If you wish to lose a lot of weight in a really short period of time, follow for the steps listed below. However, you must remember that any weight loss program requires a change in lifestyle and healthy habits should be adopted for the long term.
It all boils down to a numbers game
When you set a goal, it’s important to know how to go about achieving that goal. Before you start counting calories, know exactly how many you need to stick to in order to lose weight fast in 1 week.
Let’s say you wanted to lose 10 lbs in one week:
1 pound is 3,500 calories.
3,500 x 10 = 35,000 calories to be lost
35,000 / 7 = 5,000 lost per day
2,000 cal per day – 5,000 = -3,000 calories per day
As you can see, keeping to a -3,000 calorie per day diet is just ridiculous. However, an incredibly strict diet, exercise, and the loss of the initial water weight (depending on your size–the bigger you are, the easier this will be) may put you nearer to this goal than the math allows for. What’s more, your weight fluctuates around 2 pounds per day, adding a margin for error.
Luckily, it’s not just diet that controls calories: exercise does as well. In this rapid and intense diet, both are needed.
Keep a journal
Being obligated to face what you’re eating is going to keep you conscious of what you decide to put into your body. Keep a journal and write down every single thing you eat and drink for this week.
Make yourself accountable. Show your journal at the end of every day to a friend, family member, or trainer. Knowing you have to face another person’s judgment might give you the extrinsic motivation you couldn’t give yourself. If they’re willing, have them keep a daily log of their diet with you.
You don’t have to just log your food! Log your exercise, too! That way you’ll see your combined efforts and be totally wowed.
Share with others
Sometimes its hard to be so strict on ourselves when we’re going through something alone. After all, does the world end if you eat that candy bar? No. Grab a friend and let them help you on your quest.
Make every social activity active. Get your family and friends cooking instead of going out. When your community is supporting you and not showering you in temptations, success will come a lot easier.
Make Changes to your Diet
Cut out processed goods. Having a low-energy-dense diet is the simplest way to lower your intake of calories and still maintain feelings of fullness and keep the hunger pangs at bay. This is code for dishing up the veggies, opting out on the french fries, and still feeling full.
Energy density is the amount of calories (or energy) in a certain weight of food. If a food has a lower energy density, it provides fewer calories per gram. That means if you stock up on these foods you can eat till the cows come home and not see the result on your waistline. After all, 400 calories of fried chicken is a lot less food than 400 calories of salad.
Basically, foods like fruits and vegetables fill us up more quickly without the calories. Protein and carbs have 4 calories per gram; fat has 9. Fiber has between 1.5 and 2.5 and, of course, water has 0.
To maintain a low-energy-dense diet, load up on fruits, vegetables, whole grains, lean dairy and meats (foods that have high water and fiber content), and avoid processed goods.
The easiest way to avoid processed goods is to skip the fast food and restaurants. If you make it, you know exactly what’s going into your body.
Eat frequently throughout the a day
In addition to three small meals, keep on snacking (healthily). Your meals should be smaller, but you’ll feel more full.
There’s a science behind it, too. When we eat, our thermic effect of food (or TEF) raises. A high TEF raises our metabolism, reduces feelings of hunger, and ultimately leads to weight loss.
Because you’re eating more often, your meals need to be smaller portion sizes. You’re not eating more; you’re just spreading it out through the day.
Your snacks should be healthy and a healthy portion size. Munch on fruits, nuts, or low-fat yogurt. If rationing and time are issues, premeasure your snacks and put them in resealable baggies. You won’t overeat and you can grab one on your way to work.
Learn about portion control
By portion control standards, an adult should eat 3 oz. (90g) of protein, 1/2 cup (87.5g) of starch and 1 cup (175g) of vegetables per meal. Eating any more than what your body needs will only increase your weight; however, understand also that eating less than what your body needs will lead to weight gain (or a stagnated weight) as well.
You must eat in order to avoid your body shutting down and retaining weight. Use visual cues if portion-sizing is Greek to you. 1 bell pepper is a serving of vegetables–about the size of a baseball. An apple is 1 serving, that’s a tennis ball. A serving of pasta is the size of a hockey puck. A serving of cheese is the equivalent of four playing dice. And chicken? Think of a deck of cards.
Drink at least 60 ounces of water a day
Add a glass before bed and one when you wake up, and drink a glass (or two) before each meal. Cleaning the body of daily toxins is one of the best ways of losing weight. What’s more, the added liquid gives you the sensation of feeling full even before you start eating.
Carry a bottle of water with you daily and make a habit of drinking from it often. The more you drink, the more you will want and the better you will feel. A hydrated body has more energy.
The Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
Exercise must be a regular activity in your day even after the week is up if you want to continue to lose weight or maintain a healthy weight. Exercise also builds your energy and increases your metabolism, and both help make your weight loss endeavor more successful. Because exercise methods for losing weight are subjective and dependent upon your health, meet with your doctor to discuss the best exercise routine for your personal needs.
Cardio burns more fat than strength training, but both are needed for maximal weight loss. If running isn’t your thing, choose an easier-on-the-knees activity like swimming or the elliptical machine.
Look into High Intensity Interval Training, or HIIT. The National Institute of Health says HIIT “involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise).” They also say that “…such benefits, especially weight loss, are amplified with HIIT.” So, next time you get on that machine, rotate going all out with relaxing and you’re done in 15 minutes.
Plenty of activities count as a cardio workout that you may not even realize. Here are the calories burned in 30 minutes of each activity:
Aerobic dance – 342
Boxing – 330
Jumping rope – 286
Tennis – 232
Basketball – 282
Swimming (freestyle) – 248
Start strength training
Those who do cardio and strength will burn the most fat and build muscle. If you’re new to weights, use a buddy or consult a trainer at your gym.
No time for the gym, huh? No problem! Invest in hand weights or dumbbells for your home. You can get a workout in wherever, however, and without the monthly fee.
Add yoga. Let’s face it: 10 pounds in one week is a steep goal. You need to burn as many calories as possible. So why not do some Yoga while Homeland is playing in the background?
Yoga burns 3-6 calories a minute. After an hour in front of the TV, you’ve knocked off 180-360 calories.
Yoga is not the most intense workout, no. However, it has shown to lead to mindful eating (which other workouts do not correlate with) which, in turn, leads to greater weight loss.
Stay moving. So, you’ve been to the gym 5 times already this week and you’re yoga-ed out. What else can you do?
Bike to work. Take the stairs and skip the elevator. Take whatever little opportunities you can to burn those calories and get active.
Do those household chores you’ve been putting off. You’d be surprised how washing the car, tending the garden, and rearranging the furniture can make you break an unintentional sweat.
- Juicing. This diet takes your food and puts it in liquid form. 24/7, it’s juice. You can buy juices just for this purpose at the store in a wide variety, but juicing your own fruits and veggies is much cheaper.
- The Master Cleanse Diet. You only drink an elixir of 2 tablespoons (30 g) fresh-squeezed lemon juice, 2 tablespoons grade-B organic maple syrup, 1/10 (.5 g) teaspoon cayenne pepper, and 10 ounces filtered water. That’s it.
- Visit the sauna. A trip to the steam room will quickly shed that water weight off of you. You won’t lose fat, but you may lose inches. It’s important to stay hydrated and not visit the sauna too often. A 15-20 minute visit once a day is plenty. When you get out, drink a glass of water. Also, saunas are not safe for children. It’s best to leave them at home (supervised, of course).
- Consider body wraps. Most spas nowadays offer a plethora of wraps that claim to tone your skin and add to weight loss. Take a gander at what your local spa has to offer and give it a try. The more common types are mineral, detox, slimming, and cellulite. Each one uses slightly different herbal remedies; pick the one that seems most catered to your needs.
- 2 oz. grains, 1/2 cup fruit, 1 dairy
- 2 cups whole-grain flaked cereal with 1 cup skim milk and 1/2 cup slice banana. Total: 370 calories
- 2 slices whole-grain toast, each spread with 1/4 cup reduced-fat or nonfat ricotta and topped with 1/4 cup fresh peach slices or drained peaches, canned in juice. Total: 290 calories
- 1 whole-grain English muffin, toasted, open face. Layer each half with 1/2 cup nonfat cottage cheese, salt-free Italian seasoning mix, and 2 fresh tomato slices. Total: 317 calories
- 2 packets instant oatmeal topped with 1/2 cup fresh or frozen blueberries warmed in the microwave. 1 cup low-fat vanilla yogurt. Total: 325 calories
- 2 frozen whole-grain waffles topped with 1/2 cup unsweetened applesauce warmed in microwave, sprinkled with apple-pie spice, plus 1 cup skim milk. Total: 310 calories
- 2 oz. grains, 1/2 cup vegetables, 3 oz. meat/beans
- 1 whole-wheat pita filled with 3 oz. tuna in a pouch, plus 1/4 cup each of grape tomatoes and baby carrots with 2 tablespoons light ranch dressing for dipping. Total: 413 calories
- 1 whole-grain bagel with spicy mustard, 3 oz. sliced smoked deli turkey and 1/2 cup field greens drizzled with 2 tablespoons low-fat balsamic vinaigrette
- 2 slices toasted whole-grain bread spread with 1 tablespoon purchased roasted red-pepper pesto, filled with 1 1/2 microwaved veggie burger patties and 1/2 cup total sliced tomato, red onion, and romaine leaves. Total: 334 calories
- 6-inch fast-food deli sub on whole wheat with mustard, filled with 3 oz. lean ham and 1/2 cup raw veggies (lettuce, tomato, onion, peppers, shredded carrots). Total: 290 calories
- 1 whole-grain wrap with 3 oz. grilled chicken, 1/4 cup each drained artichoke hearts and roasted red peppers canned in water, with 2 tablespoons low-fat balsamic vinaigrette. Total: 354 calories
- 1 oz. grain, 1 1/2 cups vegetables, 1 dairy, 2 oz. meat/beans
- Quick taco salad: 1 cup romaine salad mix topped with 2 oz. skinless grilled chicken breast, 1/2 cup salsa and 1/4 cup reduced-fat shredded Cheddar. 1 corn tortilla. Total: 345 calories
- 1 1/2 cups broth-based vegetable soup sprinkled with 1/3 cup grated Parmesan, followed by 1/2 cup cooked wild rice and 2 oz. grilled fish such as tilapia, orange roughy, salmon. Total: 485 calories
- Fast-food salad made with 1 1/2 cups greens and vegetables, 1/3 cup shredded cheese, 2 oz. grilled chicken breast, croutons, and low-fat dressing. Total: 320 calories
- 1/2 cup canned reduced-sodium black bean soup topped with 1/3 cup shredded Cheddar served with 1 1/2 cups garden salad mix drizzled with 2 tablespoons low-fat balsamic vinaigrette. Total: 335 calories
- 1/2 cup whole wheat couscous sprinkled with 1 oz. feta, plus 1 1/2 cups grilled asparagus and 2 oz. grilled shrimp. Total: 365 calories
- 1 cup fruit, 1 dairy, Discretionary calories (about 200/day)
- 1 cup fresh melon (or 1 cup pineapple chunks, canned in juice), 1 reduced-fat string cheese, 2 oz. almonds. Total: 520 calories
- 1 cup fresh cherries (or 1 medium sliced pear), 1 cup nonfat cottage cheese, 1 1/2 oz. sunflower seeds. Total: 505 calories
- 2 small plums (or 1 medium apple), 1 1/2 oz. reduced-fat Cheddar, 2 oz. peanuts. Total: 555 calories
- 1 cup fresh raspberries mixed into 1 cup reduced-fat raspberry yogurt, 1 oz. walnuts. Total: 520 calories
- 1 cup grapes, 2 oz. reduced-fat smoked Gouda, 2 oz pecans. Total: 610 calories
Here’s a Meal Plan that will help you shed weight fast in 1 week
The 1,600-Calorie Easy-Does-It Meal Plan
Because the calories in all of our five breakfast, lunch, dinner, and snack options are roughly the same, you can mix and match them as you please — Breakfast 2, Lunch 5, Dinner 1, Snack 4 — to create a day’s worth of easy-to-assemble meals.