Weight loss is a process that has to be continuous and a way of your life. However, it might be heartening for you to know how to lose weight in 7 days as well. We have listed some simple but powerful tips that you can follow to shed off extra kilos from your body within a week.
You can use this as a start for your weight loss journey and then continue to lead a healthy lifestyle to sustain this phase. With these simple tips, you can now stun your friends and family within 7 days with your weight transformation.
Here is the overview of the step-by-step plan that you need to follow to lose weight within a week. You can lose up to 10 pounds in 7 days with these tips. We will get into the detail of each step in the later sections.
- Lower your carbohydrate intake
- Stick to whole foods only
- Watch the calories you consume
- Lifting weights and interval training
- Physically active life
- Intermittent fasting
- Reducing water retention
Remember, these tips are mainly aimed at helping you lose weight rapidly in 7 days. You might have to alter them slightly if you want to lose a considerable amount of weight by a longer time frame (about a month or so).
1. Lower Your Carbohydrate Intake
Eating a lot of carbohydrates can make you obese and bloated. The processed foods and sugary drinks that are available in the store contain a lot of carbohydrates, which not only make you prone to obesity but to other serious ailments such as cardiac diseases, Type 2 Diabetes, and the like.
Studies have been conducted to prove that people who consumed a low-carb diet felt fresh and light the next morning. In addition to cutting down carbs, you should also include more lean proteins that include lean meats and fish in our daily diet.
Refrain from foods such as sugars, refined foods, trans- fats, diet foods, fat-free, and low-sugar foods that are available in the supermarkets and high-starch vegetables.
Instead, you could include foods such as nuts, seeds, fruits, healthy oils (extra virgin olive oil is the right choice), meat, fish, eggs, and green vegetables. Continue with this meal plan for 7 days, and you will notice a visible reduction in your weight after a week.
2. Stick To Whole Foods Only
When you have decided to lose weight within 7 days, you must stay away from all kinds of processed foods, however tempting they may be. You have to consume whole foods that are low in carbohydrates and calories. These foods make you full and satisfied, thereby keeping your hunger pangs at bay.
Whole foods that are made up of a single ingredient are the best choices for you to eat less yet stay full, helping you in considerable weight loss. Make it a point to include vegetables such as bell peppers, broccoli, asparagus, mushrooms, spinach, cauliflower, lettuce, etc. in your daily meal. These and most of the other green, leafy vegetables are low in calories and carbohydrates. These foods will make you feel full for a long time.
3. Watch The Calories You Consume
If you want to lose up to 10 pounds in a week, you have to be very watchful about the calories you consume every day. Weight loss is all about burning calories; that’s why it is essential to watch what you eat. It may be difficult initially to calculate your calories for every meal, but you will not regret doing this activity.
Many online calorie calculators tell you the number of calories that you have to consume in a day based on your gender, height, current weight, and age. Also, you will get the calories that you should be eating per day based on your current type of lifestyle (sedentary, active, very active, etc.).
Apart from calculating your daily calories, you could follow some simple tips such as eating a lot of vegetables, including lean meats in your daily diet, avoiding high-calorie and sugary foods, and eating only during meals without binge eating during intervals.
4. Lifting Weights And Interval Training
Losing up to 10 pounds in a week will require you to engage in a few high-intensity physical exercises a well. All kinds of resistance exercises help you burn a lot of calories and lose weight quickly. Lifting weights not only help you lose weight but also improve your muscle mass, apart from keeping your hormones in check at all times.
Apart from this, a high-intensity workout routine can help in rapid weight loss, as per experts. A four to five-minute workout with high intensity, when followed for 3 to 4 times a week, helps you lose weight, burn fat quickly, and improves your metabolism rate as well.
Sprints, that form part of your high-intensity workout routine, should be done with full force and within a specified time. Sprints, treadmill, cardio, etc. are some high-intensity workouts that you can try. Ensure that none of the sessions go beyond 30 seconds, and you get enough rest between each session.
5. Physically Active Life
If you thought that working out in the gym and doing high-intensity workouts in the gym is enough to lose up to 10 pounds in a week, you are mistaken. If you intend to burn the fat and calories in your body quickly, you have to lead a very healthy and active lifestyle throughout the week.
You should work on burning around 1,000 calories per day by doing simple yet effective physical exercises such as walking, taking the stairs instead of the elevator, jogging, taking a 5 to 10-minute walk after every 30 minutes of sitting before your laptop, etc. In a nutshell, you have to keep doing something or the other to keep yourself active and healthy. It is high time you get rid of your sedentary lifestyle and start living a physically active life, even when you aren’t at the gym.
6. Intermittent Fasting
We would advise intermittent fasting only if you are looking to lose a considerable amount of weight within one week. When you don’t eat for a few hours, your calorie intake goes down considerably. As a result, you will lose weight effortlessly and naturally. The most trending intermittent fasting cycles are 16 hours or 24 hours, twice a week.
You could fast for 16 hours and eat only during the 8 hours between 1 to 9 PM, or you could completely fast for 24 hours, wherein you go without food for an entire day. The other common intermittent fasting technique is where you consume only 500 to 600 calories twice a week and normally eat on the other days.
Regardless of the type of intermittent fasting you choose, you should remember that you should feel comfortable with the same. If you are involved in a high-intensity workout routine during the week, you should fast on days when you don’t work out. This way, you will not experience fatigue or dehydration.
7. Reducing Water Retention
Water retention in your body makes you feel heavy and bloated. You can reduce a lot of weight when you reduce the water that is accumulated in your body quickly within a week, by following these simple tips:
- Consuming the natural and simple extract of dandelion
- Regular physical exercises of at least one hour per day
- Getting enough sleep every night
- Keeping stress and anxiety under control
- Consuming electrolyte supplements
- Maintaining the right balance of salt intake in your body
- Drinking enough water every day
- Eating foods that are rich in potassium (bananas, avocados and the like)
- Eating a low-carb diet daily
- Drinking black coffee or green tea
- Leading a healthy, physically active lifestyle
There are some other famous tips that you can find out to know how to lose weight in 7 days. One of them is the GM diet. Founded in 1985 by General Motors, this diet promises to help you lose up to 17 pounds within 7 days. Many celebrities and young women have experienced impressive results with the GM diet in the last few years. What is this diet all about? Read on to know more about it.
The GM diet consists of a 7-day meal plan, which helps to improve your metabolism and fat-burning potential. The meals specified in this plan are meager in calories; therefore, you can be assured of quick weight loss within a week. This is the meal plan that you should follow in the GM diet.
You should eat only fruit. All fruits are allowed except bananas. Remember to drink at least 8 glasses of water during the day.
You should eat the only vegetable that is boiled or cooked with very little oil. Stay away from spicy or fried vegetables. Drink at least 8 glasses of water.
On the third day, you can eat both fruits and vegetables as much as you like. However, you should stay away from potatoes and bananas. You should drink 8 to 12 glasses of water on Day 3 as well.
Your diet should only consist of bananas and milk on Day 4. You can eat 8 small bananas and about 8 ounces of milk throughout the fourth day. Ensure that you drink only low-fat or skimmed milk without adding any sweeteners. You can drink a bowl of vegetable soup if you feel hungry. Ensure that you drink 8 to 12 glasses of water on Day 4.
You can eat brown rice and 6 big tomatoes on Day 6. Fish and chicken breast are good options for non-vegetarians on this day, whereas vegetarians can eat tofu or cottage cheese. Drink 12 to 14 glasses of water to flush out the unwanted substances in the foods from your body.
Brown rice with chicken breast or fish for non-vegetarians and brown rice with raw or half-cooked vegetables for vegetarians is the diet for Day 6. All vegetables except potatoes are allowed. In addition to water, you can also drink unsweetened and natural fruit juices.
On the last day of the GM diet, you should have brown rice, raw or half-cooked vegetables, 8 glasses of water, and 4 glasses of fruit juice.
As you can see, the GM diet allows you to try different kinds of foods that have high nutritional value and low-calorie count to help you lose weight quickly.
However, we would like to tell you that the GM diet is highly recommended only for quick weight loss. We don’t recommend it for people who have long-term weight loss targets.
Though there are no scientific facts to support the success of the GM diet, many women have reported a significant reduction in their weight after trying it for 7 days.
If you want to treat this diet as a temporary quick-fix to lose weight within a week, you may see some results. However, never make the mistake of using this as a long term solution to lose weight.
There are other permanent and natural weight-loss solutions that you can resort to lose a considerable amount of weight in the long run.
If you have a short one-week target before you to achieve your goals, you should first consult your doctor and get your health assessed before you opt for the GM diet, to avoid serious health issues and side effects.
Leading a healthy lifestyle, choosing the right kind of high-intensity workouts, and eating a low-carb diet will help you lose weight quicker than you expected.
Don’t forget to watch your calorie intake so that you are aware of the nutrient content of the foods that you are eating. This will help you improvise on the recipes and break the monotonous diet that you are following.
Losing a considerable amount of weight within 7 days has less to do with your diet and more to do with your commitment. So, refrain from refined and processed foods of all types to lose weight the natural way.