Need to lose 8 kg in a week? Do this!

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Today we are going to find out what ways you can lose weight. We are considering a specific case when you need to lose 8 kilograms in a month, in two weeks or even in a week. Let's look at the features of different methods, as well as sample menus for specific diets.

It is absolutely important to understand that to achieve the desired result you will need to act purposefully and comprehensively, otherwise the desired effect will not be achieved. Also, sometimes women manage to lose weight, but then it comes back very quickly. All this is due to non-compliance with the regime and basic recommendations. Be careful, then everything will work out.

Month

When you want to lose 8 kilograms in a month, this is the most feasible task. You can set a fairly mild regime, without fasting, without excessive physical exertion. In addition, it is this smooth weight loss that provides a more sustainable result. A set of measures may consist of one-hour training 4 times a week, a diet limiting all harmful foods, and daily walking.

Walking will be an excellent cardio workout that will not only speed up your metabolism, but will also help maintain the functioning of your cardiovascular system. The menu can be varied. This regime is the easiest to maintain, and the result is also excellent. You just need to wait about a month.

An approximate schedule, the requirements will be as follows, if you count on a five-day period.

• Training in the gym every other day, lasting one hour.
• Walking in the evenings, about half an hour, minimum.
• The menu is varied, but with strict restrictions. Refusal of all harmful foods: fried and smoked, salty and spicy, exclusion of high-calorie foods.
• Drinking regime is required. You need to drink about two liters of water every day.
• An exceptionally smooth, gradual exit from the diet. It is important to reduce the consumption of prohibited foods to a minimum, to include them in the diet one at a time, in small quantities and volumes.

If you follow simple requirements, the process of losing 8 kilograms in a month will not be so difficult. And it will be quite easy to maintain the achieved result. The main thing is to always remember which foods are particularly threatening to your figure.

Diet menu

The “Cleopatra’s Secret” method includes the same nutritional principles:

• lack of fatty, fried foods;
• eating a lot of plant foods;
• small portions;
• refusal of any unnatural dishes.

By following it for 1 week, you can reduce your weight by up to 3 kg. In a month there is a chance to get rid of 5–8 kg.

Diet for one day

1. In the morning: drink a glass of plain water, adding 1 tsp. honey and a little lemon juice.
2. After half an hour: eat oatmeal with water, a soft-boiled egg, a peach or other fruit. Drink a cup of green tea.
3. As a snack: a glass of fruit juice, an orange or 100 g of grapes.
4. For lunch: squid salad or a piece of boiled fish, stewed vegetables with garlic and herbs.
5. For an afternoon snack: a handful of almonds, hazelnuts or 4 walnuts.
6. Dinner: 150 g of boiled turkey or chicken, green vegetable salad.
7. 1 hour before bedtime: a glass of kefir or low-fat yogurt.

The calorie content of such a menu is about 1500 kcal, so the weight comes off smoothly and you maintain good health. If you need to speed up the result, reduce the diet:

• morning: egg and tea;
• snack: green salad;
• for lunch: vegetable soup;
• in the afternoon: a handful of seeds;
• for dinner: a piece of fish with raw vegetables.

This diet option is allowed to be followed for up to 2 weeks. Weight loss is 4–5 kg. You can lose weight in this way only in the absence of diseases of the stomach, intestines, gallstones or kidneys. The diet is contraindicated for pregnant or lactating women, children, adolescents, and the elderly.

Two weeks

You can reduce your weight to your desired level in half the time: lose 8 kilograms in two weeks. A tougher regime is needed here. Some advise putting more emphasis on training, while others believe that you cannot do without fasting. At the same time, there is a more correct opinion from experienced nutritionists, trainers, as well as those who managed to lose weight and maintain the achieved result. What is needed is an integrated approach. To weigh 8 kilograms less and achieve results in a shortened period, you will definitely have to double your efforts.

• It is advisable to bring training to the forefront. Intensive sports, cardio training, and strength training sets will help you get in excellent shape even in such a short time.
• It is important to understand that with a sharp weight loss, there is a serious risk that the skin will simply sag, sagging will become noticeable, and cellulite will appear sharply. It is in this case that strength training becomes simply irreplaceable. They allow you to not only get rid of excessive volumes, eliminating extra pounds. In the process of such thoughtful weight loss, different muscle groups are well worked out, the skin becomes more elastic, and the figure acquires special relief.

Be sure to read: Causes of obesity and classification

• Cardio training is necessary because you will need to take care of your health. When increasing physical activity, we must not forget about the work of the heart, blood vessels, and metabolic processes. It is running, walking, swimming in the pool and roller skating, cycling that will improve your health, speed up your metabolism and improve all metabolic processes.
• Nutrition also plays a big role. It will not be possible to make do with restrictions and keep a rich menu for all days. A good solution is to do more restrictive diets in blocks. For example, six fasting days in two weeks: Tuesdays, Thursdays and Saturdays. A significant reduction in portion sizes, limiting the number of foods and dishes will only be beneficial.

The drinking regime must be maintained. At the same time, it is important to understand that you need to consume two liters a day of water, tea and coffee; various decoctions are not included here. This is the norm for purified water, mineral water, but without carbonation.

• The training regime will become tough. It is advisable to use effective circuit training, which has long enjoyed the well-deserved trust of trainers. With this principle of training, you correctly alternate cardio training with performing sets of strength exercises.
• You can distribute sports activities over seven days. On Mondays, Wednesdays, Fridays and Saturdays, do strength exercises. Sundays, Tuesdays, Wednesdays should be devoted to cardio. It is important to remember that simply cycling is not a cardio workout in the full sense of the word, you will not achieve anything with it. You will have to ride at a difficult pace, like on an exercise bike. The same goes for walking. Walking to the store for half an hour is not a sport; physical activity is clearly not enough. Such short trips can only be used as additions to the main activities. If you are walking as your basic cardio workout for the day, you will need to walk at a faster pace, for at least an hour. It’s better to devote an hour and a half to this, practicing the style of race walking.
• Under no circumstances should you violate the schedule! This applies to your daily routine, training schedule, and diet. Everything needs to be scheduled hourly. The body must experience uniform physical activity and receive nutrition on time.

Be sure to read: Dry fasting according to Shchennikov - a description of the method, its advantages and disadvantages

Be extremely careful. This weight loss regimen is more complex and can cause side effects. Yes, and sticking to it is somewhat harder. If you act wisely, everything will go fine. But another difficult stage will be leaving the diet. And here you should stretch out the adaptation for at least a month so that there is no sudden return to previous habits. Some will have to be completely abandoned if you want to stay slim. For example, it is better to exclude completely smoked and fried foods from the menu, because this can be completely replaced by baking in the oven.

Physical activity

To enhance the effect of the diet and ensure that you lose one or two kilograms a day, do not forget about exercise - one of the most important components of a weight loss system. They need to spend at least 25 minutes every day. It is not at all necessary to exhaust yourself for hours in the gym or at the stadium. Focus on cardio:

• long distance running;
• explosive sprinting;
• fast walk;
• swimming;
• cycling or rollerblading, etc.

Remember, running is one of the most effective types of exercise that quickly burns fat cells. Therefore, it is on this that the emphasis is placed in the process of fighting excess weight. You can run anywhere - in a stadium, in a park or on a treadmill. There is no fundamental difference, the main thing is that you give your all 100 percent and at the same time do not drive yourself into a state of severe overtraining (follow the principle of the “golden mean”).

In addition, it is recommended to do breathing exercises and stretching before going to bed.

Losing weight in a week

Sometimes there are situations when it is really very important to lose weight as quickly as possible. And we will look at the main features of the method when you need to lose 8 kilograms in just a week. This is a completely achievable goal, you just have to work very hard on yourself, almost under extreme conditions. Let's dwell on the most important points that determine your success.

• First of all, you still have to focus on diet. There are good diets that provide maximum effect, and are designed just for a week. They are based on reducing calories and fat content to a minimum. You can, for example, choose predominantly protein foods. A complete renunciation of everything prohibited is required. Even black tea and coffee are banned.
• Be careful! Mono-diets, despite their undeniable effectiveness, should in no case be practiced for more than three days.
• A good solution is to alternate three different mono-diets over 7 days. So, you can stick to a mono-vegetable diet on Monday and Tuesday: stew cabbage, make salads from it, supplement it with raw carrots once a day. On Wednesday, Thursday, Friday, stick to the famous rice diet, supplementing the rice with fresh herbs or dried fruits once a day. And on the weekend, you can make an apple diet for yourself by drinking a glass of low-fat kefir before going to bed. A great option, but remember that the base product must change.
• Stop fasting! Take care of your health and always remember that a starvation diet is not only extremely dangerous for your health. It doesn't help you lose weight at all. With it, a person only disrupts all the body’s rhythms and metabolic processes. Even if you manage to lose weight in this way, it will quickly return when the woman starts eating again.

Be sure to read: When is it healthier and better to drink kefir on a weight loss diet - in the morning or in the evening?

• Training should be moderate, since physical overload is prohibited with strict diets. You can do exercises for 30-40 minutes in the morning, walk more, but at an average pace. It is advisable to select a set of exercises together with a trainer, and he must know how much you limit yourself in nutrition. You need to understand that what is happening here is weight loss, and not exhaustion or exhaustion of the body.
• Try to stick to the correct daily routine. You cannot disrupt biological rhythms, get up and go to bed at different times, since the body is already under significant stress and experiences increased stress.
• Drinking regime is very important. In addition, it is advisable to engage in such extreme weight loss at a time when you can afford to relax, rest more, and walk in the fresh air.

It is worth noting that of all weight loss methods, the one that is designed for a long time is still more acceptable. It is better to lose 8 kilograms in a month, not in a week, but at the same time do not jeopardize your health, restore normal metabolic processes in the body, and take care of the proper functioning of the cardiovascular system.

How to lose 8 kg

After consulting with a doctor and making sure that everything is in order with your health, you can begin to lose weight.
To lose those extra pounds forever, choose a healthy lifestyle. For those who have decided to get in shape in a short time, you need to choose a diet that will easily and quickly solve the problem and return your weight to normal. The main rule is to give up fast carbohydrates, which will help with fasting days on fruits and kefir. Don’t torture yourself with hunger, cleanse your body without harming it. By removing foods that slow down your metabolism from your diet and eating balanced, small meals, you will quickly lose 8 kg. Morning exercises, running along with PP help to achieve a slim figure. A healthy lifestyle is the way to preserve youth.

Nutrition

You can try to fast, forbid yourself to eat, but this is stress for the body, which can cause disruptions in its functioning and slow down the metabolism. Proper nutrition and fasting days are the right choice that will help you get rid of excess weight and get into physical shape. The diet should include vegetables, fruits, cereals, proteins, and complex carbohydrates. The benefits of fasting days:

• toxins and waste are removed from the body;
• excess weight goes away;
• there is a smooth transition to a healthy lifestyle.

This method of weight loss is perfect for those who find it difficult to immediately give up sweets, flour, fast food, and fatty foods. By gradually switching to a healthy diet, you will forget about the desire to eat junk food. Remember about the drinking regime. A large amount of water (1.5-2 liters per day depending on body weight) should be drunk every day. A glass of warm water in the morning on an empty stomach will speed up your metabolism, promoting weight loss.