Food Program And Tips To Lose Weight Fast In 7 Days

With so much conflicting advice available on weight loss, it can be tough to develop a concrete plan, especially if you're on a deadline as tight as one week. It is important to remember, however, that there are scientific facts supporting certain weight loss concepts, and by following these concepts, you can't go wrong.

Maintain a Caloric Deficit

The most important thing to remember when dieting is that, scientifically speaking, you will not lose weight if you're consuming more calories than you burn on a daily basis. As such, start by calculating your basal metabolic rate using a formula. For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).

This is the number of calories that your idle body burns daily. Construct a daily diet featuring approximately 1,000 fewer calories than this number; this will allow you to lose approximately two pounds in your allotted week through diet alone (see References 1).

Increase your Protein Intake

While protein is often considered a tool for bulking up, it can also assist in weight loss. By keeping protein intake to at least 1 g per kg of body weight daily, you'll encourage your body to shed fat rather than muscle, creating a toned physique.

Eat Good Fats

Not all fat is bad for weight loss. Good fats, such as those found in nuts and olive oil, will help temper your appetite over the course of the week, reducing the chances of diet-killing cravings.

Avoid Junk Food

This should be a no-brainer, but it's worth mentioning. Not only is junk food high in calories, but it also does little in the way of assuaging your hunger. This means that, even if you don't break the calorie bank with the junk food itself, you'll be wasting valuable calories which could have been used to make you feel fuller over the course of the day.

Drink Water and Avoid Sodium

It may seem counterintuitive, but drinking ample water will actually cause your body to hold less water, which accounts for much of your body weight. Too much salt will reverse this effect, causing the body to hold excess water and creating a bloated appearance.