23 tips for quick weight loss or getting rid of excess weight in a week

Would you like to lose weight in the shortest possible time? I think yes. Sometimes girls actually go to the most extreme measures to find the desired figure. I suggest you read 23 tips on how to lose weight fast in a week.

You only have to change your habits and lead a healthier lifestyle, and then your dream will come true. Try to implement the following recommendations in your daily routine and after 7 days you will see the first results.

before and after rapid weight loss

So what should you do to lose weight as quickly as possible. Firstly, you need to change your lifestyle, secondly, get used to a new diet and thirdly, engage in physical activity. No pills or diets. All you need is willpower!

Lose weight by changing lifestyle

Our habits matter a lot. By following the good ones, you will not only be able to lose weight, but also improve your health.

1. Setting realistic goals

Losing weight requires motivation. But your goals must first of all be realistic. Fantastic reverse can become a deterrent for you and slow down your weight loss.

For example, 5 kg per week is almost unattainable, but 1 kg is very possible. At the same time, you will not exhaust yourself much and experience a feeling of hunger. To do this, you need to burn 500-1000 more calories than you consume daily.

2. Time for a meal

The world has changed, we are all busy somewhere, and it turns out that we spend much less time at the dinner table. And healthy eating is what we pay the least attention to. But this attitude towards food can be dangerous.

Eating right means eating slowly. Eat mindfully while eating. Give yourself at least 20 minutes and devote this time exclusively to food. Enjoy this process. If you think about problems, then your stomach will simply not be able to convey the information to the brain that it is full.

3. Reduction of portions

Don't even think about losing weight if your plate is too big. Change it to a small one so you will eat less and therefore reduce your calorie intake. Usually, when we eat dinner, we have a habit of eating more than we need. This is terrible.

reduce portion sizes for weight loss

Cut your usual portion in half, eat only that and try not to ask for more. Scientists have long identified a link between large portions and obesity. If you can't reduce portions, choose low-calorie foods.

4. Eating in front of the television

Watching TV and eating at the same time is a quick way to gain weight. Is it mindful eating? Nothing like this. What happens? You focus on what is shown on the screen and forget what is going on in your mouth and stomach.

Ultimately, overeating sets in because you have no control over yourself. So turn off the television and eat mindfully. This will help you regulate the amount of food you eat so you can see and know exactly how much to eat.

5. Fullness and hunger

No matter what anyone says, it is necessary to eat food not at the moment when we are hungry, but best of all at a certain time of the day. Why exactly? When we are too hungry, we tend to eat more than we should. This is a real disaster.

Don't eat to lose weight doesn't work here. Because sooner or later you won't be able to stand it and throw yourself at food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get tired.

6. Comfortable sleep

Lack of sleep can eventually lead to weight gain. For example, you feel tired because you didn't sleep properly last night. As a result, you may be tempted to skip a workout or any exercise routine you do.

good sleep for weight loss

You are in a bad mood and don't care. You grab chips or another high-calorie treat just to make you feel happier. Is it possible to lose weight with this approach? Researchers have found that lack of sleep leads to late snacking, high-carb snacks and large portions.

7. The 80/20 rule

You will definitely like it. What does it mean? You have to discipline yourself. 80% of the time you eat only healthy food, and the remaining 20% - what you want. This will help you control yourself at first. Perhaps in time it will no longer be 80, but 90, and at best 100% in general. But don't force yourself if you can't yet.

8. Positive attitude

Believe it or not, a good mood and focus on results will help you lose weight effectively and quickly. Tell yourself often that you are healthy and active. Such statements will change your thoughts and mind. Also try to avoid stress and learn not to take everything too seriously.

Lose weight with new eating habits

Even Hippocrates said "We are what we eat" and he was absolutely right. After all, nutrition plays an important role in our health and maintaining a certain body weight. Therefore, it is worth feeding yourself only healthy food, and then you can hope for a result.

9. Plant food

Eating fruits and vegetables will help you improve your body and reduce weight. One of the most important factors contributing to weight loss is the consumption of foods with low energy density.

fruits and vegetables for weight loss

Vegetables and fruits contain a lot of water and fiber. These are the foods that will make you feel full and thereby prevent overeating. And I hasten to assure you that this theory has been confirmed by scientists.

10. Eating soups

It may seem unexpected, but soups have their positive aspects. Soup at the start of your meal will help curb your appetite and end up eating less. In addition, such a first meal can be very nutritious, but at the same time low in calories.

But this is exactly what a person who wants to lose weight needs. Therefore, feel free to use soups with chicken or beef broth, as well as vegetable. By the way, this fact is supported by scientific research.

11. Whole grain foods

Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly, which gives a long feeling of satiety.

A scientific study showed that women who included whole grains in their diet were 2 times less likely to gain excess weight and also reduced the amount of abdominal fat.

12. Remove sugar

This product should be the last thing on your mind if you want to lose weight. To convince you of this, I will quote the results of scientific research.

A study found that consuming sugar-sweetened beverages could cause weight gain in women. Another confirms the harmful effect of excessive sugar consumption on the human body.

give up bacon for weight loss

13. No bacon

Agree, bacon is one of the tastiest foods. But unfortunately it is very harmful to health. This product contains too much bad fat (68%).

According to a scientific study, a diet rich in saturated fat contributes to the development of obesity. Therefore, if you are trying to lose weight, avoid bacon. Replace it with any vegetables or eggs.

14. Green tea

Health experts recommend drinking this drink because it is incredibly healthy. Green tea stimulates the burning of calories in our body. Researchers have found that it promotes weight loss.

This drink contains many antioxidants, the most powerful of which are catechins. They have been shown to speed up the metabolism and reduce fat deposits in the stomach, legs and buttocks.

15. The right snack

We tend to eat foods that we really should stay away from. How about a healthy snack? You can bring something useful from home, such as fruit, granola bars or popcorn. These foods contain fewer calories, so they won't make you gain weight.

16. Harmful foods

It often happens that the most harmful food, as luck would have it, is the most delicious. And sometimes it's so hard not to. But to get rid of extra kilos, you need to do it. No fried food, fries, sauces, fast food, mayonnaise, etc.

avoid junk food for weight loss

Creamy soups should also be avoided, but broth is just what the doctor ordered. These foods increase bad cholesterol levels and make you vulnerable to heart disease and obesity.

17. Good fats

Yes, there are some. In fact, without these nutrients, normal functioning of the body is impossible. They support the health of the skin, hair, nails and also help absorb vitamins A, D, E and K. The most important thing is to be able to distinguish good fats from bad.

Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oil and others. Such food will help maintain the health of the heart and blood vessels, prevent arthritis, dementia and depression and, of course, contribute to weight loss.

18. Intake of vitamin C

Fruits that contain vitamin C, such as oranges, grapes, kiwi, etc. , make you feel full and also do not add many calories. Ascorbic acid helps to maintain health and even lose weight, because this vitamin is able to burn fat.

Magnesium also helps with weight loss. It is a valuable mineral that not only strengthens the immune system and reduces inflammation, but also regulates digestion. Magnesium does wonders for our skin and waist size.

19. Increase water intake

Nothing new here. If you are serious about losing weight, then your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to adhere to such norms, make it a habit to drink a glass of water before meals (to prevent overeating) and another after (to improve digestion).

drinking water for weight loss

Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water, and not calorie-rich drinks and soft drinks. This will help you lose weight faster.

Get in shape with exercise

How do you do without them. If you lie on the sofa and follow all the previous tips, then it is unlikely that you can lose weight in a week. Therefore, keep your body moving and it will delight you with a magnificent figure.

20. Yoga lessons

No exercise has become as popular as yoga. It is very effective and for its practice you need almost nothing, if only a mat. Yoga is incredibly healthy and if done regularly will help with weight loss.

Are you in doubt? Not worth it. Here's how it all works. Yoga creates an invisible strong connection between body and mind, makes you more aware. Therefore, you will always have control over how much and what you eat, as well as when you are full and when you are really hungry.

A 2005 study of 15, 500 healthy middle-aged men and women found that yoga helped them lose weight, or at least keep it off.

21. Any activity

You can burn a few extra calories every day if you do quick and easy exercises like sit-ups or push-ups. Or walk at a brisk pace to the store (20 minutes) and back if possible with bags. Or clean the house, work in the garden, play outdoor games with the child. Turn on your imagination!

exercise for weight loss

22. Morning exercises

In fact, there is nothing wrong with exercising in the evening. But physical activity in the morning has its benefits. According to scientific studies, morning exercises improve the quality of sleep at night. And this will ultimately lead to weight loss. After all, good sleep is the key to successful weight loss.

23. Strength training

One way to lose weight is to lift weights. Such physical activity helps burn fat and build muscle mass. In addition, it helps to remove dangerous visceral fat on the stomach and speeds up the metabolism.

No, I'm not encouraging you to pull barbells. You can simply add weights to your workout. It can be water bottles, heavy books or dumbbells. Start with small weights and then increase gradually. You can also alternate between strength and conditioning exercises.

That's all it takes. So are you ready to challenge yourself and lose weight in a week? Act! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and you will definitely succeed!