How to lose weight in a week

Weight loss is very difficult, especially if you are trying to lose weight in a short period of time. However, by significantly improving your diet and exercising regularly, you can significantly reduce unwanted fat in just a week.

Improve your diet

Diet plan
Increase your intake of vegetables, good fat, and good protein. Eat protein source foods, good fat-containing foods, and low-sugar vegetables one by one with a single meal. The recommended daily intake of carbohydrates is 20-50g. Instead of eating a fixed number of foods every day, try to eat a wide variety of healthy foods so that you can get the proper nutrients.

  • Foods that are a good source of protein include egg whites, soy products, and chicken. Seafood such as salmon and shrimp are also good sources of protein. You can eat fat-free Greek yogurt not only as a good source of protein, but also to incorporate dairy products into your daily diet.
  • Low-sugar vegetables include broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, Swiss chard, lettuce, cucumbers, and celery. Cooking methods such as steaming and grilling have less nutrient outflow and can be expected to have antioxidant effects, rather than frying and cooking in a frying pan.
  • Foods that contain good fats include good oils such as olive oil, coconut oil, and avocado oil, as well as avocados and nuts. When cooking, try to use these good oils instead of animal fats and saturated fatty acids.

Expert information

Expert information

Avoid carbohydrates, sugars, and animal fats Foods high in carbohydrates and sugars promote the secretion of insulin, the hormone that tries to store fat in the body. When the amount of insulin in your body decreases, your body begins to burn fat. It also helps the kidneys excrete excess salt and water out of the body and prevents water from gaining weight.

  • Avoid starchy and carbohydrate-rich foods such as potato chips, french fries, and white bread. You should also avoid sugar-rich foods and beverages such as soft drinks, chocolate confectionery, cakes, and snacks.
  • Animal fats contained in lean meat such as lamb and hunted meat are difficult to digest, which causes a decrease in basal metabolism. Avoid steaks and lamb burgers during the week on your diet.
  • Choose natural sweeteners over artificial sweeteners Instead of eating chocolate sweeteners as snacks, eat low-sugar fruits (for example, berries such as strawberries and blueberries). Instead of sugar, add natural sweeteners such as honey to your coffee every morning. 
  • When you are on a diet, you need to be especially careful about getting good protein, fat, and vegetables. But don't forget to eat good sugars such as fruits.

Diet Plan

Make a weekly meal plan This meal plan includes three meals a day (breakfast, lunch, supper) and two snacks (between breakfast and lunch, between lunch and supper). .. Plan to eat and snack at the same time each day. If you eat or snack at the same time every day for a week, you won't miss a meal. Keep your daily calorie intake to 1,400 kcal, exercise moderately every day, and lose weight in a healthy way.

  • Having a diet plan is essential to a successful diet. Keep track of your daily diet during the week of your diet and follow your diet plan.
  • Create a shopping list according to your weekly meal plan. Then, the day before you start your diet, buy a week's worth of food from that list. Make sure you buy all the food you need and be ready to cook according to your meal plan.
  • Eat a light breakfast centered on protein as an energy source during the day and to raise blood sugar levels. As a guide, breakfast should be 400kcal, and try to eat at the same time every day. Change your breakfast content little by little every day, and prepare at least a couple of breakfast repertoires. It's also a good idea to drink unsweetened black tea or water with lemon at breakfast. 
  • Start your day with a yogurt parfait with English muffins and berries. First, put low-fat granola (1 tablespoon) and cut strawberries (half a cup) on low-fat yogurt (about 110 g). Place the same amount of yogurt and granola on top of it, and finally top with raspberries (half a cup). Eat a whole-grain English muffin (half) toast with peanut butter (2 tsp) with this yogurt parfait.
  • Add dried fruits and nuts to over-the-counter instant oatmeal to create a fiber-rich breakfast. First, pour non-fat milk (about 300cc) into sugar-free instant oatmeal (2 bags). Then cook in the microwave or pan as described on the package. When the oatmeal is soaked, top it with dried cranberries (2 tbsp) and walnuts (1 tbsp).
  • In the morning when you want a healthy and satisfying breakfast, make waffles with whole grains. Top two waffles with maple syrup (1 tbsp) and sliced ​​banana (1 small one). It's a good idea to add non-fat milk (1 glass).
  • Avoid carbohydrate-based breakfasts. During the day, blood sugar levels fluctuate violently up and down, causing you to feel hungry.

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