7 Ways to Lose Weight in 1 Week
If you have some weight to lose, you don’t need to lose it all in one week, or even one month. Weight loss doesn’t have to be either-or; you can do it in small chunks as time and energy allow, with long-term success and health benefits coming each step of the way. While crash diets can help you lose weight quickly, they aren’t sustainable and can be dangerous because they don’t give your body the nutrients it needs to function properly and keep your metabolism revved up for weight loss success in the long term.
Whether you’re trying to lose 5 pounds or 100, setting an ambitious but realistic goal will keep you on track. Before starting a weight-loss program, calculate your body mass index (BMI) by dividing your weight by your height in inches. Then find out your BMI category based on healthy weight ranges for your age and gender. If you're not within that range—meaning if you're overweight or obese—you may want to consult a doctor before getting started on a diet plan.
1.Don’t Drink Calories
There’s nothing more unhealthy and likely to make you gain weight than drinking soda. Drinking one 20-ounce soda per day has been shown to cause weight gain because of how many calories it contains. Switching out soda for water is a great way to lose weight quickly in just one week! If you want something sweet, opt for seltzer or unsweetened iced tea instead.
2. Eat a lot of lean protein and vegetables.
Studies show that eating lean protein and lots of non-starchy veggies is a sure way to jumpstart weight loss. In fact, people who eat more high-protein meals tend to lose more fat, even if they have fewer overall calories than low-protein eaters. But it’s not just about starving yourself. As opposed to just fruit, protein and veggie intake at breakfast actually increased metabolic responses like fullness and reduced calorie intake throughout the day.
3. Limit your intake of sugar and processed carbohydrates
Processed carbohydrates like cakes, cookies, and pasta are high in sugar, refined flour, and sodium. You probably don’t want that much sugar in your body anyway. It may make you feel good for a minute or two when you eat it, but it will likely leave you feeling sick and lethargic shortly after. This is not exactly how you want to start off your week! Instead of focusing on cutting back calories, which can have an adverse effect on your metabolism, choose foods rich in nutrients and vitamins instead.
4. Stay away from alcohol.
Alcohol not only contributes calories, but it also lowers your inhibitions and makes it harder for you to make good choices at meal time. If you must have a drink while trying to lose weight, try a light beer—most light beers are only 100 calories or less. If you’re looking for an alternative beverage, try seltzer with lemon or lime; club soda with citrus fruit juice; water infused with cucumber and mint; or ginger ale. Another idea: drinking plenty of water throughout your meal.
5. Exercise on a daily basis.
Exercise helps improve your metabolism and helps you feel more energised for daily activities. Try to increase your daily physical activity by getting off public transportation one stop early or walking up one flight of stairs instead of taking an elevator. Go for a walk during lunch or sign up for a yoga class after work. The extra movement will help boost your energy so you can make it through your day without feeling exhausted. If you want to lose weight, aim for at least 30 minutes of exercise per day, but remember that anything is better than nothing!
6. Get More Sleep and Eat Less
When you sleep, your body releases growth hormone. Growth hormone helps build muscle and burn fat, so getting adequate rest is an easy way to help your body lose weight. The National Sleep Foundation recommends at least seven hours of sleep each night for adults ages 26-64. If you’re having trouble sleeping or staying asleep, talk with your doctor about changing habits that might be affecting your slumber. One major culprit? technology. Make sure your bedroom isn’t a tech den—keep computers out of sight and make sure there are no bright lights glaring from a TV screen or cell phone. You should also make sure your room is cool—you may find it easier to fall asleep if it’s cooler than you're used to (try around 65 degrees). Also, consider removing distractions like cell phones or work materials from view. Finally, try keeping some natural light flowing into your bedroom during your waking hours by opening blinds or shades before you go to bed. You can even buy blackout curtains that block out light completely!
Alcohol not only contributes calories, but it also lowers your inhibitions and makes it harder for you to make good choices at meal time. If you must have a drink while trying to lose weight, try a light beer—most light beers are only 100 calories or less. If you’re looking for an alternative beverage, try seltzer with lemon or lime; club soda with citrus fruit juice; water infused with cucumber and mint; or ginger ale. Another idea: drinking plenty of water throughout your meal.
Exercise helps improve your metabolism and helps you feel more energised for daily activities. Try to increase your daily physical activity by getting off public transportation one stop early or walking up one flight of stairs instead of taking an elevator. Go for a walk during lunch or sign up for a yoga class after work. The extra movement will help boost your energy so you can make it through your day without feeling exhausted. If you want to lose weight, aim for at least 30 minutes of exercise per day, but remember that anything is better than nothing!
6. Get More Sleep and Eat Less
When you sleep, your body releases growth hormone. Growth hormone helps build muscle and burn fat, so getting adequate rest is an easy way to help your body lose weight. The National Sleep Foundation recommends at least seven hours of sleep each night for adults ages 26-64. If you’re having trouble sleeping or staying asleep, talk with your doctor about changing habits that might be affecting your slumber. One major culprit? technology. Make sure your bedroom isn’t a tech den—keep computers out of sight and make sure there are no bright lights glaring from a TV screen or cell phone. You should also make sure your room is cool—you may find it easier to fall asleep if it’s cooler than you're used to (try around 65 degrees). Also, consider removing distractions like cell phones or work materials from view. Finally, try keeping some natural light flowing into your bedroom during your waking hours by opening blinds or shades before you go to bed. You can even buy blackout curtains that block out light completely!
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