Unfortunately, the number of overweight people has increased in recent decades. But we all dream of having ideal ratios in our bodies, so they strive to experience a variety of diets for quick weight loss. People who are overweight often wonder how they can lose weight in a week and lose more weight. In such cases, experts warn that within a week (depending on your initial body weight) you can lose 2-5 kg and no more.
How to lose weight per week, dietary advice
Nutritionists have developed a special program that allows you to give a clear answer to the question of many who are interested in how to lose weight per week, but do not harm your health.
- First, it is necessary to change the diet radically. To do this, you need to create a special notebook to write down the weekly menu. It must be remembered that in order to lose weight per week, you need to significantly reduce your food intake. To determine it correctly, it is necessary to ensure that the food fits in your palm at once. Eat this "palm" every day, no more than 6 times.
- The next important factor in losing weight per week is the principle of giving up a significant number of products. First, excessive salt intake from the diet must be excluded (while table salt must be discontinued forever). Ordinary salt should be replaced by sea salt (not more than 3 g / day). However, all foods that are high in sugar and the sugar itself must be eliminated from the diet.
In order to lose weight fast per week and achieve good results, you need to follow 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 (best cooked with steam).
- The next meal is best planned 2-3 hours after the first breakfast. This diet is recommended to include foods that contain natural protein (for example, eggs).
- Lunch should not be until 2-3 hours after the second breakfast. It should be divided into two meals. At first it is better to eat liquid foods (soups, smoothies) and after a few hours - solid foods that contain 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 contain foods that contain omega acids and saturated fats (eg seafood).
- After about 30-40 minutes. before bed you can eat low-fat, fermented dairy products (for example, natural yoghurt).
It must be remembered that in weight loss, all dishes are best cooked with steam or baked.
How to lose weight in 2 weeks about 10-15 kg
To get rid of hated 10-15 kg once and for all, you can use expert advice on how to lose more than 10 kg in 2 weeks. To do this, nutritionists advise not to deviate from the following advice:
For the first 7 days, follow a diet designed to lose weight during the week and during the second week, load your body with a lot of physical activity (jump rope, run in place, swim).
In terms of nutrition, melon vegetables (pumpkin, zucchini) can be added to your daily diet. In addition, these products can be used both baked and raw (juices, salads, various types of smoothies). Such vegetables saturate the body well with the necessary nutrients, quench the feeling of hunger but contain minimal calories.
The second most important rule of rapid weight loss is proper rest. It is not just about night rest (idle), but daily (active) rest is very important. Out-of-town walks, outdoor sports games - help you achieve fast and effective weight loss in a minimum of time.