How to Lose Weight Fast – Losing weight fast can be a very difficult task especially when you need to shed some weight within a week. Some people believe that starving one’s self and working out is the best and most effective way to lose weight fast. Starving yourself in order to lose weight is not a good idea and can have serious medical implication on your health.
There is a lot more to losing weight than working out and starving yourself. In addition to eating healthy, you must modify your overall lifestyle routines. With the right changes in your daily routines, you can adopt a healthy way of living, and finally, achieve your weight loss goal.
Losing body weight fast can be very difficult. You might have read different articles and tried various methods on how to lose weight fast with no success.
Here, is a flexible plan that you can follow that is guaranteed to aid you in your weight loss journey. These flexible weight-loss tips will allow you to lose your excess body weight within a week without ruining your life.
You can start off with a few of them, but if you are the ambitious type, you can take on a few more. However, you should know that the more changes you make, the more weight you can expect to lose in the next one week.
12 Healthy Ways on How to Lose Weight Fast in a Week
Below are 12 flexible and easy to follow tips to aid you in losing weight fast within a week.
1. Drink Mainly Water
If you are one that cannot do without a fruit smoothie, energy drink or a light beer, then you are doing your health more harm than you imagine. Each serving of these beverages contains about 100 calories.
Imagine eating 100 calories of food and how satisfying that will be. Other liquids may also contain sodium and carbohydrates which can trick your body into retaining water. These liquids are a waste that you can do without.
Instead, you should prioritize consuming water as it has zero calories and carbs with very little sodium. You also get the benefit of helping to jumpstart your metabolism. You can also add lemon wedges or mint leaves to give your water more flavor.
2. Consume More Lean Proteins Instead of Carbs
Foods like spaghetti, white rice, and sandwich rolls contain simple carbs that are digested by your body very quickly. These types of foods can increase your weight considerably as they digest fast and make you overeat. A lot of research has backed up the fact that a low carb diet is an effective way to lose weight and improving overall body health
You can replace these foods with plenty of proteins and combine it with low-carb vegetables. These vegetables contain complex carbs that are digested more slowly, thereby keeping you full for a longer period.
Combine this with eggs, lean meats and fish for a week and you have a healthy diet that will help on your quest on how to lose weight fast.
3. Engage in Cardio Routines at Least 30 Minutes a Day
Cardio routines engage multiple muscles at the same time and pump your heart rate which helps to burn calories. You should incorporate at least 30 minutes per day for cardio exercises for the next one week. Routines like spinning, cardio kickboxing, and boot-camp workouts will burn about 200 to 300 calories from your body. You also get the additional benefit of a toned arms, legs, and core.
If you want to push yourself harder, you can add interval training to your routines. You alternate short bursts of intense cardio exercises with slower activity.
4. Drink Coffee
Coffee is a healthy source of caffeine and it has been proven that caffeine helps you burn fat rapidly and lose excess water from your body.
While we recommend sticking to water only throughout this week, incorporating coffee into your daily routine is an excellent advice on how to lose weight fast.
You can drink coffee before your early morning run or before your workout. You will burn more calories without realizing how hard you are pushing yourself.
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5. Add Strength Training to Your Exercise Routines
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contractions which builds strength, anaerobic endurance, and size of the muscles. It is a compound exercise that targets numerous muscle groups.
You can combine strength training to your cardio activities as this will help you burn more fat and build up muscle. You can try out hand weights or dumbbells at home if you have no time for visiting the gym.
6. Stop Late-Night Snacking
This is probably not the first time you’ve heard that late-night snacking is a bad idea. Simply put, late-night snacking is not beneficial and should be taken out of your daily routine completely.
A team of researchers have verified this claim and found out that the way the body regulates calories intake during the day is completely different from those we take at night.You might feel like eating a piece of snacks late at night while watching television or while reading a novel, but by doing so, you are loading your body with unnecessary calories that can add weight to your body.
It is recommended that you take your dinner before 9 pm to allow your body process and digest the food.However, if you are snack lover, here are healthy low-calorie snacks for weight loss that you can eat.
7. Avoid Processed Junk Foods
You should avoid processed junk foods and concentrate on eating a simple diet based on whole foods instead. Whole foods will fill you for a longer period, making you avoid consuming much calories from eating continuously. During this week, you should concentrate on eating mostly whole, single ingredients foods.
8. Always have a Proper Night Sleep
You might not believe it, but sleep is one of the best pieces of advice you will be given on how to lose weight fast. Sleeping early has a lot of benefit including helping your body to burn more calories.
There is a lot of evidence that suggests that our bodies burn the most calories during our sleep. Dr. Michael Breus, one of the best-known sleep expert, also shares this claim in his book, The Sleep Doctor’s Diet Plan, that aims to help readers shed pounds painlessly through sleep. In simpler terms, the better your quality of sleep, the more calories you’ll burn.
However, this endorsement of sleep does not imply that you should lay in bed all day. Over-sleeping has the opposite effect. Those who are fond of sleeping too long have a slower metabolism. Over-sleeping means you stay in bed using up more energy and you won’t burn a lot of calories by doing that.
By sleeping early, you also get the additional benefits of curbing late-night snacking, keeping your brain focused, boosting portion control and waking up feeling rejuvenated the next day. Depriving your body of sleep could be dangerous. Embrace an early sleeping culture this week.
9. You can Add Yoga to Your Routine
It can be really difficult to lose weight fast in a week. If you want to achieve this, then you must be willing to go the extra mile and try out routines you might never have thought of. Why not add Yoga to your daily routines?
Yoga is an ancient form of exercise and routine that focuses on the body, mind, and soul. This form of exercise keeps you fit by increasing your flexibility, strengthening your core and stamina, and boosting your rate of metabolism.
A yoga exercise routine is capable of burning about 3-6 calories per minute. When you do the maths, your body can burn about 180-360 calories within an hour of intense yoga exercise.
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10. Observe which Foods you’re Sensitive to and Avoid Them
Food allergies are also not an exception when it comes to factors that are contributing to your weight gain. Some people do not know the foods they are allergic to until it becomes too late. Food sensitivities are one of the biggest factors of weight gain. When you consume foods that your body is sensitive to, it can lead to bloating and excess water retention.
It is important to identify the foods your body is sensitive to and stay away from them.
11. Stay away from Liquid Calories including Alcohol
Your number one target when attempting to lose weight should be to limit your intake of calories. Liquid calories also have the same effect on your body as the processed foods we mentioned earlier.
Most of us love processed juices and energy drinks, but these drinks can be dangerous and load your body with large amounts of calories. Alcohol, in particular, is extremely dangerous to your overall health as the calories tend to add up more quickly.
You should limit your intake of alcohol during this weight-loss week. Like we mentioned earlier, you can substitute this drinks with water or unprocessed and raw fruit juices.
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12. Do More Work and Stay Moving
This is a proven advice to those who think going to the gym is enough. If you want to know how to lose weight fast in the next couple of days, then you will need to do much more than the gym.
Involve yourself in more work. Take on works that you were not doing before. You can skip the elevator and take the stairs when you get to work. You need to grab any opportunity you have to burn off those extra calories.
We can assure you that shedding off as much weight as you can in the next couple of days will not be easy, but it is a task worth doing. You will be able to accomplish the task if you follow this tips on how to lose weight fast religiously.
Remember, lifestyle and routine change is very important if you want to lose weight fast. By following this tips, you will have kickstarted what can be a long-term change in your routines. When this week is over, you should maintain a more sustainable and healthy diet. Avoid consuming the junks that are filled with calories.
Please, share your weight loss tips and journey with us in the comment box below.And share this post with your friends and family in social media.