Losing weight is challenging and requires a lot of discipline. Losing weight quickly is even more challenging and can be risky. But, it is possible to see results in as little as a week if you are dedicated to your goals.
Nutrition
First, set your weight loss goal. Decide how many pounds you want to lose and when you want to lose them by. You can safely lose up to two pounds in a week. If you lose more, you probably cut too many calories or lost a lot of water weight, and that will come back.
To lose two pounds in a week, you need to have a calorie deficit of 7,000 calories, meaning you eat 7,000 calories less than you burn. You can achieve this deficit by reducing calories you eat or burning more calories through exercise.To lose weight quickly, you probably have to do a combination of both.
To cut calories, focus on little habits you can change. For example, if you have a habit of zoning out in front of the television with a bag of chips, either cut this out completely, measure out how many chips you are going to eat or replace chips with a healthy snack such as fruits or vegetables. Also, reduce your portion sizes and stop eating when you aren't hungry. Write down everything you eat. You will probably be surprised by how many calories you actually intake.
Because women need to consume at least 1,200 calories a day and men need to consume at least 1,500 calories a day, you probably will have to make up some of your deficit through exercise.
Cardio Exercise
Cardio exercise involves raising your heart rate and burning fat. The harder you work, the more calories you will burn. Try to find an exercise you enjoy.
A 155 lb person will burn about 700 calories during an hour of running, kickboxing, bike riding or swimming, says nutristrategy.com. Other activities such as walking or inline skating burn calories too, but not as quickly. Since you have limited time, try to pick an intense exercise that burns calories quickly.
Strength Training
Many people overlook the benefits of strength training because they think it does not burn calories. It does burn fewer calories than cardio exercise, but developing muscle will burn more calories every day. A pound of muscle burns an extra 30 to 50 calories a day. It also tones your body and complements the effects of your weight loss.
Benefits
There are many benefits to weight loss. In particular, quick weight loss produces dramatic results and improves your appearance. This will motivate you to continue your wellness plan.
Other weight loss benefits include preventing heart disease, high-blood pressure, osteoporosis and type 2 diabetes. Exercise sends chemicals to your brain that put you in a better mood. It also increases your self-esteem, helps you to sleep better and can be fun, according to the Mayo Clinic.
Risks
Quick weight loss can increase your risk of arrhythmia, changes in blood pressure, low blood sugar, gallstones and mineral and electrolyte imbalances. All these conditions can be life-threatening. That is why it is important to lose no more than two pounds a week.
Also, losing weight quickly can lead to gaining it quickly because you probably broke down your lean tissue, which slows your metabolism. It also can lead to weight gain because starving yourself may lead to overeating when you are extremely hungry.
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