Finding the method to lose weight in a week and maybe lose those 5 extra pounds accumulated on the stomach or thighs, is a desire that unites many people. It is no coincidence that in recent years the number of flash diets that promise lightning-fast weight loss has multiplied at a dizzying rate.
Hundreds of fitness and thinness gurus around the world offer slimming programs that are theoretically capable of making you lose weight quickly and without too many sacrifices.
Unfortunately, the truth is that often these are real scams, put in place to convince you to buy a supplement, a miracle food, or a substitute drink, to be taken instead of lunch, dinner, breakfast, and snacks.
While they may seem like tempting options, to lose weight and avoid regaining the lost pounds within a few months, lightning diets are not the ideal choice.
This means that if you intend to lose 10 kg in a week or lose 5 kg in 7 days and if you intend to do it without putting your health and metabolism at risk, it will be better to change your strategy, rather than lose weight in a healthy and gradual way.
We are not saying that it is not possible to lose weight in a week, but first of all, you will need to scale back your expectations.
How Many Kilos Can You Lose In A Week At Most?
Perhaps it will surprise you to know, but with all due respect to those who promise to make you lose 7 kg or more in a week, in reality for a healthy weight loss, the number of kilos to lose in seven days should be between half a kilo and a kilo and a half. at most.
In short, losing 2 kg or more in a week could damage your health. The results achieved through drink-based diets and extreme calorie restrictions, in fact, cannot be maintained over time. Little by little, you may be triggering a harmful yo-yo effect, affecting your metabolism and your health, both physical and mental.
In this article we will find out what to eat to lose weight in a week in a gradual way, we will see why we should not focus on fast weight loss, but rather on a diet that can be followed in the long term in a healthy and balanced way.
How To Lose Weight In A Week: Exercises And Diet Are Your Allies
Being able to lose weight and get back into shape in a week is not a utopia, as long as – as we have just seen – you have realistic expectations and are armed with constancy and a spirit of sacrifice.
This means that we can work hard to lose a pound or a pound and a half, managing to eliminate excess fluids and feel much leaner and deflated.
The effective strategy to lose weight in seven days is based on the combination of low- a calorie diet and physical exercise, which is essential to ensure that the fat mass is affected while safeguarding the muscles.
5 Rules For Healthy Weight Loss
Before we see what to eat to lose a few pounds, let’s take a look at the basic rules for those who want to shed their tummy and excess fat.
Eat 5 Meals A Day
do not skip meals, but try to always eat at the same time, avoiding sitting at the table too hungry
Hydration
Drink at least two liters of water every day and consume at least five servings of fruit and vegetables. Remember that water is essential for regulating every single process in your body. In addition, drinking at least 2 liters of water a day will allow you to drain excess fluids, reducing water retention.
Fiber
eat foods rich in fiber every day, which can promote the good functioning of the intestine and improve digestion, avoiding annoying abdominal bloating
No To Sugars
avoid sugary foods and drinks, paying attention to products with added sugars. Read the labels of the foods you consume regularly, so you know the amount of sugar they add to your diet
Cigarette? No Thank You
You have probably heard that smoking leads to weight loss and that nicotine reduces the feeling of hunger. In fact, this is one of the most wrong ways to lose weight. The risks of smoking, in fact, far outweigh the potential effect that cigarettes could have on weight.
What To Eat To Lose 5 Kg?
Beyond the time limit (we have seen that losing 5 or 10 kg quickly is not feasible or desirable, in terms of short and long-term health), it is certainly possible to embark on a slimming path that allows you to reduce those 5 extra pounds. that clutter your waist.
To do this, it is always important to consult a dietician or nutritionist, so that you can get a personalized meal plan, which takes into account your lifestyle, fat levels, and lean mass levels.
Here is a healthy menu idea to start improving your diet. As for doses and portions, ask your doctor for advice and always rely on common sense, bearing in mind that starving diets are by no means ideal for losing weight in a healthy way.
Breakfast
Drink a glass of water before your meal to rehydrate your body after a night’s sleep. For breakfast, you could have unsweetened coffee or tea, 2-3 wholemeal rusks with no added sugar jam, 3 dry biscuits with a cup of milk, or a portion of wholegrain cereals with yogurt or milk of your choice.
Snacks
In the middle of the morning and mid-afternoon, you could consume fruit in season, or low-fat yogurt, adding a small handful of walnuts, almonds, or other dried fruit.
Lunch
We come to lunch. You can consume a portion of wholemeal pasta or rice, topped with tuna or vegetables. As a side dish, choose a dish of seasonal vegetables.
Alternatively, you can opt for a portion of lean meat or fish, cooked lightly, or you could choose ricotta or low-fat cheese, always accompanying the meal with a rich portion of vegetables and a slice of wholemeal or rye bread.
Dinner
Finally, for dinner you can alternate between a second course, mozzarella or low-fat cheeses, eggs, or a portion of legumes with vegetables, depending on the menu chosen for lunch. Serve it all with raw or cooked vegetables and a slice of wholemeal or rye bread.
Exercises To Lose Weight Quickly
Playing sports at least three times a week can help you lose weight in a healthy and gradual way. Combine aerobic activities such as brisk walking, swimming, or running with strength training. Try doing exercises like:
- Weightlifting
- Abdominal muscles
- Squat
- Plank
- Lunges.
These exercises will be useful for toning and firming the muscles of the legs, buttocks, and arms. Also try HIIT, High-Intensity Interval Training, featuring short, high-intensity workouts interspersed with low-intensity exercises.
This type of training will allow you to burn more calories and optimize your workout, promoting greater weight loss and better muscle toning.
A Couple Of Considerations
Before taking on this new challenge, remember that you are so much more than your outward appearance. The way you look is probably the least interesting thing about you. Losing weight is certainly important if you are overweight; In fact, the extra pounds can compromise your health in countless different ways.
However, keep in mind that weight loss should be achieved gradually, reducing stress and the consumption of unhealthy foods and always respecting the times and needs of your body.
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