Losing weight is all the way possible in a period of one week in case you make the appropriate changes in your habits and follow a healthy approach of living. Although fast weight loss is not a justifiable method, it can be a commendable start to encourage you to continue on your weight loss effort. The following simple and easy tips to lose weight in just one week can assist you in losing water weight but not your overall fat.
Methods to Loss Weight in One Week
Adopting some healthy practices can aid you to lose weight in one week at your home very easily.
A. Change Your Lifestyle Habits
It is our own habits that determine the quality of our life and health. Adopt good habits and give up the bad ones, you will find some positive changes in your health.
1. Set a Genuine Goal
Of course, goals are essential to inspire yourself to lose weight. However, you must be realistic while making goals. Unrealistic and impractical goals can only be restraints in your effort for weight loss.
2. Fix a Time
Make a habit of becoming a slow eater, and relish the food you are eating. Fix a timer for around 15-20 minutes, and make sure you are investing every minute cherishing the dish placed before you. Watchful eating and chewing can assist you in weight loss very effectively. Remember that hogging on your food can only result in overeating because your stomach has no time to inform your brain that it is full now.
3. Lower Your Portions
It is always vital to check what is served on your plate both quality-wise and quantity-wise. Controlling your portion is not just a worthy practice to lose weight, but it decreases unnecessary energy intake as well. Try to cut the portions in half and make sure you are always selecting smaller portions.
Studies show the association between obesity and large portions. It also informs that for managing your weight, you can consume larger portions of low-energy-dense food products. Lowering your portions is one of the most effective tips to follow at home to lose weight in 1 week.
4. Never Eat in Front of the Television
The merger of your television time with your dining time can result in mindless and careless eating habits. You have a tendency to concentrate on what is taking place on the television screen and are then unaware of what is going on inside your mouth as well as stomach. At last, you lead to overeating.
A study published in the American Journal of Clinical Nutrition demonstrated that watching television and eating can have a negative influence on health status and enhance energy intake. Eat your food at the dining table and focus on the food you are eating.
5. Eat Watchfully
You must commence eating food before you feel too hungry and discontinue before you are full. The reason being, we generally eat more food than we, in fact, should when we starve. That is why those people who starve themselves to lose weight only result in gaining more weight. You need to eat in a slow manner and not when you are starving. Besides, you need to discontinue eating food just before you are about to be full and satisfied. Eating mindfully is one of the most influential tips to follow at home to lose weight in 1 week.
6. Follow the 80/20 Rule
This rule is very exciting to follow for losing weight. It permits you to consume nourishing food 80% of the time, leaving 20% of the time to relish your preferred foods. In this way, you can eat less food and control yourself whenever you feel like eating. Following the 80/20 rule is one of the most successful tips to follow at home to lose weight in 1 week.
7. Get Sound and Adequate Sleep
Your sleeping patterns have very much do with your weight. The deficiency of sound sleep can ultimately result in weight gain.
A study demonstrated that those who slept less than 5.5 hours generally consumed more carbohydrate-rich snacks than those who slept for 7 hours. You should practice deep breathing workouts and obtain sound sleep to normalize your hunger-satiety hormone.
8. Keep up a Positive Outlook
Keep up a positive attitude all the way through, and always tell yourself that you are active and healthy. People generally do not understand, but what you do to yourself can leave a dramatic influence on your mind, and at last, on your life. Lower your stress levels and learn not to take everything in your life too seriously. Keeping up a positive outlook is one of the most helpful tips to follow at home to lose weight in 1 week.
B. Alter Your Food Habits
As the famous saying goes, “you are what you eat”. Besides, you are also what you do not consume. What you keep eating has the most significant role to play in keeping you hale and healthy and assisting you in losing weight in a week’s time.
1. Eat Plenty of Vegetables and Fruits
Vegetables and fruits play an important role in health and weight management. They are very low in calories and consist of fiber and water. The plenty of fiber and water can make you feel full immediately, thus discouraging the consumption of junk food or overeating.
An American study showed that there was an association between the consumption of vegetables and fruits and enhanced weight and fat loss. Eating plenty of vegetables and fruits is one of the most effective tips to follow at home to lose weight in 1 week.
2. Drink Soup in a Regular Manner
Drinking soup at the start of food can curtail your appetite, and you will result in eating less food. Besides, soups can be highly nourishing but low in calories, exactly something all those who wish to lose weight require.
A study conducted at Pennsylvania State University showed that drinking low-energy-dense soup can assist you in lowering your calorie consumption and augment weight loss.
You can preferably drink vegetable-based soups, chicken soups or beef broth, and tomato soups without cream. These soups will fill you up with a smaller number of calories. Ensure you make soups without the use of fats or thickeners. Drinking soup in a regular manner is one of the most effective tips to follow at home to lose weight in 1 week.
3. Eat Whole Grains
Whole grains fall under the category of the healthiest foods which you will find in your home. These whole grains are digested slowly, which makes sure you feel full for a longer period of time. Consuming whole grains reduces visceral fat and body weight, which is vital to develop insulin resistance. Eating whole grains is one of the most effective tips to follow at home to lose weight in 1 week.
4. Exclude Sugar Consumption
When it comes to injurious health effects, sugar can be worse than fat. Sugar-sweetened carbonated soft drinks and beverages are the main contributors to weight gain.
A study conducted by the Harvard School of Public Health showed that intake of sugar-sweetened beverages can lead to weight gain in women. Excluding sugar consumption is one of the most effective tips to follow at home to lose weight in 1 week.
5. Escape Bacon
Bacon consists of lots of fat. A total of 68% of the total calories you receive from bacon in fact come from fat, while around 50% of that is saturated fat.
As per a Canadian study, a diet high in saturated fat may contribute to obesity. It can have serious results, and the best method to escape them is by skipping bacon. Instead, you can substitute it for some eggs or veggies.
6. Consume Green Tea
Health specialists worldwide vouch for green tea for a specific reason. It is remarkably healthy. Green tea is popular to enhance the calorie-burning mechanism in our body.
As per a study, green tea can assist you in losing weight (you might have to consume around 6-7 cups a day). Green tea consists of a lot of antioxidants, the most potent of them is the catechins, which boost metabolism and decrease body fat. Consuming green tea is one of the most successful tips to follow at home to lose weight in 1 week.
7. Consume Healthy Snacks
When you are making efforts to lose weight, picking up a healthy snack is challenging. As per a number of studies, snacks that are rich in protein and fibre are helpful in reducing hunger, imparting satiety, and helping weight loss.
Fruits, granola bars, or a pack of oatmeal, plain popcorn, fruits with yogurt are able to serve the purpose. These consist of small number of calories and are much better than calorie-rich snacks. Consuming healthy snacks is one of the most worthy tips to follow at home to lose weight in 1 week.
8. Avoid Anything Creamy, Crispy and Cheesy
Avoid fried foods, sauces, and calorie-rich eatables. You can avoid the cheese when eating sandwiches. Stay away from adding butter or mayonnaise while preparing something at home. Pepper and lemon are a great blend for zest. Ditch the creamy soups and adopt the broth-based soups. Cheesy and creamy foods are potentially one of the greatest sources of saturated fats, and therefore, have the recipe for self-destruction. They escalate bad cholesterol and make you susceptible to heart disease and weight gain. Avoiding anything creamy, crispy and cheesy is one of the most successful tips to follow at home to lose weight in 1 week.
9. Eat Good Fats
Eating good fats assists in nourishing the cells and keeping the body working at ideal levels. Sources of good fats are foods high in omega-3 fatty acids, walnuts, avocados, a mix of seeds, and so on. They help in losing weight by curbing hunger pangs and improving satiety. Eating good fats is one of the most successful tips to follow at home to lose weight in 1 week.
10. Drink Abundance of Water
Get in the habit of drinking a glass of water before and after a meal. Drinking a glass of water before having food prevents overeating and after a meal aids digestion. Those who consumed more water and less soda or other calorie-rich beverages were more successful in weight loss. Several American studies have also supported the efficiency of water in helping healthy weight loss. Drinking abundance of water is one of the most successful tips to follow at home to lose weight in 1 week.
11. Take Vitamin C
It is wise to think of vitamin C as one of the suitable nutrients for losing weight. The fruits which are high in vitamin C, such as grapes, oranges, kiwis, etc., keep up your health and stop you from eating more. These make you feel full at the same time not offering too many calories.
Vitamin C assists you in burning more fat and is inversely associated with body mass. So, eating vitamin C-rich foods can help in weight loss. Taking vitamin C in your diet is one of the most helpful tips to follow at home to lose weight in 1 week.
C. Alter Your Workout Habits
The way you shape your body determines the way you shape your life. It is no surprise that people who wake up early and run in the morning result in being healthier. Do you also wish to be like those people? If yes, it is always better to keep your body moving.
1. Practise Yoga
Yoga benefits all your body parts. If practised in a regular manner, it can also assist in weight loss and in getting you back in shape. Yoga helps in getting a solid mind-body connection. You will be informed about what you are consuming, and you will get to know when you are full. This motivates watchful eating, a practice that keeps you hale and healthy.
A study published in Alternative Therapies in Health and Medicine showed that doing yoga could aid reduce weight gain and enhance cardiovascular flexibility and fitness. Practising yoga is one of the most effective tips to follow at home to lose weight in 1 week.
2. Burn Those Extra Calories
You can burn several extra calories daily by performing a few simple and easy workouts. You can simply walk a mile in 20 minutes or clean your house for half an hour. Such types of activities can aid burn calories efficiently.
3. Lift More Weights
Lifting weights is a smart way of losing body fat. Weight-lifting burns body fat and aids in building lean muscles. It is also successful in decreasing belly fat. “More muscles” is meant by “quicker metabolism,” which is something that all those who wish to lose weight must keep in mind. Lifting more weights is one of the most successful tips to follow at home to lose weight in 1 week.
4. Workout in the Morning
Morning workout assists in controlling appetite and avoiding excessive calorie consumption and is more successful in assisting you losing weight compared to evening workout. It mends the quality of sleep at night as well. Ultimately, this could also encourage weight loss. Working out in the morning is one of the most successful tips to follow at home to lose weight in 1 week.
The Bottom Line
Losing weight is not very difficult in case you are concentrated and disciplined, and follow the correct approach to accomplish your goal. You can lose weight in a week at home very easily in case you pair it with lifestyle perfection, healthy eating approaches, and workout at least 150 minutes a week.