How to Lose Weight in a Week? I will tell you the basic things you need to know about losing 5 to 10 pounds a week and the diet plans you can follow. Although most of the diet can’t guarantee long term weight loss, following this diet for one week will help you lose 5 to 10 pounds and get you ready to attend you friends’ wedding or the dancing parties. Besides following the basic rules below, these weight loss successful stories may give more weight loss motivation to get you fully prepared for your new journey!
Before you are looking for any diet plan for fast weight loss, you need to know how many calories you need to take off:
- 1 pound is 3,500 calories.
- 10 pounds = 35,000 calories
If you want to lose 10 pounds in one week, it means you need to lose 5,000 calories/day
- Assume: you’re on a low-calories diet:
- Take in: 1,000 calories/day
- It means what need to consume is 6000 calories/day !
Horrible numbers right? Don’t worry, I will tell you how to lose 6000 calories a day!
How to lose 6000 calories a day?
Here are the basic rules:
1. Eat low calorie diet and foods
The basic is the less you take in, the fewer calories you will get. You should need low-calorie foods such as whole grains, fruits and vegetables because they are high in fiber and low in fat and carb. Even you want to eat meat, go for lean meat which contained low fat. Avoid processed foods especially the junky foods which contained too many calories!
The healthy foods list you need to focus on recommended by nutritionist: vegetables, fruits, low-fat milk, soy products , egg whites, fish, shellfish, and 95% lean meat.
- Protein: 4 calories/gram
- Carbs: 4 calories/gram
- Fat: 9 calories/gram
- Fiber: 1.5 and 2.5
- Water has 0.
2. Eat 5 times a day
The biggest challenge is you will feel hungry and eat more. But by eating 5 times a day, it will effectively control your hunger and help you lose weight fast. The reason is the thermic effect of food (or TEF) activated by eating behavior would increase the metabolism and control the hunger so you will eat much smaller portion and but feel hungry. 5 Small meals include 3 main meals plus 2 healthy snacks, you can eat fruits, low-fat yogurt or a handful of nuts as your healthy snacks.
Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
3. Increase metabolism
One example of increasing your metabolism is ‘3 day diet’ that you can check the 3 day diet complete guide.
4. Workout regime
It’s necessary to following a strict workout regime to help you burn more calories each day. Although Yoga has been proved for long term weight loss, cardio and strength training will benefits more if you want to lose weight in just a week!
“Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training,” – workout experts
Here are the basics for choosing workout plans for quick weight loss.
- break a sweat after warm-up sessions
- keep sweating for the whole hour
- Don’t do workout too much for a time, especially when you didn’t do for long time, because sudden intense workout would cause injury and it’s hard for you to stick to.
- Do interval training — meaning high-intensity sessions,then mellow pace, and repeating that circles which would make you not so tired.
“Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories,”
5. Limit salt and starches for quick weight loss
Limit salt and starches can lead to quick weight loss, usually more than 5 pounds a week. But this method can’t be taken for long term because this kind of losing weight is because of lacking of body fluids, so you will bounce back very quickly.
“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” Michael Dansinger, MD