How To Lose 5-10 Pounds of Fat In 7 Days
Healthy weight loss entails losing about 1 to 2 pounds in a week but to lose 5 to 10 pounds of fat in 7 days, you will need to burn at least 3,500 to 5,000 calories which is more than your average daily consumption. You will need to restrict your diet to small portions of low-calorie yet nutritious foods and significantly increase your regular aerobic exercise, sports, training among other vigorous activities. While this may be a difficult goal to achieve, with a lot of dedication and commitment it can be done. Here is how to lose 5-10 pounds of fat in 7 days.
Check Your Calorie Intake
The most important thing is to ensure that you take in fewer calories than you can burn in a day which is the whole secret to losing weight. This theory might be
simple but practicing it can be difficult. One pound is composed of 3,500 calories which mean that in order to lose 5-10 pounds of fat in a week, you will need
to burn at least 5,000 calories daily or lose about 1.4 pounds which is really hard but achievable. This means that you will need to do a lot of exercise in order to
burn all these calories in 7 days.
As you burn these calories, you will also be doing other daily activities like walking around or walking up stairs. You may not burn many calories from such
activities but they will surely compliment your hard exercise. It is also important to understand that an average person burns around 2,000 calories per day
which means that if you consume this exact number of calories in your food daily, you will not lose or gain weight. A healthy person should consume no more
than 1,200 calories in a day hence in order to meet your goal, you will have to burn about 4,000 calories daily (that is if you eat 1,200 calories per day).
Drink Water Regularly
If you are trying to lose weight, water should be your best friend. Avoid caffeinated, sugary or sweet drinks which are the dieter’s worst enemy. A simple
sweetened “sports” or “energy” drink may contain up to 400 calories which are a third of your daily calories. Water should be your only drink with the exception
of unsweetened green tea which you can drink occasionally especially if you are tired of drinking water only day in day out. Green tea contains 0 calories and
also contains lots of antioxidants, which makes it a safe drink. It is advisable to drink a cup of water before your meals as this helps you to feel less hungry
since you will be tricking your stomach into thinking that you are full while you are actually not.
Check Your Intake Of Simple Carbohydrates
It is important to cut the simple carbs out of your daily diet. These simple carbohydrates also referred to as refined carbohydrates get absorbed by your body
very quickly and usually lack the proper nutrients. Some of the simple or refined carbohydrates that you should avoid while on your diet include:
– Baked sweets such as cakes, cookies, and candies
– Molasses, honey, and syrup
– Normal pasta, white rice, and white bread
– Some packaged cereals
You can replace these simple carbohydrates with complex carbohydrates which contain fiber and other nutrients. Complex carbs are also released more slowly
into your bloodstream after digestion. Some examples of complex carbohydrates include:
– Brown rice, whole grain pasta, and whole grain bread
– Vegetables and fruits such as apricots and asparagus
– Legumes and beans such as lentils, sweet potatoes, and carrots
Eat Lean Protein Only
This includes 98 percent lean beef with only 2 percent fat. You can also include salmon, chicken breast with no skin as well as soy products such as tofu or
edamame that also contains high levels of protein.
Avoid Fast Food
Besides cooking your meals in trans fat, it is also advisable to stay away from fast foods such as fast food burgers, mac n cheese, sandwiches, fries, and shakes.
These foods contain high levels of salt and sugar and are essentially empty carbohydrates containing no real nutrients. If you are serious about losing 5-10
pounds of fat in 7 days and get back your weight on the right path, avoid fast food as much as possible.
Check Your Breakfast, Lunch and Dinner Portions
For breakfast try to eat like a king and a prince at lunch but for dinner eat like a pauper. This phrase has some truth to it especially if you are wondering how to
lose 5-10 pounds of fat in 7 days. In order to get enough energy to last until lunch and jump-start your metabolism, you should eat early. Dinner should be your
smallest meal of the day but ensure that you have a snack in between meals. For breakfast, you can have some egg-white omelet with chicken breast and
spinach along with fresh blueberries and a banana. Over lunch, you can have a small salad with leftover salmon steak and quinoa. You can sneak in some
pistachios as a snack in between meals. For dinner, you can go for pepper stir-fry, mushroom, carrot and bok choy. Other foods that contain fewer calories and
can help you lose weight include:
– Almond milk
– Green tea
– Green vegetables
– Rice cakes
– Peanut butter
– Unsalted nuts
– Greek yogurt
– Water
– Berries
Just like everyone does, you can sometimes slip up in your weight loss journey by eating something that you are not supposed to. Do not get discouraged when
you slip as this will make your weight loss goal even tougher. Walk everywhere as each walking opportunity gives you a chance to get fitter by burning
more calories. Instead of taking an elevator, you can walk up to the tenth floor since every pound of fat lost matters a lot. It is also good to get in the habit of
stretching and warming up regularly as this helps you get the most out of your daily exercise. In order to meet your goals, you will probably need to exercise
double-time which involves at least 4 hours of exercise daily.