It is always best to make a plan of gradual weight reduction. That is, establishing a training routine and a consistent diet with the purpose of losing and keeping the weight down.
However, it is true that sometimes you can have an urgency to lose weight in a few days or one week in this case. So, i will give you some tips on how to lose weight in 1 week.
What happens if the dress you want does not fit and you have a party the next week?
And what if you have some contest very soon and have to get in a certain weight to compete in a certain category?
In these cases we can adopt certain strategies to reduce the amount of water we have in our body.
In other words, the main strategy is to try to retain the least amount of water possible.
The first thing you have to do is reduce the amount of salt that you put on the food. Avoid foods high in sodium and put away the salt shaker from your table.
Of course, you can not completely eliminate sodium from your diet because it is a necessary mineral in the diet. But if you remove sodium from your meals in a certain proportion this will help to remove some of the fluid you’re retaining.
On the other hand, a second tip on how to lose weight in a week has to do with eliminating diet drinks that week. But are diet drinks and diet sodas calorie-free? Indeed they are, and they do not make you fat, but do make you retain water.
Drink water instead of drinks, it will help to flush the excess sodium, and also help you to avoid and confuse hunger with thirst. Water also keeps your body systems, such as metabolism and digestion, in full operation.
A third point that will help you get rid of the accumulated fluid is not eating carbohydrates at night. If possible, make a very light dinner consisting of vegetables, salads and if you’re really hungry, a small piece of lean meat (meat that has no fat), both red and poultry.
Eat fish, fish contains essential fats that will give you a energy boost helping you to move more and burning more calories. The body can not produce those fats and they are necessary for optimal health.
Forget the pasta, rice, cookies and desserts in the evening. You’ll feel with less weight the other day and this will also have to do with a greater willingness to remove fluid.
A fourth point is to keep a good exercise routine to achieve the goal of losing weight in a week, this will help you burn calories and fat in your body. The fat will be melting away very fast if you do this.
A fifth point is to eat fruits and vegetables and take plenty of water, I recommend eating at least five servings daily.
Remember that fruits and vegetables have beneficial fibers, antioxidants and vitamins, plus they give the feeling of being full quickly, which will prevent you to overeat.
Breakfast is the most important meal, because it gives your body all the energy you will need during the day.
Reduce the portions of food you eat normally. The idea is that when you finish eating, you will feel satisfied.
Do not eat foods high in calories or eat small portions of these. Eat, and chew your food slowly, this makes digestion easier and you are less likely to eat too much and helping achieve your weight loss faster.
Plan your meals and snacks. Always carry extra snack to stave off hunger when you are at the lowest point in the day (usually in the afternoon). It’s much easier to avoid high calorie goodies, if you have a healthy substitute in hand when you feel vulnerable and hungry!
Increase your daily protein sources. A lean protein source should be incorporated into every meal, for two reasons. First, the proteins provide a satiety value higher than carbohydrates and fats.
Second, the protein has the highest thermic effect of food (TEF) of any type of food, ie, protein burns more calories than carbohydrates and fat when digested and stored in the body.
When dieting, you may feel that you starve but I advise you to not give in to the temptation.
The fact that eating frequently and in small amounts helps to keep you satisfied for longer, is the main reason why it is a good idea to expand your meals to five or six smaller meals.
Combine nutrients to prevent hunger. To add nutrient density and increase satiety, incorporating a source of carbohydrates, protein and fat at every meal.
Sleeping well is essential to lose weight fast, eight hours are perfect for your body to be in harmony and to function properly.
Avoid constipation. Little fiber, fluids and physical activity can lead to constipation, which can result in bloating. To avoid this, a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts and seeds.