Weight loss challenge: Lose 10 pounds in 7 days
Weight loss in seven days, that too 10 pounds is possible but not advisable. Short-term diet plans are basically crash diets that help to lose weight, but you tend to regain the weight. Such diets are unhealthy, unsustainable, and do not provide a long-term solution for weight loss. And if you have a history of an eating disorder these diets should be definitely avoided. The success of the seven-day weight loss plan is based on the reduction of water weight and not on fat loss. So, the weight loss achieved is not permanent. Read on, if you still want to pursue a short-term weight loss solution.
Here are the few steps you must follow, to effectively lose 10 pounds in a week.
- Low-carb diet
Adopt low carb meals for a few days to lose some extra pounds. A diet that contains fewer carbs and more lean protein is an effective way to lose weight and improve overall health. Studies suggest that a lower intake of carbs can help reduce bloating and water weight in short-term weight loss programs. Eating more protein further helps to curb appetite while giving a boost to your metabolism. Cut down drastically on all sugars and starchy carbohydrates for the week. Instead, fill your plate with fish, lean meat, eggs, and low carb veggies.
- Adopt a whole food diet
Lose weight fast by adopting a healthy diet based on a whole food, and stay away from all types of junk food. Consuming low carb meals, based on the whole food, is filling and helps to keep the calorie count low while keeping hunger pangs away. During the week-long weight loss plan, eat only lean proteins and low carb vegetables, which are satisfying and incredibly low on calories.
- Eat fewer calories
Count your calorie intake and reduce it to lose weight fast. Without reducing calories, it is impossible to lose weight in a short time like a week. Reduce or stop (if possible) snacking, and eating after dinner is a strict no. Eliminate condiments and sauces from meals as they are high in calories. Eat low carb meals including lean proteins (fish & chicken), vegetables, and low starch carbohydrates. Drink only water, tea, and coffee. Include protein shakes only if you count them as a specific meal (breakfast, lunch, or dinner).
- Resistance training
Physical exercise is the best way to reduce and maintain a healthy weight. If you want to lose weight fast then resistance training workouts like lifting weights, squats, lunges, deadlifts or push-ups do the job. It also helps to build and maintain muscle mass and muscle strength. Resistance training workouts for the entire body reduces carbs and water weight, leading to a sharp fall in weight. High-intensity interval training (HIIT) is also an effective method of quick weight loss. It’s done three or four times a week, after workouts. Sprints should be done with 100% effort and each session should be less than 30 seconds.
- Stay active
Burn extra calories by staying active even when you are outside the gym. Obesity and weight loss are dependent on your level of physical activity throughout the day. Even simple activities like walking, cycling, taking the stairs or doing household chores like cleaning helps to shed weight.
- Intermittent fasting
Another effective tool in any weight loss program is intermittent fasting. It reduces calorie intake and helps to lose weight in a short period of time. There are different ways of intermittent fastings, such as the 16/8 method involves 16 hours of fasting and 8 hours of feeding, or the 20/4 method that has 20 hours of fasting and only 4 hours of feeding window.
The bottom line
The weight loss methods mentioned here are mainly due to loss of water weight. So, you are likely to gain back weight when you start eating carbs and your calorie intake increases. This weight loss program is good as a short-term solution. For long term and sustainable weight loss, it’s best to adopt a healthy lifestyle that includes eating a balanced diet.
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