Shedding excess and developing good habits to lose weight in a week its mind blowing questions.
When we go on a diet, we want to see results as soon as possible. As luck would have it, weight loss happens gradually, and one run will not lead to instant results. Fortunately, ebizz knows a few tricks that will help you get closer to your cherished dream in just a week (как похудеть за неделю).
1. PLAN YOUR DIET
The more carefully you plan your menu for the day (or even a week in advance), the less likely you are to suddenly turn to the fast food closest to work. Try to set aside Sunday for grocery shopping for the week ahead and preparing healthy meals. Some of them can be frozen, divided into portions and put into boxes. Listening to these useful preparations from the freezer in the evening, in the morning you can take a ready-made lunch with you to work.
2. EAT BREAKFAST
Breakfast is the most important meal of the day. It is on him that mood, energy and appetite depend on throughout the day. Whole grains, protein, and healthy fats when you wake up can help keep you from getting cravings by midday. And having eaten a small dessert in the morning, you can easily refuse it after work.
3. KEEP HEALTHY SNACKS CLOSE AT HAND
Diet snacks can help control hunger between meals. If you know you have to skip lunch today because of an important meeting, grab a healthy snack to work. For example, it can be slices of vegetables and fruits prepared at home. To avoid grabbing a chocolate bar at the checkout, carry dried fruit bars with you in your bag. A bag of dried fruit or unroasted nuts in the glove compartment of your car will come in handy if you’re stuck in traffic.
4. DRINK PLENTY OF WATER
The truth is called “with a beard”, but its importance must not be forgotten. The required amount of water supports the body’s work at the highest level, especially if you drink wisely: a glass half an hour before a meal will help you eat less, a glass 45 minutes after a meal will improve metabolism. But drinking during a meal will dissolve gastric juice and only slow down digestion.
5. TAKE A WALK BEFORE LUNCH
Lunch in the workplace is harmful for several reasons. First, by distracting from the contents of the lunch box to check your mail, you eat more than you need. Secondly, you don’t get adequate rest during your hour-long break. Be sure to go to the dining room for lunch, or even better, to the cafe. Or just take a walk down the street before lunchtime. This will allow you to switch your thoughts to relax, stay active and, of course, eat less.
6. REDUCE YOUR SALT INTAKE
Salt is not sugar, and, of course, it does not make you fat. However, it is the sodium it contains that leads to fluid retention and bloating. The surplus is called “water weight”. To get rid of it, reduce your salt intake. In its pure form, replace it with lemon juice, adding it, for example, to salads. Do not forget that the “white death” is included in canned foods, sauces, cheeses (moreover, the lower the percentage of fat in them, the more salt). In restaurants, ask the waiter not to salt the dishes: you can do it yourself at the table or not at all. If the strength of the habit is stronger, choose low sodium options.
7. START LUNCH AND DINNER WITH VEGETABLES
Before starting the main course, eat a vegetable salad or light soup like minestrone or beetroot (cream soups, although vegetable ones, are cream-based and just seem light). This will fill your stomach with healthy fiber, which will help you eat less carbonara or save at least one burger bun. Plus, if you eat your salad in the beginning, you’re less likely to “forget” about it at the end.
8. MOVE MORE
Car / subway, computer, cinema, cafe, transport again, dinner in front of the TV or with a book. Then a well-deserved dream. Having made some simple calculations, it turns out that most of the day we are like sloths. Gym walks, and small workouts in the office every hour and a half, abandoning stairs and escalators – use every opportunity to move. An application for smartphones or a wrist pedometer will help control the situation. He will immediately show if you are walking the prescribed 10 thousand steps a day. After seeing the real numbers, you probably want to improve the result.
9. DRINK COFFEE
Sounds strange, right? But coffee, or rather decaf with low-fat milk, is a complete dessert replacement and a source of pleasure without harm to health and silhouette. However, you should not abuse the snag.
10. EAT AT HOME
Home cooking guarantees total control over the composition of the dishes. At the same time, it eliminates the worry about hidden calories that no-no, and even make their way into the healthiest restaurant dishes.
11. FOCUS ON FOOD
Stop eating with a book, TV, computer, or smartphone. All this distracts from the main thing – taste sensations, 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.
12. GIVE UP WHITE FOODS
In addition to salt and sugar, this is white bread, potatoes, fatty dairy products – the cornerstone of everyone who wants to lose weight (proteins are not included in this list). Giving them up for a week is not so difficult. In the long run, try to keep whites to a minimum, replacing them with colorful fruits and vegetables, whole grains, healthy proteins, and healthy fats.
13. EAT VEGETABLES AND FRUITS THAT ARE 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 creates a feeling of fullness faster without harming the figure. In addition, they are an additional source of moisture for the skin and the body as a whole. Leaders are all green and leafy vegetables, tomatoes, watermelon, melon, citrus fruits.
It doesn’t matter what you do, just do it. Fifteen minutes of vigorous exercise a day, be it running, jumping rope, cycling, or freestyle dancing in front of a mirror to your favorite music is better than nothing. By starting small, you form a good habit.
15. WATCH YOUR POSTURE
A straight back, straightened shoulders and a drawn-in belly create a visual – at least – the illusion of slimness. Moreover, the correct upright position promotes better digestion, which means more efficient burning of calories.
Meditation and yoga help establish a connection between mind and body. It soothes and helps you to collect your thoughts. For example, such: “Today before going to bed, I will not open the refrigerator” or “Tomorrow in the supermarket I will pass the pastry department.”
17. SET REALISTIC GOALS
If you work late, don’t promise yourself to be in the fitness center at 10 p.m. Better to plan your exercise in the morning before work or on weekends. The more real a promise is, the easier it is to keep it. So is the diet. You do not need to try to lose yourself 7 kg in a week and starve yourself. This is fraught with either fainting or midnight breakdowns with overeating: both are harmful (and likely). By setting realistic goals, you will achieve real results. Source link.