Lose weight in a week 

weight Loss is not as sacrificial or difficult as you think , you just haveto be clear about three premises and fulfill them for just one 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 reach and fulfill this first goal, you will have achieved it! Seeing that you can achieve this will encourage you to prolong the effort and continue to lose weight to lose more weight .

Forget burn 500 calories a day 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 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 must  more than we consume. To do this, we must introduce a few small changes in our routine: eat better and move a little more and thus, 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 achieve it, set a short-term goal, in just one week you will see results and you will be encouraged to move forward.

Weigh yourself daily. To maintain your goal, weigh yourself on an empty stomach when you wake up. Use a digital weight, you will see how you lose weight every day until you reach the promised two kilos.

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 contribution of the vegetable will make you feel satiated for longer, thus preventing you from feeling hungry and snacking between meals. Complement meals with eggs, fish or lean meat , always accompanied by salad.

White bread and refined pasta are prohibited. For a week, eliminate pasta , bread, potatoes and rice from your diet . After the first week, if you are introducing them back into the diet, they should be made from unrefined flours.

Drink a lot of water. Moderate your consumption of soft drinks, energy or isotonic drinks, which are not "zero", any of them contain at least 100 calories, while no matter how much water you drink, the caloric intake will be 0 calories. If you find it boring, add a few lemon wedges.

Drink coffee an hour before exercising.

The apple test. If you are really hungry, you might even want to eat an apple. If not, you don't really need to eat. You are not hungry, you are just bored.

Don't skip meals. If you do it to eat less, you will end up eating more. When you skip a meal, you arrive much hungrier at the next meal and you will devour, achieving the opposite effect as desired.

 Forget the after-meal treats. Leave the sweets after meals, you will eat fewer calories than those that make you fat and do not add anything. Instead take the fruit that you like the most and all that you want.

do exercise

1Cardio exercises for a minimum of 30 minutes a day

You have to move to burn any more calories. If you are not used to doing sports, it will be enough for you to move and walk an hour a day at a brisk pace, it will help you burn around 350 calories an hour.

If, on the other hand, you are used to doing aerobic exercises , regardless of the chosen exercise mode ( spinning, running or swimming), switch to interval exercise. Half an hour a day will be enough. 8 minutes of warm-up, 15 of interval exercise in which you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cool down.

Get muscle

The more muscle you have, the more calories you will burn. That is why we propose the following very simple plan. Three times a week, perform 3 sets of 10 repetitions of each of the following movements without taking any breaks between them.

• Money

Initiate : standing a short distance from the frame of an open door, rest your hands on it and push with your hands to move your body away and closer to the door.

Medium : in a kneeling position, place your hands on the ground and lower and raise your body.

Advanced : lying on your stomach, place the tips of your feet and hands on the ground at chest level and raise and lower your body straight like a board, almost resting your chin on the ground.

• Squats

Initiate : sit on a chair; Get up and sit down supporting yourself somewhere if necessary.

Medium : support your back against a wall and with your legs bent at a right angle, hold the position for 10 seconds.

Advanced : standing up, shoulder-width apart, lower until your legs are bent into a 90º position. Make sure that your knees do not exceed the feet forward.

• ABS

Started : Stand up, tuck in your gut and hold squeezing for 15 seconds at a time. Relax for 5 seconds and repeat squeezing as much as you can.

Medium : lying on your stomach, resting on the balls of your feet and forearms, maintain the position by squeezing your abdominal area and holding for 10 seconds at a time.

Advanced : sitting on the floor, support the soles of your feet and hands to perform a bow. Raise the body so that from the knees to the head it is aligned like a board. Squeeze your abs, glutes, and hamstrings for 5 seconds. Lower yourself to the starting position and repeat the movement.