How to lose weight in a week is a common question that adults all over the country often ponder when creating weight loss goals. The amount of weight loss you achieve is primarily up to your will and desire to succeed, but it will also be affected by how you eat, exercise, and how you structure your daily routine. Listed ahead are some tips on how to succeed on a one week weight loss program in addition to how much you can reasonably achieve over one week.
How Much Weight Can you Lose in a Week?
Current recommendations for weight loss are quite modest. The Centers for Disease Control and Prevention currently recommend that adults aim for about one to two pounds of weight loss per week. When taking a closer look at what it takes to lose a pound or two per week, you should understand that it takes a fair amount of effort to be successful.
Weight loss is greatly dependent on creating a caloric deficit each day, generally created by a combination of decreasing caloric consumption as well as increasing the amount of daily physical activity. A general rule of thumb is that for every 3,500 calorie deficit you create you lose about one pound of fat. With that said, creating a 500 calorie deficit each day throughout the entire week will add up to about one pound of fat loss. If you want more weight loss, your caloric deficit will need to be increased.
However, how much weight can you lose in a week, safely? It seems that a combination of dieting and increasing physical activity is one of the best ways to increase your weight loss. Creating a 500 calorie deficit each day from diet alone can help boost your success to a pound per week, but if you add in ample physical activity (not necessarily exercise) then your chances for success are greatly increased.
Consider the scenario of hiking. If you are already decreasing your calories each day by 500 for one full week and you spend two to three hours hiking each day (or about four to five mile distances) you are likely to hit much more than two pounds each week. Hiking is helpful because the amount of time it takes you to finish the hike is well spent, since it keeps you active and it avoids resting time (more on resting will be explained ahead).
How Much Weight Can you Lose in a Week on a Diet?
If you are interested in losing about five to ten pounds of weight in an entire week, it should be explained that you will not lose 100 percent fat on this type of program. Sadly, fast weight loss such as this usually incorporates muscle atrophy and loss, since the body is doing everything it can to spare energy for minimal health.
One of the best ways to lose a great deal of weight is to go on a low carb diet. Carbohydrates tend to combine with water in your body and cause expansion of your fat cells, which could be a reason behind pants fitting snugly. Going on a low carb diet is a popular way to reduce weight in a very short amount of time. However your weight loss that occurs on this type of program will mostly be due to water loss, muscle loss, and some fat loss. With that said, there are some things you can do to boost your success for weight loss throughout a one week period. Listed ahead are some tips for your success.
Tips on How to Lose Weight in a Week
Cut the Carbs, Increase your Lean Protein
So yes cutting the carbs from your diet can help you to slim down and to lose weight, but the idea with this is you should still eat. Consider dropping the amount of carbs you eat throughout the week to a minimum (excluding vegetables and some fruits) as a way to cut the pounds. In addition, consider adding more lean protein options to your diet including chicken and some fish (salmon is not necessarily a lean protein, but it is very healthy).
Cut Out the salty, Fatty Junk Foods
It may seem quite obvious that if you want to lose weight in one week you will need to stop eating junk foods. However, the definition of junk foods may surprise you. Many foods you purchase may have labeling that state it is healthy, but many health foods may actually be bad for you. Be mindful of foods such as nuts (high fat and calories), bananas (high sugar and calories), whole wheat bread (high carbs with little natural nutrients), and fruit juices (mostly sugar) when you are looking to lose weight. The argument can be made that most of these foods are good for your health, but they are not typically the best when you are looking to lose weight.
Eat When Hungry
Your mind plays tricks on you throughout the day and if you eat when you think you are hungry then you could be setting yourself up for failure. If you want to lose weight over the course of a week, you should only eat when your stomach tells you it is time to eat, rather than eating at specific times of the day.
Do Not Starve your Body
One of the most common mistakes in weight loss is to starve the body. Reducing the amount of calories you eat in a drastic way can be a signal for your body to decrease the amount of energy that goes into maintaining your body processes, which actually decreases your metabolism. If you want to know how to lose weight in a week then consider eating foods that are lower in calories such as raw veggies.
Increase your Activity
As mentioned above, hiking is a great way to lose weight. Hiking increases the total amount of activity you perform, but it also prevents you from sitting throughout the day. Consider adding hiking, walking, biking, volleyball, or any other activity that you find to be fun as a way to increase your caloric use.
One way on how to lose weight in a week is to drink coffee. No, coffee does not cause you to lose weight, but the caffeine in coffee can help to suppress your appetite. Consider drinking black coffee and skip on adding sugar or cream to keep the calories down.
Get a Fitness Tracker or Phone App
Following your weight loss is important when you are in the thick of it all. The use of a fitness tracker can be a great motivating tool that can help you to track how many calories you burn throughout the day. In addition, smartphone apps that track your calories consumed can help you to make sure you are eating exactly what you are supposed to. Utilize these two tools as much as you can to get the results you want.
Find a Step-by-Step Process
If you want to drop the pounds over the course of one week, you will need to have a laid out program that details how you will be successful. Consider writing out your steps to success out so that you can have a visual reminder, but also so that you can map out how you will get your weight loss.
Final Thoughts on How to Lose Weight in a Week
Losing weight is a challenging journey for many adults and if you want the answers on how to lose weight in a week then consider the tips above.
The information above is intended to aid in your motivation, education, and to help you to make the best choices for your body weight and your health. Consider using a one week weight loss plan as a way to get started for your overall success.