How To Lose Weight in a Week – Having excessive weight makes the appearance disturbed. A number of ways can be done so as to make the ideal body weight.
It may sound pushy, but losing up to 10 pounds or 4.5 kg in a week can happen. But indeed, this diet is not recommended to do for just anyone.
This short-term and intense eating plan is considered a strict diet. That is, your weight will most likely rise again after completing the program.
In addition, due to its restrictive nature, this diet is not appropriate if you have a history of eating disorders. So, this strict diet is not a healthy, sustainable, or long-term solution.
With rapid weight loss, most of the weight you lose is water weight, not body fat. That’s because you can’t safely burn up to 4.5 kg of body fat in just a week.
Conversely, rapid weight loss can lower insulin levels and flush away glucose (glycogen) stores.
To store any glycogen salt, the body needs three grams of water. Reduced insulin levels can also make the kidneys release excess sodium, leading to decreased water retention.
However, if you still decide to pursue short-term weight loss, the following steps can help you achieve it. Remember, this is not a long-term program or solution and consult a doctor first before doing so.
If you are one of the people who want the ideal body in a fast time, here are several ways to lose weight in 1 week.
How To Lose Weight in a Week
Reduce calorie intake
Reducing calorie intake or portions of food have been shown to be effective for reducing weight in a short period of time. The number of calories you need to eat per day to lose weight depends on your calorie needs per day. So first calculate your needs, then determine the reduction of your calorie intake.
To make it easier for you to reduce calorie intake and maximize the effects of the diet, including the Paleo diet, avoid snacking consumption and the use of flavoring spices, and increase the consumption of vegetables and lean protein.
Avoid fast food
In addition to reducing calorie intake, avoiding fast food will also help you lose weight, especially if you previously included frequently eating foods high in calories.
Instead of fast food, you can choose foods that contain high protein, such as fish and chicken, as well as low-carb vegetables. That way, you can still feel full without eating a lot of calories. Include flavorful herbs and spices so you don’t miss fast food.
Start the Day With Lemon Water
Lemons contain potassium which is useful for increasing muscle mass. Thus, saturated fat in the body will be more easily burned.. The most practical way to consume lemons is to cut the lemon in half and then squeeze the fruit in cold water.
Learn more about 7 Days Lemon Water Diet To Lose Weight 10 kg
Make Time for Exercises
Stop reasoning! Want a slim body and a more fit endurance? Now, there are many tutorial videos on YouTube that teach exercises easily.
Consumption of Bananas in the Morning
If you eat bananas in the morning, you will feel full more easily and the body’s digestive metabolism also becomes smoother.
Do intermittent fasting
Intermittent fasting is another effective and proven way to lose fat. This fast forces you to reduce your calorie intake. If you combine fasting with exercise, set your fasting and exercise hours well.
Avoid eating sweet foods
Sweet foods and drinks can provide additional energy. But it’s not good to consume when you’re trying to lose weight.
As the sugar levels in the body rise, your liver is increasingly producing insulin to break it down, and encourage fat storage in tissues especially around the stomach.
Conversely, when you reduce your consumption of sugar, the calories stored in this form of fat will be reduced. The effect is that you do not feel hungry easily, and the metabolic process can be improved.
Reduce carbohydrate consumption
One way to lose weight quickly is to cut down on sugar and starch, or carbohydrates. This way you can do with a low-carb diet and replace it with whole grains.
According to a study (1), a low-carb diet will reduce hunger so that calorie consumption becomes low.
In addition, consumption of complex and low-calorie carbohydrate foods, such as whole grains, will get to make you full longer. Because, the high fiber content in grains and long digesting time.
This method is also proven to be able to lose weight.
A publication (2) showed, carbohydrate diets are indeed proven to lose weight in the elderly.
However, to date, there has been no comprehensive research into the long-term impact of this diet.
- F Joseph McClernon 1, William S Yancy Jr, Jacqueline A Eberstein, Robert C Atkins, Eric C Westman: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. PubMed.gov, 2007: https://pubmed.ncbi.nlm.nih.gov/17228046/
- Amy M Goss, Barbara Gower, Taraneh Soleymani, Mariah Stewart, May Pendergrass, Mark Lockhart, Olivia Krantz, Shima Dowla, Nikki Bush, Valene Garr Barry, Kevin R. Fontaine. Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Nutrition & Metabolism, 2020; 17 (1) DOI: 10.1186/s12986-020-00481-9