We advise you to quickly pull yourself together and take emergency measures.
Most often, girls begin to lose weight before the beach season and the New Year. Of course, it is necessary to prepare for these events in advance, at least three months in advance, in order to lose about 5-10 kilograms and make the skin of the body more elastic. But if you put off everything for the last week, you can still lose weight, the main thing is to follow our tips that will help you lose a couple of extra pounds in the shortest possible time.
It is clear that first of all you should think about what, how and when you eat. It sounds pretty trite, but this is a guarantee that you will be able to lose a couple of kilograms in just 7 days. It is also worth remembering that any diet has a short-term effect, so if you eat “like the last time” on vacation, your efforts will be in vain.
“Usually it is quite easy and quick to lose a couple of kilograms for an average city dweller. First of all, excess fluid must go away, and this immediately gives a tangible effect. When there is a week left, it is important to eat a balanced diet. The menu can include green vegetables that have a low glycemic index, such as zucchini, broccoli, various types of cabbage, salad greens, and more. They are best steamed or cooked into salads with lemon juice, low-fat yogurt, or a little olive oil.
Also, for a 7-10 day diet, protein is required in the form of lean sea fish, seafood or white meat (chicken or turkey breast). These products can be boiled and consumed for lunch in portions of 100 grams, ”says Irina Popova, Head of the Consultative and Diagnostic Department of the Austrian Health Center Verba Mayr, nutritionist, Mayer therapist, general practitioner, reflexologist.
It is also worth giving up fast carbohydrates – sugar, starchy foods, honey, dried fruits, rice, and forget about alcohol, as it is very high in calories. Lemonade and carbonated drinks are banned.
“Many people think that sushi is almost a dietary product, but this is not so. Rice for them is often soaked in a glucose solution for better stickiness, and soy sauce contains a lot of salt, and its excessive use can provoke swelling, especially if the drinking regime is insufficient, ”explains Anna Ivashkevich, nutritionist, clinical psychologist-nutritionist, member of the National Association for Clinical Nutrition.
To lose weight as quickly as possible, you need to eat fractionally, preferably every three hours after eating. However, the portions should be small, and as for a light snack, this is quite enough to saturate the stomach.
“Try to eat foods that are heat-treated: stewing, baking, boiling, steaming or in a slow cooker. Vegetables per day at least 500 grams. Approximately cucumber – 80 grams, tomato – 140 grams, celery stalk. The last meal should be 2,5 hours before bedtime, ”advises Anna Ivashkevich.
“Before choosing exercises, it is necessary to understand the level of preparedness and, on the basis of this, select exercises and determine the training methodology. Ideally, it’s best to get tested on a gas analyzer to understand which exercises will work for you. The latter is especially useful for those who want to lose weight quickly. Because it is testing that determines in which heart rate zone you need to work out: someone is good at intensive cardio, and for someone, instead of such loads, a regular walk will be more effective, ”says Anton Feoktistov, fitness expert, co-founder of the Pro Trener studio network.
Fitness trainers advise not to get hung up on any specific exercises, but to engage in functional training, cardio, and necessarily stretching, otherwise the body will not have time to recover and the entire exercise plan will be less effective.
“Various online marathons,“ drying ”promises fantastic results: from 3 kg and more. When the vacation is close, you don’t want to think about the distant future. But I can say that such intense exercise and dietary restrictions will give a short-term result.
This is also not very useful for health: at high loads, nutrition should be appropriate. And it is important to understand: the less prepared a person enters the program, the more serious the consequences can be for health. Many exercises, especially jumping ones, can easily lead to joint injuries, sprains, ”explains Anton Feoktistov.