Losing weight fast in a week is similar to cramming for an exam in college. You need to block out everything and focus all of your attention on the task at hand. When it comes to your plan of attack, you need to completely overhaul your current diet, introduce your body to exercise and be willing to go to a mental place that you never went before. If you are able to do all that, then you should have no problem.
Step 1
Get rid of the junk food. To lose weight fast, you cannot continue eating foods that are high in saturated fat, sodium and sugar. Eliminate fast food, fried foods, pastries, cupcakes, cookies, high-fat dairy products, processed meats and frozen dinners. Have your diet completely consist of lean meats, low-fat diary products, fish, whole grains, nuts, seeds, beans, fruits and vegetables.
Step 2
Get rid of the soda. Soda is a high in sugar and empty calories. It can also cause you to gain weight, especially when you drink it with meals. Eliminate soda and all forms of liquid calories to lose weight fast. Drink water as your only beverage, being that is has no calories and it can fill you up if you drink a glass of it before your meals.
Step 3
Eat fewer calories. To lose weight, you need to create a caloric deficit by consuming less than you burn. To lose a pound, you need to burn 3,500 calories. If you cut your daily intake by 500 calories, you can lose a pound in a week. If you want to lose 2 lb. in a week, cut your intake back by 1,000 calories. But do not go so low that you are eating less than 1,200 calories a day.
Step 4
Increase your intake of meals. Eating small meals every 2 to 3 hours throughout the day can offer a few advantages over two to three meals. It can increase your metabolism, it can give you steady energy levels and it can keep you feeling satisfied. Have your meals consist of protein and complex carbs. A banana with a tablespoon of peanut butter spread across the top is an example of a midday meal.
Step 5
Do not eat right before you go to sleep. During the evening, your metabolism slows way down, and if you eat anything, it is likely going to be stored as fat. After you eat your least meal, wait at least 3 hours before going to bed.
Step 6
Eat as soon as you wake up. Skipping breakfast can cause you to be hungry later in the morning and cause you to overeat or have something that is going to hinder your weight-loss efforts. Prevent this from happening by eating breakfast. An egg-white sandwich on whole-wheat bread is an example of a meal.
Step 7
Work out every day of the week. Aerobic exercise, or cardio as it's interchangeably called, helps strengthen your lungs and heart, and it also burns calories. If you want to lose weight fast in a week, do cardio every day for at least 60 minutes. Perform exercises like running, biking, swimming, elliptical training, rope jumping, rowing, stair climbing or kickboxing.
Step 8
Add more activity to your daily chores. When you are at work, go for a power walk at lunch. When you go the mall, park at the far end of the parking lot. When you have a meeting on the fourteenth floor, take the stairs instead of the elevator.
Member Comments