You can lose up to five pounds within a week if you are motivated enough to stick to a weight loss plan. You don't have to starve yourself in order to reach your goal. Incorporating some simple healthy techniques into your daily routine can help lose weight and improve your self-esteem.
Step 1
Drink only water. No drink can match the health and weight loss power of water. Fruit smoothies, juice, energy drinks, sports drinks, vitamin-infused flavored water and light alcoholic beverages all contain calories, sodium and carbohydrates, which may add pounds and cause your body to retain water weight. A gallon of water has zero calories, zero carbs and a small amount of sodium. Drinking water also flushes out your system. If you have just eaten and you still feel hungry, you may simply be thirsty. Drink water any time you crave junk foods, when you get up to take a break from your work and when you watch television.
Step 2
Sleep more. Get at least an extra half hour of sleep each night, especially if you usually sleep less than seven hours. This extra sleep will provide you with plenty of energy during your workouts and it will help improve the speed of your metabolism.
Step 3
Eat well. Make healthy food choices all week and notice the difference in your energy levels and waistline. Eat lean proteins (which can be found in foods such as egg whites and grilled fish,) lots of dark green vegetables, various fruits and complex carbohydrates (found in foods like brown rice, quinoa, and slow-cook oatmeal). Simple carbohydrates such as white flour and spaghetti can cause bloating, sugar spikes and plummets, and overeating. Finally, cut out all processed foods. Even processed fruit juices, lean lunch meats, and low-fat bagels can cause weight gain, so stay away from them.
Step 4
Do cardiovascular activities to burn off calories. Keep in mind that exercises requiring the use of lots of muscles, such as spinning and kickboxing, will cut calories and tone muscles simultaneously. Having more lean muscle causes you to burn more calories. If you choose to do cardiovascular and weight training separately, consider doing interval cardio training. By alternating back and forth between moderate workout and intense workout, such as switching between jogging and sprinting, you can burn even more calories.
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