Content

• Steps
• Warning

Losing weight takes time and determination, especially if you want to lose a lot of weight. Even though the change within a week is negligible, you can still try to lose a few pounds during this time. The article will suggest some tips to help you lose weight within 1 week.

Steps

Part 1 of 3: Adjusting your diet

1. 

   Increase your intake of vegetables, good fats and lean protein. Design meals that contain one source of protein, one source of low fat, and one source of low-carb vegetables. Carbohydrate intake should be within the recommended range of 20-50 g per day. You don't have to force yourself to consume too little food. You can still enjoy a variety of healthy and nutritious foods.
   • Good sources of protein include egg whites, soy milk products, and chicken. Fish such as salmon and shellfish like shrimp and lobster are also excellent sources of protein for a healthy diet. Fat-free Greek yogurt is also a good way to add protein and dairy products to your diet.
   • Low-carbon-hdyrate vegetables include: broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, kale, lettuce, cucumber, and celery. Steaming or roasting the vegetables instead of frying will help ensure full absorption of the nutrients and antioxidants in low-carb vegetables for a week.
   • Sources of healthy fats include avocado and nuts, olive oil, and avocado oil. These oils are healthier alternatives to cooking with animal fats or too much saturated fat.

   "It is possible and healthy to lose a pound to a pound in a week."

   
   

   

   Claudia Carberry, RD, MS

   Nutritionist Claudia Carberry is a licensed nutritionist specializing in kidney transplantation and weight loss counseling at the University of Arkansas Medical Sciences. She is a member of the Arkansas Institute of Nutrition and Dietetics. Claudia received an MS in Nutrition from the University of Tennessee Knoxville in 2010.

   

   Claudia Carberry, RD, MS
   Nutritionist

2. 

   
   
   Cut down on carbohydrates, sugars, and animal fats. Foods high in carbohydrates and sugars cause the body to secrete insulin - the main hormone that stores fat in the body. When insulin levels drop, the body starts burning fat. Reduced insulin levels also help the kidneys to remove excess salt and water, thereby helping to lose weight due to water.
   • Avoid starchy foods and carbohydrates such as chips, potato chips, and white bread. Also, avoid foods high in sugar such as soft drinks, cakes, candies, and other junk food.
   • Animal fats found in red meat and strong tasting meats like lamb can increase fat and slow down metabolism because they are indigestible. The one-week meal menu should not include steaks or lamb sandwiches.

3. 

   
   
   Use natural sugar instead of artificial sugar. Instead of eating sweets as a quick snack, replace them with low-sugar fruits like red raspberries, blackberries, blueberries, or strawberries. Replace your morning latte sugar with a natural sugar like stevia or a teaspoon of honey.
   • Your diet should focus primarily on healthy sources of protein, fats, and vegetables. However, you should also include healthy sources of sugar such as fruit.

4. 

   Meal menus for 7 days. The menu should include 3 main meals (breakfast, lunch, dinner) timed at the same time each day, along with 2 small snacks (between breakfast and lunch, between lunch and dinner) also at the same time. time each day. This will ensure you eat at the same time all 7 days and don't miss or miss a meal. Eating around 1,400 calories per day, combined with exercise, can lead to healthy weight loss.
   • The menu is essential for you to succeed in losing weight. Making a menu helps you know what to eat during the day and throughout the week. This will help you stick to your weight loss plan.
   • Make a meal shopping list and go shopping for the entire week on Sundays. Keep all the ingredients you need in the refrigerator to make meals for the whole week, so you can prepare each meal simply and quickly.

5. 

   Eat a small, but protein-rich breakfast. Start your day with a protein-rich breakfast that will keep you energizing (and boosting blood sugar) throughout the day. Meal should provide about 400 calories and eat breakfast at the same time each day. Should diversify and alternate between 2-3 dishes. Combine breakfast with a cup of non-sweetened tea or a cup of lemonade.
   • Start your day with a berry parfait and an English muffin. Fill a bowl with 120 low-fat yogurts, along with 1 teaspoon of granola and 1/2 cup of sliced ​​strawberries. Add a layer of yogurt, 1 teaspoon of cereal, and 1/2 cup of red raspberries. You can enjoy this delicious berry parfait with 1/2 toasted whole-grain English muffin, spread with 2 teaspoons of peanut butter.
   • Prepare instant cereals and add dried fruits and nuts for a healthy, fiber-rich breakfast. Put 1 1/3 cup of skim milk in 2 bags of instant (unsweetened) oats. Cook oats in the microwave or on a fire, according to the instructions on the package. After the oats are done, mix with 2 tablespoons of dried cranberries and 1 teaspoon of chopped walnuts.
   • Make a healthy and filling breakfast by baking 2 whole-wheat waffles. Sprinkle 1 teaspoon of pure maple leaf syrup and add a sliced ​​banana. Serve with a cup of skim milk.
   • Avoid a breakfast high in carbohydrates that causes blood sugar levels to fluctuate (increase or decrease) throughout the day and stimulate cravings.

6. 

   Eat a balanced lunch. Plan lunch so that you can eat it at the same time every day and you can pre-menu your meals. Lunch should provide 500 calories (or less) and alternate between multiple dishes to create variety throughout the week.
   • Try a protein-rich meal like a bean-filled tortilla with a Gazpacho soup. Heat a 60g torilla in a microwave or on a fire. Fill it with 1/2 cup cooked black beans, shredded lettuce, chopped tomatoes, 2 tablespoons of shredded low-fat cheddar cheese and half sliced ​​avocado. Serve with a cup of pre-cooked Gazpacho or Salsa. Dessert with a piece of dark chocolate 30 g.
   • Incorporate fish into your meal with tilapia and Pilaf rice. Heat 1 teaspoon of olive oil in a saucepan over medium heat. Salt and pepper to tilapia weighing 90 g. Place the fish in a pan and fry it for 2-3 minutes on each side. When fish can be cooked, use a fork to beat the meat. Prepare 1/2 cup of Pilaf rice (commercially available in a box or you can cook it yourself) and 1/2 cup of steamed green beans. Served with tilapia with Pilaf rice and green beans. Dessert with baked apple, sprinkle with cinnamon, 1 teaspoon honey and serve with 1/3 cup low-fat vanilla ice cream.
   • Eat Hummus Chickpea Sauce on a tasty, high-protein veggie sandwich. Spread 1/4 cup of Hummus sauce (buy or make your own) on 2 slices of whole grain bread. Add mixed baby veggies, sliced ​​cucumbers and red bell peppers. Serve a healthy sandwich with 1 cup of Minestrone soup, 180 grams of low-fat yogurt, and 1/2 cup of grapes.
   • A high-carb lunch makes you crave more carbohydrates and lose energy in the afternoon.

7. 

   Eat a healthy and full dinner. End the day with a full dinner without putting too much pressure on your metabolism or creating extra fat that makes it difficult for your body to burn. Dinner should provide around 500 calories and focus on a well-balanced source of protein, vegetables and fats.You can also alternate dishes for lunch and dinner each day for variety.
   • Prepare a protein-rich dinner with grilled pork ribs and asparagus. Heat 1 teaspoon of olive oil in a saucepan over medium heat. Salt and pepper for 90 g of pork ribs. Put the meat in the pan and fry for 3-5 minutes on each side. Serve with 1/2 cup mashed potatoes, 1 cup steamed or grilled asparagus, 1/2 cup chopped bell peppers. Dessert with 1/2 cup of bright red raspberry.
   • Prepare a protein-rich dinner with a red lentil soup. Decorate each bowl of homemade soup with 1 teaspoon of nonfat yogurt and fresh coriander. Serve with 1 slice whole wheat bread or a handful of crackers.
   • Prepare a full, yet simple dinner by cooking a veggie frittata. Frittata is an egg-based dish combined with a vegetable like mushrooms and spinach (spinach), a slice of mildly flavored cheese like feta cheese to create a cake. Frittata is a great source of protein and vegetables that you can leave for breakfast the next morning.

8. 

   Drink water instead of soft drinks. Water helps keep the immune system healthy, beautifies the skin and keeps the body hydrated while you exercise every day.
   • Replace soft drinks like soda with water (you can add a slice of lemon to make it sweet).
   • Green tea without sweeteners is also a good alternative to soft drinks. Green tea contains a large amount of antioxidants, meaning it helps the body fight free radicals - which increase the signs of aging in humans.

9. 

   Keep a food journal. Be clear and detailed about everything you eat. You will be less likely to eat blamelessly if you are faced with feelings of guilt when you write a food diary after you eat. In addition, this will help you track your calorie intake and menu success level.
   • Always write in your feelings diary when eating a dish. Do you feel depressed, angry or happy and optimistic? Focusing on your emotions and food can help you avoid eating according to your mood (if any).
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Part 2 of 3: Exercise every day

1. 

   Determined to stick with the 7-day training plan. Most exercise programs recommend 5 days a week and 2 days off. Depending on your current physical condition, you can do light intensity exercise every day or do high intensity exercise every other day. Instead of overtraining, focus on stability and persistence with a realistic and specific training plan tailored to your body's needs.
   • Schedule a workout so you can practice at the same time each day. This could be every morning at the gym before going to work, every afternoon every day or every evening a few hours from bedtime. Look at your schedule for the week and mark exercise time with a pencil so it becomes a part of the day that you can't forget or miss.

2. 

   Warm up (warm up) with a low intensity cardio exercise. Start each session with a light cardio exercise to avoid stretching or putting pressure on cold muscles.
   • Take a quick, gentle walk in place for 5-10 minutes. Jump rope in place for about 5 minutes. Or you can go for a 10-minute jog to get your muscles active and sweat it out.

3. 

   Stretch your muscles after warming up with cardio and at the end of each workout. Stretch your muscles after 5-10 minutes of cardio exercise to warm up so you don't hurt yourself during high intensity exercise. In addition, you also need to stretch for 5-10 minutes at the end of the workout. Stretching helps avoid muscle tension or damage to the body.
   • Do the basic calf and arm stretches so that the larger muscles get warm and ready for action during the session. Practice stretching, calf muscles, and butterfly stretching.

4. 

   Do high-intensity interval training (HIIT). HIIT is a workout program that alternates between high-intensity exercises with short periods of recovery or rest. This type of exercise forces the body to use the sugar inside and helps burn fat faster than low-intensity exercises. The body can also use the fat accumulated during the recovery phase, thereby reducing body fat. You can do high-intensity workouts in intervals with the gym equipment, or work out with a gym mat and unlimited weight weights. There are many popular HIIT exercise programs, including:
   • Beach Body Exercises: This 12-week HIIT exercise program takes just 21 minutes, 3 days a week, and is designed to increase strength and endurance, while helping with weight loss. This program focuses on specific body areas like the arms and abdominal muscles, in conjunction with cardio and stretching. After the first week of your workout, you will start to feel slimmer and firmer.
   • Fartlek sprint 25 minutes: In Swedish, "Fartlek" means "speed game". This type of HIIT exercise combines continuous strength training with speed intervals. You can control the intensity and speed of each exercise so you will be more self-centered and persistent with the exercise. This exercise program focuses on cardio, in which you will be jogging, brisk walking or sprinting for a set amount of time.
   • Countdown rope skipping exercises. To do this interval exercise, all you need is a stopwatch and a jump rope. Start dancing for 2 minutes continuously, then rest for 2 minutes, then skip for 1.5 minutes. Then, rest for 1.5 minutes and then jump for another 1 minute. Rest for 1 minute and finish the exercise by jumping for 30 seconds. Rest for 3 minutes, then repeat the jumps in 1-2 more intervals.

5. 

   Join a sports group or entertainment club. Playing sports is a great way to have fun burning calories. Playing sports feels competitive in the game so you often forget that you are training but it actually helps you sweat. Sports good for weight loss include:
   • Soccer: This sport increases heart rate and burns fat.
   • Swimming: An hour of swimming in the pool helps burn 400-600 calories, strengthen joints, muscles and improve blood circulation.
   • Basketball: Playing a full-court basketball game can help burn 400-700 calories.

6. 

   Join a gym class. Diversify your workouts during the week by joining a fitness class that combines cardio with strength training and interval work.
   • Aerobic exercise and dance classes like Zumba can help with weight loss. A Zumba dance can help burn 500-1000 calories.
   • Cycling is a great exercise to help lose weight and increase muscle strength. Join a cycling class to increase the effectiveness of exercises to burn fat and lose weight in the thighs, buttocks, and abdominal muscles.
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Part 3 of 3: Lifestyle modifications

1. 

   Avoid eating out for a week. It can be difficult to maintain a healthy meal when you eat out. Many dishes outside of restaurants are high in carbohydrates, high in fat and salt. Avoiding eating out for a week can help you stick to your meal menu and ensure that you only eat the right foods that help you feel full and lose weight.
   • Pack your own lunch with you to work to avoid having to eat lunch outside. Prepare meals before meals so you won't be tempted by eating out.

2. 

   Lose weight with a friend or companion. Sticking to a one-week weight loss plan with a friend or companion can help keep you motivated and stick to it together. You can also take responsibility together as you try your best to lose weight in a week.

3. 

   Maintain your eating habits and lifestyle after the week is over. After a week of healthy eating, focusing on exercise, and making other lifestyle changes, you should consider continuing with these habits. Continue to maintain the diet and exercise for one month. advertisement

Warning

• Don't make any sudden changes in your body to achieve your weight loss goal as this will do harm in the long run.