How to lose weight in a week, tough task but you can do something to flatten the tummy as fast as possible. If you want to lose weight, you need to follow the directions correctly for the next week. Do not return to the usual habits of eating, and not doing anything productive.
In this article, we will try to move past 24 hours. We want to have extra hours on dieting and exercise.
Dieting and exercise are the two main aspects of losing weight. Your discipline towards your food and appetite will be put on the test. Focusing on both is crucial if you wanna lose weight more quickly during these 7 days.
Dieting and exercises are very good when you can implement it in your lifestyle and not just trying to learn now how to lose weight in 7 days.
Dieting does not involve starving yourself, and exercises will make you feel better about yourself. So, the seven-day session will leave you more nourished, energized, and happy about yourself.
In this program, you will be required to have a diet plan in which you will be guided on what to eat, and it should be three meals a day. And, of course, daily exercises to put your fat to work. We are rooting for your success. Good luck!
Meal plans
Slipping up is quite common after a few days of dieting. Mostly you start having these weird cravings that see you hanging to chocolate bars or snacks in no time. There are many diet plans out there. Whichever works or worked for you will be okay.
However, in this program, we shall formulate meal plans having foods that are low fat and low in carbs. You will be having a lot of proteins, and this is because proteins are good for weight loss, they also promote body tissue development and muscle repairs. And, since you are going to be involved in a number of exercises, you will tear your muscles and proteins will come in handy here.
Simple and complex sugars are both banned, this means no glucose, fructose or sucrose. You will have three major meals per day, which are comprised majorly of proteins, vitamins, mineral ions, and fibers. It is generally a balanced diet with all nutrients you need in this period.
Breakfast:
You will not be limited to one breakfast meal. But, fruits, low-fat yogurt, oatmeal can start you off just as well. You can whisk them together in a bowl and make a smoothie, or you can have them naturally as they come.
Omelet and avocado on toast can be a great starter for your day as well. You can have eggs and greens such as asparagus. Also, scrambled or boiled eggs with veggies can have your day going on a positive.
Breakfast is the most important meal of your day, and in this program, you won’t be allowed to skip it or scrimp on the portions. The secret to weight loss is discipline, not starvation. So, follow the instructions, and in a week, you’ll be celebrating the outcome.
Lunch:
You can start with tuna or chicken and a big salad. Use lemon or olive oil to moisturize your meal. Do not entertain cheese, pasta or any other unhealthy fats that can hurt your progress. Proteins, and avocado or sweet potato combination will be great.
Also, asparagus soup with whole wheat wraps is great for your lunch. You don’t want to eat lots of red meat. Fish and chicken can be a great supplement for red meat.
Afternoon snack:
We said NO to snacks. But, since you may have been used to snacking here and there, we can use the time to cover out fruit break. We advise you to take lots of fruits and seeds. Sunflower and pumpkin seeds are the best in this case.
Dinner:
Try a big chicken and fruit salad; avocado is the best bet. A can of salmon can do just great. For your dinner, you want to control the proportions but ensure your consumption involves plenty of meaty food and natural foods such as sweet potatoes. You can try a plate of low carb rice too. Remember, the goal is to consume fewer carbs (about 5%). Fresh fish is another great option for your dinner.
Drinks:
You need to have some fluids in your body. Water is that fluid which you need to take up to a couple of liters in a day. Also, herbal teas like green tea or black decaff tea or coffee will supplement water just right. Keep away from soda or beer.
You can plan your diet from these foods. As established earlier, any food as long as it is low fat and low carbs, then it is good for your consumption in this program. Steer clear of all sugars entirely, beer, sodas (fizzy drinks) or sweets. Furthermore, bread, pasta or fried potatoes contain lots of sugars. Therefore, always avoid refined carbohydrates.
Examples of foods you need to eat in the meal plans
- Proteins; beef, pork, chicken, lamb, salmon, shrimp, trout, soy, beans, and legumes
- Veggies: cauliflower, spinach, tomatoes, broccoli, kale, cabbage, Brussels sprouts, cucumber, lettuce, Swiss chards, etc.
- Healthy fats: olive oil, coconut oil, butter, avocado oil, etc.
Foods to avoid
For seven days, you will need to forget about counting how many calories are in certain food for you to avoid eating it. Therefore you will need to keep yourself away from certain foods completely. These foods are generally sugars. Avoid the following completely:
Fried foods: potato chips, french fries, chicken nuggets, fried veggies, fried fish, etc. These foods are rich in fats and salt. Some have high carbohydrate concentration. Generally, fried foods contain high amounts of salt and calories. So do not entertain them.
Baked: muffins, cakes, cupcakes, bread, cookies, bagels, pancakes, etc. should be avoided. For the whole week, get attached to other snack foods such as raw veggies, fruits or fruit seeds. Also, baked chips, pretzels, etc. Any baked delicacies are not good for a weight loss program.
Spreads and sources: avoid any kind of sauces or spreads such as margarine, jam, tomato source, and chili sources. If you need to eat grilled chicken or fish, do so without these sources and pastes. They only accelerate the increase of calorie content in the body. They often add a lot of salt which may not be so good for the program.
Sugary drinks: Fizzy drinks and sweetened drinks have extended amounts of calories. Avoid sugary drinks such as juices, sweetened tea and coffee, soda, flavored water, cocktails, beer, wines, and all other types of alcohol. The best bet for you is to take pure water – in plenty of amounts. You can as well crush fresh lemon and pour the juice in drinking water if you don’t like plain water.
Exercise
There are quite a number of exercises you can do to enhance your one-week weight loss. You can do a home-based package, or sign up to a gym. Learning how to lose weight in a week at home can be challenging. The following exercises are some of the most common which are ideal for quick weight loss. And, they don’t involve technical knowledge.
Walking
This is the easiest and the most available weight loss exercise with which the Harvard health has proven its efficiency. According to their report, a person weighing 160 pounds burns 167 calories per 30 minutes walk. The study on obesity women also shown that they were able to cut their weight and waist circumference by 1.5% after walking three times a week for one hour.
If you are working, you can integrate walking into your routine by first ditching your car for a week. Walk to and from work if it is closer to your home.
Also, you can wake up early and try walking for four kilometers before reporting to work. Aim to walk at least for an hour daily and keep doing it as you ease into 70 minutes and slowly to two hours.
Running
Running is one of the most efficient ways to lose weight. Studies have also shown that running helps to cut the visceral fat – otherwise known as the belly fat. The fat can be harmful since it has been linked to the heart and sugar problems in the body.
You can run anywhere nowadays, around the park, on the road, etc. You can start with short running in the morning to laps that last as long as 45 minutes or an hour in a day. It is an easy exercise to incorporate into your daily routine.
Cycling
Cycling is a great weight loss strategy. Traditionally, cycling was done outdoors. However, in modern times, gyms and fitness centers have cycling options and demand for the same.
Data from the Harvard health show that cycling helps the body to burn 260 calories in a 30-minute cycling exercise. Cycling is great for you and will help your journey on how to lose weight in 7 days.
Weight training
This can be made to be efficient when used together with stretches. To burn more weight, one can use several tactics by the use of dumbbells. For instance, squats, lunges, pushups, sit-ups, etc. Weight lifting is used as a muscle-building. After weight loss, you need the skin tight and good looking.
That is why you will need to practice with weights to build muscles where the fats were. Weight training also boosts the body’s metabolism, which works to get rid of metabolic wastes hence eliminating nitrogenous wastes, sugars and excess salts from the body. The body continues to burn calories all through the day when you’re done with the training in the morning.
Interval training
High-intensity interval training has been proven to work with weight loss programs. The training involves short but intense exercises such as jumping and sprints, followed by recovery periods in an alternating pattern. This exercise can be applied by varied exercises, including cycling, running, biking, swimming, etc.
Swimming
Swimming can be taken to be a hobby or a cooling exercise. However, in weight loss, swimming is an ideal exercise that not only builds your physical muscles; it also helps with cardiac issues as well as calorie burning. In half an hour of swimming, it has been proven that swimming cuts about 230 pounds of calories.
Fasting
Not something that many people talking about, but you can do interment fasting. You can start a 16-hour window fasting, 8 hours eating window. I do recommend one-meal a day, the best is to have more fat and proteins, and the least carbs.
You can also do something like 23 hours fasting, 1-hour eating window. This is more hardcore but will help you lose weight massively. You should drink water that has sodium and potassium, and in one hour window to have great protein and fat-rich meal. This will lower your ghrelin hormone, it will reduce the cravings you have for sugary foods.
Conclusion: How to Lose Weight in a Week
Hopefully, this blog post on How to Lose Weight in a Week helped you learn new things to implement in your life. Weight loss should be your focus for the next week.
It will be a hard week, but you can become more healthy by eating healthy foods and exercising as well. Should you expect pain? Yes. But don’t they say that there is no gain without pain?
If you wanna learn how they did it successfully, click here to check the Cinderalla program.
