Our colleagues at COSMO US have designed a very simple plan with which you can lose over two kilos in seven days – without starvation, strange dietary supplements or a ban on carbohydrates. As? Special techniques combined with a few very small sacrifices that you have to make. In the following article, we get to know about How much weight can you lose in a week? So don’t skip the article from anywhere and read it carefully because it’s going to be very useful for you guys.
And best of all: the plan is made in such a way that you can choose which nutrition tips and exercises are right for you – this makes it much easier to really stay on the ball.
It is best to choose at least 4 nutritional fitness tips each and solemnly swear to us (and to yourself!) That you will incorporate the tips into your daily routine for seven days. Of course, if you’re particularly ambitious, you can go for a few more. The more you pull through, the more you can lose weight. If you start now, you’ll be feeling – and looking – lighter by that exact time next week. Here we go!
6 tips to help you lose weight quickly
1. Drink water
A fitness drink – or energy drink, a smoothie, a light beer – each of these drinks contains at least 100 calories. And yet they won’t fill you up like eating 100 calories – a real waste. Some drinks are also high in sodium and a bunch of carbohydrates, which can cause your body to retain water – and bloat you.
Water contains no calories, no carbohydrates, and almost no sodium – the perfect weight loss drink. And strangely enough, water even helps flush out excess water deposits and kick-start your metabolism. If you’re bored of water on its own, you can spice it up with a squirt of lemon juice or a few leaves of mint.
2. Omit white flour
If you omit products made from light grains – like white rice, spaghetti, and sandwich buns – you will immediately notice a weight loss effect because these types of carbohydrates can have a bloating effect. “Simple carbohydrates totally mess up the weight loss process: they are digested very quickly, which makes you hungry again quickly and it is likely that you will eat more than your body really needs afterward,” says Jana Klauer, author of The Park Avenue Nutritionist’s Plan”.
If you want to go a step further, replace the simple carbohydrates with not only healthier (but still bloating) whole grains, but vegetables. A chicken breast sandwich becomes a salad with strips of chicken breast, and French fries with dip become vegetables with dip. The complex carbohydrates in vegetables are digested more slowly, so you will feel full longer. And because vegetables are mostly made up of water, you lose excess water build-up and weight.
Whether intolerance, low carb diet, or a matter of taste: there are many reasons to avoid wheat. These are the best alternatives to flour, pasta, and cereals.
3. Push-ups and lunges
These classic exercises help to define muscles and thus create a smoother silhouette. Do three sets of 12 push-ups and lunges 3-4 times a week. “Push-ups work on your upper body, while sit-ups are great for your buttocks , hips, and thighs,” says Larkin. Tip: The back and legs should always form a straight line during push-ups. Lunge steps become even more effective with weights.
4. Sleep 30 minutes longer every night
That extra half an hour – whether you usually sleep five or eight hours – will make you start the day more refreshed and make it easier for you to eat the right thing. Diet expert Esther Blum, author of “Eat, Drink and Be Gorgeous”, says more restful sleep phases (seven to eight hours are optimal) also stimulate digestion, and because your body builds muscles while you sleep, better sleep means better muscle building.
5. Refrain from an (unhealthy) favorite food
Giving up a vice, like the beloved french fries for lunch or the daily chocolate pudding after dinner, can mean a few hundred calories a day, says Blum. “Your body won’t even notice that something is missing.”
6. Strike a pose!
Whether on the beach or at an event: To put yourself in the limelight can make a lot of difference in photos. Our tip for the perfect pose: chin up, arms away from your body, and a slightly sideways pose facing the camera with one foot in front of the other.
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