Losing weight is easy if you have the know-how. Most of us start a diet with enthusiasm and enthusiasm, but after a few days, we abandon it because it takes a long time to see the results of the regime on the body and the scale.
Striving to lose weight and not perceive that your sacrifice has a reward is quite discouraging, especially at this time of day. Therefore, reader, we are going to propose a one-week plan so that you can see the results quickly and encourage yourself to continue healthily losing weight. The truth is that by following these tips you can lose 2.5 kilos in a week with absolute ease:
Calculate the calories you need per day
To lose weight quickly and in just one week you have to consume 1,200-1,500 calories a day, at most. It is little, but being a crash plan of only a few days will not put your health at risk. Remember that to lose 1 kilo you must have a deficit of 7,000 calories, and if you are not willing to exercise, the fewer calories you consume the better. Of course, never go below 1,000 a day, as it will slow down your metabolism.
Protein-rich breakfast
Aim for this meal to have 300 calories. Proteins are a great source of energy to start the day, as they keep you satiated and full of energy for hours. A good protein breakfast and ideal to take in that week would be a whole-wheat toast with a hard-boiled egg and half an apple. You can accompany it with coffee or tea without sugar.
Eat negative calorie foods
To lose more than two kilos in a week you have to eat foods with negative calories, so you will lose weight while you eat. Most are fruits and vegetables, such as tomatoes, grapefruit, carrots, cucumbers, apples, or zucchini.
You should accompany these vegetables, vegetables, and fruits with meals with a high protein load, which will make you lose weight at a faster rate than if you ate other types of foods, such as carbohydrates or fats.
Also, a higher protein intake increases the production of satiety hormones, and at the same time reduces the levels of the hunger hormone, ghrelin.
Buy the whole week’s food at once
Being a one-week plan, you cannot compromise. That is why you should buy all the food you will need in the seven days in one go, so you will avoid the temptation to run out of anything and order at home or go hungry to the supermarket and end up succumbing to some junk food. Fill the cart with healthy protein and plant products.
Write down what you eat in a journal
Write down everything you eat and drink throughout the day in a notebook or diary. At the end of the week, you will be able to see what you have done and how and how much you have lost, and you will see if you have reached the weight goal (2.5 kilos less). This will help you get to know your body and see what it needs to lose a certain weight. Also, write down the exercise you do and the hours you sleep each night because everything counts when it comes to losing weight.
Weigh yourself daily
Weight can fluctuate throughout the day and vary greatly from day to day, especially in women, so although you must weigh yourself every morning, as soon as you get up (and once you have urinated), you do not have to take the number that you see too much chest, because the same day you may get up with one weight and go to bed with another. However, it is proven that if you weigh yourself every day, you become more committed to the weight loss plan. If you get obsessed stop doing it.
No carbohydrates or soft drinks
You should completely forget about carbohydrates since, in addition to getting fat, they make you retain fluids and cause bloating. Bread, whole cereals, pasta, rice, biscuits and buns, candies, gummies, and, of course, anything with added sugar should be avoided at all costs.
