Many women find losing weight difficult,
Especially when they need to reduce weight in a week or even a couple of days, or when they need to look good for an approaching occasion or event.
People frequently turn to crash diets or spend hours sweating out at the gym to achieve fast weight loss, such as 12 pounds in 7 days. In reality, there are several fad diets that promise to help you lose weight in a matter of days, but they are harmful to your body and health, leaving you ill, hungry, and nutritionally deficient.
There are alternative, less painful options for achieving this aim without dieting. To maintain a healthy physique that includes nutrition, fitness, appropriate sleep, and hydration, all you need to do is be a little more technical about your food consumption, exercise regimen, and lifestyle. The best thing is that these techniques will not only help you lose at least 20 pounds in two weeks but will also help you maintain a healthy weight in the long run.
These are by far the 21 most established, albeit technical and effective, techniques you may include in your daily life for rapid weight loss and long-term weight maintenance.
NUTRITION
Nutrition is one of the most essential factors to consider when embarking on a weight loss program. A well-balanced diet is essential for avoiding nutritional deficiency. If you want to lose 12 pounds in 7 days, you must pay attention to the following factors in terms of eating and maintaining enough nutrition levels for your body.
1. CONSUME FEWER CALORIES THAN YOU BURN
When trying to reduce weight, it is critical to keep track of your calories (at least for the first 7 days). Actually, the only method to lose weight is to eat fewer calories than you expend. It is important to remember that one pound of fat equals 3500 calories. As a result, you must burn 3500 calories more than you consume. However, this does not imply that you will go into hunger mode. To lose 1 to 2 pounds each week, all you need to do is cut 600 calories from your daily diet and exercise. Instead of succumbing to crash dieting, it is best to eat 1200 to 1600 calories per day and keep a food journal to track your calorie intake.
2. BURN 5000 MORE CALORIES THAN YOU TAKE IN
To lose 12 pounds in a week, you must burn 5,000 more calories than you consume each day. That is, indeed, too much for the typical individual, but you must push yourself to reach this objective. It should also be noted that the average individual burns around 2000 calories each day when engaging in daily everyday activities. This implies that if you consume exactly 2000 calories per day through food, you will not gain or lose weight. Simple adjustments in your lifestyle, such as walking instead of driving, using the stairs instead of the elevator, and simply breathing, can help you burn more calories.
3. DO NOT SKIP BREAKFAST
Breakfast is, without a question, one of the most essential meals of the day, and missing it in order to save calories is not a good idea. In fact, numerous studies have found that persons who ate breakfast on a daily basis had lower BMIs than those who skipped breakfast. So, start your day off well by eating a bowl of oats or whole-grain cereal topped with fruit or low-fat dairy. You may also get your protein from scrambled eggs, but avoid heavy and greasy meals for breakfast.
4. LEAN PROTEINS IS A MUST IN YOUR DIET
Incorporating lean proteins into your meals and snacks helps keep you fuller for longer, preventing overeating. Try 98 percent lean beef, skinless chicken breast, eggs, and certain fish, such as salmon. Vegetarians can receive lean proteins from soy products like edamame or tofu, low-fat yogurt, peanut butter, almonds, and beans. Furthermore, it is recommended to eat often at 3 to 4-hour intervals to regulate blood sugar levels and avoid overindulgence.
5. CUT THE CONSUMPTION OF SIMPLE CARBOHYDRATES
Simple carbohydrates, also known as refined carbohydrates, are easily absorbed by our bodies but contain little nourishment. As a result, it is best to avoid simple carbohydrates such as cookies, candies, molasses, honey, cakes, other baked sweets, and packaged cereals.
6. OPT FOR COMPLEX CARBS
Complex carbs, which are high in fiber and other nutrients, should be substituted for refined carbohydrates. Furthermore, they are digested by the body and delivered into the bloodstream at a slower rate. So include complex carbohydrates in your diet, such as brown rice, whole-grain pasta, beans and lentils, asparagus, and apricots.
7. AVOID FAST FOOD
Fast meals are often associated with unhealthy foods. Aside from being high in trans fat, fast meals like fries, burgers, and stakes are high in sugar and salt, which can lead you to gain weight. They are also nutritionally deficient. As a result, if you want to lose 10 pounds quickly, it is best to avoid fast food entirely.
8. EAT SMALLER PORTIONS
It may be reassuring to hear that lowering your portion size by 10% to 20% can also result in weight reduction. You may reduce your portion size by measuring it using smaller bowls and plates or measuring cups. Eating smaller, more frequent meals will not only keep you satisfied but will also increase your metabolism, resulting in weight reduction.
9. OPT FOR LIGHTER ALTERNATIVES
Switching to lighter meal options is one approach to expedite weight reduction. In other words, use low-fat versions of dairy products, mayonnaise, salad dressings, and so forth. Salsa or hummus may be used as a dip, mustard can be used instead of butter on sandwiches, skim milk can be used instead of cream in the coffee, and roasted sweet potatoes can be used instead of white potatoes. These small adjustments can have a significant impact on your weight and health.
10. AVOID LATE-NIGHT SNACKING
We can’t dispute that most of us indulge in mindless late-night munching while watching television or working late at night. We aren’t aware that we are putting unneeded calories into our bodies. It is recommended that you eat your meal before 9 p.m. If you want something sweet, try a dish of light ice cream or frozen yogurt. After that, just clean your teeth to reduce your chances of eating or drinking anything else.
11. EAT LOW AND MEDIUM GI FOODS
Foods with a high glycemic index should be avoided since they cause a spike in blood sugar levels. This would eventually result in a rise in insulin levels and fat accumulation in the body. On the contrary, low GI meals induce modest changes and a steady rise in insulin and blood sugar levels. They help in weight loss and reduce the risk of diabetes, in addition to keeping you full and giving energy.
HYDRATION
Appropriate hydration is just as essential as proper eating when it comes to maintaining optimum body weight. Hydration is a crucial element of wellness that many people overlook. It not only keeps your body cool, but it also helps to prevent a variety of illnesses.
12. DRINK PLENTY OF WATER
Hydration is often associated with water, and drinking enough water is unquestionably one of the greatest methods to stay hydrated. Make an attempt to drink at least eight glasses of water every day. Aside from being calorie-free, water keeps you full, making you less inclined to overeat. A large glass of water might help you prevent hunger pains in between meals. Other than water, there are other methods to stay hydrated. Unsweetened green tea, for example, is high in antioxidants and contains no calories.
13. AVOID LIQUID CALORIES
As previously said, it is critical to regulate calorie intake in order to accomplish the desired weight reduction, and liquid calories are no exception. Although processed fruit juices, energy drinks, and aerated beverages may look appealing, they contain about one-third of your daily calorie intake. Instead, drink water, citrus juices, or 100% fruit juices to relieve your thirst. Vegetable juices are also a healthy way to satiate your appetite between meals. Alcohol calories should be avoided in particular since they quickly add up. To reduce calories, it is best to limit your consumption of wine or cocktails to the weekends.
FITNESS
If you want to lose 10 pounds in a week, you must pay attention to your fitness. This does not, however, imply that you must spend hours at the gym doing strenuous activities. However, it is important to include frequent physical exercise in your routine in order to efficiently burn calories. Fitness entails more than simply exercise; it also encompasses things like walking, sports, and dancing. Listed below are a few suggestions for staying fit.
14. COMPOUND EXERCISES
Compound exercises, which include working out several joints, are often regarded as the greatest bodyweight workouts. Exercises conducted below the navel, for example, work out your quadriceps, hamstrings, and gluteus, the three greatest muscular groups in your body. They cause small afterburn rips in the muscle fibers, resulting in a significant post-workout calorie burn since a lot of energy is required to repair those injuries. Compound exercises like bench press, squats, clean and press, and so on can be tried.
15. CARDIO
Cardio is a type of aerobic exercise that includes making steady, repeated motions with one’s arms and legs in order to enhance blood circulation and blood flow throughout the body. It helps you sustain 60–80 percent of your maximal heart rate for 15–20 minutes.
16. MEDICINE BALL SLAM
This is a quick and intense workout that will help you burn calories. Lift a medicine ball overhead with your feet wide apart. Now, hammer it down as hard as you can on the floor while slightly crouching and utilizing your abdominals. Pick up the ball, stand up, and repeat the process. Try to complete as many repetitions as possible in 30 seconds.
17. WEIGHT TRAINING
Weight training is another excellent technique to reduce weight. In reality, it is a common misunderstanding that weight training is just for bulking up muscles and not for reducing weight. Weight training, when done correctly, may speed up your fat-burning process both during and after your workout. Weight training is anaerobic in nature and burns carbs. Unlike aerobic exercise, it aids in the development of lean body mass. However, it speeds up your metabolism, causing you to burn more fat. To efficiently lose 10 pounds in a week, it is recommended to engage in a weight training regimen that includes complex movements performed at a greater intensity level.
18. WALKING
Walking is also an essential component of any exercise regimen. This aerobic activity is equally good in burning calories and is accessible to nearly everyone! Try walking instead of driving, using the stairs instead of the elevator, or simply going for a morning stroll. If all of this is too much for you, you may always utilize the treadmill. All you have to do is seize the chance to burn some additional calories. To determine the precise number of calories burned, use a pedometer to measure the number of steps you take during the day.
19. DANCING
Dancing is a fantastic method to keep fit by working out all of your body’s muscles. Those who find their normal training routine dull and repetitive might add a fun aspect to their program by dancing. There are now regular dancing classes that teach basic jazz, salsa, and hip hop. You can try any of these that you are comfortable with. Zumba is another popular dancing genre these days. This style combines Latin and foreign music to give you a terrific workout.
20. CROSS-TRAINING
Cross-training is another fun method to work out your muscles and burn calories. It consists of various endurance, strength, and cardio workouts that work out various sections of your body and keep you from becoming bored.
21. PROPER SLEEP
Sleep deprivation has been shown in studies to promote weight gain. This is simply because the longer you are awake, the more inclined you are to eat. In fact, it is typical for people who work late at night to consume multiple cups of coffee in order to prevent feeling tired. The end effect is obvious: they consume more calories. The length and quality of your sleep have an impact on the production of specific hormones that are directly related to your hunger. You lose weight when sleeping through two processes: respiration when you exhale and transpiration through your skin, often known as sweating. All of these elements lead to weight reduction.