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Overweight pretty much spoils our figure, we can not find an outfit of the right size or look like a tight sausage in it. And chic dresses from the wardrobe, which were once in time, burst at the seams when you try to pull them on yourself… Needless to say, the mood does not improve in any way. There are times when there is no opportunity to buy a new thing, and you need to look chic (invited to a wedding, birthday, etc.). You do not need to deny yourself the pleasure of having a good time. This will help you unwind. And the situation can still be corrected.
How much weight can you lose in a week?
Immediately make a reservation that to lose weight by fifteen to twenty kilograms in a week at home is almost impossible. No need to flatter yourself with hopes. But to lose from 2-4 extra pounds in 7 days at home is quite real. However, these 2-4 kilograms will account not only for fat, but also for glycogen, water and muscle. According to American nutritionist Alan Aragon, the adequate progress of fat loss for obese people is 0.9-1.4 kg, for overweight people – 0.7-0.9 kg, and for relatively slim 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 disorders. If there is a lot of excess weight, then you should choose a long-term method of losing weight.
If it’s 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 will be able to put on your favorite things and have a great time. So, what do we need for this?
We exclude fatty foods
The first step that you will have to do is to significantly reduce the caloric content of your diet. If for long-term weight loss, the deficit is on average 10-20% of the maintenance level, then for fast weight loss, you can cut the calorie content by 25-30%.
Limit the maximum consumption of fatty foods in food. Remember, when broken down, one gram of fat in the cells of the body gives twice as many calories as one gram of carbohydrates or proteins. The less fatty foods in your diet, 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. Exclude butter, nuts, cheese, sauces, pork, fat parts of chicken from the diet. Choose low-fat dairy products, lean beef, chicken fillet, low-fat fish. Cut off the visible fat from the poultry and meat. Limit yourself to 1-2 tablespoons of vegetable oil for vegetable salad (you should not completely exclude fats from the diet, as this can lead to a violation of metabolic processes in the body and, as a result, poor health).
Exclude sweets
The second step is that you should forget about sweets and confectionery. These products are quite high in calories, they contain too much sugar. This carbohydrate is well absorbed in the body, and with its excessive use contributes to the rapid formation of excess body weight. Therefore, if you want to lose weight in 1 week, it is better to exclude sweet products from the diet altogether. 1-2 teaspoons of sugar per day in a cup of tea or coffee is quite enough. And it is better to completely eliminate it, replacing it with a natural sweetener based on stevia.
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 yourself to 1-2 medium-sized sweet and sour fruits per day. These fruits include plums, peaches, oranges, grapefruits, pineapples, pomelo, sour apples, pomegranates and berries.
We provide a sufficient amount of protein and fiber
The third step is to eat enough protein and vegetables. You can leave out some of the complex carbohydrates (unrefined grain cereals, durum wheat pasta), but most of your plate should be occupied by vegetable dishes and protein foods. Try to accompany each meal with protein (omelet made from a whole egg and one protein, chicken fillet, shin without skin, fish, lean beef, liver) and vegetables in the form of a stew or salad, as the combination of protein and fiber provides a long-term feeling of satiety.
Greens, green and leafy vegetables contain a minimum amount of calories, so you are not limited in the amount of their 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 going to bed, then drink a glass of low-fat kefir or eat a small portion of low-fat cottage cheese.
Remember that the feeling of hunger is often a purely psychological dependence that arises from the bad habit of looking into the refrigerator before going to bed.
We use less seasonings
The fourth step: in your dishes, try to limit the use of all kinds of seasonings or spices, if you eat mainly food of your own preparation. After all, seasonings significantly increase the appetite. It is unlikely that you will want a second portion of porridge without salt. This approach to cooking will contribute to a fairly rapid weight loss at home for a week.
We move more
Step five: Increase your physical activity. For example, after work in the evening, go for a jog or a walk in the nearest park, or better yet, go to the gym, sign up for a sports section or fitness center for an intensive group program. 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 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 extra weight. The only thing is to try not to reduce the caloric content of the diet below 1200 kcal. It is best to reduce the calorie content by 200-300 kcal and add physical activity by 200-300 kcal. And then your weight loss will be healthy and pleasant!
Remember that a sharp instant weight loss can be harmful to your health, so do not fall for the advertising of miracle pills and other things. Despite the variety of existing methods, the basis of healthy weight loss has been and remains compliance with the main rule: “consume less energy than you spend” (calorizator). This formula of success is the basis of all ways of losing weight. Perseverance, desire, initiative, patience and attention to your appearance will definitely lead you to the desired result.