Without exercise, how can I drop 11 kg in one week?

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1. Reduce Calories

The first step to losing weight would be reducing the amount of calories you consume daily. To reduce calorie consumption, you should focus on eating healthier foods and exercising regularly. Eating smaller portions, cutting out junk food, and choosing nutritious snacks may help you eat fewer calories per day.

2. Avoid Snacking

Snacking between meals is not recommended. When you snack, you’re likely to overeat later on. Instead, try drinking plenty of water throughout the day to stay properly hydrated and avoid hunger pangs. Focus on real-food nutrition over empty-calorie treats. You’ll feel fuller faster if you opt for protein-rich foods instead of processed carbs. Try eating breakfast every morning—it helps you start your day on a positive note, and research shows that people who have a good breakfast tend to make better choices later in the day.

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3. Cut Back On Alcohol

Alcohol contains empty calories that add nothing to your diet besides extra empty space in your stomach. Cutting back or eliminating alcohol completely will allow you to reduce the number of calories you ingest each day while still enjoying yourself at social events.

4. Work Out More Regularly

Exercising once or twice a week isn't enough. Fitness experts recommend working out five days a week to burn fat and maintain muscle mass. If you want to get fit and tone, aim to work out every day for 30 minutes. Take advantage of free fitness classes offered in many locations around town, or go for a walk after dinner instead of watching TV.

5. Eat Cleaner Foods

Eliminate sugary and refined foods from your diet. Replace them with fresh fruits and vegetables to fuel your body with healthy fats and fiber. Keep a list of foods that you crave in front of you and choose foods that are high in nutrients. For example, don't reach for cookies or candy bars; instead, grab fruit for dessert.

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6. Get 8 Hours Of Sleep Per Day

Sleep deprivation makes it hard to control cravings and regulate mood swings. Stick to a regular sleep schedule and enjoy eight hours of uninterrupted rest every night. Getting quality sleep means getting about 6 to 8 hours of shut eye. Not only does sleeping well keep your brain active, but it also increases your self-control, boosts creativity, and supports mental clarity.

7. Drink Water

Drink lots of plain H20 to flush toxins from your system and stay hydrated. A low-fat, no-sugar drink can boost your energy levels and give you the boost you need to stay motivated. Drinking water also keeps your digestive tract clean and regulated, which prevents bloating, cramps, gas, and diarrhea.

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            Health  & Fitness