It can take about three weeks to lose seven pounds in a healthy way. To lose the weight you will have to make exercise a part of your daily routine and make healthy eating choices. To lose pound per week you have reduce you caloric intake by 500 calories, so you'll have to reduce it by 1,000 calories to lose two pounds per week. If you want to keep the weight off after the end of the three weeks, you'll have to maintain regular exercise and healthy eating.
Step 1
Calculate the average amount of calories that you're eating on a daily basis by jotting down the foods you consume every day in a notebook. Carry the notebook everywhere you go, so you can record every meal and snack directly after you eat it. After three to five days add up how many calories you're consuming on a daily basis. You need to cut that amount by 500 calories each day.
Step 2
Stop or reduce your consumption of alcohol. If you cut out a margarita or a couple mixed drinks, that would add up to 500 calories. Alcohol is empty calories and when you drink it, you usually lose inhibitions and eat more than you normally would. If you're going to a 'happy hour', have one glass of wine and then switch to sparkling water.
Step 3
Fill up on healthy foods. You're going to feel hungry if you cut 500 calories without changing your eating habits, so you need to eat healthy foods that will make you feel full such as vegetables, whole grains and protein.
Step 4
Cut back on eating out, because most people end up eating a lot more calories when they eat at a restaurant as opposed to eating at home. If you do eat out, ask them not to bring bread to your table or take it away if it's already there when you arrive. Start with a salad with a vinaigrette dressing and order a healthy option such as grilled chicken and vegetables or salmon and brown rice.
Step 5
Pick up the intensity of your workouts. If you already workout, you're going to have to add to it lose seven pounds quickly. You could add one hour of intense cardio, swim for 45 minutes or play tennis for an hour. You need to burn 500 extra calories each day, so don't skip your workouts.
Step 6
Add weight training to your workout routine at least two times per week. When you lift weights your body continues to burn fat for hours afterwards and it will help you to lose weight fast.
Tips and Warnings
- If you're financially able to, hire a personal trainer to show you weight training exercises that will help you get toned and lose weight.
Things You'll Need
- Notebook
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