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17 ways to lose weight in a week


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17 ways to lose weight in a week. Going on a diet, we want to see the result as soon as possible. As luck would have it, weight loss occurs gradually, and one run will not lead to instant results. Fortunately, we know a few tricks that will help to get closer to the cherished dream in just a week.

 

17 ways to lose weight in a week

 

1. PLAN YOUR DIET
The more thoroughly you plan your menu for the day (or even a week ahead), the less likely you are to roll into fast food closest to work suddenly. Make your food shopping for the week ahead and preparing healthy dishes. Any of them can be frozen, divided into servings and placed out in the boxes. Listening to these useful items from the freezer in the evening, in the morning you can take a ready-made lunch with you to work. (1, 2, 3)


2. EAT BREAKFAST
Breakfast is the most important meal. It depends on mood, energy, and appetite throughout the day. Whole grains, proteins, healthy fats after waking up will help avoid the appearance of wolfish appetite by noon. And eating a small dessert in the morning, you can easily give it up after work.

 

3. KEEP ON HAND HEALTHY SNACKS
Dietary snacks will help control hunger in the intervals between the main meals. If you know that today, because of an important meeting, you will have to skip lunch, grab a good bite to work. For example, it may be home-prepared slices of vegetables and fruits. In order not to grab a chocolate bar at the checkout, carry a bag of dried fruit in your bag. A bag of dried fruit or not roasted nuts in the glove compartment of the car will be beneficial if you are firmly stuck in traffic. (1, 2, 3)

 

4. DRINK PLENTY OF WATER
The truth is what is called “with a beard,” but its importance cannot be forgotten. The required amount of water keeps the body working at the highest level, especially if you drink it wisely: a glass half an hour before meals will help you eat less, a glass 45 minutes after eating will improve metabolism. But drinking during the meal will dissolve the gastric juice and only slow down the digestion.

 

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5. TAKE A WALK BEFORE LUNCH
Lunch in the workplace is harmful for several reasons. First, distracting from the contents of the lunch box to check for mail, you eat more than you need. Secondly, you do not get a full rest during the scheduled hour break. Be sure to go to lunch in the dining room, and even better – in the cafe. Or walk down the street before lunch. This will allow you to switch thoughts to relax, stay active and, of course, eat less. (1, 2, 3)

 

6. REDUCE SALT INTAKE
Salt is not sugar, and from it, of course, do not get fat. However, it is the sodium contained in it that leads to fluid retention and bloating. The excess is called “water weight.” To get rid of it, reduce salt intake. In its pure form, replace it with lemon juice, adding it, for example, in salads. Do not forget that the “white death” is part of canned foods, sauces, cheeses (and the less fat they have, the more salt). In restaurants, ask the waiter not to salt the dishes: you can do it yourself at the table or not do it at all. If the strength of the habit is stronger, choose options with low sodium.

 

 

7. START LUNCH AND DINNER WITH VEGETABLES
Before starting the main course, eat a vegetable salad or light soup, such as minestrone or beetroot soup (cream soups, though vegetable, are cream based and only seem light). Thus, you fill the stomach with healthy fiber, which will help you eat less carbonara or put off at least one burger bun. Also, if you eat a salad at the beginning, you have less chance of “forgetting” about it at the end.

 

8. MOVE MORE
Car/subway, computer, cinema, cafe, again transport, dinner in front of the TV or with a book. Then deserved a dream. Having made some simple calculations, it turns out that most of the day we are like sloths. Gym walks, small warm-ups in the office every hour and a half, refusal of stairs and escalators – use every opportunity for movement. To control the situation, an application for smartphones or a wrist pedometer will help. A pedometer will immediately show whether you are taking 10 thousand steps a day. Seeing the real numbers, you probably want to improve the result. (1, 2, 3)

 

 

9. DRINK COFFEE
It sounds unusual, right? But coffee, or rather, decaf with low-fat milk is a complete substitute for dessert and a source of pleasure without harm to health and silhouette. However, do not misuse the snag.

 

10. EAT AT HOME
Homemade cooking guarantees total control over the composition of dishes. At the same time, it relieves from anxiety about hidden calories, which are a no-no, and even get into the most healthy restaurant dishes. (1, 2, 3)

 

11. FOCUS ON FOOD
Drop the habit of having a book, TV, computer or smartphone in a company. All this distracts from the main thing – the taste sensations, the delivery of a signal of satiety from the stomach to the brain. Therefore, you eat more than you need. The result is a feeling of heaviness in the stomach, guilt and extra pounds.

 

17 ways to lose weight in a week
12. REFUSE WHITE PRODUCTS
In addition to salt and sugar, it is white bread, potatoes, fatty dairy products – the cornerstone of all those who want to lose weight (proteins are not included in this list). Abandon them for a week is not so difficult. In the long term, try to use white at a minimum, replacing multi-colored fruits and vegetables, whole grains, healthy proteins, and healthy fats. (1, 2, 3)

 

13. EAT VEGETABLES AND FRUITS HIGH IN WATER
It’s simple: the more water in vegetables and fruits, the fewer calories. Compare banana (89 kcal) and green apple (52 kcal) or cucumber (14 kcal) and sweet beets (40 kcal). The high content of healthy juices quickly creates a feeling of fullness without harm to the figure. In addition, they are an additional source of moisture for the skin and the body as a whole. The leaders are all green and leafy vegetables, tomatoes, watermelon, cantaloupe, citrus fruits.



 

14. SWEAT
It doesn’t matter what you do; just do it. Fifteen minutes of active exercise per day, be it running, jumping with a skipping rope, riding a bicycle, or dancing in the freestyle in front of a mirror to your favorite music – is better than nothing. Starting small, you form a good habit. (1, 2, 3)

 

15. SIT STRAIGHT
Straight back, straightened shoulders and a drawn in the stomach create a visual – at least – the illusion of harmony. Moreover, the correct upright position promotes better digestion, and therefore more efficient burning of calories.

 

17 ways to lose weight in a week

 

16. MEDITATE
Meditation and yoga help to establish a connection between mind and body. It calms and helps to collect thoughts. For example, such: “Today, before going to bed, I will not open the refrigerator” or “Tomorrow in the supermarket I will pass by the pastry department.” (1, 2, 3)

 

17. SET REALISTIC GOALS
If you work late, do not promise yourself to be in the fitness center at 10 pm. You’d better plan your sport in the morning before work or on weekends. The more real the promise, the easier it is to fulfill. Also with a diet. No need to try to lose 10 pounds for a week and starve yourself. This is fraught with either fainting or midnight breakdowns with overeating: both options are harmful (and likely). By setting realistic goals, you will achieve real results. (1, 2, 3)


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