Another blog post about how you can lose up to 10 pounds a week… or is it?
When we start reading about a diet or a special exercise program that will help YOU lose an extra pound or even 10 in a very short period of time, we are excited about the results that are not even our own.
Before we start any type of diet or exercise routine, we usually think in terms of others people achievements and we compare it with our own results. Most of the times OUR results are not the same with the advertised results. Why is that?
(If you are not interested in this part, which in my opinion very important you can skip right to the steps, you have to take in order to drop weight fast in just one week.)
Main reason is lifestyle.
At the bottom of the post you will find how a new lifestyle will help you constantly lose weight and maintain that loss!
This is the biggest leap, step whatever you feel like calling it.
For example, you are a busy mom, you have one more children that you have you have to feed, wash, send to school, teach them valuable life lessons, without which they might fall prey to other kids or people that would like to profit because of their innocence, educating them takes lots of time and effort.
This is all hard work that must be done, and a mother will always put her children first over anything that stands in her way, even herself.
That is why with time moms start neglecting their own needs over the needs of the family.
Is it bad? Is it good?
I can only say that, the love mothers and women in general have for the well-being of the family is the most admirable act of self-sacrifice there is.
That is why we all should take care of our wives, sisters, mothers, grandmothers, and who is lucky enough to have a grand-grandmother too.
A slightly long intro I would say. But I felt like it was necessary to write these words.
What could be the reasons to lose some weight?
Well, a few examples might be:
- You are losing weight to impress maybe a few friends.
- You are losing weight to spark up the interest with your loved one.
- You are trying to cut that extra fat just so you look better in that swimsuit.
I would say all these are valid reasons.
But there is something behind them. The true reason you actually want to lose weight.
For each their own.
We all live in different parts of the country or even the world, we experience different things, but after all we are all humans and we just want to live well, be healthy, love, smile, and share our experiences with our loved ones, pass knowledge to the younger generations.
Where I’m trying to get is… If you want to start losing weight and achieve your goals, you will have to change your lifestyle.
This is not a drastic change. Yes it’s true that it depends from who you are, where you live, what kind of food you have access to, do you have a gym at home, a fitness area, etc.
But thanks to the internet, you can access hundreds and thousands of educational materials that can help you act and achieve your determined goal, which is to lose weight.
If you want to lose 10 pounds in the first week, that can be done.
But maybe, you just want to lose 5 pounds, that’s even easier and better to be honest.
You will be losing mostly water and a little bit of fat in the first week.
Water will be accumulated back in the following week after the “diet”, but you will be continuously burning fat cells.
The best diet you can practice is when you eat everything you like but in much smaller portions.
You like chocolate? Great I love it too! Try eating dark chocolate 70%+ cocoa. Don’t like the taste, have a nice warm cup of tea with it.
A healthy life in our days, sadly is an expensive life. But it is not impossible, and there are plenty tricks of how you can get organic foods for cheap. I will write about them in the future blog post.
And let’s not forget that you can cook delicious, healthy, cheap, and easy sweets right at home for yourself and the whole family.
We all crave sugar, we just need to teach our bodies to adapt to the new lifestyle. Cutting out something right away might not be the best idea, because you could relapse and all the effort you have put in will be gone.
Okay, now that we understand the basics… what do we do?
Here is the One Week Diet Plan that we will implement in order to lose up to 10 pounds the first week.
I think we all know what a military diet is, since it was heavily promoted on all the major news channels, blogs, websites, you name it.
We will try to not go that way since it is very, risky and actually could harm your weight loss if not done properly under the guidance of a professional.
Here we go!
Reduce Water Retention
Let’s start with the simplest and most productive tip you can you to lose the extra weight fast and easy.
Are you gluten or lactose intolerant?
This can lead to excessive water retention and bloating.
Avoiding foods that you may be intolerant to will help you lose weight very fast.
If you can get coffee from a healthy source then go for it.
Coffee can help you burn fat and eliminate e excess water from the body. (28)
Don’t go too hard on your body and start doing extreme challenges where you try to remove the every last drop of water. We are not MMA fighters getting ready to step on the scale before the fight.
Reducing Calorie Intake
Second most important factor is your calorie intake.
Managing it is key to continuously lose weight even after you eliminated the water from the system (obviously not all, we need water in our system).
What are the steps?
- A great calorie calculator like My Fitness Pall for iOS and My Fitness Pall for Android will help you with this challenge.
- Reduce snacking to a minimum but if that is hard for you, go for fruits and veggies.
- Put more veggies and fruits in every meal you make.
- Drink more water less sweet drinks or if possible remove them from the diet as a whole.
Avoid Processed Foods
Everything that is processed will have additives that will ruin your progress and make you feel bad about your journey and the relapse will be just around the corner.
Try eating whole single-ingredient foods that you cook with your own two hands. You will know exactly what you put in them and will be able to count the calories appropriately.
Fewer Carbs & More Lean Proteins
Reducing your carb intake will help you lose those extra chunks of weight in just a few days.
This will also help you with the water retention and bloating.
Eating more protein will reduce your appetite and boost your metabolism.
Reducing sugar in your diet is very important, many processed foods contain lots for sugar.
Weight Lifting, Fitness, High-Intensity Interval Training, (HIIT)
Exercising will help you build muscle and that muscle will start burning more and more fat.
Weight lifting not only helps you lose weight but also control your metabolism and hormone levels.
Before weight lifting a warm up is required and Yoga is a great way to start it.
We have a few articles with exercises that you can do at home, without any kind of investment.
Here is a video that with a great beginners course on HIIT and how you can start doing it right in your living room.
With these kind of training your body will instantly start burning large amounts of fat and help you achieve the desired result.
REMEMBER always warm up before any kind of training session, especially if you have not exercised for a long time.
Is there a meal plan here?
Well there is some sort of a plant I guess.
Depending where you live it is hard to say what you should eat, as those foods or ingredients might be expensive or unavailable.
But we can establish the basics and you can decide in your own kitchen what you will eat at each given day.
First thing in the morning, besides the bathroom, we should always drink a glass of warm/ cold glass of water, which ever you prefer.
You can squeeze a lemon in it or just drink it as it is, but you have to drink it.
It is crucial because, after sleeping our body will be dehydrated and a glass of water will wake up your endocrine system and make sure your body is functioning correctly.
Everyone will start telling you that you breakfast has to be this way or that way.
They will share their grandma’s recipe, their favorite omelet or sweets.
Sure, you can have those, but only when you get to your optimal body-weight ratio.( it does not have to be perfect, we are not robots)
What you should eat in order to lose the unwanted fat is, lean protein, fruits, veggies, nuts and berries.
If you can create such a breakfast and count your calories, then you are set for life.
Remember you need to burn more calories than you eat. Use the calculator I gave you above to determine what portion is right for you.
What about Lunch?
Some say lunch is more important than breakfast, other will say the opposite.
What I can say is that if you skip a meal your body will start thinking that the apocalypse has come and it’s time to store fat, your metabolism will slow and health problems might occur.
Keeping your lunch heavy with protein will boost your energy levels and help you stay full and motivated to lose weight. A 70% to 30% ratio is just about right. We don’t want a relapse nor do we want to gain weight back.
The hardest part of the day.
This is when we feel like we can eat a whole alligator.
And also this is the time when we are happy with our results and we want to reward ourselves with something tasty and the more the better.
Try resisting this temptation since you will do this only for one week. That’s it. That is our goal here.
Once the week is done, we will introduce slightly more food to our plate but not as much as we regularly eat.
Reducing the plate size by 25% (from a regular size that you eat normally) after the diet will continue helping you in burning fat and achieving your future goals.
And BTW don’t reduce only the greens in your plate, but the protein also.
The weight loss should not end when the diet ends, it has to extend as part of a lifestyle, and eventually you will be able to eat whatever you want in any quantities you wish (for a limited time).
The good thing is, that I don’t see many people write about is, your stomach will start shrinking, and you will start feeling full from less food you eat.
Your dinner can consist of salmon or eggs or lean beef or chicken breasts.
You can even combine them (calculate your calorie intake).
You can make a delicious dinner with little what you got and have a great time.
Now the hard part.
Since sleep is a few hours away and you still are thinking about food, I suggest you do something with your time that will take your thoughts away from food, cooking, sugar and that kind of stuff.
Doing your favorite pastime activity, hobby is great. As you will be concentrated on it and not your cravings.
Also you can drink a green tea before bed, which will hydrate you and help burn fat cells.
In conclusion I can say that if you want to lose 5-10 pounds in one week it is very much possible but not as easy as some may make it seem.
After such a diet it is recommended to continue with a similar diet but not as harsh as this one, because if you relapse you will gain all the weight back even faster than you lost it, and what is worse you could also gain more than you initially started with.
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I hope this helped.