Lose weight in a week? We tell you how to get it
Losing weight is not as sacrificial or as difficult as you think, you just have to have three premises clear and carry them out for only a 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 achieve and fulfill this first goal, you will have achieved it! Seeing that you can do it will encourage you to prolong the effort and continue losing weight to lose more weight.
Forget about fad diets and miracle products, the only real way to lose weight, requires only one thing: burn more calories than you consume. And it is very simple. We teach you and we give you the tricks so that you can achieve it easily and without making great sacrifices.The goal is simple, if we want to lose weight we should burn 500 calories a day more than we consume. To do this we must introduce some small changes in our routine: eat better and move a little more and so, almost without realizing it, we will have lost that extra couple of kilos.
Mentalization
Mentalize yourself, it's only a week! If you really want to get it, put the goal in the short term, in just one week you will see results and you will be encouraged to move forward.
Weigh yourself daily. To maintain the goal, weigh daily on an empty stomach when you get up. Use a digital weight, you will see how you lose weight every day until you reach the two kilos promised.
Feeding
More vegetables and fruits. At each meal start with a good plate of vegetables, prepared as you like. Eat as much as you want until you feel satisfied. The fiber intake of the vegetable will make you feel sated for longer, preventing you from feeling hungry and stinging between meals. It complements the meals with egg, fish or lean meat, always accompanied by salad.
Forbidden white bread and refined pasta. For a week, remove pasta, bread, potatoes and rice from your diet. After the first week, if you are introducing them back into the diet they are unrefined flours.
Drink a lot of water. Moderate your consumption of soft drinks, energy drinks or isotonic, which are not "zero", any of them contain at least 100 calories, while for much water you drink, the caloric intake will be 0 calories. If it seems boring, add a few slices of lemon.
Drink coffee one hour before exercising.
The test of the apple. If you really are hungry, you would like to eat even an apple. If it's not like that, it's that you really do not need to eat. You're not hungry, you're just bored.
Do not skip meals. If you do it to eat less, you'll end up eating more. When you skip a meal, you arrive with much more hunger to the next meal and you will devour, getting the opposite effect to the desired one.
Forget the whims of after eating. Leave the sweets after meals, you will eat fewer calories than those that get fat and do not contribute anything. Instead take the fruit that you like most and all you want.
do exercise
1 Cardio exercises for a minimum of 30 minutes a day
You must move to burn some more calories. If you are not used to doing sports, it will be enough for you to move and walk one hour a day at a brisk pace, it will help you to burn around 350 calories per hour.
If, on the other hand, you are used to doing aerobic exercises, independently of the chosen exercise modality (spinning, running or swimming), move to the exercise in intervals. With half an hour a day, it will be enough. 8 minutes of warm-up, 15 minutes of exercise in intervals where you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cooling.
Get muscle
The more muscle you have, the more calories you will burn. Therefore we propose the following very simple plan. Three times a week he performs 3 sets of 10 repetitions of each of the following movements without making any rest between them.
Money
Started: Standing a short distance from the frame of an open door, support your hands on it and push with your hands to move away and bring your body to the door.
Medium: in kneeling position, he rests his hands on the ground and lowers his body.
Advanced: lying face down, resting the tips of your feet and hands on the floor at chest height and raising and lowering the body straight like a board, almost resting your chin on the floor.
Squats
Initiate: sit in a chair; get up and sit down supporting yourself somewhere if necessary.
Medium: it supports the back in a wall and with the legs bent at right angles, it holds the position 10 seconds.
Advanced: standing up, separating them at shoulder height, lower until your legs bend in a 90ยบ position. Notice that your knees do not exceed the feet forward.
ABS
Started: stand up, put the gut and hold squeezing for 15 seconds each time. Relax 5 seconds and repeat squeezing everything you can.
x
If you are able to achieve and fulfill this first goal, you will have achieved it! Seeing that you can do it will encourage you to prolong the effort and continue losing weight to lose more weight.
Forget about fad diets and miracle products, the only real way to lose weight, requires only one thing: burn more calories than you consume. And it is very simple. We teach you and we give you the tricks so that you can achieve it easily and without making great sacrifices.The goal is simple, if we want to lose weight we should burn 500 calories a day more than we consume. To do this we must introduce some small changes in our routine: eat better and move a little more and so, almost without realizing it, we will have lost that extra couple of kilos.
Mentalization
Mentalize yourself, it's only a week! If you really want to get it, put the goal in the short term, in just one week you will see results and you will be encouraged to move forward.
Weigh yourself daily. To maintain the goal, weigh daily on an empty stomach when you get up. Use a digital weight, you will see how you lose weight every day until you reach the two kilos promised.
Feeding
More vegetables and fruits. At each meal start with a good plate of vegetables, prepared as you like. Eat as much as you want until you feel satisfied. The fiber intake of the vegetable will make you feel sated for longer, preventing you from feeling hungry and stinging between meals. It complements the meals with egg, fish or lean meat, always accompanied by salad.
Forbidden white bread and refined pasta. For a week, remove pasta, bread, potatoes and rice from your diet. After the first week, if you are introducing them back into the diet they are unrefined flours.
Drink a lot of water. Moderate your consumption of soft drinks, energy drinks or isotonic, which are not "zero", any of them contain at least 100 calories, while for much water you drink, the caloric intake will be 0 calories. If it seems boring, add a few slices of lemon.
Drink coffee one hour before exercising.The test of the apple. If you really are hungry, you would like to eat even an apple. If it's not like that, it's that you really do not need to eat. You're not hungry, you're just bored.
Do not skip meals. If you do it to eat less, you'll end up eating more. When you skip a meal, you arrive with much more hunger to the next meal and you will devour, getting the opposite effect to the desired one.
Forget the whims of after eating. Leave the sweets after meals, you will eat fewer calories than those that get fat and do not contribute anything. Instead take the fruit that you like most and all you want.
do exercise
1 Cardio exercises for a minimum of 30 minutes a day
You must move to burn some more calories. If you are not used to doing sports, it will be enough for you to move and walk one hour a day at a brisk pace, it will help you to burn around 350 calories per hour.
If, on the other hand, you are used to doing aerobic exercises, independently of the chosen exercise modality (spinning, running or swimming), move to the exercise in intervals. With half an hour a day, it will be enough. 8 minutes of warm-up, 15 minutes of exercise in intervals where you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cooling.
Get muscle
The more muscle you have, the more calories you will burn. Therefore we propose the following very simple plan. Three times a week he performs 3 sets of 10 repetitions of each of the following movements without making any rest between them.
Money
Started: Standing a short distance from the frame of an open door, support your hands on it and push with your hands to move away and bring your body to the door.
Medium: in kneeling position, he rests his hands on the ground and lowers his body.
Advanced: lying face down, resting the tips of your feet and hands on the floor at chest height and raising and lowering the body straight like a board, almost resting your chin on the floor.
Squats
Initiate: sit in a chair; get up and sit down supporting yourself somewhere if necessary.
Medium: it supports the back in a wall and with the legs bent at right angles, it holds the position 10 seconds.
Advanced: standing up, separating them at shoulder height, lower until your legs bend in a 90ยบ position. Notice that your knees do not exceed the feet forward.
ABS
Started: stand up, put the gut and hold squeezing for 15 seconds each time. Relax 5 seconds and repeat squeezing everything you can.
x
x
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