Lose weight in a week diet

August 29, 2018
The Best Way to Lose Weight in
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Steps

Method 1

Preparing to Lose Weight
  1. Do the math. When you set a goal, it's important to know how to go about achieving that goal. Before you start counting calories, know exactly how many you need to stick to in order to lose ten pounds in one week.
    • One pound is 3, 500 calories. You have seven days to lose ten of those.
      3, 500 x 10 = 35, 000 calories to be lost.
      35, 000 / 7 = 5, 000 lost per day.
    • Note that it is likely physically impossible for you to cut out 5, 000 calories per day. That is over 2 times what the average male is recommended to eat in a day. Even a morbidly obese person may not be able to lose that.
    • Luckily, it's not just diet that controls calories: exercise does as well. In this rapid and intense diet, both are needed. However, this ability will be compromised if you are severely cutting food intake.
  2. Keep a journal. Being obligated to face what you're eating is going to keep you conscious of what you decide to put into your body. Keep a journal and write down every single thing you eat and drink for this week.
    • Make yourself accountable. Show your journal at the end of every day to a friend, family member, or trainer. Knowing you have to face another person's judgment might give you the extrinsic motivation you couldn't give yourself.Image titled Lose 10 Pounds in 1 Week without Any Pills Step 2 If they're willing, have them keep a daily log of their diet with you.
    • You don't have to just log your food! Log your exercise, too! That way you'll see your combined efforts and be totally wowed.
  3. Share with others. Sometimes its hard to be so strict on ourselves when we're going through something alone. After all, does the world end if you eat that candy bar? No. Grab a friend and let them help you on your quest.
    • Make every social activity active. Get your family and friends cooking instead of going out. When your community is supporting you and not showering you in temptations, success will come a lot easier.

Method 2

Revamping Your Diet
  1. Cut out processed goods. Having a low-energy-dense diet is the simplest way to lower your intake of calories and still maintain feelings of fullness and keep the hunger pangs at bay. This is code for dishing up the veggies, opting out on the french fries, and still feeling full.
    • Energy density is the amount of calories (or energy) in a certain weight of food. If a food has a lower energy density, it provides fewer calories per gram.Image titled Lose 10 Pounds in 1 Week without Any Pills Step 3 That means if you stock up on these foods you can eat till the cows come home and not see the result on your waistline. After all, 400 calories of fried chicken is a lot less food than 400 calories of salad.
    • Basically, foods like fruits and vegetables fill us up more quickly without the calories. Protein and carbs have 4 calories per gram; fat has 9. Fiber has between 1.5 and 2.5 and, of course, water has 0.
    • To maintain a low-energy-dense diet, load up on fruits, vegetables, whole grains, lean dairy and meats (foods that have high water and fiber content), and avoid processed goods.
      • The easiest way to avoid processed goods is to skip the fast food and restaurants. If you make it, you know exactly what's going into your body.
  2. Eat 5 times a day. In addition to three small meals, keep on snacking (healthily). Your meals should be smaller, but you'll feel more full.
    • There's a science behind it, too. When we eat, our thermic effect of food (or TEF) raises. A high TEF raises our metabolism, reduces feelings of hunger, and ultimately leads to weight loss.
    • Because you're eating more often, your meals need to be smaller portion sizes.Image titled Lose 10 Pounds in 1 Week without Any Pills Step 4 You're not eating more; you're just spreading it out through the day.
    • Your snacks should be healthy and a healthy portion size. Munch on fruits, nuts, or low-fat yogurt. If rationing and time are issues, pre-measure your snacks and put them in resealable baggies. You won't overeat and you can grab one on your way to work.
  3. Learn about portion control. By portion control standards, an adult should eat 3 oz. (90g) of protein, 1/2 cup (87.5g) of starch and 1 cup (175g) of vegetables per meal. Eating any more than what your body needs will only increase your weight; however, understand also that eating less than what your body needs will lead to weight gain (or a stagnated weight) as well.
    • You must eat in order to avoid your body shutting down and retaining weight. Use visual cues if portion-sizing is Greek to you. 1 bell pepper is a serving of vegetables-about the size of a baseball. An apple is 1 serving, that's a tennis ball. A serving of pasta is the size of a hockey puck. A serving of cheese is the equivalent of four playing dice. And chicken? Think of a deck of cards.
  4. Add a glass before bed and one when you wake up, and drink a glass (or two) before each meal. Cleaning the body of daily toxins is one of the best ways of losing weight. What's more, the added liquid gives you the sensation of feeling full even before you start eating.
    • Carry a bottle of water with you daily and make a habit of drinking from it often. The more you drink, the more you will want and the better you will feel. A hydrated body has more energy.
    • The Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
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Source: www.wikihow.com
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