Losing weight is challenging. For most people it takes a few weeks. However, if you want to lose a reasonable amount of weight, like two pounds or more, in a short time, you will need to adjust your diet. Adjustments to your diet will have a big impact on your weight. The best way to know how to lose weight in 7 days is by making changes to your diet. Studies show that gradual weight loss is a healthier lifestyle and a more sustainable weight loss. To achieve this, you will need to:
1. Lean protein, healthy fats and vegetables
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Design your meals to ensure they contain one low carbohydrate (carb) vegetable source, one low but healthy fat source and one protein source. Your carb in take should be in the range of 20 to 50 grams every day. This does not mean you are limited to certain foods. There are plenty of different foods that are healthy and offer a large array of nutrients. This is an integral part in learning how to lose weight in 7 days.
2. Drink plenty of water and avoid caffeine
The more water the body takes in, the more fat cells it will shed. A body that does not get a lot of water retains fat cells as an emergency water supply. Caffeine causes a dehydration effect, using up the body's water supply. The more caffeine you consume, the more fat cells the body will keep.
3. Artificial sugars compared to natural sugars
Instead of having a piece of candy as your quick snack, choose to have a fruit instead. Fruits that are low in sugars include strawberries, blueberries, blackberries and raspberries. If you take tea or coffee in the morning, take it without sugar. If you can't do without sugar, replace processed sugar with a natural sugar such as honey or Stevia.
4. Eat healthy food
Despite what many advertisements say, you will not lose weight eating chocolate cake. Include wide varieties of fruits, vegetables and whole grains in your diet.
5. Eat a protein heavy, small breakfast
The only way you can get sufficient energy to last a day is kick starting the day with a breakfast that is filled with protein. Such a breakfast will also keep your blood sugar up. The breakfast you come up with should not exceed 400 calories. Eat the same breakfast every morning at approximately the same time.
You can come up with several variations, and rotate a number of options. Your breakfast include a glass of water with lemon or unsweetened tea.
6. Consume a balanced lunch and dinner
Schedule your lunch so that you can eat it at the same time each day. This will also assist you to plan the lunch in advance. Rotate a number of options to ensure you receive some variety during the seven days. Take note that lunch will have an impact on how to lose weight in 7 days. Each day should be finished with a filling dinner that will not create fat that your body will have a problem burning or overload your metabolism. Maintain your dinner and lunch at 500 calories.
Cardiovascular exercises are the best for burning calories. Do cardio at least three times a week for a minimum of twenty minutes. Exercising also increases the daily calories used. For every pound of muscle you gain, the body will burn an additional 50 calories thus shedding excess fat more quickly.
It is important to include some type of exercise routine if you are to increase your chances of success. Simple exercises like jogging, walking or swimming can have a big impact in the process. When learning how to lose weight in 7 days, lifestyle changes are also important. You should cut down on your consumption of animal fats, alcohol and sugary snacks. Keep in mind that religiously following the diet guidelines provided above will ensure you lose a few pounds in a week.