Lose weight in a week with sports - 6 tips and 4 exercises
If you want to
lose weight in the short term, for example for a wedding or other event, choose an effective and healthy method. In this way you lose a few kilos in a responsible way, and after that week they are not immediately on again. In this article you will read about the most effective ways to lose weight in a responsible manner and get targeted exercises to do at home.
In this article:
6 tips for responsible weight loss in a week
Tip 1: Stable blood sugar level
Tip 2: Do NOT eat
Tip 3: Much more water and vegetable juices
Tip 4: Protein shake after training
Tip 5: Coconut oil
Tip 6: Pull in sweet weather
Lose weight in a week with sports
6 tips for responsible weight loss in a week
Apart from losing weight in a week with sports, it is of course also important to take into account your diet. Again: no diet, but a number of lifestyle changes that give your body extra energy.
Tip 1: Stable blood sugar level
Make sure you keep your blood sugar level completely stable this week. On an empty stomach, so before you have breakfast, your blood sugar level is around 4. After you have eaten something, the blood sugar level always goes up. Depending on what you have eaten or drunk, the blood sugar level goes up quickly or slowly. For example, blood sugar fluctuates throughout the day when it is good between 4.4 and 6. If one day you eat sugar-rich, either 'fast' carbohydrates or pasta or bread that are absorbed into the body in the form of sugars, the fluctuations are greater. Sugars supply our body's cells with energy, but with one type of sugar your blood sugar level rises faster than with the other. If you always eat sugar-rich, a substantial increase in your blood sugar levels takes place after every snack or meal. Your body makes insulin and ensures that the sugars are absorbed. The more sugars there are in this snack or meal, the harder the 'dip' comes on when this fast energy is absorbed by your cells. Your body then gives a signal to the brain that your blood sugar level is 'too low'. That is the famous 'sugar dip'. This immediately gives you the need for sugars again. You want to avoid the 'fast' sugars altogether, and replace them with 'slow' sugars or complex carbohydrates.
The first week you mainly eat eggs, meat, fish, avocado and a handful of nuts. Eat a lot of lettuce, salads and fresh vegetables. Add (soaked) chia seeds to your smoothie or eat this as a kind of pudding with for example some unsweetened rice milk and cinnamon. Fruits also contain sugars. Fruit is full of vitamins and minerals, so enough fruit is certainly important. Eating too much fruit is not so sensible again, because fruit contains fruit sugars (fructose), which means that if you eat more fruit, you quickly reach your daily maximum recommended sugar requirement. Eat up to two pieces of fruit this week. When you drink green smoothies with leafy vegetables and two pieces of fruit, this is your two pieces of fruit and you will not eat fruit during the rest of the day. You can do this for a week, after a week you eat one extra meal with healthy complex carbohydrates on it, such as sweet potatoes, quinoa or oatmeal.
Tip 2: Do NOT eat
Always avoid:
bread
pasta
Pizza
lasagna
gingerbread
cake
cookies
potato chips
fries
dairy
Actually all processed foods and ready-made meals, sweets, soft drinks, et cetera. These are full of sugar (plus gluten and often unhealthy E-numbers).
Avoid this week (and then in moderation if you want to lose weight):
rice cakes
ordinary potatoes
rice
oatmeal
millet
teff flour
More nutrition tips and information about what not and what to eat can be found in the practical booklet 'A tight belly in 4 weeks'.
Tip 3: Much more water and vegetable juices
Our body consists largely of water. About 75% to 80% of our body is water and only 20% to 25% is solid. Water is important for the absorption of nutrients, the processing of waste, cell activities and everything that is needed to stay alive. Due to processed foods that contain a lot of salt, it is more likely that we retain moisture. If we drink inadequate water, our bodies are unable to remove all toxic substances to which we are exposed every day. And therefore also very important after exercise, to remove waste materials. When the human body dries out, the body switches to a kind of survival mechanism that aims to preserve water to provide the most vital parts of the body with water. It even seems that all kinds of diseases, such as obesity, chronic pain or fatigue, headaches, high blood pressure, often precede years of not drinking enough water. Many of these diseases can thus be prevented to a certain extent or be combated by simply giving the body sufficient amounts of water so that the toxic substances and waste can be removed from the body. Thus a pioneer in the field of water, Dr. Batmanghelidj, a conventionally trained physician who has done a lot of research into this. When the body is dehydrated, the body is really stressed, a bit like the feeling when you are very thirsty. This gives the body a 'fight or flight' reaction, which means that stress chemicals are released to deal with the situation. If these chemicals are released over a long period of time, this can have all kinds of harmful effects on the body and can even lead to illness.
Drink more green smoothies or vegetable juices from a juicer. Green smoothies are made from leafy vegetables, a maximum of two pieces of fruit and water (and possibly superfoods) in a blender, which gives you a lot of fiber. Fibers give you a feeling of satisfaction for a long time and help your body to prevent all sorts of complaints and diseases such as obesity, bowel problems and even bowel cancer. They also help with good digestion. But you can also make vegetable juices with a juicer or slowjuicer. When using a juicer, all the juice is squeezed from the vegetables and the fibers remain behind, which has the advantage that all nutrients from the vegetables can be absorbed faster into your bloodstream. They are somewhat less satiating, precisely because they do not contain fibers. Juicen is a great way to lose a few pounds in a week, without diet, but with sports.
This week, in addition to your healthy diet and the green smoothies, you only drink water and herbal tea. You can also make tea from fresh mint or a few slices of ginger (anti-inflammatory) with possibly self-pressed lemon juice.
Tip 4: Protein shake after training
Proteins are important for good muscle building, but also for a good thyroid function (and therefore metabolism!). Also to burn (belly) fat, it is important to get enough proteins. Recent studies have again shown that proteins make an essential contribution to the structure and integrity of just about every part of the body, and actually help to burn fat more efficiently and thus promote weight loss (Westerterp-Plantenga MS, Nieuwenhuizen A. et al. al. 2009). Drink a protein shake after exercise, preferably from protein powder of brown rice or hemp protein powder. You can also add these protein powders to your green smoothie. In addition, proteins give (long) a feeling of satiety, and that makes weight loss a lot easier. It is not the intention that you are hungry or hungry if you want to lose weight! It is then much harder to keep up, and you also snack faster unhealthy things. You can read more about this in the booklet 'A tight belly in 4 weeks'.
Helping healthy proteins (in addition to a healthy diet based on vegetables and good fats) also helps to balance leptin production. Leptin is a hormone with a big influence on your fat storage. Leptin is a kind of thermostat clock that regulates energy consumption and hunger by giving signals to the brain to burn or burn fat. As soon as you eat, your body starts producing leptin, and when the leptin content in the body reaches a certain level, your brain gets the signal that you are saturated and do not want to continue eating. That is so nice if you want to lose weight. However, if you are overweight, you are usually less sensitive to this hormone, so you are less easily satisfied. In this way you end up in a vicious circle, according to several scientific studies (Myers et al., 2010, Scherer & Buettner, 2011, Scarpace & Zhang, 2009). By
eating healthy with sufficient protein, your hormone balance will regain your balance, resulting in less appetite and loss of weight because your body is much better able to burn fat.
Tip 5: Coconut oil
Be sure to use 3 to 4 teaspoons of coconut oil per day. Because coconut oil is made up of healthy, medium-chain fatty acids (MCTs), it would have a beneficial effect on weight loss. Although it is saturated fatty acids, the fatty acids of coconut oil do not enter the bloodstream like most fats, but are transported directly to the liver where they are converted into a form of energy. They are therefore not first stored as fat, but deliver our body direct energy. One of the investigations confirming this was done by an American physician G.W.Crile on the Yucat?n peninsula, where coconut oil is an important product. In this study he discovered that the metabolic rate (the most important factor in maintaining the weight) of the population of Yucat?n is 25 percent higher than - according to comparative research - that of the inhabitants of the United States. Another study among animals showed that coconut oil helps with weight loss: farmers who wanted to fatten their cattle by feeding coconut oil discovered that their animals were becoming skinnier and more active. Moreover, subjects who consistently consumed coconut oil for several consecutive weeks often notice more energy, a healthier sleeping pattern, increased well-being and weight loss.
Some studies show that coconut oil is very good for the health of the thyroid gland. It plays a major role in the treatment and prevention of thyroid disorders, both in case of too fast thyroid gland (hyperthyroidism) and in a reduced thyroid gland (hypothyroidism). Certain reports drew attention to the cholesterol-lowering qualities of coconut oil that would help treat thyroid disorders. It would stimulate the thyroid, even when used on an empty stomach.
You can consume the coconut oil purely (eat a teaspoon) or put it in lukewarm water and drink it. So start the day with a spoonful of coconut oil (on your empty stomach).
Bonus Tip 6: Pull in sweet resist
One of the reasons why you can come back is because you have so much appetite for sweets. With willpower you try to keep it going, but that never works in the long term. Nowadays it is difficult to avoid sugars, almost all manufactured foods are full of it. Sugar is addictive, although it is often not seen that: eating it is often associated with something positive. While sugar addiction is perhaps the most widespread addiction variant. Sugar disturbs our sense of hunger, causing us to eat too much automatically. There is all sorts of scientific research that supports this. It has been found that sugar can have an addictive effect in rats, which according to this research says a lot about the potential for addiction in humans. Sugar delivers dopamine and opioids in the brain, substances that make us feel extra good and which can be potentially addictive. This can lead to overweight and eating disorders (Department of Psychology, Princeton University, Princeton, NJ USA, 2007).
In addition, the desire for sugars has to do with a shortage of certain nutrients in the body. Because of a lifestyle full of sugars and manufactured food, you build up a structural shortage of vitamins, minerals and other nutrients that the body needs in order to function to the full. A good example of this is magnesium: a natural component of cocoa. Due to a shortage of magnesium the body will ask for it, for example we will get a magnesium-rich product such as chocolate. The fact that we feel like sugar does not mean that we also need those sugars. It can be the body's demand for nutrients.
To overcome this constant trait, it is good not to eat sugar for a period, not even through processed foods. It takes one to two weeks before the urge becomes less, then it goes easier. After a few weeks, the urge for sugar is as good as gone. Do not allow yourself to sin in the first weeks, see it as an addiction where the body needs some time to adjust to the new situation. Sports also helps! Research shows that the urge for sugars decreases after exercise. Sports therefore has a double advantage: on the one hand it helps to burn fat and on the other hand it suppresses the need for sugar-rich food. Are you also trying to stop sugar or do you want it? Feel free to share your experiences at the bottom of this article.
Lose weight in a week with sports
The main reason why you want to train is because you will only really stimulate your body to burn fat. The improvement in your diet will give you more energy, and it may stimulate your fat burning slightly. However, if you structurally do the right training, you will really bring your burn up and stimulate the production of the right 'fat burning hormones', so you actually lose weight and even develop a tight stomach. In the practical and focused book 'A tight belly in 4 weeks', in addition to diet tips, there are also two super-effective training schedules that help you burn excess fat. Below are a number of effective exercises that you can do at home.
“It is recommended that you look at some useful information for
Goog luck!
