An effective plan needs to be followed if wanting to lose pounds (4.5 kg) in a week
this plan has been tested on those who were looking to lose weight fast before an event like a vacation or photo shoot, and it works superb.
In fact, some of the candidates who used this look like they’ve been on a three- or four-week diet after just one week.
Although it is not for long-term, this can kick-start the weight loss journey and motivates for more sustainable changes in the long term
If having a history of eating disorders like anorexia this plan is not suggested
It Is Possible to Lose 10 Pounds in one Week
While it’s definitely probable to lose 10 lbs in a week, but it won’t be pure body fat.
To burn each pound of fat, calorie deficit is required, it’s simply not possible to burn 10 pounds of pure body fat safely in just a week.
Pounds may also be dropped by losing excess water weight as most of the weight loss comes from body fat
This is partial because this plan helps in lowering the levels of insulin and makes the body get rid of stored carbs, which are binding water.
About 300–500 grams of carbs in a form known as glycogen can only be stored in the body, glycogen which is stored holds around three times that weight in water
kidneys will shed out excess sodium due to the reduced isulin levels, leading to reduced water retention.
Weight might also be reduced Along with reduced body fat and water weight, due to less intestinal waste and undigested food and fiber in the digestive system.
Below are the 7 steps to be followed in order to lose 10 pounds in a week.
- Eat Fewer Carbs and More Lean Proteins
Several pounds can be lost by following a low-carb diet for just a few days.
In fact, many studies have shown a low-carb diet is a very effective way for losing weight and improving health
Water weight and bloating can be decreased with a short term reduction in card intake.
This is why people who go on a low-card diet have a difference on the scale is seen as early as the next morning after starting the diet.
In addition, it should be ensured to eat plenty of protein as it can help decrease tbw appetite even further while boosting the metabolism
Try that all starchy carbs and sugars for the week should be removed or reduced significantly. these should be replaced with low-carb vegetables, while also increasing the consumption of eggs, lean meats and fish.
- Eat Whole Foods and Avoid Most Processed Junk Foods
A simple diet based on whole foods can be helpful if trying to lose weight quickly.
These foods seem to be very filling, and make it easier to eat lesser calories without getting too hungry.
During the week, eating mostly whole, single-ingredient foods should be ensured. Most foods that are highly processed should be avoided.
Even if not getting much calories, Eating mostly lean proteins and low-carb veggies can be incredibly satisfying
- Reduce Calorie Consumption by Following The Tips
The mkst important factor when it comes to weight loss is Reducing calorie intake
If fewer calories are not being eaten than it is expending, then fat will not be lost
Below are a few simple tips to decrease calorie intake:
- The foods being consumed should ne weighed and logged. A calorie counting tool should be used to keep track of the amount of calories and nutrients intake.
- All snacks should be decreased and eat anything after dinner should be avoided.
- Calorie-dense condiments and sauces should be removed.
- Plate should be filles with vegetables and limit starchy carbs and added fats for the week.
- Lower-fat proteins should be choosen, such as chicken and fish.
- Calories should not be drank but instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakesare fine counted as a meal.
- Lift Weights and Try High-Intensity Interval Training
One of the best ways to burn fat and improve appearance is exercise.
Resistance training, such as weight lifting, can lead to a weight loss which is same as regular aerobic training. It also helps in the addition or maintainenance of muscle mass and strength
To lower your body’s carb stores and water weight is full-body resistance training workouts which is also a good method, which can lead to a sharp decline in weight
Metabolism and hormone levels can also be protected through weight lifting , which often decline during dieting
Another very effective method for training high-intensity interval training (HIIT)
Research recommends that 5–10 minutes of HIIT can lead to benefits which are same or greater for health and weight loss as five times that amount of regular exercise.
Similar to weight lifting, it can quickly decrease muscle carb stores and also helps in boosting other important aspects of weight loss, such as metabolism and fat-burning hormones
HIIT can be performed three to four times in a week after a workout or as part of normal training regimen. It is very critical to do this with effort or intensity of 100%. Most of the sprints should not be lasting more than 30 seconds.
Below are a few protocols that can be tried. These can be conducted running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
- Session 1:10 x 20-second sprint with 40 seconds rest
- Session 2:15 x 15-second sprint with 30 seconds rest
- Session 3:7 x 30-second sprint with 60 seconds rest
- Session 4:20 x 10-second sprint with 20 seconds rest
- Be Active Outside of the Gym
Daily activity can also be increased in order to burn extra calories and losing more weight
In fact, being active throughout the day when not exercising also plays a very crucial role in weight loss and obesity
To give an example, the difference between a desk job and a manual job can account for up to 1,000 calories per day which ia similar to 90 to 120 minutes of high-intensity exercise
Walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house are simple lifestyle changes that can help in burning a lot of calories.
- Intermittent Fasting Is Another Simple Way to Decrease Weight Quickly
Another effective and proven tool for dropping fat is conducting the intermittent fasting
Intermittent fasting forces to decrease the calorie consumption, since eating is restricted to a short window of time.
A 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window are many different types of intermittent fasting
If fasting with exercise is combined, it may be better to do the fasting at a different time than the workout.
- Use These Tips to Reduce Water Retention
Various other methods can also help to drop water weight and appear leaner and lighter. These include:
- A supplement known as dandelion extractcan help decreasw water retention
- A healthy source of caffeine is coffee. Studies recommend that caffeine can help in burning more fat and lose excess water
- Eating things that prove to be intolerant, such as glutenor lactose, can lead to excessive water retention and bloating. Avoid foods that are thought to intolerant should be avoided
Take Home Message
By optimizing the diet and training regimen a large amount of weight in just one week can be lost.
It may give a the kick-start and motivation that is needed to follow a more sustainable diet although it will not be pure fat loss
All of these steps mentioned are not required to be followed but the more they are applies the more weight will be lost.
It is to be kept in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done with their crash diets.
When the week is over, a more sustainable plan should be switched to so that losing weight and keeping it off can be continued.