How to lose Weight Quickly in One Week - 15 Must Steps How to lose Weight Quickly in One Week

Surely, concerning weight loss, everyone should know this process promises positive results only if you are fully committed and persistent and of course, if you choose the appropriate weight loss method that will help you burn surplus fat, shape your body, and have a slimmer figure.

According to experts, this goes for gradual and well-planned weight loss whereas anything else, like having to shed pounds in a short period of time, may lead to poor results and specific health issues due to excessive pressure and negative stress that may occur. Though at the beginning it may seem easy to stick with the weight loss plan you have chosen, it may also face you with the complexities of human nature and the limits of our will power and rationality. And, we may learn what we need to do in order to lose weight, our bodies may operate in a different manner. Hence, the constant stress may make the weight loss journey strenuous by impeding the metabolism, encouraging the storage of fat, and elevating the cravings for comfort foods with sugar and fat.

But, do not worry because there are beneficial ways to alleviate the stress like yoga, meditation, or taking a walk in the park. Also, you should implement these 15 optimal tips!

Do you need to lose weight in a short period of time?
Are you tired of not feeling satisfied with how your body looks?
Is stress preventing you to lose weight?

If the answer to any of these questions is a yes, continue reading this article so that you learn about the best ways to get rid of excessive pounds quickly without having to stress out and worsen your health along the way!

How to Lose Weight Quickly in One Week- 15 must Steps

1. Up your intake of protein

Everyone who is trying to lose weight quickly and efficiently should be aware of the importance of including protein in the process. Did you know that as we age, the body’s production of insulin, which is known to enhance the storing of fat, (especially in the abdominal area) increases? This is where protein can be of aid and keep you safe from insulin resistance. You can opt for protein-rich meals as well as supplements like whey protein. Here are some suggestions for protein-rich foods that will bring your weight loss to the next level:

Spinach
Artichokes
Peas
Grass-fed beef
Ostrich
Pork
Bison
Wild salmon
Turkey
Chicken

2. Start doing yoga

Yoga exercises, as well as any other relaxation methods such as deep breathing, can help minimize visceral fat. Relaxation is known to decrease the release of cortisol, the stress hormone, whose high levels have been associated with surplus belly fat. Let us check out some of the additional ways in which yoga assists you in your weight loss efforts:

Makes you more mindful of what you eat and contributes to healthier food choices
By increasing the intake of healthy foods and minimizing the intake of unhealthy foods, the chance for loss of surplus pounds is higher
Averts overeating associated with excessive exposure to stress by fighting off stress
Though it is not a high-intensity workout, the continual activity during a yoga class keeps all the muscles engaged

3. Drink green tea regularly

Studies indicate that the caffeine and flavonoids from green tea can decrease the metabolic rate, enhance the fat oxidation, and better the insulin activity. You are probably wondering how many cups of green tea per day you should go with? 2.5 cups will suffice, studies suggest. Nonetheless, remember that you should choose the right type of green tea, i.e. Matcha green tea, because it is the most abundant type of green tea with antioxidants and other beneficial nutrients.

4. Chew more gum

Yes, you have read correctly! Chewing gum does not only help maintain a fresh breath at all times, but it can also contribute to weight loss by keeping your cravings and hunger under control. Of course, this does not mean that you can only rely on chewing gums to successfully shed extra pounds (you need to follow a healthy, low-calorie diet and exercise regularly). Opt for sugar-free gums which have no more than 5 calories per piece. Make sure you apply the following tips when chewing gum to ensure optimal weight loss:

To prevent nibbling while cooking, chew gum
To avoid high-calorie temptations, make sure you always have a chewing gum in your bag
To prevent reaching for unhealthy snacks between meals, take a chewing gum

5. Fiber, fiber, fiber

Fiber is a type of carbohydrate that cannot be digested by the body and it can be of two types, i.e. insoluble and soluble. The former does not dissolve or absorb in water and it goes through the digestive system in a similar form to its original one whereas the latter one is highly advantageous for the overall health and metabolism; specific properties of fiber have shown to be effective in triggering the shedding of pounds. Namely, did you know that obese individuals report consuming a smaller amount of fiber than the ones who are not? This is because fiber aids the shedding of pounds and the elimination of excessive body fat. Do you want to know what the best fiber-rich foods are? Here are several examples:

Split peas
Black beans
Lentils
Lima beans
Brussels sprouts
Broccoli
Peas
Blackberries
Raspberries
Oatmeal

6. Get enough sleep

Despite how healthy and balanced your diet is and how effective your workout routine is, if you fail to get the needed 8 hours of sleep per night, your weight loss efforts are compromised. When the body gets the needed rest, half of the weight you lose is from fat and you will feel less hungry and more energetic throughout the day. What’s more, sleep deprivation impedes the body’s usage of insulin and when this happens, fats circulate in the blood and pump out additional insulin which triggers the building up of fat in different body parts like the liver tissues.

7. Try apple cider vinegar

Did you know that a 2009 study showed that obese individuals who drank a tbsp or two of vinegar on the daily for a period of eight weeks experienced major reduction in their visceral fat? According to studies done with animals, this may be a result of the acetic acid present in apple cider vinegar which has the power to elevate the energy expenditure, as well as the oxygen intake, and can help one burn more fat for energy than when you drink solely water. What’s more, acetic acid could help in the prevention of fat depositing.

8. Choose polyunsaturated fats

With certainty, fats are a crucial element of a healthy diet because they supply the body with the needed fatty acids, maintain the skin’s softness, bring fat-soluble vitamins, and provide energy. At this point, we need to mention that there are two types of fat, that is, unsaturated and saturated. The former (the good fat!) includes polyunsaturated fats which can decrease the cholesterol and triglycerides and add to your muscle mass too; they will not contribute to the formation of visceral fat as it is the case with saturated fat (excessive amounts of it can elevate the bad cholesterol and make you more prone to heart illness). Do you want to know which foods contain this fat? Do not worry; just make sure you do not skip the list below and you will learn more!

Walnuts
Flaxseed
Flax oil
Sunflower seeds
Corn oil
Soybean oil
Fish like herring, trout, and salmon
Safflower oil

9. Opt for high-intensity workout and lift weights

Without doubt, regular workout is one of the optimal weight loss methods that can help you burn more fat and better your overall appearance. Weight lifting is an amazing way to add or keep the muscle mass and your strength. Additionally, resistance exercises will decrease the storages of carbs in the body, as well as water weight, and thus, trigger a healthy loss of pounds. High-intensity exercises will lower the carb storing in the body and enhance your metabolism and the functioning of the fat-burning hormones. Opt for 4 to 5 times per week of high-intensity workout for best results.

10. Try out intermittent fasting

This eating pattern is among the most popular health and fitness trends these days and it is consisted of alternating cycles of eating and fasting. Studies point out that it has the power to lead to the shedding of pounds, a better metabolism, longevity, and fewer health problems. Fasting requires one to minimize the intake of calories and limit the eating to a short period of time. Why not try it out for yourself and see whether this is a viable weight loss option?

11. Remember to drink water!

Water is known to hydrate the body and proper hydration prevents overeating. What’s more, consuming water-rich fruits and vegetables will fill you quicker and you will therefore eat less and intake less calories. One study also showed that cool water consumption boosts the metabolism and minimizes the cravings for sugar-rich drinks like soda drinks.

12. Stay away from junk and processed foods

One of the worst enemies to people who want to have a slimmer figure is definitely junk and processed food. This includes foods abundant in sugar and bad fat. A good way to avoid the negative influence of these foods on your body, follow a 14-day diet without gluten, dairy, alcohol, refined sugar, and caffeine. This will not only help your body to lose weight, but it will also elevate your energy levels and restore your skin’s natural glow. Let us take a look at 11 foods that you should stay away from if your ultimate goal is weight loss:

French fries
White bread
Sugary drinks
Fruit juices
Candy bars
Pastries, cakes, and cookies
Alcohol, especially beer
Pizza
Ice cream
Coffee drinks high on calories
Foods rich in artificial sugar

13. Add supplements and vitamins

Very often, despite leading a healthy low-calorie diet and exercising regularly, people do not manage to lose the wanted amount of weight in one week, so it may be that your body is missing out on powerful weight loss vitamins and supplements. Adding these nutrients to daily meals can trigger a short-term loss of weight and prevent weight cycling. Since nowadays there is a huge amount of all kinds of vitamins and supplements of this type, it is crucial to know which ingredients should be present in the product you decide to purchase so that it can yield positive results. Let us take a look:

Caffeine
Raspberry ketones
Green coffee bean extract
Meratrim
Green tea extract
CLA
Bitter orange
Forskolin

14. Go with eggs for breakfast

Eating whole eggs for breakfast comes with a lot of health benefits, including the power to help you shed surplus weight. Namely, studies indicate that eggs for breakfast, instead of a grain-rich variants, will minimize the amount of calories you consume throughout the rest of the day and as a result, you will be able to burn more body fat and lose those stubborn extra pounds. Another great advantage of eggs is that you can prepare them in so many distinct ways and you will never get bored of eating them! Amazing, right? Here are 10 such ways:

Hard boiled
Soft boiled
Hard scrambled
Soft scrambled
Sunny side up
Over easy
Over medium
Over hard
Omelet
Frittata

15. Cook with coconut oil

Did you know that coconut oil is rich in fats known as medium chain triglycerides that are not metabolized in the same way as other fats? These fats can enhance your metabolism by 120 calories on a daily basis and will also decrease your appetite and you will end up consuming 250 fewer calories on a daily basis. Remember that this does not mean that you should include the oil in everything you eat, but merely use it instead of the current fats you are cooking with.

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