How To Lose Weight In A Week- The only tips you need

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Welcome to my article where I talk about how to lose weight in a week in the most natural and easy way which any person can do.

An unhealthy body is what we all fear having!

Most of the time, it is the heavyweight that makes a body unhealthy and prone to many diseases. One may want to shed off the extra fat as quickly as possible. Mostly, when a special occasion is approaching, you are all fired up to jump into crash diets, fad diets, strenuous exercises, and restlessness. Eventually, you end up having an even unhealthy body.  

Although you most definitely CAN
shed up to 10 pounds in a mere week, it is not recommended to do so. Losing a tremendous amount of weight in such a low time frame can put your health at risk of dehydration, fatigue, irritability, disturbed menstrual cycle, and so forth.

A healthy and safe weight loss is when you lose 1-2 pounds per week, as per The Center For Disease Control (CDC). Crash diets that claim to be the quickest way to lose weight should never be opted for if you seek a healthy weight loss.

This blog post will tell you the healthiest and proven formulas to start losing weight in a week.

 Things to Include in your Diet

Vegetables

Vegetables are highly recommended to consume for someone looking for the quickest way to lose weight. It is because vegetables are rich in filling fibers and provide low calories, suppressing the urge to snack unnecessarily.

Moreover, the water content of vegetables is so high that it fills your stomach, which also results in decreased appetite.

Some of the essentially beneficial vegetables you must include in your everyday diet are spinach, broccoli, Cauliflower, Green peas, cabbage, Brussels sprout, sweet potatoes.

 Lean Proteins

For people seeking a healthy and quick weight loss, including protein-rich content in their diet helps a lot. Since proteins prevent overeating and facilitate lean muscle build-up, it is recommended to add lean proteins to your diet.

The Dietary Guidelines for Americans 2015-2020, issued by the United States Department of Agriculture, says there are <10g of fat in lean protein food sources. It makes lean protein the most healthy form of protein to be consumed.

Although lean protein choices for pure vegetarians are not much, I have tried to sum it up.

The lean proteins a vegetarian can add to his diet include Beans and legumes, low-fat milk, plain yogurt, tofu –a soybean product, Cottage cheese, Edamame, uncooked quinoa, hempseed, lentils, and nutritional yeast.  Water

Increased water intake is also associated with weight loss. Several studies over the decades have shown impressive results with just increased water intake.

Water helps you burn more calories, which is most commonly termed as resting energy expenditure.  Research shows that when an adult drinks water, his resting energy expenditure increases by 30% at max within 10 minutes of drinking it.

Surprising, right?

Who would have thought that only an increased water intake can do wonders for one’s health?

Replace your sugary drinks with water and see the magic happen!

Fiber-Rich Food

Fibers are enormously beneficial for health if chosen wisely. There are insoluble and soluble fibers depending upon their solubility in water.

Related: How to stay motivated to lose weight

Adding soluble fibers to your diet aids in better digestion and alleviating the chances of diabetes and hypertension by control blood sugar and blood cholesterol levels.

The additional benefit of fibers is that it gives you a sensation of fullness thus reducing your appetite.

The soluble fibers you are encouraged to add to your diet are beans and legumes, asparagus, flax seeds, oats, apples, rice bran, and strawberries.

 Dark chocolate

Where milk chocolate can be a contributing factor to your weight, dark chocolate can significantly help in weight loss.

Its components, including catechins, polyphenols, and flavanols, play an essential role in achieving desirable health outcomes.

Dark chocolate helps in losing weight by enhancing mood, increasing insulin sensitivity, and suppressing appetite.

However, it is crucial to choose one with the right amount of calories and cocoa content in it. Please select the one with low calories and at least 70% cocoa in it for intended results.

 Things to Exclude from your Diet

Sugar

Our body needs a particular amount of daily calorie intake to remain healthy. Sugar contains a significant amount of calories in it, and in order to reduce weight, it is pivotal to cut back on sugar consumption.

If you are wondering how sugar contributes to body fat build-up, let me tell you where the extra amount of sugar goes! It converts into fat and gets deposited throughout your body, making you obese eventually.

If you are exclusively interested in how to lose weight at home without hitting gyms and parks, you need to work hard on your eating habits.

 Carbs

Carbohydrates, like sugar, are a source of energy for our body. Eating a high carbohydrate diet is associated with weight gain.

When you consume a carb-rich diet, your body’s carbs are converted into glucose; this glucose is then acted upon by insulin, which further converts extra sugar into fat.

This way, excess fat is accumulated in your body when you eat more carbohydrates.

 Junk Food

You may have already heard a lot about cutting back on junk food to reduce weight.

The reason junk food is so discouraged is that it contains an unhealthy amount of carbohydrates, sugars, and fat. In contrast, the amounts of valuable nutrients are negligible.

If you seek to lose weight in a week, you must not look at any outside junk meal AT ALL!

Junk food has the tendency to drop all your weight loss efforts to ZERO even with a slight consumption.

 Alcohol

In addition to many hazards, alcohol consumption may cause, weight gain is inevitable.

Alcohol aids in weight gain by preventing the body from burning calories, influencing the consumer to make poor eating choices, and increasing the urge to eat more.

Apart from all the above mentioned statements, the critical role that alcohol may play in draining all your weight loss efforts is getting you high. In a time constraint weight loss schedule, you must not take any risk.

 Salt

Salt contains a high amount of sodium which is beneficial for the body to function correctly. Appropriate blood sodium levels are essential for nerves and muscles to work efficiently.

With that said, salty food, including snacks, fried items, chips, junk, and its likes, has a massive tendency to be overeaten.

An excessive amount of blood sodium may cause water retention in the body, resulting in weight gain. Moreover, its ability to spark hunger can destroy all your weight loss efforts.

 Make a diet plan

Now that you are aware of the food options that you can include in your diet and the ones that you must avoid. The next step is preparing a strict yet health friendly diet.

MayoClinic says that one pound of fat equals 0.45g and contains 3500 calories in it. Make a diet plan according to the number of calories you want to lose in a week. A good diet plan is all about efficiently adjusting the daily intake of your calories.

 Intermittent fasting

Intermittent fasting has become the center of attention for many striving to lose weight quickly. The term intermittent means irregular intervals.

Intermittent fasting has many health benefits associated with it, including reduced risk of cardiovascular diseases and diabetes. Weight loss is among the many pros of intermittent fasting.

While on intermittent fasting, one has to keep regular, short termed fasts with little or no calorie intake between the fasts.

 Exercise

It is essential to move your body along with dietary changes to see an effective result in a week.

If you are a beginner, it is not recommended to start with high intensity strenuous exercises since it may cause injury.

You can add 7- day low intensity cardio workout to your daily routine to get massive outcomes.

Low intensity cardio workout may include,

  • Swimming
  • TRX
  • Cycling
  • Rollerblading

However, exercise works for different people differently, and you don’t have to be hard on yourself. Practice trial and error with other exercising techniques without going overboard.

Set realistic goals

As explained before in this blog post, losing weight doesn’t come like magic. It would be best if you do not keep unrealistic goals such as shedding off 10 kilograms in a week; it is unrealistic and impractical.

A sensible and level headed approach ensures success. When it comes to weight loss, many people rush towards finding the quickest way to lose weight. By following any random unhealthy diet plan, they soon become frustrated. It sometimes puts you in a worse condition than you were in before starting that diet.

So, be patient and kind to yourself. This weight will eventually shed off with the right amount of calorie intake and practicing best suited exercises. No need to stress out or miss your sleep because doing so will only add to your current weight. Do not forget to maintain a healthy sleep pattern throught out the one week weight loss plan.

Stay calm and do not let stress get over your nerves because what matters the most is YOU and your mental health!

Happy Weight Loss!

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