Me for health reasons it is not recommended to use any dieting. However, when the needle on the scales starts to be too much, and the sugar varies on the verge of a dangerous, have to find a way out. Began to think, how to lose weight in a week at least 1kg. In the end, asked for help in a specialized center. Brought them a card with a bouquet of diseases, and waited for the verdict. The doctor was positive. He dispelled my fears regarding changes in nutrition and the effect it has on the body and helped to draw up the menu, which included only those products that I eat constantly.
The benefits of slow weight loss
Benefits of losing weight, Nutritionists strongly recommend to their patients to lose weight at a slow pace, without the Express diets. What is the advantage of gradually getting rid of extra pounds? A stable result. To lose weight quickly is only possible if a substantial daily caloric deficit. People experience hunger constantly deprive themselves of pleasures. Usually supporters Express diet lose weight before some event, and then everything returns to normal. In the course are prohibited products, harmful sweets and snacks. Gradual weight loss allows the body to readjust. It is a conscious process that is born of a desire to not only lose weight, but also to change their way of life. The skin loses elasticity. When the full man abruptly loses weight, his skin droops, and the body becomes loose. With the gradual weight loss you not only get the desired parameters figure but toned body. The change in dietary habits. Eating properly, losing weight is learning to make your own diet based on healthy products. If the process lasts a few months, people have time to adjust, to get used to the new diet and love it. Proper nutrition becomes a lifestyle. This is the result for which to strive.
To lose weight 1 kg keep a log, monitor the burning of calories
Once you set a goal, you need to control your calorie intake and record everything in a special log. On the Internet you can find several calorie calculators that you can use. But it is best to consult with a qualified nutritionist who will create a customized power supply system. The daily requirement for women is 2000 calories and men 2500 calories. To successfully lose 1 kg per week you need to burn at least 1000 calories. To do this, reduce your daily intake by 500 calories and burn another 500 with exercise. The journal will allow you to observe the process of weight loss and to adhere to proper strategy. At least 500 calories you have to burn exercise. You can perform the following loads:
- 30 minutes of running.
- 35 minutes of jumping rope.
- 60 minutes of low intensity aerobics.
- 60 minutes of swimming in the pool.
- Choose the most preferred type of load and exercise on a daily basis.
If you play sports, it remains to get rid of another 500 calories a day. It is necessary to change the usual diet. Choose foods with fewer calories but with adequate nutrients.
- Do not starch vegetables.
- Fruits with low sugar content.
- Low-fat dairy products.
Choose foods that allow you to satisfied to avoid snacking between meals.
Walk
Moderate exercise is considered 7500-9500 steps a day. To increase the intensity of do 10 000 steps a day. Try to walk more, to climb stairs, after work walk in the Park, less use of public transport. Talking on the phone, lie on the sofa, and walk around the room. Thus, you can burn about 350 calories.
Refrain from snacking
During meals people consume a lot of calories. If you feel a strong sense of hunger, choose snacks with fewer calories. Compare the following options for snacks.
- 100g of Apple is 52 calories vs 100g of potatoes – 274 calories.
- 100g Apple puree – 76 calories vs 100g of ice cream – 201 calories.
- 100g yogurt – 50 calories vs 100g of cheese – 360 calories.
- 100g carrots – 42 calories vs 100g of chips – 544 calories.
- 100g strawberries – 40 calories vs 100g of cherries 77 calories.
A balanced diet
Make sure you eat right, recommended proportions:
- 50% vegetables.
- 25% starch.
- 25% of the protein products.
With or without the help of a nutritionist should determine the individual proportions of food combinations. After a while, you will quickly identify foods that contain less calories. Here you can read more about it. You can also drink a delicious drink for weight loss Chokolate Slim, which allows you to lose weight.
Household chores will help you lose weight
Few people know that household chores can burn up to 500 calories. Here are a few activities that allow you to burn calories in 30 minutes:
- Wash floors with a MOP – 125 calories.
- Ironing – 90 calories.
- Window cleaning – 100 calories.
- To wash the dog – 125 calories.
Gardening helps to lose 1 kg per week
One hour of work in the garden at the cottage allows you to lose up to 500 calories. You will enjoy spending time. So in the summer time, try to do things on the land, not less than 2 hours a week.
Belly dance
If you are looking for a fun way to burn calories and look sexy, beautiful, the best option would be belly dancing. Within an hour you can burn 180-300 calories depending on intensity. The advantage of this method is that during the dance work the muscles of the thighs, knees and abdomen.
Hula Hoop for weight loss
Hula Hoop is not only a game for children, but also an effective activity that allows you to burn calories. With good intensity lost about 10 calories per minute, so to burn 500 calories in less than one hour. In addition, this exercise allows you to tone muscles of the abdomen, back and legs.
A few ways to lose weight 1 kg in a week
Want to lose weight in no time? Then you should use only safe and not dangerous for health methods, like those about whom speech will go today. You also have to be realistic and remember that if you continue to follow them, you will be able to drop 500-900 grams per week.
Drink water
One of the best ways to lose weight and lose 1.5 kg in 7 days – make water your main drink. Of course, it is much healthier than soda or energy, but that's not all. You should also eliminate from the diet of smoothies and fruit juices (we are not talking about natural juices). Water supports a healthy fluid balance in the body, accelerates metabolism and quenches thirst much better than other drinks. If you don't like the taste, just add to the beaker a few drops of your favorite citrus juice or a bit of mint.
Follow carbohydrates
I'm not talking about the complete exception. The body needs carbohydrates to function properly, without them your diet will not be healthy. Just stay away from refined carbohydrates – eat bread and pasta from whole, not refined grains. Also avoid refined sugar. Remember, a healthier alternative to it is fresh fruits and vegetables. They contain the carbohydrates you need.
Burn more than you consume
One of the most obvious pieces of advice, which, however, is often overlooked.Want to lose weight? Then you have to expend more energy than you consume. Stay physically active: visit the gym, do a workout at home, run or cycle. Select to their liking.
Want to burn a lot of calories – make heart work harder, and that means do cardio!
Regular cardio exercises are one of the most effective ways to lose excess weight. Do play sports, work out daily run usually swim. Strength exercises such as push-UPS, sit UPS, crunches are also of importance. Being in the gym, use the treadmill, stair-stepper and, of course, an ellipsoid. So you not only lose weight, but will bring invaluable health benefits.
Don't neglect sleep
And an extra half hour of sleep can play a positive role! If you properly relax, you will be able to easier stick to your diet and with more energy to train. Of course, sleep too long, is not worth it. Even if you are the sender into bed 30 minutes earlier or get up 15 minutes late, you will notice positive changes. As long as you follow the above tips, you can keep yourself in good shape and to keep the achieved results. It all depends on regular activity and proper nutrition. The excess weight will steadily decrease, and you will look and feel on all 100! Do you have any tips on how to lose 1.5 kg per week?
How to lose weight in a week 1 kg: tips and menu
Effective tips:
- To carry out effective fasting days.
- During the day, abundantly drink water in order to remove toxins and toxins from the body.
- You can also eat apples and drink yogurt every two hours for one glass. The drink should be with a minimum percentage of fat, but not skim.
- For effective weight loss fit buckwheat, without salt and spices. Yes, maybe it's not very tasty, but useful and high quality. The rump must pour boiling water and leave for several hours, and preferably overnight. Eating small meals 5 times a day, drinking green tea or kefir.
- Necessarily activity, you can go to the pool, swim, lift weights. Choose the sport that best suits You in spirit.
- It is useful and will be easy Hiking in the Park before sleep, fresh air works wonders, gives energy, calms nervous system, normalizes sleep.
On the eve before the beginning of the diet it is better to go to bed on an empty stomach, you can drink a Cup of herbal tea. Menu for one day the following:
- Breakfast – drink a glass of warm water and take a contrast shower.
- For lunch – a few green apples and a Cup of chamomile tea.
- Dinner 150 g of chicken breast, prepare the side salad with one teaspoon of vegetable oil.
- The afternoon tea cucumber.
- Dinner tomato soup with fresh parsley.
During the day drink at least 2 liters of water, pure, sparkling.
Low-calorie diet
Is a system of proper nutrition, which basic principles are the following: You should not feel hunger, never for the whole day. This result is achieved by a fractional power. To eat five times a day (3 main reception + snacks from the allowed foods). The contents of the plates can accommodate a standard glass. No need to overeat – your stomach will stretch and your appetite will take an unhealthy extent. Move more, walk. Without fanaticism – if you have not played sports, it is too much to push yourself on the first day is not worth it. So you overstrain the muscles, and then a long time not to exercise. If you are not carried away workout in a gym, dance or stretch it out at home. Choose an occupation that will bring you joy. Drink more water. The liquid speeds up the metabolism and dulls the keen sense of hunger. A day drink eight or more glasses. Tea and coffee count too, but all drinks must not contain in the sugar. Cook!
Let your refrigerator will always be allowed on products that can satisfy your hunger. Spend a little time to prepare full meals. There are recipes that will make dish is not only healthy, but delicious. Without the manifestation of ingenuity you'll soon tire of bland food, and things to avoid. Include in your diet more foods from the allowed list, so that the body received the nutrients in the right quantity. The list includes food products of vegetable and animal origin. What? Fish (any), beef, Turkey, rabbit and poultry (except duck and goose). Eggs (all birds). Dairy products with fat content of 1.5 %. If you can't live without baking – do it on the basis of rice and oat flour, without butter, cream and sugar. A handful of pasta from durum wheat (1 per day at lunch). Fruits (except watermelons, bananas, persimmons, grapes). Vegetables (except carrots, beets, beans and potatoes). To count the calories. You should eat no less than 800 and not more than 1200 kcal per day taking into account your daily physical activity. Less of this norm to eat is impossible, this is equivalent to the hunger strike. For ease of calculation of caloric content of food products and use the calorie counter. Adhering to these recommendations, you will be able to lose 2 kg to maintain health and change dietary habits.
Fasting day
Arrange fasting day is recommended 1 times a week. Very popular way of slimming is a Euphorbia. It is the green tea with milk. To prepare 1 litre of milk with a low percentage of fat, dilute 200 grams of boiled water and let cool slightly. Then the milk is to add 3 tablespoons of green tea. Infuse the mixture preferably half an hour. The filtered drink is recommended to drink every hour one glass. In addition, it is recommended to drink 2 liters of clean water. This day should be excluded from the diet of black tea, alcoholic beverages, flour products, sweets, coffee. Also unloading it is possible to prepare a cocktail of yogurt and beets. For this you need to boil the beets without salt, to RUB on a small grater or mince and mix with one liter of yogurt. A milkshake should be divided into 6 parts and make using the same time. There is nothing more. On this day you can throw a couple of extra pounds, but you should know that the weight loss is due to the removal of liquids and reducing the volume. Fats will remain in place. If you want to lose weight, this method is ideal.