Lose weight in a week? You how to get it tips
Losing weight is not as sacrificed or as difficult as you think, you only have to have clear three premises and fulfill them for only one week. If you follow these guidelines in just seven days you will see how you can lose up to 2 kilos of weight.
If you are able to reach and meet this first goal, you will have achieved it! Seeing that you can achieve this will encourage you to prolong the effort and continue to lose weight to lose more weight.
Forget about fad diets and miracle products, the only real way to lose weight, it requires only one thing: burning more calories than you consume. And it’s very simple. We teach you and give you the tricks so you can achieve it easily and without making great sacrifices.
The goal is simple, if we want to lose weight we must burn 500 more calories a day than we consume. To do this we must introduce a few small changes in our routine: eat better and move a little more and so, almost without realizing it, we will have lost that couple of kilos that we have left over.
Mentalizing yourself, it’s only a week. If you really want to do it, set yourself the short-term goal, in just one week you’ll see results and you’ll be encouraged to move on.
Weigh yourself every day. To maintain your goal, weigh yourself fasting daily when you get up. Use a digital weight, you will see how you lose weight every day until you reach the promised two kilos.
More vegetables and fruits. At each meal it starts with a good vegetable dish, prepared as you like. Eat as much as you want until you feel satisfied. The fiber supply of the vegetable will make you feel full errated for longer, preventing you from feeling hungry and chopped between hours. Complement meals with egg, fish or lean meat, always accompanied by salad.
White bread and refined pastas are prohibited. For a week, remove pasta, bread, potatoes and rice from your diet. After the first week, if you introduce them back into the diet they are unrefined flours.
Drink plenty of water. Moderate your consumption of soft drinks, energy drinks or isotonics, other than “zero”, any of them contain at least 100 calories, while no matter how much water you drink, the calorie intake will be 0 calories. If you find it boring, add some lemon rolls.
Drink coffee one hour before exercising.
The apple test. If you’re really hungry, you’d like to eat even an apple. If you don’t, you don’t really need to eat. You’re not hungry, you’re just bored.
Don’t skip meals. If you do it for less eating, you’ll end up eating more. When you skip a meal, you arrive much more hungry to the next meal and devour, getting the opposite effect to the desired one.
Forget the whims of after eating. Leave after-meal sweets, eat fewer calories than they put on weight and don’t contribute anything. Instead take the fruit you like and all the fruit you want.
1 Cardio exercises for a minimum of 30 minutes a day
You have to move to burn some more calorie. If you’re not used to sports, you’ll just have to move and walk an hour a day at a brisk pace, it will serve to burn around 350 calories per hour.
If on the other hand you are used to aerobic exercise, regardless of the exercise modality chosen (spinning, running or swimming), switch to interval exercise. With half an hour a day, that’ll be enough. 8 minutes of warm-up, 15 minutes of exercise by intervals in which you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cooling.
The more muscle you have, the more calories you’ll burn. That’s why we propose the next very simple plan. Three times a week he performs 3 sets of 10 repetitions of each of the following movements without taking any rest between them.
Initiated: Standing a short distance from the frame of an open door, rest your hands on it and push with your hands to move your body away and bring your body closer to the door.
Medium: in knee position rests your hands on the ground and lowers and raises the body.
Advanced: Lying face down, he rests his toes and hands on the floor at chest height and climbs and lowers his body straight like a board, until he almost rests his chin on the floor.
Initiated: sit in a chair; get up and sit leaning somewhere if you have to.
Medium: Rest your back on a wall and with your legs bent in straight angle, hold the position for 10 seconds.
Advanced: standing, separating them at shoulder height, go down until your legs bend in a 90o position. Make sure your knees don’t go over your feet forward.
Started: Stand up, tumour in and hold on by squeezing for 15 seconds at a time. Relax for 5 seconds and repeat by squeezing as much as you can.
Medium: Lying face down, resting on the tips of your feet and forearms, hold the position by squeezing the abdominal area and holding on for 10 seconds at a time.
Advanced: Sitting on the floor, it supports the soles of the feet and hands to make an arc. It raises the body so that from the knees to the head it is aligned like a board. Tighten the abdominal area, buttocks and hamstrings for 5 seconds. Move down to the starting position and repeat the movement.