23 tips to lose weight fast or get 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 take the most extreme measures. I suggest you read 23 tips on how to quickly lose weight in a week.

All you have to do is change your habits and lead a healthier lifestyle and your dream will come true. Try implementing these recommendations into your daily routine and you will see the first results after 7 days.

before and after rapid weight loss

So, what should be done to lose weight as quickly as possible. First, 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 through lifestyle changes

Our habits are very important. Sticking to the good ones will not only help you lose weight, but also improve your health.

1. Setting realistic goals

Losing weight requires motivation. But your goals must first be realistic. Fantasy, on the other hand, can discourage you and slow down your weight loss.

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

2. Time to eat

The world has changed, we are all in a hurry, and it turns out that we spend much less time at the dinner table. And we pay the least attention to healthy nutrition. However, this approach to food can be dangerous.

Eating right means eating slowly. Be careful when eating. Give yourself at least 20 minutes and devote all this time to food. Enjoy the process. If you think about problems, your stomach just won't be able to send the information to your brain that it's full.

3. Reducing portions

Don't even think about losing weight if your plate is too big. Change it to a small one and you'll eat less and thus reduce your calorie intake. We usually have a habit of eating more than we need at dinner. This is horrible.

reduce portion sizes to lose weight

Cut your usual portion in half, eat only that and don't try to ask for more. Scientists have long established a link between large portions and obesity. If you can't reduce portions, 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 conscious eating? Not at all. What's happening? You focus on what's on the screen and forget what's going on in your mouth and stomach.

Eventually, you end up overeating because you don't control 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 they say, it is not necessary to eat when we are hungry, but preferably 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, it doesn't work here. Because sooner or later you won't be able to resist and attack the food. The advice is: eat until you're hungry. But there is one more thing. Finish eating before you get tired.

6. Pleasant sleep

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

good sleep for weight loss

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

7. The 80/20 rule

You will really like it. What does this mean? You need to discipline yourself. 80% of the time you eat only healthy food and the other 20% is what you want. This will help you control yourself at first. Maybe over time it will be not 80, but 90, and in the best case - 100 percent. 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 things 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 eating only healthy food and then you can expect a result.

9. Plant food

Eating fruits and vegetables will improve your body and reduce weight. One of the main factors behind weight loss is the consumption of low-energy foods.

fruits and vegetables for weight loss

Vegetables and fruits contain a lot of water and fiber. It is this food that will make you feel full and thus prevent overeating. And I hasten to assure you that this theory has been confirmed by scientists.

10. Eating soups

It may seem surprising, but soups have their positive aspects. Soup at the beginning of a meal will help reduce appetite and eat 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 vegetables. By the way, this fact is confirmed 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, giving 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 belly 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 quote the results of scientific research.

One study found that drinking sugar-sweetened beverages can cause weight gain in women. Another confirms the harmful effects of excessive sugar consumption on the human body.

giving up bacon to lose weight

13. Without 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 one 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 professionals advise drinking this drink because it is amazingly healthy. Green tea promotes 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 increase metabolism and reduce fat deposits in the abdomen, legs and buttocks.

15. A suitable snack

We usually snack on foods we should really stay away from. How about a healthy snack? You can grab something healthy from home, like fruit, granola bars, or popcorn. These foods contain fewer calories, so they won't make you gain weight.

16. Harmful food

It often happens that the most harmful food is, as luck would have it, the most delicious. And sometimes it's so hard to let it go. But in order to get rid of extra pounds, you have to do it. No fried food, French fries, sauces, junk food, mayonnaise, etc.

avoid junk food to lose weight

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

17. Good fats

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

Sources of healthy fats include foods rich in omega 3 fatty acids, avocados, walnuts, olive and coconut oils, etc. Such foods will help maintain cardiovascular health, prevent arthritis, dementia and depression and, of course, contribute to weight loss.

18. Vitamin C intake

Fruits that contain vitamin C like oranges, grapes, kiwis, etc. , gives a feeling of satiety and also does not add many calories. Ascorbic acid helps to maintain health and even lose weight, because this vitamin can 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 waistline.

19. Increase your water intake

Nothing new here. If you are serious about losing weight, your daily goal is to drink 1. 5-2 liters of water. If you find it difficult to follow such norms, get into the habit of drinking one glass of water before meals (to avoid overeating) and one after (to improve digestion).

drink water for weight loss

Numerous scientific studies confirm the effectiveness of water for weight loss. Therefore, drink pure water instead of high-calorie drinks and soda. This will help you lose weight faster.

Be fit by exercising

Where without them. If you lie on the sofa and follow all the previous advice, you will hardly lose weight in a week. Therefore, do not let your body move and it will please you with an amazing figure.

20. Yoga classes

No workout has been as popular as yoga. It is very effective and requires almost nothing to practice except a mat. Yoga is incredibly healthy and if done regularly will help you lose weight.

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

in 2005A 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 each day by doing quick and easy exercises like, stand-ups or push-ups. Or walk briskly to the store (20 minutes) and back, with bags if possible. Or clean the house, work in the garden, play games outside with the child. Turn on your imagination!

workouts for weight loss

22. Morning exercise

In fact, there is nothing wrong with exercising in the evening. However, being physically active in the morning has its benefits. According to research, morning exercise improves the quality of your night's sleep. And this will eventually 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 eliminate dangerous visceral fat on the abdomen and accelerates the metabolism.

No, I'm not encouraging you to pull a barbell. You can simply add weights to your workout. These can be water bottles, heavy books or dumbbells. Start with small weights and gradually increase. You can also alternate strength and cardio exercises.

This is everything. So, are you ready to challenge yourself and lose weight in a week? Take actions! Be proactive, positive and set realistic goals. Try to change your eating habits and lifestyle and then you will definitely succeed!