Do you believe that it is impossible to lose weight in a week? Well, it is certainly possible even without risking your health with a drastic diet.
Here are some tips to help give your weight loss efforts a good kick-start.
How much weight is recommended in a week?
It is recommended that you do not lose more than 4 pounds a week. Anymore than that just isn’t sustainable.
This is why fast weight loss is not recommended as you will likely have to resort to drastic fad diets to achieve your goal.
These types of diet will often drastically cut your calorie intake, or whole food groups from your diet, which can leave you deprived of essential vitamins and minerals that your body needs to function.
When your body is lacking the nutrients it needs you may suffer numerous side effects; some of which may be serious, with many risking your long-term health.
Losing weight too quickly can also cause weight gain too. As previously stated above drastic diets are unsustainable so you will likely quit so any weight lost will return just as quickly as it was lost.
As your metabolism has slowed as your body desperately tries to hold onto its fat reserves you will find that you will weigh more than before you started the diet.
What should you eat?
Rather than starving yourself you need to start eating healthily. Also rather than eating 2-3 large meals, cut the portions sizes but increase the number of meals so that you will keep your metabolism high and cravings to a minimum.
Vegetables are a great food choice as they are low in calories but full of nutrients. You should also try to increase your intake of protein (such as chicken or turkey) as it is slow to digest, yet can help keep your energy levels high.
The protein can also help build lean muscle if you are planning on undertaking any exercise (it is recommended).
You may also want to consider adding the following to your diet:
- Green tea
What about exercise?
When it comes to exercise there are various options available to you. Just remember you need to do something you enjoy, otherwise you will be unlikely to want to continue.
Joining a gym may be a good idea as there will be a lot of different types of equipment available for you to use, there will also be various fitness classes you may want to try.
Some gym memberships will also include use of a pool, which is a great way to exercise as it is low-impact so there is less chance of injury.
This is not to say that the gym is the only option available to you. You can workout as home, or go for a run. Even an evening walk will be better for you than sitting in front of the TV.
For those short on time then HIIT workouts are a good idea as they will ensure you workout at 100% but only for a short period of time.
One thing I would suggest for those looking to lose weight is to start lifting some weights; yes, even if you are female.
Lifting weights not only will help to burn off calories while at the gym, but also for a further 24 hours after too.
It can also help to build muscle, which will ensure you are burning calories even while you are resting.
Any other tips to help you lose weight in a week?
Here are some other general tips that you can use to not only lose weight in a week, but also for long-term weight loss too:
- Burn more calories than you consume
- Cut out junk food
- Give up alcohol
- Eat on smaller plates to give the illusion you are eating more
- Chew thoroughly to give your brain time to realise it is full
While these tips will give you a good start to your weight loss journey, to ensure you do not suffer from the health conditions associated with obesity it is important that you stick to them long-term.
Weight loss is not something you should do for a week before quitting. Think of it as a lifestyle change instead and you will see better long-term results.