How to lose 13 pounds (6 kg) in seven weeks

If you want to lose weight, you should avoid doing a fad diet that drastically restrict calories or entire food groups. Weight loss resulting from these diets "hunger" is often temporary and can even gain weight because your metabolism slows down and body active defense mechanism for fear of starvation. To lose weight and keep it, you must lose weight with proper diet and regular physical activity.

Instrucciones

1. 1
   Reduce the amount of calories you consume. According to the website of the National Library of Medicine, you have to reduce 500-1000 calories a day to lose about 1-2 pounds (half a kilo) a week, and a pound is 3,500 calories.
2. 2
   Divide your three main meals into six smaller meals and eat them scattered throughout the day to keep your metabolism active and burn fat. By eating frequently, is also less likely to have cravings that can sabotage your progress.é a
1. 3
   Eat healthy and nutritious foods such as complex carbohydrates, including whole grains and high fiber products. Consume lean protein, as it helps develop your muscles and makes you feel full. Come polyunsaturated fats instead of saturated fats are bad for your cholesterol. Chew slowly and eat, because according to the website The Diet Channel, it takes 20 minutes for your brain to realize that it is full.
5. 4
   Do 45 minutes of exercise three days a week. Walk, run, ride a bike, swim or you exercise on a stair climber or elliptical machine. Upload your heart rate to speed up your metabolism and burn calories and fat.
6. 5
   Includes weight training and compound exercises in your workout. Weight training will tone and develop your muscles, which requires more energy to sustain themselves and require that metabolism remains active throughout the day. Compound exercises such as push-ups, crunches, squats strides and are beneficial as they train multiple muscles simultaneously

1. 6
   Give your body enough rest at night. When you sleep, your body replenishes your energy for the next day and restores itself. According to the website Sleep Education, lack of sleep can make you overeat by increased levels of the hormone ghrelin, which stimulates appetite.
2. 7
   Avoid alcohol as it has no nutritional value and contains empty calories that sabotage your results. Instead, drink water, which helps eliminate toxins from your system, hydrates your body and promotes digestive health.