Stepping on a scale in the morning just to realize that you’ve put on some weight? Or you have a very special event coming in a week and you want to look your best during that day. Fret not. You do not have to go into a panic attack yet as you can still lose a few kilos in a short period of time. Yes, you can! (emphasis added). Read further to know useful and effective tips on how to lose weight within a week.
1. Cut your sugar intake
This is the paramount rule that you need to obey in order to lose weight. Cut sugar. Not only in your drinks but also in your food. Challenge yourself to say no to drinks with sugar, sodas, ice-creams, cakes and pastries, not to forget all other things that have high sugar content.
Cutting out sugary stuff is really a game changer. By making this simple swap (from sugar-sweetened beverages and food to something healthier with more nutritional value), you will definitely able to drop a few kilos.
2. Watch your calories
Be extra careful with what you eat. If you are serious in shredding a few kilos, you need to know about your food and its calorie content. Food with high calories need to be avoided. Learn to say no to fried food, fast food, processed and refined products as these will make you gain more weight. Train yourself to eat more fruits and vegetables as they are more filling.
Apart from that, you must also control the portion of food that you take in each meal. Apply the basic concept of healthy eating by implementing a ‘quarter-quarter-half’ ratio where you divide your plate portion to a quarter for carbohydrates (complex carbs not simple one), a quarter for protein, and half serving of fruits and vegetables. Remember, your food portions do matter.
3. Make sure your calories are in deficit
First and foremost, you have to determine what is your required calorie intake per day. Then, you have to create a calorie deficit. What is calorie deficit? It is actually a shortage in the amount of calories consumed relative to the amount of calories required for maintenance of your current body weight.
If you eat as many calories as you are putting out, you will maintain your weight. If your input of calories is more than your daily requirement, you will be witnessing an increase in the digits when stepping on the scale.
Thus, make sure that your calories are in deficit. A deficit can be created by reducing input i.e. eat less so less calories are consumed. Alternatively, you can increase output by involving with more physical activities. To put it in simpler words, you have to workout and move more.
4. Exercise regularly
You do not necessarily have to be all day at the gym. Choose the right workout for yourself. For instance, you can try Tabata or any other HIIT workout. If your schedule is tight, a twenty to thirty minutes session per day would suffice. Put on your sports bra, sweat yourself out during the session.
Stay active all day long. Take the stairs, not the elevator. Instead of parking as close as possible to your office (or other destination) , try to do the opposite. Park at the far end of the lot so that you can log extra steps to your day. Do not forget to do some stretches and simple exercise moves while you are stuck in front of your desk with work.
5. Drink a lot of water
Keep yourself hydrated by drinking a lot of water. Water plays an important role in aiding your weight loss journey as it increases calorie burning, burns fat and helps with digestion.
6. Enough sleep, please
Do not deprive yourself from getting sufficient rest and sleep. Getting enough sleep is crucial when you are considering to lose weight as sleep regulates the appetite, stabilizes glucose metabolism and steadies blood pressure. Otherwise, these systems will become haywire.
Last but not least, enjoy the whole process. Do not stress out yourself. Follow the recommendations above to the letter and you will be happy to see the end result - a better, slimmer version of yourself in just a week. Do you have anything else to be added to the tips above? Feel free to share with us.