Losing five pounds in a week is very difficult, but not impossible. With the right motivation, diet and exercise, it can all work out! Read this article to plan and lose your desired weight in a week!
Steps
Method 1 of 3: Counting Calories
Step 1. Consume fewer calories than you burn in a day
This is the secret to weight loss. While theory may be simple, practice is quite difficult. You need to expend 3500 calories to burn a pound. You will need to burn 3500 calories in all, not counting food.
- Know that you will need to exercise to burn ten pounds in a week. Going without food is not an option. In fact, not eating makes it difficult to lose weight, especially after you finish the diet.
- You'll burn calories while performing everyday activities such as walking, climbing stairs and even breathing. You don't need to burn off the calories you consume through heavy exercise alone!
Step 2. Taking into account your diet, you will need to lose 5000 calories a day if you want to lose ten pounds in a week
This is too much. This warning is not to discourage you, but it is necessary to be realistic: be prepared for a very tough journey!
As an example, consider the following: A person weighing approximately 80 kilograms burns about 1,000 calories playing 90 minutes of competitive football. In other words, you would need to play competitive football for seven hours a day to burn 5000 calories. It's not impossible, but it's very difficult
Step 3. Understand that an average person burns around 2,000 calories a day doing normal activities
That means nothing will change if you consume just 2,000 calories a day and don't exercise.
If you are trying to lose weight, a healthy person should consume about 1,200 calories daily, regardless of diet. By consuming 1,200 calories a day, you only need to lose 4,000 calories a day
Method 2 of 3: Dieting
Step 1. Drink only water
Water is a dieter's best friend. Sweet, sugary or caffeinated drinks are harmful. A simple "energy" or "sports" sweetened drink can have up to 400 calories, which represents 1/3 of what you should ingest for the whole day. Keep away from any beverage other than water, with one exception.
- Sugar-free green tea can be taken if you are tired of water. Green tea has lots of antioxidants and only 2 calories. Drink without fear.
- If you are very hungry with meals, drink a large glass of water before eating. Your stomach will be a little fuller, giving you a feeling of fullness. You will reduce hunger artificially.
Step 2. Cut simple carbohydrates from your diet
Simple carbohydrates, also called refined carbohydrates, are normally not nutritious and are quickly absorbed by the body. While on a diet, stay away from simple refined carbohydrates like these:
- Cookies, candies, cakes and other sweets and other bakery items.
- Honey, molasses and syrups.
- White bread, white rice and common noodles.
- Various box cereals.
Step 3. Replace simple carbohydrates with complex ones
Complex carbohydrates, unlike simple carbohydrates, have a lot of fiber and other nutrients and are digested by the body and released into the bloodstream much more slowly. Examples of complex carbohydrates include:
- Wholegrain bread, pasta and rice.
- Beans and vegetables such as lentils, carrots and sweet potatoes.
- Vegetables, vegetables and fruits such as asparagus and apricots.
Step 4. Eat lean protein
Choose meat that is 98% lean and only 2% fat. Eat the skinless chicken breast. Soy products such as edamame or tofu are also high in protein, as are many types of fish, including salmon.
Step 5. Definitely stay away from fast food
In addition to cooking everything in trans fat, hamburgers, fries and milkshakes (burritos, macaroni and cheese and sandwiches are also harmful) have a lot of salt and sugar. In essence, these are empty carbohydrates with no nutrients. Stay away from fast foods if you're seriously considering losing weight.
Step 6. Eat like a king for breakfast, a prince for lunch, and a beggar for dinner
Have you heard this phrase? There is some truth behind this. Eat early to boost your metabolism and have enough energy to comfortably make it through lunch. Then, as you head to dinner, start slowing down. Finally, have the smallest meal of the day. Here are some examples of meals you can cook for yourself throughout the day, always interspersing with a small snack:
- Breakfast: egg white omelet with spinach and chicken breast, a banana and fresh blueberries.
- Lunch: leftover salmon fillet with quinoa and a small salad.
- Snack: a handful of pistachios.
- Dinner: Chinese cabbage stew, carrots, mushrooms and peppers.
Step 7. Create a calorie diary to record information about your diet
Creating the journal and writing in it consistently will help you know when you've crossed the line. It will show which foods worked well and if they tasted good. It will show your difficulties, which is always fun to remember after turbulent times!
Become an expert at counting calories and portion sizes. It will be difficult to calculate everything at first, but after a while everything will come naturally. Be methodical when calculating how many calories are in a certain food or meal. Be precise! Lying to yourself is not worth it, as the only one who loses is you
Step 8. When you falter (and that happens to everyone), don't splurge
It is normal to waver from time to time and eat something "inappropriate". Everyone does it. But when you falter, don't give up. Never justify exaggerations and extravagances. Doing so will only make the process even more difficult.
Method 3 of 3: Practicing Exercises
Step 1. Walk everywhere
Need to go to the market? Go on foot. Need to go to the 15th floor of a building? Use the stairs instead of the elevator. Need to get to soccer practice? Walk. See every opportunity to walk as an opportunity to burn calories and get in shape.
Buy a pedometer. It will track the number of steps you walk during the day, and can be tucked into your waistband so no one sees you. A good pedometer will convert the number of steps taken into calories burned. It is worth it
Step 2. Make it a habit to warm up and stretch before exercising
Play the best super motivating songs from the 80s and get ready. Warming up and stretching will help you get the most out of your workout. Besides, who can exercise if they're injured? Examples of warm-up exercises include:
- 20 crunches, 20 sit-ups and 20 burpees.
- Running in the same place at high intensity for one minute and then switching to one minute of light running, standing in the same place.
- Touch your feet, stretch your arms together, release your quadriceps and thighs, and don't forget your torso and neck.
Step 3. Try breakout training
You will be active for a short period of time, doing moderate and light exercise for the remainder of the session. Scientists have shown, in several studies, that people who do break-in training actually end up exercising for less time and burning more calories than people who constantly work out at medium intensity.
An example of break-in training would be this: when running around a track, go as fast as you can for one lap, then run at a slower speed for three laps. Every four laps is a circuit. Feel - and love - the calories going away
Step 4. Play sport
The good thing about sports is that they are competitive. In turn, competition makes us push our limits in search of victories. You might be thinking, "I'm not good at sports" or "I don't feel good doing sport." Remember that people respect those who work hard and those who respect themselves. If you think playing football, basketball or swimming would be fun and keep you excited, go ahead. Let your competitive streak burn the calories for you.
Step 5. Use aerobic equipment
Join a gym for access to cardio machines if you don't have any at home. Try the following machines and see which works best for you:
- Belt. The treadmill may be worse than free running, but it's definitely better than nothing. Try to find a good, fast rhythm that makes you sweat.
- Elliptic. You can set a different resistance strength for most ellipticals, making this a good double strength/cardio training.
- Exercise bike. If you're taking a spinning class, get ready to work out. An exercise bike spinning class is a great way to lose weight.
Step 6. Cross-train
Cross-training will trigger your strengths in a number of different ways and pulls together exercises in a way that doesn't make you bored. Cross-training regimens, like Crossfit, may not be the best options for burning a lot of calories quickly (they're better suited to replacing fat with lean muscle), but it's worth a try. Suddenly you can find new inspiration!
Step 7. Dance a lot
To truly start testing your aerobic fitness, try dancing. No, not necessarily in your room, although this is always encouraged. How about a dance class at your local club?
- You can also try something like basic jazz or pop and hip-hop lessons if you know the dances.
- You can also experience Zumba which combines international and Latin music in one fantastic workout. Zumba, like traditional dance classes, is taught by an instructor.
Step 8. Exercise twice as long
You will probably need to exercise twice as much to reach your goals. It's best to choose a couple of exercises that you like, because you're going to spend a lot of time doing them to lose weight.