Weight loss never ceases to be a concern for the modern man. Thanks tour attention to our health, diet and lifestyle, as well as the work of professional nutritionists, nutritionists and trainers, we have come to realise that maintaining our optimum body shape requires a correct, systematic approach. By maintaining a small calorie deficit and exercising regularly to suit your body's condition, it's easy to lose weight and not regain it through the 'yo-yo' effect. If you need to lose weight "for the occasion" and quickly - for example, you have been invited to an evening gala in a week and need to urgently get rid of excess weight to look good in your outfit?
There is no "magic recipe" for simply shedding pounds. That said, there are ways to quickly "banish" water from the body, which gives an unpleasant puffiness effect, reduce body weight and go to one, and sometimes two, smaller clothing sizes. It's unlikely to succeed in a day (although visually removing the belly is realistic), but a week will suffice. Even at home you will be able to stick to a diet, do some simple exercises and lose at least 5kg.
Before you start losing weight in a week, it's worth remembering the following key rules
Start losing weight when you are in good health, without any acute illnesses or bottlenecks at work;
Go in and out of strict food restrictions to be smoothly, changing the caloric content of the menu for a few days;
if you feel suddenly unwell, you should stop the diet;
Once you have lost weight, you need to keep it off by reviewing your eating habits and eating healthy foods - then you won't "lose it".
Let's look at how you can lose weight in 7 days, without hurting yourself and with effective results.
Eating the right foods
How can you lose weight in a week and still be healthy and satisfied? The answer lies in eating the right foods and paying attention to your well-being. A nutrient-rich but calorie-efficient menu will make it easier for you to lose weight than a strict diet, your mood will be good and you won't be bothered by hunger. If you prefer food restrictions, add vitamin and mineral complexes to your menu.
To lose weight effectively and quickly, you should eat more fruits and vegetables with a low glycemic index - raw, stewed, baked. Be sure to leave at least 40% protein on the menu to lose fat and excess water, not muscle mass. For fast weight loss, turkey, lean fish, skinless chicken, rabbit, eggs, seafood and plant-based protein are suitable.
Instead of simple carbohydrates (sugar, white flour products), eat complex ones. These include wholemeal bread, unprocessed cereals and durum wheat pasta. Carbohydrates are better left for the first half of the day, but you should not refuse them, as well as fats, so that the body functions properly. For fast weight loss you should exclude them from the menu:
Fast food: do not eat this food even on "normal" days, and in the discharge all the more;
"factory sweets with a huge amount of fat and sugar as well as sauces, mayonnaise and ketchup;
sugary carbonated drinks - it is advisable to limit them, as well as packaged juices, as they are high in calories;
alcohol - it is caloric and retains water in the body.
When losing weight, you should drink a lot of water - at least 1.5 litres per day. This reduces the feeling of hunger during the diet and helps to avoid dehydration, which is accompanied by headaches, weakness and irritability. Fats should not be completely eliminated from your diet - they are necessary for the proper functioning of the brain, immune system, and internal organs. Reduce them to 20% or less of your total calorie intake and give preference to vegetable sources - olive oil, avocados, nuts etc.
adhering to a regime
In order to follow a proper eating regime, it's best to stick to the split portion principle - eat at least five times a day, but in small portions of no more than 200g at a time. This will help prevent starvation, even if you reduce the overall quantity of food you eat. In a week, you can lose more than 3 kg in this way, even without restricting yourself to your favourite foods. You won't have to control yourself all the time so you won't eat anything bad and spoil your diet.
Try to reduce the number of temptations - trips to cafes, abundant family meals - for the period of weight loss. If you are celebrating a holiday where you ate too much, reduce the amount of food on the day after the event. You will quickly compensate for the deviation in the caloric content of the menu.
In order to lose weight more easily, stick to a consistent eating pattern, not deviating from it for more than half an hour. Your body will quickly become accustomed to the routine and you will not feel any discomfort. The last meal of the day should be no later than 2-3 hours before bedtime.