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Video: How To Lose Weight In A Week
How to lose weight in a week
Excess weight pretty much spoils our figure, we cannot find an outfit of the right size or look like a covered sausage in it. And the chic dresses from the wardrobe, which were once in good time, crack at the seams when trying to pull them over yourself … Needless to say, this does not improve the mood. There are times when there is no opportunity to buy a new thing, but you need to look gorgeous (invited to a wedding, birthday, etc.). Don't deny yourself the pleasure of having a good time. It will help you unwind. But the situation can still be corrected.
How much can you lose weight in a week?
Let's make a reservation right away that it is almost impossible to lose weight by fifteen to twenty kilograms per week at home. No need to indulge in hopes. But losing 2-4 extra pounds in 7 days at home is quite real. However, these 2-4 kilograms will be accounted for not only by fat, but also by glycogen, water and muscle. According to American nutritionist Alan Aragon, adequate fat loss progress for obese people is 0.9-1.4 kg, for overweight people - 0.7-0.9 kg, and for relatively slender people - 0. 5-0.7 kg.
It is important to understand that such an express diet is not suitable for long-term weight loss, as it can lead to serious hormonal imbalances. If there is a lot of excess weight, then you should choose a long-term way to lose weight.
If it's about a couple of extra pounds that you need to lose for a party, holiday, photo shoot or meeting, then one week is enough (calorizer). You can wear your favorite clothes and have a great time. So what do we need for this?
Eliminate fatty foods
The first step to take is to significantly reduce the calorie content of your diet. If for long-term weight loss the deficit is on average 10-20% of the maintenance level, then for quick weight loss you can cut calories by 25-30%.
Limit your intake of fatty foods as much as possible. Remember, when broken down, one gram of fat in the cells of the body provides twice as many calories as one gram of carbohydrates or proteins. The less fatty foods you eat, the more likely you are to lose weight at home in a matter of seven days. Count the fats in the foods you eat. For example, one whole egg contains about 6 g of fat, and 100 g of lean beef - 7 g. Eliminate butter, nuts, cheese, sauces, pork, and fatty parts of chicken from the diet. Choose low-fat dairy products, lean beef, chicken fillets, and lean fish. Trim visible fat from poultry and meat. Limit yourself to 1-2 tablespoons of vegetable oil for salad from vegetables (you should not completely exclude fats from the diet, as this can lead to disruption of metabolic processes in the body and, as a result,worsening health).
The second step is to forget about sweets and pastries. These products have a fairly high calorie content, they contain too much sugar. This carbohydrate is well absorbed in the body, and if consumed in excess, it contributes to the rapid formation of excess body weight. Therefore, if you want to lose weight in 1 week, it is better to completely exclude sweet products from the diet. It is quite enough 1-2 teaspoons of sugar a day in a cup of tea or coffee. And it is better to completely eliminate it by replacing it with a natural stevia-based sweetener.
There is no need to try to compensate for sugar with honey, because honey is the same sugar, the same sugar calories. Dried fruits and fruits as a substitute for sweets on the diet are also not the best option, since they also contain a lot of sugar. One banana contains 22 g of sugar, 100 g of dates - 69 g of sugar, one apple - 11 g.
Limit 1-2 medium-sized sweet and sour fruits per day. These fruits include plums, peaches, oranges, grapefruits, pineapples, pomelo, sour apples, pomegranates, and berries.
Providing Adequate Protein and Fiber
The third step is to eat enough protein and vegetables. You can keep some complex carbohydrates (cereals from unrefined grains, pasta of durum wheat), but vegetable dishes and protein foods should take up most of your plate. Try to accompany each meal with protein (whole egg and one protein omelet, chicken fillet, skinless drumstick, fish, lean beef, liver) and vegetables in the form of a stew or salad, as the combination of protein and fiber provides long-term satiety.
Greens, greens, and leafy vegetables are low in calories, so you are not limited in your portions. If you feel very hungry in the evening, then transfer a portion of complex carbohydrates from breakfast or lunch to dinner. If you feel hungry before bedtime, then drink a glass of low-fat kefir or eat a small portion of low-fat cottage cheese.
Remember that hunger is often a purely psychological addiction arising from the bad habit of looking in the refrigerator before going to bed.
We use less seasoning
Fourth step: Try to limit the use of all kinds of seasonings or spices in your meals if you eat mostly your own food. After all, seasonings significantly increase your appetite. You probably won't want a second serving of porridge without salt. This approach to cooking will help you lose weight fast enough at home in a week.
Fifth step: increase your physical activity. For example, go jogging or walking in the nearest park after work in the evening, or better go to the gym, sign up for an intensive group program in the sports section or fitness center. Due to the expenditure of a large number of calories by the body during the week, physical activity will contribute to weight loss and provide an additional reduction in body fat.
These tips will allow you not only to lose an extra couple of pounds in just 1 week, but also not to get better further and continue to lose excess. The only thing is try not to reduce the calorie content of the diet below 1200 kcal. It is best to reduce calories by 200-300 kcal and add 200-300 kcal to physical activity. And then your weight loss will be healthy and enjoyable!
Remember that drastic instant weight loss can be harmful to your health, so do not fall for advertising of miraculous pills and other things. Despite the variety of existing methods, the basis of healthy weight loss was and remains the observance of the main rule: "consume less energy than you spend" (calorizator). This formula for success lies at the heart of all methods of losing weight. Perseverance, desire, initiative, patience and attention to your appearance will definitely lead you to the desired result.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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