If you struggle with weight gain, inactivity or eating more calories than your body requires are likely to blame. However, weight issues are common with 68 percent of Americans struggling with either overweight or obesity challenges as of 2008, according to the United States Department of Health and Human Services. If you want to lose weight in one week, set weight loss goals and lifestyle changes to accomplish them.
Safe Weight Loss Goals
Losing consistent weight each week requires setting goals. The safest weight loss recommended is 1 to 2 lbs. weekly, according to MedlinePlus. If you want to achieve this weight loss each week, focus on decreasing calorie intake. When you decrease calories, your body is forced to burn fat cells, which causes weight loss. For a 1 to 2 lbs. weekly weight loss, focus on burning 3,500 to 7,000 daily calories. This is because a pound of fat is equal to 3,500 calories. Combine physical activity with a healthy diet to accomplish your goals.
Cardiovascular Activity
Cardiovascular activity is a helpful tool for shedding fat. If you need to decrease calorie consumption by 1,000 daily calories, try working out to burn 500 calories and eating 500 fewer calories daily. Select cardio activities that meet your weight loss goals. For example, playing basketball, jogging, running and rollerblading burn more than 500 calories an hour for a 160-lb. person, according to MayoClinic.com.
Another activity to consider is interval training. With this activity, you switch between moderate and vigorous activity to ramp up calorie burning. For example, you might jog for a few minutes and then run at a fast pace for a few minutes.
Eating for Weight Loss
Decrease calorie consumption to lose unwanted pounds by selecting low-calorie foods, such as fruits, vegetables and whole grains. These foods are also high in fiber content, which helps curb hunger cravings. Salmon, flaxseed and walnuts are good choices as well. These foods are high in omega-3 fatty acids, which improve your metabolism, according to "Fitness" magazine. Soy is another effective food for weight loss. However, select soy from whole soy beans, rather than isolated soy protein.
Strengthening the Muscles
Losing weight weekly also requires regular strengthen training sessions. These sessions build stronger muscles, which allow your metabolism to work harder, burning fat more efficiently. Schedule two to three sessions during your week, lasting 20 to 30 minutes each session. Target your major muscle groups and leave a day of rest between strengthening sessions. This will allow your muscles to repair and heal.
References
- Fitness magazine: The 10 Best Foods for Flat Abs
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: Interval Training: Can it boost your Calorie-Burning Power
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- MayoClinic.com: Exercise for Weight Loss
- MedlinePlus: Tips for Losing Weight
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