Weight Loss

How to Lose Weight Fast In a Week: 3 Simple & Proven Steps

Yes, there are a number of diets, supplements, and meal replacement plans regarding weight loss, but the plain truth is that most lack scientific backings.

In this article, we will show you how to lose weight quickly in a week; in 3 simple & proven steps. (Clinically-proven ways)

Let’s get started:

STEP 1: CHANGE YOUR DIET

i. Eat Whole Foods and Avoid Most Processed Junk Foods

To lose significant amount of weight in a week, one of the best steps you need to take is to eat a simple diet based on whole foods.

This is because whole, single-ingredient foods tend to be extremely filling and keeps hunger at bay.

Processed foods on the other hand are linked to obesity and a number of serious health conditions, including hypertension, diabetes, heart disease, impaired brain function, etc.

Therefore, be sure to stop taking highly processed foods, such as Baked goods [cakes, cookies, cupcakes, muffins, bread, or bagels], Fried foods [fried fish, poultry or meat, french fries, potato chips],

ii. Eat More Fruits and Vegetables

Fruits and vegetables are considered one of the healthiest and most weight-loss-friendly foods.

They are typically rich in water, nutrients and fiber, all of which increases satiety and reduce hunger for increased weight loss.

iii. Eat More Protein

Protein-dense foods have been found to be effective for weight loss as they help to boost metabolism by 80 to 100 calories per day and regulate appetite hormones to increase feeling of fullness.

Additionally, multiple studies reveal that this macronutrient can as well reduce food cravings and keep hunger at bay for a longer period.

That said, experts suggest that the best time to eat protein for weight loss is breakfast as it will help curb food cravings for several hours.

Some of the best protein sources include – Beef, chicken, oats, nut and seed butters, quinoa porridge, sardines, pork, lamb, salmon, trout, shrimp, chia seed pudding, whole eggs, etc.

iii. Eat Plenty of Fiber

Foods with high content of water-soluble fiber are good for weight loss as they help increase the feeling of fullness.

Again, it will interest you to know that eating enough fiber can help prevent bloating, cramps, diarrhea and some other abdominal discomfort.

Below are some fiber-rich foods to consider –whole-wheat pasta, whole-grain bread, oats, barley, rye, peas, beans, pulses, nuts and seeds, etc.

iv. Consume More Mineral-Rich Foods

Foods rich in minerals like Potassium, magnesium, and calcium promote weight loss by counter-balancing sodium in the body.

Aside from that, they are also effective for lowering blood pressure, regulating blood sugar, and reducing risk of some other serious diseases.

Mineral rich foods include but not limited to – leafy greens, oranges, sweet potatoes, carrots, melon, bananas, tomatoes, cauliflower, nuts, seeds, etc.

v. Cut Back On Sugar and Refined Carbohydrates

Refined carbohydrates are heavily processed foods that are void of fiber and other important nutrients, such as white rice, bread, pasta, sodas, pastries, snacks, sweets, etc.

They digest so quickly and convert to glucose rapidly to promote fat storage. Cutting back on sugar-rich and starch-dense (carbs) foods is an important decision you must take if truly you intend losing weight in a week.

By so doing, your hunger kevels will reduce drastically and you will end up eating fewer calories, which will in turn accelerate your weight loss efforts.

That’s not all; it will please you to know that cutting out carbs and starches can help lower your insulin levels and make your kidneys shed excess sodium and water, which further reduces bloating and unnecessary water accumulation in the body.

Here are some healthy foods to eat instead of sugary and refined-carbs foods – whole-grain rice, fruit, nuts, seeds, herb teas, fruit-infused water,

Other diet tips for losing weight in a week

Avoid High-calorie drinks, Commercially flavored water Sweetened beverages, and alcohol.
Drink more water; ideally 2 liters per day
Drink water a half hour before meals.
Eat your food slowly.
Reduce Your Calorie Intake. You can make use of calorie counting apps for more accuracy.
Consider Intermittent Fasting e.g. Alternate day fasting (ADF), The 5:2 Diet, The 16/8 method, etc.

STEP 2: INCREASE YOUR DAILY MOVEMENT

There are certain weight-loss-friendly exercises you can try to lose weight quickly in a week and improve your appearance.

This includes but not limited to High-Intensity Interval Training, Resistance Exercises, and Cardio exercises.

Resistance training, such as weight lifting, can help you lose significant amount of weight. It is also effective for increasing muscle mass and strengths, regulates the metabolism and hormone levels, lowers the body’s carb stores and water weight – all of which could result to a significant drop in overall bodyweight.

High-intensity interval training (HIIT) on the other hand promotes weight loss, when done regularly for 5–10 minutes a day.

It reduces muscle carb stores and improves both the metabolism and fat-burning hormones for significant weight drop.

That’s not all; if for any reason you don’t like the aforementioned exercise, you can try out cardio exercises as they are also found to be weight-loss-friendly.

Multiple studies reveal that cardio exercises, such as jogging, running, cycling, power walking, hiking, etc. can help burn significant amount of calories and reduce body weight.

These exercises are also linked to some other health benefits, including improved lung capacity, improved cardiovascular health, lowered blood pressure, reduced asthma symptoms, reduced chronic pain, improved sleep quality, strengthened immune system, boosted mood, to name but a few.

STEP 3: REST WELL

Getting enough night sleep is much more important as it helps to lose weight quickly, and to prevent possible weight gain.

Multiple studies reveal that people who sleep lesser than 5–6 hours [the minimum sleep time per day] are more likely to gain excess weight or even become obese, compared to people who sleep for the recommend duration.

This is majorly because not getting enough sleep can slow down metabolism [the process in which the body converts calories to energy].

When this occurs, your body may start storing unused energy as fat, and thus leading to weight gain.

Additionally, poor sleep is linked to increased insulin and cortisol production, which promotes fat storage.

These and more are the reasons why you need to get enough night sleep everyday so that your body and muscles can easily renew itself for more efficient calorie burning.

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