When you want to lose weight in a week, you can doing it easily while also doing it healthfully. When time is of the essence, it is tempting to take an unnatural approach that involves pills, powders and crash diets. This can lead to unhealthy outcomes and is far from easy. A smarter game plan would be sticking with food and movement as your supplements of choice.
Cutting Back
For you to have any chance at losing weight, you need to create a caloric deficit where you are burning more than you are consuming. A safe goal for a week would be 1 to 2 lbs. of weight loss. According to the Centers for Disease Control and Prevention, you can achieve this goal by reducing your daily intake by 500 to 1,000 calories.
Healthy Diet
What you choose to eat is an important factor with weight loss. Stay away from foods cooked in butter, high in sodium, covered with sugar and refined. Stick with nutrient-dense foods instead, such as fruits, vegetables, lean meats, fish, whole grains, beans and tofu.
Small Meals
Eating small frequent meals can aid your weight loss in a number of ways. It can boost your metabolism, keep your appetite satisfied and can also give you sustained energy levels. Create meals balanced with protein and high-fiber complex carbs. A chicken breast on a whole wheat bun with lettuce and tomato is a midday meal example.
Liquid Calories
Calories in the form of liquids can still add up and cause weight gain in your body. If you are serious about losing weight in a week, replace your liquid calories with water. Not only is it calorie free, but it can also help hydrate your body. Drink eight to 10 cups a day and be sure to have a glass with each meal. This can give you a false full feeling and prevent you from overeating.
Exercise
Cardiovascular exercise burns calories and helps promote weight loss. To make it easy on yourself, do some form of cardio that you enjoy, such as brisk walking, biking, swimming, elliptical training, stair climbing, running or jumping rope. Aim for at least 60 minutes of cardio and do it every day for the whole week. If you do not have time to do it in one sitting, break it up onto smaller sessions during the day.
Extra Activity
When you are sitting around at night watching TV, you have time to burn come extra calories. Walk around the house during commercials, do some jumping jacks, jump rope or walk on a treadmill if you own one. You can also take 10-minute power walks during your lunch breaks and park further away from your destinations.
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