There are various ways to lose weight fast at home. But is it really possible to lose weight and get good results in just a week?
With some experiments, it is proved that losing weight in a week is not such a big task. It can be achieved by following a few diet plans and few regular exercises.
In this article, we will discuss how to lose weight in a week. Diet experts do not recommend to lose weight in a week. But on some special occasions, we need to lose weight quickly.
So, are you ready to lose your dirty weight in just a week (7 Days)? You might need to make some serious or major changes in your diet and exercise routine.
So if you are serious about losing your weight in a week, Read this article consisting some tips, diet plans, and workout that you have to follow.
But, before we start with the diet plan of losing weight in a week, let’s check if it’s really possible to lose 10 pounds (4.5kg) in a week?
Is it possible and safe to lose 10 pounds in a week?
Is it possible and safe to lose 10 pounds in a week?
It might be possible to lose 10 pounds in a week in some cases. Don’t consider this as a fat loss, it could be from the water in your body.
Losing weight completely by losing fats in such a short time is quite difficult.
Losing such amount of body weight in a week could be dangerous and is not recommended.
Losing 1-2 pounds per week is safe. In some cases, it can more significant value. But it’s not possible for everyone.
By following some serious diet plans and exercise, even if you succeed to lose this amount of weight, it’s not sustainable and may harm your body. People who are trying to lose weight more than 1-2 pounds should do under your doctor’s supervision.
Fast weight loss comes with some risk which includes.
- Increased likelihood of gallstones
- Electrolyte imbalance
- Disruption of the menstrual cycle
Consult with your doctor before following these tips and diet plan to lose weight in a week
5 Best ways to lose weight in a week
Well, weight loss takes time. But if you follow these diet tips, you could lose a good amount of weight just in a week. Losing a large amount of weight like around 10 pounds (4.5kg) is dangerous and can cause health issues to a drastic change in diet and daily routine.
Making a few changes in your diet, it’s possible to lose significant weight in a week. Losing between 1-2 pounds is good.
Here are a few tips to lose weight in a week.
1. Consume more healthy fats, lean protein and vegetables
Plan your meal like a boss. Your meal should contain all the required proteins and fats and should exclude high carbs, sugar and fat. Prepare the meal so that you can achieve your goal in a week.
Include one protein source, one low-fat source and one low carb vegetable. Your carbs intake should be 20-50 grams per day as per recommended.
What includes in Healthy Protein?
Following are the best way to get a good amount of protein. Include these foods in your meal to maintain your diet meal.
1. Egg white, soy products and chicken.
2. Fish like salmon and trout
3. Shellfish like shrimp and lobster
4. Non-fat Greek yogurt
What includes in the Healthy Fat source?
1. Avocados and nuts
2. Oils like olive oil, coconut oil, and avocado oil
These oils are the best alternative to cook the food for losing weight in a week.
What includes in Low Carb Vegetables?
Vegetables like broccoli, cauliflower, spinach, kale, brussels sprouts, cabbage, Swiss chard, lettuce, cucumber, and celery. Instead of frying them, try consuming boiled or steamed to get the most of the nutrients.
You can also read What Fruits Should you Eat To Lose Weight?
2. Fewer carbs, sugar and animal fat
Consuming fewer carbs is a great way to lose weight in just a few days. Lots of research has shown that a low-carb diet is an effective way to lose weight in a week and also improve health.
Reducing intake of carbs cut down insulin which is the main fat storage hormone in your body and it helps in burning your fats.
What food you should avoid consuming to tower the carb consumption? So, you should avoid consuming potato chips, french fries and white bread.
Sugar is also the main source of producing fats. So you should also avoid consuming foods high in sugar like soft drinks, candy, cakes and a lot more junk foods.
Animal fats found more in red meat. You should avoid lamb meat which slows down your metabolism and hard to digest. If you are serious about losing weight in a month, then you should avoid lamb burger at least for a weak as a part of your meal plan.
3. Be active outside of the gym
Mostly, people who are working by sitting on a chair needs to find a solution for weight loss and not the people who do manual work. They burn calories every day as much as 90-120 minutes high-intensity workout.
You need to increase your daily activity in order to lose weight in one week. You daily routine plays an important role in losing your weight. Few changes in daily life can change your life.
Keeping your body busy in some activity burns fat, helps digestion and keep your blood circulation regular. You must do some additional activities or you have to modify your daily routine.
What changes can you do in your daily life to lose weight?
1. Simple lifestyle changes like more possible walking while going to work.
2. Use the stairs instead of using Escalator or lift.
3. Going for walk outside after dinner, lunch and also early in the morning.
4. While working in the office, find reasons to stand more.
5. Cleaning your home can help you burn a lot of calories.
4. Reduce calorie intake
If you wish to reduce your weight, reducing calorie intake plays a major role. Doing regular exercise and physical activities make your body burn calories. But before knowing ways to reduce calories, let’s have a look at what are calories.
What are the calories?
We all have studies in science class that calorie is a unit to measure energy. Energy generated in your body by consuming food is measured by unit calorie. You must eat or drink fewer calories than your body burns each day.
So, how to reduce calorie intake? Here are the best ways to reduce calorie intake to reduce weight in a week.
Ways to reduce calorie intake
1. Avoid sugary foods like soft drink and fruit juices.
2. Avoid consuming snacks after dinner.
3. Eat more vegetables.
4. Avoid consuming clorie-dense condiments and sauces.
5. Avoid drinks that are rich in calories.
5. Avoid most processed food
If you are willing to lose your weight in a week then you should change some of your bad habit of consuming unhealthy and junk foods. Include a simple diet and try to avoid Junk Food.
Having whole and single ingredient food helps you fill fast and reduce your calorie intake and helps you losing your weight fast.
In order to lose weight in one week, you must avoid most processed food.
Because we follow a lot of blogs and article, we get confused that which foods are healthy and which are not. So we have listed out foods that you should avoid to lose weight fast in a week.
Foods that are not heathy
1. Sugar Drink
2. Most Pizzas
3. White Bread
4. Most fruit Juices
5. Industrial Vegetable oils
7. Pastries, cookies and cakes
8. French fries and potato chips
9. Junk Foods
10. Ice cream
11. Processed meat
12. Processed cheese
It’s possible to lose 10 pounds in a week but it’s not recommended by health experts. Losing 1-2 pounds per week is healthy and safe.
Consuming more healthy fats, lean protein and vegetable will help you losing weight fast and improves your digestion system.
In order to lose weight fast like in a week then you have to compromise on carbs, sugar products and animal fat which is no healthy for your body.
Along with diet, stay active in your daily life and try to do more physical movements. It will burn more calories and helps you lose weight fast at work. Also, try to reduce calorie intake for better and fast results.
Junk foods and most processed foods increase fats in your body. If you wish to lose weight fast in one week, then you should avoid such products.
Make your diet healthy and improve your health.