How to lose weight: 7 steps to lose 4.5 kg in 7 days | how to loss weight fast?

 7 steps to lose 4.5 kg in 7 days

If you want to know how to lose weight quickly and effectively, you need to follow a strict fitness regimen. This plan will work wonders especially for people who want to lose a lot of weight in a short period of time. Although not a long-term fix, it can help kick off 2018 on a positive note and provide some motivation to lose (more) weight. You will be able to see results after following these simple tips for one week.

 

However, before you start following this weight loss regimen, you should know that you are not going to lose pure body fat. Due to the caloric deficit required to burn each pound of fat, it is impossible to lose 4.5 kg of pure body fat in just one week. Although much of the weight you lose will certainly be body fat, you will tend to shed pounds by shedding excess water from your body. That's because the plan involves lowering insulin levels and ridding the body of stored carbohydrates that retain water.

 

Your body can store about 300-500 grams of carbohydrates in the form of glycogen, which is known to hold about three times its weight in water. Lowering insulin levels in your body will also cause your kidneys to excrete excess sodium, ultimately leading to less water retention. In addition to reducing body fat and water weight, your body can also shed a few pounds due to undigested food and fiber, as well as less intestinal waste in your digestive system. Here are 7 simple steps to lose weight in 7 days:

 

1. Cut carbs, increase protein

A low-carb diet can play a major role in shedding pounds quickly. There are various studies that support the fact that a low-carb diet is extremely effective in losing weight and improving overall health. You can also reduce water weight and bloating through a short-term reduction in carbohydrate intake. If you choose a low-carb diet, you can start seeing results on your scale as early as the next morning after starting the diet.

Protein helps jumpstart your metabolism while reducing your appetite. Therefore, your diet should include heavy protein foods to help you lose weight. Cut back on starchy carbs and sugars for the week and replace them with low-carb vegetables. Increase your protein intake in the form of eggs, lean meat and fish.

 

2. Avoid processed junk food, eat whole foods

Another key to losing weight fast is eating simple whole foods. These foods tend to fill you up and make it easier to eat fewer calories without feeling too hungry. So stick to one-ingredient whole-grain foods throughout the week to help you lose weight fast. And stay away from foods that are processed or packaged. Remember that lean protein and low-carb vegetables are your go-to foods during the diet.

 

3. Reduce your calorie intake

If you are trying to lose weight, one of the most important factors to keep in mind is to reduce your calorie intake. The key to fat loss is to eat fewer calories than you expend. So if you want to reduce your calorie intake, follow these simple tips:

 

A. Count your calories: You can use a calorie counting app to know exactly what's in the food you eat when you're trying to plan how to lose weight. This way, you can accurately track the calories and nutrients you consume. b. Reduce the number of meals: Make it a habit to eat dinner early and avoid anything after dinner to help digestion. C. Limit condiments: Some sauces and condiments are high in calories. Avoid including them in your regular diet. d. Load up on veggies: Cut back on starchy carbs and added fats on your plate, but load up on fresh, healthy veggies instead. E. Opt for lean protein: Even if you eat protein-rich foods, choose proteins that are lower in fat, such as chicken and fish. F. Don't Drink Calories: Avoid sugary drinks, carbonated drinks, and sodas while dieting. Opt for water and zero-calorie drinks instead. Protein shakes are good too, but consider them a meal as they are quite filling.

4. Incorporate HIIT into your fitness regimen and lift weights

While it's important to remember that your diet is an integral part of your weight loss plan, one of the easiest ways to shed a few pounds is through exercise. You need to be able to strike a balance between the two to achieve effective results. The exercises you could do during the week are resistance exercises - such as lifting weights - which lead to similar weight loss as aerobic training. These will also help you add and maintain muscle mass and strength.

 

Other workouts, such as full-body resistance training, are a great way to reduce carbohydrate storage and water weight in the body. This will help your efforts to lose weight faster. Weight lifting also has some benefits, such as protecting your metabolism and hormone levels, which often tend to drop when you're dieting. High-intensity interval training has also been shown to be a very effective method to lose weight quickly.

According to research, just 5-10 minutes of HIIT can benefit your health and weight loss up to five times more than regular exercise. Similar to weightlifting, HIIT workouts can quickly reduce muscle carbohydrate stores and increase metabolism and fat-burning hormones, which are other important aspects of weight loss.

 

You can do HIIT exercises three to four times a week either as part of your regular fitness regimen or after a workout. Make sure you do these exercises at 100% intensity for maximum effect and most sprints should last no more than 30 seconds.

 

Some of the HIIT exercises you can do are as follows:

One section could consist of 10 repetitions of 20 second sprints with 40 seconds of rest in between.

 

The second part can be 15 repetitions of 15-second sprints with a 30-second rest in between.

 

The third part could have 7 reps of 30 second sprints with a 60 second rest in between.

 

Finally, the fourth part could be 20 reps of 10 second sprints with a 20 second rest in between.

 

These exercises can be done by jogging indoors or outdoors. They can also be applied to a cardio machine at the gym, such as a bike, rowers or treadmill.

 

5. Stay active outside of the gym

Increasing your daily physical activity can help you lose weight faster and burn extra calories. Your overall daily activities greatly affect your fitness and also help in the fight against obesity and weight loss. If you do a desk job compared to a manual job, your sedentary work life may mean you're not able to burn up to 1000 calories a day. This equates to 90-120 minutes of high-intensity exercise in the gym. You can incorporate simple lifestyle changes such as walking or biking to nearby destinations, taking the stairs instead of the elevator, standing more often, or even helping with chores. You'd be surprised how many calories you could burn by following these simple changes.

 

6. Try intermittent fasting

Another great way to lose weight is intermittent fasting. It helps you reduce your calorie intake as it involves reducing food consumption for a short period of time. Intermittent fasting could include a 16-hour fast with an 8-hour window for food consumption, or a 20-hour fast with a 4-hour window for food consumption. If you plan to combine fasting and exercise for effective weight loss, try fasting at a different time than exercising.

 

7. Reduce water retention with these tips

There are plenty of ways to lose water weight and look slim and light. Follow these simple tips to reduce water weight in your body to help you lose weight fast:

 

A. Dandelion extract: Take this supplement to help reduce water retention b. Drink coffee: Coffee contains caffeine and a healthy dose can help you burn more fat and lose excess water, according to several studies c. Be aware of your intolerances: Identify what foods your body cannot tolerate and stay away from them. Lactose or gluten can lead to excessive water retention and result in bloating. So they can be completely avoided.