Because fat is stubborn, most diets that promise fast weight loss will usually result in the loss of water weight in the short term and muscle in the long term. It is possible, however, to lose a good amount of weight over a week without unhealthy results, as long as you're willing to make some sacrifices and work hard at it.
Step 1
Write down everything you eat on a regular day. Include how many meals and snacks you have, where you normally eat them (at home, restaurant, work) and what you drink along with them. While you're not eating the same things every day, you probably have a few favorites that you eat over and over, such as sandwiches, salads or meats.
Step 2
Find alternative healthier choices to as many foods as you can. Switch to lean proteins (chicken and fish instead of red meats), low-fat dairy products, whole grains and non-starchy vegetables. Buy diet and unsweetened drinks instead of regular sodas and juices.
Step 3
Reduce the amount of carbohydrates you eat on a daily basis. Try to eliminate breads, rice, pasta, sweets and pastries and starchy vegetables (potatoes and corn) in the second part of the day. For breakfast and lunch, choose a healthy serving of carbs, such as whole-wheat bread or brown rice.
Step 4
Increase the amount of liquids you drink every day. Water is the best option, but if you can't stand to drink 10 glasses a day, consider adding seltzer water, diet sodas, unsweetened teas and bottled drinks. Stay away from fruit juices, which are high in sugars; vegetable juices are a better option.
Step 5
Eat more frequently. Eating five to six small meals throughout the day can help control hunger and cravings and will lead to a lower calorie consumption by the end of the day. Healthy snacks include veggies such as baby carrots, tomatoes and celery sticks, nuts, fruits and low-fat dairy products such as yogurt.
Step 6
Exercise for 45 to 60 minutes every day. Aim for a mix of aerobic and weight training so that you are burning fat and increasing muscle overload. This combination will speed up your metabolism and help you lose weight faster and more effectively. Aside from the specific time you spend exercising, try being active throughout the day so that the calories will burn faster.
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