Every New Year thousands of people set a goal to lose weight but then fail to do so due to many reasons. Such setbacks will leave them demotivated and the thought of losing weight will not come to their minds until next year. But what you really need is not a date to set a goal, but a right mindset.
There is no next week, next month or next Monday which is going to help you lose weight. Set your goal right now and make a plan. We will help you kick start your weight loss with our 7 day plan and once you start seeing results you will be inspired automatically and start taking your weight loss journey seriously.
By following our 7 day plan you will lose upto 4.5kgs in one week. But keep in mind that you won’t be losing pure body fat because fat are stubborn and you cannot expect years of store fat to be dissolved within a week. Although will burn some amount of fat, what you will be losing in excess is water weight from your body.
Before starting any diet plan please consult your physician for any tips and advice. So here we go.
1. Increase Protein & Reduce Carbs
A low carb high protein diet helps majorly in losing excess body fat. There are many studies which has shown that a low card diet can help you lose weight and also improve your overall health. Protein will help you reduce your appetite and also boost your metabolism. When your appetite is reduced your cravings will also be in control.
2. Avoiding Processed Food
Cut down processed foods, sugary drinks and any other junk food and consume more whole foods. Whole foods are less in calories and also make you feel fuller. You will also be provided all the essential nutrients required by your body. Stick to eating whole foods for one whole week. Remember not to consume anything that is processed or packaged.
3. Reduce Intake Of Calories
Reducing calorie intake is one of the most important factors in weight loss. Choose foods that are low in calories but also contain essential nutrients. To accomplish this, follow the below tips:
- Use a calorie counting app to keep a track of your calorie intake. By doing this you will be aware of how much you are eating everyday.
- Do not have heavy meals at night or eat late night snacks which might affect your digestion.
- Avoid sauces and condiments which are high in calories.
- Add loads of green veggies to your diet.
- Opt for lean protein foods like chicken, eggs, etc
- Avoid consumption of sugary or aerated drinks. Instead opt for water or fresh fruit juices.
4. High Intensity Interval Training
High Intensity Interval Training or HIIT is a high intensity training regime which is a great way to lose stubborn fat quickly. You can also lift weights which will help in building muscle and also helps in losing weight at the same time.
According to some studies HIIT is 5 times more effective than normal exercise. Consult with your physical trainer who can prepare exercise routine best suited for you.
5. Active Life Style
You don’t have to restrict your physical activity only inside the gym. Increasing your daily activities even outside the gym will further boost your calorie burning process. If you have desk job where you sit in the same place for the whole day, you can take a break every hour and do brisk walking around your office or perform light exercises. If you have office nearby then walking or cycling to office is also a good idea. Take the stairs instead of elevator. By adding such small activities into your daily lifestyle, you will be surprised how much calories you will be burning everyday.
6. Intermittent Fasting
This is a method where you will reduce your calories intake by reducing food consumption. This is the most popular type of diet right now in fitness world. Most common intermittent fasting method involves 16 hr or 20 hr cycle. You can contact your physician to know more about how you can effectively follow this method.
7. Reduce Water Retention
There are many ways which you can use to reduce water weight from your body. Below are simple tips which will help you.
- Dandelion extract supplement will help you in reducing water retention.
- As per several studies caffeine content in coffee will help you in burning fat and also remove excess water weight.
- Foods including lactose and gluten can lead to excess water retention, so such foods can be avoided.
By strictly following above tips for 7 days you will extra lose weight and also feel healthier. As always consulting a physician before starting anything is a good idea.