How to Lose Weight Quickly in 7 Days

Losing weight is challenging, and losing it too quickly may lead to health problems. While the temptation to lose weight quickly may be great, especially before a special event, losing gradually and making healthy lifestyle changes is better for your health. A healthy amount of weight to lose in the span of a week is 1-2 pounds. However, those with a great deal to lose may find their weight drops quickly and 5-10 pounds vanish within a week. A combination of diet changes and additional aerobic activity will lead to weight loss and improve the overall health of your body.

Things You'll Need

• Lean protein
• Egg whites
• Broccoli
• Pickles
• Jello
• Avocados
• Celery
• Water
• Food journal
• Sneakers

Instructions

1. Calculate the calories you you burn without additional aerobic activity. Everything we do requires energy, which is fueled in the form of calories in our bodies. Activities like eating, cleaning the house, working at a computer, preparing dinner and even sleeping burn several hundred calories every day. While burning additional calories is necessary to lose weight, the calories you burn without trying still count toward your daily total.

2. Determine your current calorie intake. It is important to reduce your caloric intake to lose weight, but you cannot starve your body and stay healthy. As your aerobic activity increases, your body will need additional fuel for energy. Decide how much you need to eat each day to feel satisfied, energetic and healthy. Make food changes and add lean proteins, vegetables and fruit to your daily menu. Cut back on high-fat foods and carbohydrates, but try not to eliminate any one food group. Replace unhealthy fats with options like avocados and nuts. Depending on your height and gender, your daily calorie intake should be between 1,200 and 1,600 calories. The lower your calorie intake, the faster you may lose weight, but eating too little can lead to health problems.

3. Increase your aerobic activity. Aerobic activity burns about 300-600 calories per hour, so plan to add several hours worth of exercise to your week. In addition to formal workouts, find ways to add activity to your regular routine by taking the stairs, parking further from your destination, biking to work and tidying up the house. While these activities may not be enough to prompt speedy weight loss, every calorie burned counts towards your total loss.

4. Try some anaerobic activity. Weight-loss experts agree muscle burns calories faster than fat, so building muscle mass will help you stay lean. A pound of muscle is smaller than a pound of fat, so even though you weigh the same, your body will be smaller and firmer. If you want to reduce the size of your body, firming exercises will help you just as much as reducing calories and increasing aerobic activity. However, if you want to reduce your actual weight, you should avoid muscle building in the short-run.

5. Increase your water intake. Water keeps you hydrated, which helps you feel better when exercising. There are no calories in water, but it has a filling effect. Drinking water helps your digestive system work more effectively and it flushes toxins from your body. Eight to 10 glasses of water each day is a reasonable goal; you can also try to drink a glass each hour of the day.

Tips & Warnings

• Add some low calorie treats to your daily manu like sugar-free Jello, celery and pickles to prevent a feeling of restriction and starvation. Foods like this cut down on cravings to crunch and eat salty or sugary foods without adding calories. Choose a diet partner so you can support one another in reaching your goals. Keep a food journal and track your daily activity so you will know if you are staying on track with your plan.

• Before attempting a weight loss plan of any kind, speak with your doctor. Rapid weight loss may be dangerous and can lead to serious health problems. Losing pounds fast may also reduce your muscle mass, so while you will weigh less, your body will look flabby and unhealthy. Avoid drastic weight loss if you can and make lifestyle changes that help you drop weight gradually but consistently.

References

• Vanderbilt Health Psychology Home Page: Cardio Exercise vs. Weight Training
• US Department of Health and Human Services: Low-Calorie, Lower Fat Alternative Foods
• Mayo Clinic:Fast weight loss: What's wrong with it?
• Calories per Hour: Calories Burned, BMI, BMR & RMR Calculator
• Calories per Hour: Why Drinking Water Is Important for Weight Loss