Losing 7-10 pounds in a week may seem like an impossible task but it is actually possible with motivation, consistency and dietary interventions.
After all, this is what models and athletes do ahead of an important event.
But wait a moment… is fast weight loss even healthy?
The answer is yes.
Studies reveal that rapid weight loss (RWL) is far more effective and long lasting than slow weight loss (SWL). RWL balances lipid and glucose metabolism. It also improves quality of life by decreasing body mass index (BMI), waist circumference and belly fat.
If you want to know how to lose weight in 7 days then follow these 7 steps to start seeing results.
1. Cut Down on Carbs
Cutting down on carbs, particularly refined carbs such as processed foods, white bread and breakfast cereals.
Refined carbs are calorie-dense but nutritionally-inferior foods that spike blood glucose like no other food. Glucose is the prime source of energy for the body. It is absorbed, metabolized and used quickly. As a result, you get more hunger pangs in a short period of time.
Carbs are also the main reason for abdominal obesity. A study on 3000 individuals revealed that the more people consumed refined carbs, the more belly fat they had.
Cutting down on carbs is the first and the simplest step to lose belly fat in a week.
Consume 3 or more servings of whole-grain foods daily. These are nutritionally-dense and include oatmeal, brown rice, and whole-wheat flour. You will notice a quick reduction in weight and size.
2. Go for Intermittent Fasting
Try it every second day for the whole week. This concept is called alternate day fasting (ADF) and includes reduced energy intake of about 20% – 25% on the fast days and normal food consumption on the feed days.
ADF has been suggested to be one of the most effective and reliable methods to lose weight in 1 week.
A meta-analysis of four studies found that no matter what your body type – normal, overweight or obese – if you go for intermittent fasting, you can achieve quick weight loss with little chances of regaining the lost weight. ADF also reduces risks of type 2 diabetes, hypertension and heart disease.
Not a bad reason to start ADF today, eh?
Tip: Try adding moderate-intensity exercise such as walk to your routine. It will expedite calorie burning.
3. Be Physically Activity
By introducing activities such as walking or gardening in your routine. These are called non-exercise activity thermogenesis (NEAT). NEAT accelerates fat burning without you even realizing it. It’s a scientifically-proven way of losing up to 50% of calories consumed daily.
All you have to do is keep moving for the most part of the day. You can do it by;
- Parking the car a bit farther from the office or mall
- Using stairs instead of the elevator
- Walking while talking on the phone
4. Use Apple Cider Vinegar (ACV)
Potassium (K) is often lacking in our diet. It is an essential mineral that lowers insulin resistance, improves metabolism and reduces fat deposits. Apple cider vinegar (ACV) is a rich source of potassium, acetic acid, ash and malic acid.
ACV is also an appetite suppressant and a health tonic. When used correctly and at the right time, it is a powerful weight-loss tool.
Studies have revealed that if you use ACV just before or with a meal, you will not only feel quickly satisfied but also fewer cravings for food. In fact, you will feel so full; you may unintentionally avoid about 200-275 calories per day. ACV will reduce the overall fat percentage.
Use 1-2 tablespoons (15-30 ml) of ACV just before your meal every day.
5. Eat More Fiber
It slows digestion and reduces appetite. Your body does not absorb fiber and expels it from the digestive system. The fiber binds with food, delaying its availability for metabolism and circulation. As a result, you feel full for a longer period of time.
A Tufts University study revealed that fiber intake of 14 gm/day can result in weight loss of about 2 kg or more without any other interventions.
Fiber is found in vegetables, wheat, nuts, seeds and whole grains. The American Heart Association (AHA) recommends a daily intake of 25-30g of fiber every day.
6. Go High on Proteins and DASH Diet
You might have heard this tip a thousand times but there is truth to it. If you want to lose weight rapidly and sustain the weight loss, protein and Dietary Approaches to Hypertension (DASH) diet are your best bets.
DASH diet includes plenty of fruits, vegetables, and low- or non-fat dairy.
The secret behind proteins and DASH diet is to achieve a negative energy balance, as the American Dietetic Association (ADA) puts it. If you replace fat and carbohydrates with proteins and DASH diet, you can cut 500-1000 kcal per day and effortlessly lose more than two pounds per week. Proteins give a feeling of fullness by reducing appetite-stimulating hormone, ghrelin.
Replace high-carb breakfasts with proteins. Proteins are found abundantly in legumes, eggs, nuts, seeds and seafood.
7. Count Calories
Count your calories because it’s important. If you want to lose weight in 1 week, you need to burn more calories than you are consuming. It’s a no-brainer.
Closely watch your calories by using tracking applications such as My Fitness Pal and Calorie Counter. No weight loss program can be complete without it.
A review suggested that on average, calorie counters lose 3.3 kgs (7.3 pounds) more weight than non-calorie counters.
Losing 7-10 pounds of weight in a week is difficult but a totally achievable goal if you stay committed. All you need to do is make lifestyle and dietary modifications. Just take a deep breath and take one step at a time; with hard work and persistence, you can reach your target in no time.