It may sound pushy, but how to lose weight up to 10 pounds or 4.5 kg in a week can be done. But indeed, this diet is not recommended for just anyone.
This short-term and intense eating plan is considered a strict diet. This means that you are more likely to gain weight after completing the program.
Also, due to its restrictive nature, this diet is not suitable if you have a history of eating disorders. So, this strict diet is not a healthy, sustainable, or long-term solution.
With rapid weight loss, most of the weight you lose is water weight, not body fat. That's because you can't safely burn up to 4.5 kg of body fat in just a week.
Conversely, rapid weight loss can lower insulin levels and flush stored glucose (glycogen). As is known, to store each glycogen salt, the body needs three grams of water.
Reduced insulin levels can also cause the kidneys to release excess sodium, leading to decreased water retention. However, if you still decide to pursue short-term weight loss, the following steps can help you achieve it.
Remember, that this is not a program or a long-term solution and consult your doctor before doing so.
Here's how to lose weight fast in a week:
1. Eat less carbohydrates and more lean protein
The way to lose weight fast in the first week is to consume fewer carbohydrates and increase lean protein.
According to Health Line, you can lose several kilograms (kg) by following a low-carb diet in just a few days. In fact, many studies have shown that a low-carb diet is an effective way to lose weight and improve health.
Decreased carbohydrate intake in the short term can also reduce water weight and minimize the occurrence of flatulence. That's why people on low-carb diets often notice a difference on the scales the next morning after starting the diet.
On the other hand, making sure you eat plenty of protein can help reduce your appetite while increasing your metabolism.
So, if you want to lose weight in a week, it is very important to eliminate or drastically reduce all carbohydrates and sugar intake during that time.
Replace these nutrient-dense foods with low-carb vegetables, and increase your intake of eggs, lean meats, and fish.
2. Eat whole foods
The way to lose weight fast in the second week is to eat whole foods. Whole foods are foods derived from natural foodstuffs that contain all the edible parts and have not been removed or reduced from the edible parts.
Peanuts, green beans, kidney beans and other nuts with the epidermis are examples of whole foods. These foods tend to be very filling and make it easier to eat fewer calories without getting too hungry.
During the week, you should aim to eat mostly single-ingredient whole foods. Instead, you should avoid most highly processed foods.
3. Reduce calorie intake
How to lose weight quickly within the next week by reducing calorie intake. Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you take in more calories than you expend, you will not lose fat. Here are some simple tips to reduce your calorie intake when trying to lose weight:
- Weigh and record the food you eat.
- Use a calorie counter tool to track the number of calories and nutrients you consume.
- Cut back on all snacks and eat nothing after meals.
- Get rid of calorie-dense seasonings and sauces Fill your plate with vegetables and limit starchy carbohydrates and added fats for the week.
- Choose low-fat protein, such as chicken and fish.
- Avoid calorie source drinks, such as soft drinks, sweet fruit juices, and so on.
- Instead, choose plain water, zero-calorie drinks, tea or coffee without sugar
4. Lift weights and try high-intensity exercise
The way to lose weight quickly in the next week is by exercising. Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as lifting weights, is believed to cause the same amount of weight loss as regular aerobic exercise. It also helps you gain or maintain muscle mass and strength.
Full-body resistance training is also a great method of lowering the body's carbohydrate stores and water weight, which can lead to sharp weight loss.
Lifting weights can also protect your metabolism and hormone levels, which often drop during dieting. While high-intensity interval training (HIIT) is another highly effective exercise method.
Research shows that 5-10 minutes of high-intensity exercise can produce equal or greater benefits for health and weight loss as much as five times the amount of regular exercise.
Like lifting weights, this exercise can rapidly reduce muscle carbohydrate stores and also improve other important aspects of weight loss, such as metabolism and fat-burning hormones.
5. Always on
Always being active is also a way to lose weight quickly in a week. To burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you are not exercising can also play a very important role in weight loss and obesity. For example, the difference between desk work and field work can be up to 1,000 calories per day. This equates to 90 to 120 minutes of high-intensity exercise.
Simple lifestyle changes like walking or cycling to work, taking the stairs, taking a walk outside, standing up more or even cleaning the house can help you burn a lot of calories.
6. Do intermittent fasting
Fasting is also a way to lose weight quickly within a week. But not just any fasting, namely intermittent fasting.
Intermittent fasting is another effective and proven way to lose fat. Summarizing Medical News Today, intermittent fasting is a way of eating that involves regular short-term fasting.
This forces you to reduce your calorie intake, because you limit your eating in a short period of time. There are several different methods of intermittent fasting, such as the 16/8 method by skipping breakfast every day and eating for an 8-hour period. For example, 12 noon to 8 pm.
If you combine fasting with exercise, it may be best to fast at a different time from your exercise time.
7. Use tips to reduce water retention
The way to lose weight fast in the next week is to use water retention. These include:
- Dandelion extract: A supplement called dandelion extract is reported to help reduce water retention
- Drink coffee: Coffee is a healthy source of caffeine. Studies show that caffeine can help you burn more fat and lose excess water
- Watch your intolerance: Eating things you are intolerant of, such as gluten or lactose, can cause excessive water retention and bloating. So, avoid foods that you think are intolerant
The diet and lifestyle changes mentioned above are very likely to help you lose weight fast. But again, remember that most of this weight loss is due to water weight loss.
So, your weight will most likely come back up as soon as your carb and calorie intake increases again. In addition, this program should not be followed in the long term and is not a sustainable weight loss solution.
Good luck trying how to lose weight fast in a week!
