It is definitely possible to lose some amount of weight in a week. However, if you are thinking of going on a crash diet, fad diet, or a diet that make you consume lots of pills without changing what you eat or getting you to exercise, you're just going to end up weak and looking extremely unhealthy. While health experts always suggest that you should engage in a long-term weight loss plan for best results, weight loss can begin within a week's time and can continue in the long run, as long as you maintain a healthy diet plan. Now, before we proceed, you should know that you cannot, and should not, lose large amounts of weight within a week's time. It is plain unhealthy to lose more than 5-7 pounds in a week, and even this amount is only possible when you monitor your weight and diet very closely. Some of the best diets have not been able to help put off that kind of weight in a week. So keep your expectations practical and you will not be disappointed.
Best Way to Lose Weight in a Week
Losing weight in a week not only requires some big (but healthy) changes in your diet, it also requires you to exercise a good amount. If your body is not used to exercise, it is going to be a little difficult for you to exercise for long time periods suddenly. However, you should still continue exercising as much as your body can tolerate (don't ignore any joint pains or other aches you get after exercising). Finally, it takes will-power, determination, and focus to be able to lose weight in a week. You have to keep the ultimate weight loss goal in mind, and ensure that you don't lose sight of that goal. With that said, here are some effective weight loss tips.
Start by Drinking Lots of Water
Look anywhere for quick weight loss tips and this is the first tip that you will get. Why? Because your body stores excess water if you don't drink enough, thinking that this water will be used in the future. You have to flush out all the excess water in your body because it contributes to those pounds you think you have put on. So drink a minimum of 10 big glasses of water in a day to get rid of the excess fluids. Adding green tea (unsweetened) to your list of beverages is a good idea, as it aids weight loss. Avoid soft drinks and caffeinated beverages until you reach your desired weight. Even after you do reach your goal, keep these drinks to a minimum. Indulge in them only once in a while to maintain the weight.
Give up Salt and Starch for a Bit
Consuming lots of salt and starch is usually what triggers water retention and the excess water weight. The salt and starch come from those cheeseburgers, fries and all other processed and junk food you end up eating at restaurants. So cut down on both. Starch can be cut down by avoiding the consumption of white rice, potatoes, white bread, white pasta, etc. Switch to whole grain bread and pasta, and brown rice if you really want to consume these. Reduce you salt intake by giving up processed and packaged food, and reduce the amount you add to your food too. If you happen to feel dizzy, include the regular amount of salt in your meals, but stop having other processed food such as packaged meat, tinned food, and even biscuits. You will instantly lose a few pounds when the water held in the body by salt and starch is dissolved.
Increase Your Fiber Intake
Fiber is primarily found in fresh fruits and vegetables, which is a must in your week-long weight loss diet. Fiber is a natural laxative and not only gets rid of harmful toxins in the body, it also triggers weight loss by keeping you fuller for longer. Try other sources of fiber too, such as whole grains, oats, barley, and whole-grain cereal. Make these a part of your meals, and every time you feel hungry, try out a vegetable or a fruit for a snack. It will keep you full without adding unnecessary calories to your body.
Include Protein in your Diet
While your body burns fat, it needs protein to keep up energy levels. You have to consume healthy proteins in your diet. Rich sources of protein include soy products such as soy milk and tofu, black beans, garbanzo beans, legumes such as peas, and nuts such as almonds, walnuts and pecans. Also consume lean cuts of chicken, fish and turkey. Stick to the consumption of egg whites. Don't forget dairy such as low-fat or non-fat milk, yogurt, and cheese such as cottage cheese. All these are absolutely necessary when you are on a diet, to help the development of muscles and to burn fat. Every meal should consist of a protein, a fibrous food and complex carbohydrates (i.e. whole grain products).
Maintain a Food Journal
At the cost of repetition, here's why you need a food journal. You write down everything you eat, even that sip of a beverage your friend was drinking, even a bite of the deep-fried chicken steak your husband was enjoying. You write down the portions you have consumed, and the time at which you eat. This allows you to review how exactly your diet is turning out, what you ate and shouldn't eat, and how you can change your diet plan to make it more effective. It will help you keep track of where you may be going wrong if the weight loss plan is not proving to be effective.
Experts say that weight loss is a combination of 70% diet and 30% exercise. You have to pay due attention to this 30% so that your weight loss is effective. Get about 30-45 minutes of cardio exercises in your regime daily. Combine it with weight training at least 2-3 times a week. This helps build your strength and aids healthy muscle development. Further, that toned body is going to be achieved primarily with strength training exercises. Exercise activates your metabolism and allows it to burn calories at a quicker rate, even when you are resting. If you think going for a jog is too boring, join a group exercise class that moves to some happening beats to keep you motivated. Zumba, aerobics, dance, or any other such activities are great fun. Yoga is also a great option for those of you who are interested.
Some More Tips
To lose weight in a week, there are some things that you are going to have to keep a strict tab on.
- Keep those tempting fries, pretzels and other canned and ready to eat foods, out of your kitchen for a while. You just have to stay away from temptation at least in that one week you are trying to attain effective weight loss.
- Don't skip any meals. Starving to lose weight is one of the biggest mistakes everyone makes, and this measure usually backfires very badly. Enjoy a heavy breakfast, a medium-portioned lunch, and a light dinner. Enjoy fruits or nuts for a snack whenever you're hungry.
- Avoid watching TV while you eat. You usually don't realize how much you've eaten when your mind is elsewhere.
- If you are having a craving, keep yourself busy and try to stay out of the kitchen. Read a book, go for a walk, listen to music, chat with a friend; basically, do what it takes to keep your mind diverted.
Disclaimer: This FitnessVigil article is for informative purposes only, and should not be used as a replacement for expert advice.