Can a one-week weight-loss plan really make a difference? The simple answer is "yes." Even so, a healthy weight-loss plan should include lifestyle changes that promote weight management in the long term. Use the following simple guidelines to jump-start your weight-loss plan and actually see a difference in a week or less.
Follow Paul C. Bragg's advice and try a one-day fast to jump-start your weight-loss efforts. In his book "The Miracle of Fasting," Bragg recommends one- to three-day fasts to cleanse the body and begin the fat-burning process. Drink plenty of pure distilled water, and if you must eat something, take in fruits, vegetables and nuts. These foods are easy to digest and do not put significant strain on the body while it cleanses itself.
Drink the Bragg Apple Cider Vinegar concoction to curb your hunger and accelerate weight loss and detoxification. Mix 1 or 2 tbsps of Bragg apple cider vinegar with 8 oz distilled water and 1 tbsp of honey. Diabetics or those with a great deal of weight to lose can use stevia instead of honey. Drink this mixture three to five times per day to improve digestion and keep your hunger at bay.
Start a resistance training program and work out 3 days per week. According to "The Abs Diet," resistance training keeps burning fat for up to 48 hours or more. Therefore, if you do full-body workouts on Monday, Wednesday and Friday, you will continue burning fat at an accelerated rate all week long.
Follow your resistance training with 30 to 60 minutes of low-intensity cardiovascular exercise. Walk on a treadmill at an incline or ride a stationary bike. Jeff Anderson, also known as the "Muscle Nerd," calls this "super cardio." Having burned off the majority of your glycogen (muscle-stored carbohydrate fuel), your body will now tap into pure body fat for energy. On days you do not do resistance training, do your cardio on an empty stomach upon waking. Take at least one day off per week from all formal exercise to let your body recover.
Eat five to six smaller meals throughout the day to keep your body burning fat all day long. "The Fat Burning Bible" recommends that each meal contain 30 percent protein, 30 percent fat and 40 percent carbohydrates. You do not need to perform complicated equations to do this. Simply eat equal portions of carbs and protein at each meal (e.g., a chicken breast the size of your closed fist and a similarly proportioned serving of rice). Add a sprinkle of olive oil or a few slices of avocado as a healthy source of fat.
Time your nutrients for an improved fat-burning effect. For example, eat all your carbs in the morning and afternoon meals. Then for dinner, have a salad with some protein and healthy fat. If you really crave carbs in the evening, you can always have a handful of berries, which do not spike insulin levels or promote fat storage.
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- The Abs Diet; David Zinczenko; Rodale, 2004
- "The Miracle of Fasting"; Paul C. Bragg, Health Sciences, 2009