If you want to lose weight in a week, this article is your best guide. Please don’t skip any line. You may bookmark and come back to it, or print it out.
Losing weight in a month is easier for most people. But talking about 7 days, it seems like a hard nut to crack. It’s a global challenge for most people.
Weight management continues to be a global challenge that every nation tries to find solutions to. Several countries show data of many overweight and obese cases among the adults and children alike.
In USA for example, Center for Disease Control and Prevention (CDC) shows data indicating 35.1% of adults aged 20 years and above who are obese and 69.1% of adults aged 20 years and above who are overweight (2011-2012).
Similarly, 20.5% of children aged between 12-19 years, 17.7% aged between 6-11 years (2011-2012) and 8.4% aged between 2-5 years are all obese (2011-2012). These statistics shows how weight is a very serious issue in our society today.
In UK, 59-64% of adults are either overweight or obese (2012). The same case applies to 53-60% of females as 64-68% of men are just overweight.
Many people research for information on weight loss. The key motivation is to find some piece of information which they can use to reduce their weight. A lot of people are stressed up basically due to their weight.
Weight loss is an issue that has become a challenge to many families in today’s society. The main reason for this is because it varies from the genetics, to the kind of foods we eat as well as the lifestyle we live.
Being an unending problem, people will always attempt to solve it the best way they can. In a bid to salvage this, so many gyms have come up. As these offer weight loss exercises, others offer diets which help the users reduce weight.
The individual’s ability to follow instruction as well as the effectiveness of a certain method or exercise highly determines how the outcome shall be. Most importantly, let’s start with the basic question relating to this topic.
Having trouble losing weight?
If you’re struggling to lose weight in a week, you’re not alone. Many people, even without consulting any medical expert, believe they have a weight problem. When should you talk of having a weight problem?
According to CDC, a person is said to be overweight if his weight is more than the weight considered healthy weight for his height.
This means that for a person to be overweight, the height has to be considered in a calculation called Body Mass Index. Body Mass index is the ratio of weight over height.
Center for Disease Control and Prevention (CDC) also states that the normal body mass index should be 18.5 to 24.9. When a person’s body mass index is less than 18.5, he is then said to be underweight.
To be overweight, a person’s body mass index should range from 25 to 29.9. Anything above body mass index of 30 is considered obese.
A lot of stories have been written on methods of weight reduction. Many people are merely writing to gain some clients for whatever contribution they are bringing to this debate. Others however are professionals in their respective areas and have a genuine course in helping others reduce weight.
When you have weight problem and you are thinking of ways to reduce it, sit back and do review. Why would losing weight be that hectic?
Could it be that you have not spared time for weight loss activities? Or, could it be that the activities you have engaged in are not yielding fruits? You need to review these questions critically so that when you take the next step, there be noticeable outcome.
When you want to reduce weight, it’s necessary to have at the back of your mind the various ways of achieving this. Some of the methods include exercising, diet foods and a combination of diet foods and exercising.
A lot have been said about exercises that reduce weight. To some, these methods have worked while to others, they have failed. Others have also been said about diet foods.
In a bid to understand this, I have come up with some in-depth information about such diets. In this article, I want to look at the foods which can help you reduce weight.
The truth of the matter is that we face a lot of challenges when it comes to carrying out the exercise. While some engage in exercises which do not help to reduce weight at all, others lack consistency when it comes to working out.
Food is something we take in everyday and therefore presents the best opportunity for us to reduce weight. If we work on our diet, we can be sure to reduce our weight. So with the right food, we are going to manage the weight problem progressively.
Foods to Avoid If You Want To Reduce Weight
1). All snacks with Carbs
Anytime you consume crackers, dry cereals, bread your body responds by converting the carbs into simple sugars then deposit them into your bloodstream. The body then releases extra insulin which supports sugar absorption as fast as possible.
Dr. Charlie Seltzer, M.D, a weight loss expert from Philadelphia, Pennsylvania says that the sugar absorption leads to low sugar level in the body, which makes you crave for sugary foods and more carbs.
Some sugary foods have no nutritional value to satisfy that instant energy you need. As you consume more carbs, you also consume more healthy fats as well as more protein which is difficult to digest.
2). Frozen meals
Food manufacturers use a lot of sodium to preserve food. Sodium naturally retains water for a longer time.
So when you eat these foods, you eat sodium into your body which will cause you a lot of bloats and that will not work well with your efforts of weight loss.
3). "Low fat" foods
Researchers support the idea of people eating low fat food. The problems however is, as a result of the removed flavor the manufacturers add sugar to the food. This added sugar is not good for weight loss campaign.
4). Artificially sweetened Drinks
When you want to reduce weight, you need to avoid any sweetened drinks as they are carbonated. They then make your stomach feel full, thus makes you eat less.
5). White rice
White rice does serious harm to the weight loss campaign. Unfortunately, this is something that many people do not take serious. As compared to the brown rice, it has few nutrients.
Another thing, it is processed very fast and also sends your blood sugar up. This results into energy crash which comes not so long after eating the white rice.
This will then prompt you to look for food in order to energize the body more. Brown rice is also more nutritious and has less craving as compared to white rice.
Grapes are sweet. Being fruits, many people think that taking them is a good idea. The truth is, grapes add more sugar into your system since they have high sugar content which then starts craving for more sweeter stuff. If you want to include grapes in your diet, ensure you also have some protein, with low calorie to stabilise your blood sugar.
7). Certain breakfast cereals
Bread is generally low in fat but high in sugar. Bread has sugar, and its intake translates to a lot of sugar in the body. Natural cereals high in protein can therefore be a good substitute in place of bread.
8). Salted nuts
Nuts are good because of the protein they add to the body. However, the salted nuts add more calories into your system. Unsalted nuts on the other hand are better because there will be no consumption of salt.
9). Fruit Juice
Many people love taking fruit juice in cafes or restaurants with the belief that they are healthy.
Most of them however miss out on the fact that during their preparation, a lot of sugar is added to flavor them. You then end up consuming a lot of sugar into your system. Fruit juice taken without sugar is good and is highly encouraged.
10). Most pasta
Many of us love pasta because of the energy it adds but what we forget is that it is simply carbs. Carbs, as had been noted add a lot of blood sugar and this is unhealthy. Avoid pasta in most of the occasions as this help you check on your blood sugar.
Amazingly enough, alcohol lovers are always ready to shell out even to the last coin, even when taxes are increased.
Alcohol is harmful in nature. It adds more calories to the body, which then leads to addition of more weight. Those taking alcohol make poor decision when it comes to food. They then end up eating fried foods every time they take alcohol.
12). Canned fruits
This is one type of food which ought to be healthy, yet, in most cases, tends to be unhealthy. Researchers have found that canned fruits are loaded with sugar, hence are not good for people striving to reduce weight.
Too much consumption of canned fruits adds a lot of sugar to the body. Instead of the canned fruits, you can go for the fresh fruits.
13). Dried fruit
Most of the dried are loaded with sugar. So, to avoid too much of sugar uptake, you must avoid dried fruits at all costs. If you eat a lot of dried fruits, you add a lot of sugar into your system which if not burned, will lead to added weight.
The list is endless. As you can see, most of the food items you eat on daily basis do more harm than good to your body.
Again, what comes out clearly is how you balance the foods you eat, since all of them add up to something in your body.
Dieting But Not Losing Weight
Have you met people trying to lose weight by dieting? Is this a good idea to diet? What you and I need to know is that dieting is a different form of weight loss.
What is dieting?
This is the practice of taking food within a regulated and supervised manner in order to reduce or maintain or even increase body weight. Many people combine dieting with physical exercise to lose weight.
From the APA journal, American Psychologist found out that dieting isn’t an effective weight loss method nor has any health benefits onto individuals, contrary to the normal beliefs. Other studies have however found that dieting has assisted many people to maintain weight loss.
So, as you can see, inasmuch as dieting has helped some people to lose weight, it is not a sure weight loss method since it is not consistent. You may lose some few pounds at the beginning, but you can be sure, it shall not be a sustained weight loss.
What could be the possible reasons why someone would diet but still does not lose weight?
This is a critical matter which needs clarification. Some studies state that dieting can lead to weight loss. The bone of contention however is, why would someone diet and end up not having a sustained and consistent weight loss?
A study carried out by The National Eating Disorders Association (USA), states that dieting can lead to weight gain. This, as you can see, agrees with statements from our previous paragraphs, which confirm that dieting does not deliver sustained weight loss.
Dieting has a weight amplifying effect. This is according to a study carried out in Finland in 2011, which was on more than 2000 set of twins aged between 16 to 25 years.
The research found that dieting twins who worked on one deliberate weight loss menu had a higher chance of becoming overweight.
The study established that the more people attempt to reduce weight by dieting, the higher the chances that they would add weight.
Other evidence that dieting can lead to increased weight are:
a). A research that was conducted in 2003 on 17,000 kids aged between 9-14 years revealed that dieting was a key contributor to weight gain.
b). According to a five year study titled Neumark-Sztainer et al 2006, a teenage dieting risks becoming overweight as compared to non-dieting teens.
c). A team from UCLA researcher drew a conclusion after reviewing 31 long term studies that dieting leads to weight gain.
So, as you can see from the above research finding, dieting is not the best method to use when it comes to reducing weight, hence should not be used. You’d rather diet when you want to maintain weight, as we see the athletes and other sporting professionals do. They operate on a specific diet which helps them maintain their body weight. In such a case dieting stands to be very effective.
What to do if you want to burn fat
So what should you do when you want to reduce weight? This is the most difficult question asked by almost everyone, and funnily enough, no one has ever come up with an absolute answer.
Every time you want to do something, there must be some steps which you must carefully follow.
This also applies in a case where you want to shed off some pounds. You will have to come up with some workable steps which you will follow to burn the fats. Now, to see positive outcome, you must keenly follow the steps.
Steps to burning fats
I want to take you through 8 workable steps of burning fats which I believe will help you reduce your weight.
These steps are effective and have worked out for so many people. They are unique and work just best, leaving no side effects on your body. When taking up these steps, you need to clearly understanding your weight loss needs.
1). Identify the problem area
It’s never advisable to just begin doing exercises immediately after finding out that you have in excess of weight.
You only need to understand the specific parts of your body that needs to be worked on. Most men have issue with their belly. When they add weight, their tummy also begins to swell like they are pregnant. This is a problem which weight loss program should address. So you need to identify the specific part or parts of your body that ought to be addressed by the weight loss program.
When you identify the specific part or parts that need to be worked on, you will come up with strategies that will help you. There is no need to apply things which will have no effect on you.
Women, on the other hand, tend to add weight more on their back and the waist area. Similarly to men, they also need to identify strategies of working out specifically on the mentioned areas.
2). Develop the strategies for burning the fat
Once you have identified the problem, you need to come up with a number of strategies which you can use. Do research and find out from others who have also been in such situations.
Get to know the strategies they used to work on themselves. Some people go to the gym while others deny themselves food or engage in dieting, which apparently, isn’t an effective long term method.
Others also change their lifestyle, which also works for them. What strategies do you want to use?
Research has found that a better approach involves using a combined effort of physical exercise and also change of lifestyle. When you change your lifestyle, especially the kinds of food you eat, you will take less of sugar or less calories.
You’ll also be eating small portions of food during meal times. Change of diet also involves eating more of healthy foods and less of the unhealthy ones.
So a working strategy which I want to suggest in this article involves engaging in a coordinated physical exercise and eating healthy foods. Look for a physical trainer to help you with the type of physical exercises you can do so as to engage in more appropriate exercises.
There is no business in doing exercises which add more weight on your arms when you actually should be lessening weight. Physical trainers are able to assess your situation and advise you accordingly.
You also need to see a nutritionist to advise you on the types of food to eat and those you should avoid. They will tell you when to eat and more importantly, the quantity to take.
Too much of something, as they say, is dangerous. When you eat too much of the right kind of food though, excess energy which is not even required will be added to your body. This will then result to a weight problem, hence the importance of the nutritionist to advise you on the quantity of food to take.
Once you have a program from the physical trainer and a nutritionist, you then go ahead to see your doctor for his advice as well.
You need also to be mindful of your health. Avoid things which can put your life at risk. Consult with your doctor for assessment.
Once the doctor assesses you, he will tell you whether or not your body can manage such change of lifestyle and physical activities.
The outcome of the assessment determines approval or amendment of any of the plans your physical trainer and the nutritionist gave you. Once the strategy is confirmed by the doctor, you then move to the next step.
3). Develop a work plan with schedule of days and dates
With the strategies ready, you come up with your work plan. This entails how you will carry out or implement the strategies to burn fats from your body.
This plan should be as realistic, workable and objective as possible. If the plan is not realistic, it will not be of any effect. You will then have failed in your work plan.
A work plan should work with your availability. It should recognize and appreciate your commitment and only utilizes your free time. If you are the kind of a person that travels every other time, then your plan should be flexible enough to fit into your program.
If you are the kind that gets into the office by eight in the morning and leaves after five in the evening, then your work plan should utilize the time before eight in the morning and in the evening after five.
It should also take care of the interest of other parties you are associated with. If you want a physical trainer, then you should work on a plan that will work for both of you. If the timing isn’t convenient with the trainer, you will have failed.
Also, check if the strategies require daily commitment or just a few days in a week. The work plan should be for physical exercises, foods, as well as the aspect of change in lifestyle.
Mark out the foods you will eat from Monday to Monday. Identify the types of foods that should not feature totally in your menu or if they feature, then just once a week.
Diets that supplement this plan
There are some diets which help in achieving a work out plan for reducing weight. As mentioned above, weight loss cannot be achieved entirely by dieting. Dieting supplements work out plan and ensure you achieve a certain outcome.
When you are working on reducing weight, there are some diets which may be recommended for you by nutritionists for you to follow on a weekly basis.
Such one week diet plan may look like this:
This is an example of a very nice weight loss plan which you can use to get started. It’s a 7-day plan which will transform your world even without your realization. To begin with, work for diet plan for each day as follows:
Get rid of toxins from your body by detoxifying your body and allowing the healing process to take place. To start the day off, take a glass of warm water mixed with 2 tablespoons of honey and 3 tablespoons of fresh lemon juice. Ensure you take this before breakfast. For breakfast, just take 2 apples with a pomegranate and add some two glasses of water.
Lunch time, add two apples, 2 oranges, a watermelon and another pomegranate with couples of glasses of water(about 13 cups)
In the evening, you can repeat your lunch menu. Note that you can take as many fruits as possible. Also consider walking for at least 30 minutes daily.
Repeat the morning breakfast for morning. Start with a glass of warm water plus 2 tablespoons of honey and 3 tablespoons of fresh lemon juice with 2 apples and an orange. Then for lunch, prepare a vegetable salad recipe constituting of 10 salad leaves.
These leaves may include 1 cabbage chopped, 5 spring onions chopped, 3 tomatoes sliced into rings, 3 tablespoons lemon juice and salt. You can also add ½ cup corn. You can take small portions every 3-4 hours to prevent binge eating or overeating.
Wednesday should be a fruity and vegetable day. The vegetables should just be raw or boiled, with no oil or butter, cheese or similar products.
As usual, start the day with a glass of warm water with 2 tablespoons of honey and 3 tablespoons of fresh lemon juice.
Drink at least 12 glasses of water. Ingredients for the day include 3 oranges, peeled and cut into small pieces, 2 red apples, 1 cup green grapes, 1/44 cup currants, 1 tablespoon sugar (optional) and 1 mango peeled or cubed.
For Thursday, you can eat 10 bananas with 3 glasses of milk and a bowl of diet soup for the entire day. Add at least 12 glasses of water to that menu.
Friday, Saturday and Sunday
As had been stated above, just ensure you start the day with a glass of warm water with 2 tablespoons of honey mix with 3 tablespoons of fresh lemon juice and various raw fruits, such as apples, oranges, watermelon and a bowl of brown rice. By Friday, 2-3 kilos will have been shed off. Avoid oil, cheese or butter. You will certainly reduce weight in an unbelievable speed without starving.
1). Launch the plan
To be honest with you, it’s not easy to shed fats in 7 days, but it can be done if you’ve an efficient plan. Once you have set the strategies and you have the approval of the physical trainer as well as the doctor and you have set out the work plan, you only need to set the ball rolling.
For control and monitoring purposes, you can start the work plan at the beginning of the week or of the month.
Start the plan on a day you will be able to remember. Note it down somewhere in your diary. Indicate the date you started the workout plan so that you can monitor and see the progress. If you are not so sure whether you’ll remember, then start on a date or day you will never forget.
In every activity, both success and failure are inevitable. When you want to burn the excess fat, start a workout plan and be sure to monitor the success. You can monitor by measuring your weight and comparing with past measure.
This is so far the simplest way to see how you are performing. When you monitor, you can realize that whether you have cut any inch or whether there is no positive outcome. It’s important to monitor and see if the workout is working or not.
When you realize that you actually are reducing weight, you can give yourself a pat on the back, given the fact that things are moving towards the right direction.
It’s also necessary that in the process of weight reduction, you see your doctor to assess other aspects of your body to know how the body is reacting to the sudden change of lifestyle.
Time is necessary when it comes to monitoring progress. Don’t pull out of the gym after a period of one week of exercise just because you didn’t see any positive outcome.
A period of one to three months is good enough for you to evaluate the entire outcome of the program.
After one month of keenly following the workout plan, record the weight. Do this after the end of the second and the third month and see the difference thereof. When you compare the results of the first, second and the third month, you are able to note the outcome.
When the performance is positive, you can continue with the work out plan until you meet the targeted result. If the work out plan is not yielding the desired result, you are allowed to re-strategize.
In a case where there are no positive results, many people get discouraged and fall off. To successfully carry out such a program, have a motivation and be self driven.
Want to lose weight in a week? Re-Strategize For Better Performance
When things are not working, don’t give up. Sit back and look at some of the things which may have led to the failure.
When your workout plan is not producing positive results, see how you can alter the program for better results. Check the areas where you expected to see results but were never there. Note some of the changes you noticed however small they might have been.
Once you have done this, see your physical trainer, nutritionist as well as your doctor for advice on what ought to be improved, done differently as well as what ought to be dropped.
Once you have consulted, put together the revised strategies and revise your work plan accordingly to fit well with the new strategies.
Embark now on the workout plan again with the revised strategies. Ensure that the revised strategies are also time bound.
You can give yourself a period like three months to start commenting on a method that has worked and the one that has failed. Before you start giving comments whether it has worked or not, monitor first.
Here you will again record the performance of the revised strategies for a period of time to see the difference thereof.
Record the progress in the first month, second month and note the variance between the first month and the third month. Compare the report with the initial report you took before re-strategizing.
If the performances of the revised strategies are far much better than those of the initial set of strategies, then you can carry on with them. However, if there is no noticeable change, you can consult further.
If you get the desired results, then you can do the final step, which is to maintain. As you maintain, the body will keep on shaping up to the desired weight. If you reach the desired weight, then you work on maintaining it.
This may require that you visit the doctor as well as the physical trainer and the nutritionist. These people will tell you how you can maintain body weight.
You however need to be very careful as not to relax, since it will lead to a sudden gain of weight.
The physical trainer will teach you some light exercises which you can do to help you maintain your body weight.
The nutritionist will tell you the foods to keep avoiding at all costs, those you can eat sparingly as well as those you can use frequently. All these will sum up to a menu from the nutritionist for you to follow.
The doctor will check the body system and advice on how the advices by the trainer and the nutritionist will impact your health, and if possible, make any necessary amendment.
How your mind should respond to your desire to burn fat
Our mind is normally a big factor in succeeding or failing in any activity. When we are convinced about something, we’ll either work hard at it or relax simply because of what we have thought of, or any negative opinion we have heard.
When you decide to burn fat in a week, you must develop a certain attitude in your mind. This attitude will go a long way towards supporting you in all the steps. To develop such an attitude, you must know a few things from the onset.
It’s not an overnight thing
Most people will lose weight in a week, but definitely not overnight. Burning fats or weight loss is not an overnight thing like going to bed and waking up the following morning. It involves deploying strategies and working on them to see if they work.
If they don’t work after some period, you change the strategies. The strategies will be tested until you find one which works for you. It also involves a lot of consultation. The consultation should be between you and your doctor, your nutritionist as well as with the physical trainer.
Changes will come along the way
When you want to burn fat, you must develop the attitude that gives room for flexibility. You must be flexible when it comes to changing the strategies, training time, exercises and so on.
You must be determined and aim at reducing or burning the calories regardless of whether the training and the strategies change. When you have such an attitude, you will always be positive with or without the changes.
You need to prepare your mind that burning fat or calories is not an easy thing, hence calls for emotional preparedness. Know that the physical exercises you will be required to perform are difficult.
A right and positive attitude will help you follow up and adapt to the changed eating menu and also be able to maintain the work out plan however difficult it will seem. With this, you will find it very easy to manage yourself during the entire period of time.
It takes time
Reducing weight is something that really takes time and is very discouraging. There are times you can do exercise for three months and just lose 10 pounds while others manage to lose up to 50 pounds.
Others on the other hand, end up adding more weight. Sometimes you could be shedding off some weight but at a very slow pace. For example, you could be shedding a half a kilogram every month.
This can be very disheartening, hence the need to be focused and never to lose hope. Give yourself adequate and ample time for you to orient yourself to the lifestyle of eating healthy food, not engaging in certain activities and also doing regularly and coordinated exercises.
You therefore need to have all these things in mind to help you develop a good and a positive mentality that will help you go through several months of working out without dropping out.
Many people drop after the first month, as others drop out after the first two weeks. Have adequate time to adjust and respond adequately to the change of lifestyle as you accept and embrace the change in dietary provisions. All these will help you achieve your workout plan and help you honor your schedule of activities.