Wondering how to lose weight in 3, 5 or even 10 kg weeks? Diet and exercise will be your greatest allies, but even with their help, losing weight in such a short time without he alth consequences is unlikely to be possible. Learn ways to lose weight in a week and find out how many pounds you will be able to lose in 7 days.

How easy is it to burn fat? [TOWIDEO]

How to lose weight in a week ? Nowadays, the cult of the body has taken over almost the entire world, so similar questions can be encountered at every step. The fashion for he althy eating and exercise has captured most people who want to look like their fit idols. When you search the internet for quick weight loss tips, online forums run up to scary questions like " how to lose weight in a week ". And yet losing 10 kg means burning 70,000 kcal!

We live in times when we have easy and quick access to knowledge, but in finding answers to the bothering question "how to lose weight in a week", you need to be vigilant. Advice such as "eat only 1,200 calories and exercise three times a day" is even given by some qualified trainers! It is difficult to use common sense in meeting such information without knowing that the advice is dangerous to our he alth.

Find out how to lose weight he althily and effectively in a week and learn about the diet and exercise that will make it possible for you.

Is it possible to lose weight in a week?

The answer to the question whether it is possible to lose a few kilos in a week is one:of course you can . But first: will it be effective and permanent weight loss? Secondly, more importantly:will it be beneficial for our he alth ?

It all depends on the individual approach to the weight loss process. If we put he alth in the first place, we will not lose many kilos, but what we lose (0.5-1 kg) will be a safe dose for our body and prevent the yo-yo effect.

ATTENTION! If you set a goal of losing more than 1 kg a week, you will not burn fat, just muscle.

A maximum of a person is able to lose 2.5 kilograms in a week . However, what happens when it doeswill reach? The lost kilos will return to him causing the yo-yo effect. What's more, losing 2.5 kg in such a short time will be mainly due to the loss of muscle mass. When a person does not eat and trains too much, the effects of his effort are opposite to the expected, becauseinstead of losing fat, the main body loses his hard-earned muscles . It is them that "feeds" an undernourished and neglected body, additionally depositing adipose tissue, which is the body's defensive reaction to too little caloric supply.

In conclusion, losing more than 1 kg in a week is possible, but in the long term it will be devastating for our he alth. Besides, unfortunately it will not be a permanent change. However, there are ways to lose weight he althily and effectively in one week with diet and training.

  • A flat stomach in a week - diet and exercise for 7 days
  • Reduction - 8 errors that slow fat reduction
  • How to quickly drop your belly? 9 most important rules

How to lose weight he althily in a week? Diet rules

How quickly you lose weight depends primarily on the lifestyle you have led so far. If you have eaten highly processed foods and junk food by now and suddenly give up on these foods, switching to a large amount of water and vegetables, you can lose up to a kilo in a week. If you eat he althy all the time and exercise, you are unlikely to lose more than 0.5 kg in a week. These are, of course, hypothetical assumptions and depend not only on your diet so far, but also on your metabolism, energy expenditure during the day and the work of hormones. All these components can be disturbed with an inappropriate diet.

To lose weight in a week, it is not enough to cut calories in the diet. Yes, the body loses kilograms when we are on a negative balance, but beware -energetic, not caloric . In other words, we can eat normally, but if we train and our hormones and metabolism are working fine, we will lose weight. Why? Because a he althy and well-nourished body will do an excellent job of reducing fat without unnecessarily negative caloric balance. A proper diet and well-chosen training will drive him to lose kilograms, thanks to a negative energy balance.

Check: How do I calculate my daily calorie requirement?

Too little caloric supply will make us lose kilograms quickly, but it will be a process so unstable and devastating to our he alth that we will not miss the yo-yo effect, hormonal problems, loss of muscle mass and fat gain.Of course, in some cases, cutting calories in the diet, e.g. by 300 kcal, may bring good and relatively safe results for he alth, but it will not work for everyone. Each body is different and each person who wants to lose weight should be approached individually, taking into account, first of all, everyday life. If we train often and use various types of exercise, from aerobic to strength, there is no need to cut calories in the diet. However, if our energy expenditure during the day is not too high, a slight caloric deficit may be beneficial.

See ready-made diets for people on a diet:

  • Diet rules and menu for people who want to lose 5 kg
  • Diet tips and a menu for people who want to lose 10 kg
This will be useful to you

In order to lose weight in a week thanks to a diet, first of all, you need to remember the following rules:

1. Drink plenty of water- little but frequent. Drink a minimum of 2 liters a day. If you are losing a lot of water by working or exercising, increase your water supply. Adequate fluid intake makes the metabolism accelerate and the body absorbs all the nutrients necessary in the process of losing weight.

2. Eat frequently, but in small amounts- try to have plenty of vegetables, protein, whole grains, unsaturated fatty acids on your plate.

3. Definitely give up:

  • junk food,
  • fried foods,
  • highly processed products (pates, cold cuts, sausages),
  • carbonated and sweet drinks,
  • sweets.

4. Eat your last meal about 2 hours before going to bed.

Check: Does eating carbohydrates at night make you gain weight? We debunk the myths

How to exercise to lose weight in a week?

The process of losing weight will definitely speed up physical exertion. The best results are undoubtedly given by strength training, because it boosts metabolism and burns excess body fat. To increase its effectiveness, shorten the breaks between sets, and slightly reduce the weight and perform more repetitions. In addition to strength training, interval training is also important.

Try slimming workouts:

  • 4-week fat reduction training plan
  • Slimming interval training by bike
  • Slimming training on the treadmill

And now the most important thing -how many times a week to train to lose weight ? It turns out that exercising several times a day is not at allis not the best solution. Daily training, in addition strength and interval, literally exhausts our body. He does not have time to regenerate properly, and this affects our figure and nervous system. In turn, the nervous system is responsible for all impulses reaching the brain, so if it is malfunctioning, we do not gain training effects in building muscle mass or in burning fat.

The optimal number of training sessions per week is3-4 training units . There is no need to train any more. Instead of further training, it is worth thinking about stretching and proper regeneration so that the body is able to meet our requirements.

20 Minutes Fat Burning Workout

Training arranged by trainer Ania Dziedzic will allow you to burn approx. 300 kcal and shape your belly. Turn on the VIDEO and start exercising! You can find other challenge trainings at www.fit4summer.pl.

Worth knowing

How to he althily accelerate the loss of kilograms?

  1. Walk a lot- avoid driving or using public transport. If you can, choose to travel on foot.
  2. Add spicy spices to your meals- pepper has the best slimming properties. But remember not to overdo it, as too many spicy foods in your diet can irritate your intestines and cause constipation.
  3. Use firming massages- preferably under the shower, pouring cold water over the body. This will perfectly stimulate the circulation.
  4. Drink green tea- it effectively helps burn fat.
About the authorMałgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.

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Category:

Slimming