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. Indeed, sometimes, in order to find the desired figure, girls go to the most extreme measures. I suggest you read 23 tips on how to lose weight fast in a week.

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

before and after rapid weight loss

So what do you need to do to lose weight as quickly as possible. Firstly, 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 vice versa 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 quite 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 in a hurry somewhere and it turns out we spend much less time at the dinner table. And healthy eating is what we pay the least attention to. But this attitude to food can be dangerous.

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

3. Reducing 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 have dinner, we have a habit of eating more than we need. This is terrible.

reducing portion sizes for weight loss

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

4. Eating in front of the TV

Watching TV and eating at the same time is a quick way to gain weight. Is it mindful eating? Nothing like this. What is happening? 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 are not in control of yourself. So turn off the TV and eat mindfully. This will help you regulate the amount of food you eat so you can see and know exactly how much you need to eat.

5. Satiety 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.

Do not eat to lose weight, does not work here. Because sooner or later you will not stand it and pounce on food. The advice is: eat before you get too hungry. But there is one more point. Finish your meal before you get fed up.

6. Pleasant 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're doing.

good sleep for weight loss

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

7. The 80/20 rule

You will definitely like it. What does it mean? You need 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 over time it will be no longer 80, but 90, and in the best case, even 100%. But don't force yourself if you can't yet.

8. Positive attitude

Believe it or not, but a good mood and a 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 for 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 main 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. It is these foods that will make you feel full, thereby preventing overeating. And I hasten to assure you, 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 ones. By the way, this fact is supported by scientific research.

11. Whole grain food

Whole grains are one of the most valuable foods you can find in your kitchen. Such food is digested very slowly, providing 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. Eliminate sugar

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

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

giving up bacon for weight loss

13. No Bacon

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

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

14. Green tea

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

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

15. The right snack

We usually snack on foods that we really should stay away from. How about a healthy snack? You can take something useful from home with you, such as fruit, granola bars, or popcorn. These foods contain fewer calories, so they won't let you put on 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 to let it go. But to get rid of extra pounds you have to do it. No fried food, french fries, sauces, fast food, mayonnaise, etc.

avoid junk food for weight loss

Creamy soups should also be avoided, but the 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 main thing is to be able to distinguish good fats from bad ones.

Sources of healthy fats are foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, 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. Taking Vitamin C

Fruits containing 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 to lose weight. 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 comply with such norms, then make it a habit to drink one 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 high-calorie drinks and soda. This will help you lose weight faster.

Get fit with exercise

Where do without them. If you lie on the couch and follow all the previous tips, then you are unlikely to be able to lose weight in a week. Therefore, keep your body in motion, and it will please you with a magnificent figure.

20. Yoga classes

No workout has become as popular as yoga. It is very effective and for its practice you do not need almost anything, if only a mat. Yoga is incredibly healthy, and if done regularly, it will help in weight loss.

Are you in doubt? Not worth it. Here's how it all works. Yoga creates an invisible strong connection between the body and mind, makes you more aware. Therefore, you will always be in control of 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 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 fast pace to the store (20 minutes), and back, if possible with bags. Or do the cleaning in the house, work in the garden, play outdoor games with the child. Turn on your fantasy!

workouts 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 to burn fat and build muscle mass. In addition, it helps to eliminate dangerous visceral fat on the abdomen and speeds up metabolism.

No, I do not urge 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 gradually increase. You can also alternate between strength and cardio exercises.

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