There are many ways to lose weight in a week, however you should keep in mind that you can gain back those lost pounds after the week if you start eating as you were before the week. A lot of weight loss will eventually come from body fat, but also you will drop pounds by losing excess water weight. This plan will lower your insulin levels and will make your body get rid of stored carbs. Despite the fact that your body can store only about 350-500 grams of carbs in a shape familiar as glycogen, stored glycogen contains around three times that weight in water.
Let’s go with the 7 steps you should follow in order to lose weight within a week.
Consume Fewer Carbs and More Lean Proteins
You will surly lose some pounds if you follow low-carb diet for just a few days! A lot of researches have shown that the low-carb diet is a very effective one if you want to lose weight and also improve health. This is the main reason why people choose to go with low-carb diet, and they often see a difference on the scale as early as the next morning!
You must make sure to consume more and more protein which will reduce your appetite even more while your metabolism gets a big boost. Try eliminating all starchy carbs and sugar intakes for the week, if this is hard then please reduce it to the minimum. You should replace them with low-carb vegetables which will increase your intake of eggs that are full of protein, lean meats and fish.
Eat Whole Foods
When you are trying to lose weight within a week having a simple diet based on whole foods can be really helpful. By consuming these foods you will feel full and will cause you to eat fewer calories without feeling hungry! During this week, you need to make sure that you are eating mostly whole, single ingredient foods and you avoid junk foods that are highly processed. Consuming mostly lean proteins and low carb vegetables can make you feel full although you are not getting that many calories.
Reduce Calorie Intake
Reducing your calorie intake is probably the most important factor when we are talking about weight loss. If you don’t cut on calories then you will expand, and you will not lose fat. Here in this we will give you a few simple tips in order to reduce calorie intake:
- Choose lower-fat proteins, such as chicken or fish
- Consume zero-calorie drinks, tea or coffee instead of drinking calories. Protein shakes are great if you count them as meal.
- Make your plate full with vegetables and limit starchy carbs
- Use a calorie counting tool to make sure you are keeping track of the amount of calories you are taking in.
That being said you should now know that reducing your calorie intake is a crucial factor if you want to lose weight. So follow these tips in order to succeed in that.
Lift Weights and Intensive Training
Working out is one of the best ways to burn fat and improve your look. Working out, such as lifting weights will lead to a similar amount of weight loss as aerobic training, but also will help you to add muscle mass and strength. Lifting weights will also protect your metabolism and your hormone levels, which often have problems during a diet.
Many studies suggest that 5-10 minutes of “HIIT” – high intensity interval training will lead to similar or even better results for health and weight loss as much as five times that amount of normal exercises. HIIT, just like weight lifting will lower muscle carb stores and increase other aspects of losing weight, such as improving your metabolism and turning ON fat-burning hormones.
Being Active Outside of the Gym
Being active outside of the gym is really important if you want to burn some extra calories, so you should increase your daily activities. It plays a huge role in your weight loss how active you are through the day when you are not working out. Simple changes in your life such as walking or biking to work, standing more or even cleaning your house, taking the stairs, going for walks can help you burn a lot of calories!
This is another proven method that works if you want to lose weight! This will force you to reduce your calorie intake, since you have limited your eating to short window of time! There are many protocols, such as 20-hour fast with a 4-hour feeding window, or 16-hour fast with an 8-hour feeding window. If you decide to combine fasting with working out it is recommended to do the fasting at different time than your workout.
Reduce Water Retention
Many methods will help you drop your water weight and appear leaner. Follow these tips to reduce water retention.
- Take a supplement called dandelion extract which will help in reducing water retention
- Coffee is a healthy source of caffeine. Many researches have shown that caffeine can and will help you burn more fat and lose excess water.
- Eating things that you are intolerant, such as lactose or gluten, can lead to reducing water retention. Also note that you should avoid foods that you think you are intolerant to.
Make sure you haven’t missed: The Best 3 Weight Loss Tips Missing From Your Routine. Mix them up along with the stuff you learned from this article and you will lose weight faster.