble, because they will not affect weight, but the benefits of them are obvious.
Step 9: elimination of salty foods
The water that a person consumes during weight loss should be involved in vital processes for the body and subsequently excreted. However, water is often retained in the body, thereby increasing the overall weight and volume of the figure. Retains water in the body sodium. That is why salt should be excluded from the diet as much as possible. This refers not only to salted fish and cucumbers. A very large amount of salt is contained in ketchup, mayonnaise, all sorts of sauces and gas stations, mustard. No exception - canned foods.
If you completely turn out to be salt, you can immediately lose up to four kilograms of weight.
Following all the steps above, you can get rid of the folds on the sides, roundness on the hips and buttocks in a fairly short time. Returning to the usual diet will lead to the fact that the lost kilograms will not slow down to appear again. If you drop 0.5 kilograms a week, muscle tissue will also “melt” along with fatty tissues, which means that the less muscle there is, the more fat will be subsequently. If you reduce muscle mass, then the calories must be consumed less. Reducing calories will slow down the metabolism, and this only means that the weight just stops.
Precautions and consequences of
In addition, a weekly diet will certainly leave a not too pleasant mark on the skin and general condition of the body. This should also be considered. Therefore, starting to lose weight, it is important to stock up on willpower, patience and switch your attention to the desired result. Some experts at all recommend for weight loss to eat only fruits and vegetables, eating per day up to 1.5 - 2 kilograms. However, in order not to harm its appearance, the emphasis should be placed on products that are suitable only for the type of your own skin.
Sweet red fruits are perfect for dry skin. For oily skin - immature, sour, with a binder texture. If the skin is mixed or normal, both options will do, only fruit will have to be mixed and eaten all together.
Corrects the shape of a daily warm bath in the evening, which is replaced by a contrast shower and self-massage. To increase the blood flow in a particular area of the body, it is enough to massage the problem areas intensively for 10-15 minutes.
Twice a week it is also advisable to make yeast masks for the neckline, face and neck. Warm yeast is diluted in water or milk and applied to the skin. After 15 minutes, everything is washed off with plain water.
Calorie counting for weight lossTherefore, if you aim at a long-term and sustainable effect, you need to take a very serious approach to choosing a weight loss method, weigh all the pros and cons and lose weight properly, without harming your body.
Exhausting diets did not bring the desired result, but going to the gym is uncomfortable and constantly lacking time? It is understandable, in the home-work-home mode, there simply is not enough nerves and energy to follow the diet and exhausting workouts.
Therefore, we decided to recommend reading the interview of a girl who lost 25 kg in a month without exhausting diets and stress. Read the interview & gt; & gt;