Do you want to lose weight in just one week ? Today we tell you how to lose weight quickly and healthily without having to starve.
Do you only have one week left to go to a festival, your cousin’s wedding, or do you simply want to feel good about your body? If you are trying to lose weight quickly and effectively, be sure to read today’s article, since in it Guru Jee will explain how to get rid of a few kilos while taking care of your health .
How many kilos can you lose in a week?
Losing between 2 and 5 kilos of weight in a week is possible! Most of the weight lost will however come from our body’s water reserves and not from excess fat. Crash diets and quick weight loss successes often precede the dreaded rebound effect , which will cause you to gain weight again. If you want to lose weight permanently or want to maintain a certain weight , we recommend that you permanently modify your eating habits thanks to our fitness recipes .
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How can I lose weight quickly?
The most important thing to lose weight quickly is a calorie deficit. This implies that you should eat less throughout the day than what your body uses. To achieve this, you have two possibilities:
- You can increase your caloric expenditure by integrating more exercise into your daily life.
- Or reduce your calorie intake by modifying your diet. Your calorie deficit should be between 300 and 500 kcal per day so that your body is not negatively affected.
Guru Jee tip: do you know your calorie needs? With a calorie calculator you can find them without difficulties.
Nutritional tips to lose weight quickly in a week
In principle, the type of diet or food you follow does not matter much . Ultimately, it is the calorie balance that will determine your weight loss results. Below, you will find a series of tips and tricks to help you speed up your weight loss.
1. Drink more water
Drink enough water throughout the day (2-3 liters minimum). We often confuse thirst with hunger and end up eating anything rather than drinking a glass of water. Water contains no calories , fills the stomach and helps prevent hunger pangs . If you drink enough water, your body will have an easier time draining excess fluids.
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Does it seem contradictory to you? When you weigh yourself again you will be surprised by the result !
2. Increase your protein intake
Eating a protein-rich diet doesn’t just boost muscle development . If you are in a calorie deficit, you should pay special attention to your protein consumption, since this macronutrient is quite satiating and will protect you from loss of muscle mass . Having strong muscles will also burn more calories automatically.
With whey protein you will ensure the necessary amount of protein. Our quality grass milk protein also dissolves perfectly in water.
3. Don’t go hungry!
Eat until you are satisfied . However, give priority to high-volume but low-calorie foods . That way you can eat as much as you want without feeling guilty, since you will be satisfied and hunger will take time to reappear.
Low calorie foods:
- Lettuce
- Spinach
- Broccoli
- Pumpkin
- Cucumber
- Tomatoes
- Zucchini
- Cauliflower
- Asparagus
- Pepper
- mushrooms
- Berries
- Watermelon
- Papaya
4. Reduce your salt and sugar consumption
Sugar and salt can sabotage your weight loss progress. Excess salt can cause our body to retain fluids and cause you to gain weight. Salt is a flavor enhancer. For this reason, very salty foods such as bagged potatoes tend to induce us to continue eating even if we have been full for a long time.
Try to avoid sugar in the form of short-chain carbohydrates. These carbohydrates are packed with calories and have a negative impact on our insulin levels . This causes us to feel hungry again quickly. Opt for long-chain carbohydrates instead, as they will take longer for your body to digest and will keep you full for longer .
Long chain carbohydrates are for example present in:
- Rice
- Potatoes
- Lentils
- Quinoa
- Amaranth
- Spelt
- Peas
- Green beans
Training tips to lose weight quickly in a week
By integrating more sport and exercise into your daily life, your caloric expenditure will increase and you will lose weight more quickly. Try walking more often, taking the stairs instead of the escalator or elevator.
Try to train 2 to 3 times a week. There are countless sports or training methods that will help you increase your caloric expenditure. Among the most effective workouts due to their high intensity are HIIT, Tabata or circuit training .
Resistance and strength training help burn calories, but also develop your muscles and tone your figure. When you train, your muscles’ energy reserves are emptied . If you eat a meal rich in carbohydrates, these reserves will be the first to be refilled and your body will have almost no carbohydrates that it can transform into fat deposits.
Sports and exercise in general can have a positive impact on our stress levels. When we exercise, the amount of stress hormones that hinder weight loss decreases. If you don’t have time to go to the gym, try our fat burning routine or follow us on Instagram to get inspired with our quick and effective training routines. You can also try Hatha Yoga.
Lose weight in a week in a simple way
Finally, we present a series of daily tricks to lose weight faster:
- If you feel like eating something sweet, brush your teeth.
- Don’t eat out of habit.
- Try to replace unhealthy snacks with healthier alternatives.
- Be careful of hidden calories when eating out.
- Eat in small containers.
- Eat slowly and pay attention to what you eat. Feelings of satiety appear 20 minutes after eating.
- Don’t drink alcohol.
- Sleep enough.
- Always have a healthy snack on hand
Conclusions
- Losing weight quickly is possible
- You can lose 2-5 kilos of weight in a week (especially water)
- Reduce your calorie consumption through diet
- Try to consume enough protein
- Move more in your daily life
- Do sports 2 to 3 times a week
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