How to lose weight in 7 days

                 How to lose weight in 7 days

Losing weight in a quick time needs commitment and patience. It would help if you made significant lifestyle changes in your diet and workout consistently to shed a few pounds in a week. 

Lose weight with diet and lifestyle modifications

Ideally, you should seek to lose one pound a week. The following can guide you through your weight loss journey:

  • Avoid sugary foods and drinks: excessively sugary foods and drinks contain high fructose, which may lower fat burning.
  • Construct a list of eating habits: reflect on your eating habits. Make a list that would contribute to weight gain, and keep a food diary to note what you consume throughout the day. This may help you identify the foods or habits leading to weight gain.
  • Consume a high-protein diet: protein helps to build muscle mass, which aids in a higher metabolic rate and reduced calorie intake. High protein diets control weight gain and abdominal fats.
  • Create an exercise plan to lose weight in 7 days: dieting alone will get you nowhere. Include various exercises for each day and be consistent. Try to mix a burst of high-intensity activities in your regular aerobic exercises. Aerobics, swimming and Zumba are helpful options for rapid weight loss.
  • Eliminate some eating habits: some of them may increase the chance of overeating; therefore, it is vital to highlight those habits, which include:
  1. Always eating dessert
  2. Always cleaning your plate
  3. Eating too fast
  4. Eating when not hungry
  5. Eating while standing up, which may lead to mindless eating
  6. Skipping meals
  • Enhance sleep quality: sleeping for less than 5 hours a night may result in a weight gain of around 32 lbs. Likewise, sleeping for more than 8 hours does the same. Individuals with sleep disorders are most likely to experience weight gain. So, sleeping 6-8 hours appears adequate for weight loss.
  • Establish a realistic goal: set an attainable goal and try to achieve it rather than putting an unrealistic one and worrying about it.
  • Lessen carb intake: restrict the intake of the total amount of carbs and consume foods like barley, non-starchy vegetables, oats and nuts that are low in the glycaemic index .
  • Load up on soluble fibre: fibre has a bulking effect and promotes early satiation, controlling abdominal obesity. Avocados, blackberries, flax seeds and legumes contain plenty of soluble fibre.
  • Make a meal plan: try to create a meal plan for 7 days. Include meals specific for breakfast, lunch and dinner, which may help to stick to healthy eating and dodge unhealthy foods.
  • Practise portion control: to control the urge of overeating, serve food on an individual plate rather than putting it in serving dishes on the table. Measuring portions may also help control the amount of food you eat daily.
  • Restrict saturated fats: limit the portion of saturated fats, like full-fat dairy products, to restrict calorie intake.
  • Stay hydrated: drinking does wonders. This practice often leads to consuming fewer calories without added sugar compared to sweetened drinks.
  • Improve sleep quality: Sleeping for less than 5 hours per night may result in a weight gain of around 32 lbs. Similarly, sleeping for more than 8 hours also does the same. People with sleep disorders are most likely to experience weight gain. Hence, sleeping for 6-8 hours seems to be adequate for weight loss.
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