How To Lose Weight In A Week
This FREE guide will show you the techniques that you will have to understand and implement if you want to lose weight in one week. While many people believe that fast weight loss is a pipe dream, you can honestly produce measurable results in this time frame if you’re doing all the right things. On top of that, you can accomplish this while maintaining good health and can repeat the process in consecutive weeks or for months at a time. Imagine what you could accomplish if you could produce measurable weight loss for two, three, or four weeks. Imagine what you could achieve if you could produce measurable results for 10 or 20 weeks in a row!
This all of course is entirely possible. I personally struggled to maintain a healthy weight for years and years. I went through the ups and downs of trying to control my appetite while trying to get myself to the gym for workouts. I went through a LOT to discover methods that make the process easier and want to share some of those ideas with you.
Step 1 – Learn To Control Your Appetite
Learning appetite control is crucial. CRUCIAL. You will never overcome your weight issues if you are fighting a relentless appetite. I tried for years and failed. If you have failed to control your hunger, it may not be your fault. Many foods are extremely addictive and you may have been fighting an impossible addiction – without knowing it.
Since I have written extensively about learning how to control your appetite, I will provide you with a few tips here and will then link to a more complete resource. Here are some quick tips.
- Your body needs proteins, fats, and carbs. If you don’t eat all of them, you will struggle with your appetite. The most important of these macronutrients for appetite control is FAT. If you haven’t been consuming enough healthy fat, you have found the biggest reason your appetite is out of control.
- Carbs need to be eaten in measured quantities. I would recommend never eating more than two servings of starchy carbs in one sitting, even if they’re whole grain (and they need to be whole grain). Carbohydrate addiction is a remarkably powerful addiction, but you can manage it easily by eating healthy carbs in a controlled, measured way. Again, if you start skipping all carbs, your appetite will run away from you.
- Eating enough food is crucial when it comes to controlling your appetite. You can eat unlimited amounts of most vegetables (major exceptions are corn, carrots, and potatoes) and you can eat a LOT of fruit and still lose weight. Use these foods to fill yourself up and use these foods for snacks, if you need to eat in between meals.
I would highly recommend taking a look at my complete guide on appetite control. The ideas you’ll find have made staying at a healthy weight a lot easier for me.
Step 2 – Get Stronger
It really doesn’t matter if you’re male or female, old or young. You need to get stronger if you want to lower your body fat. Women are especially stubborn (love you gals but it’s true) at not wanting to get strong because they think it will make them big. Girls – it isn’t going to make you big. It will make you a lot smaller than you are now. Men have an easier time accepting this (because they generally would like to get stronger anyway) but some men are resistant.
Lifting weights will help you to get lean – that’s a physiological fact (whether you believe it or not). More muscle will always lead to having less fat and muscle takes up less space than fat. This means you will look a lot smaller if you remove some of your fat, even if you replace it with muscle. It’s science.
Step 3 – Avoid Foods That Will Cause Fat Gain
My guide on appetite control (see step 1) will help you to control your appetite and this will help you to completely avoid foods that will contribute to instant fat gain. These foods include:
- Processed sugars (any sugar not found in a fresh fruit)
- Refined grains
- Snack foods (chips, crackers, etc.)
- Sweetened beverages such as soda and juice
As you’re reading this article, it may seem impossible to stay way from these foods. However, I can promise you that if you will replace them with healthier foods that contain enough healthy fat and protein, you will be able to easily get rid of them. Your body wants foods that contribute to fat gain for two reasons:
- You are addicted to them.
- You don’t have the foods your body needs because you don’t eat enough of the healthy stuff.
To learn how to lose weight in a week, you have to learn how to completely avoid foods that contribute to fat gain, for obvious reasons. If you gain any fat during a seven day period, it will be a lot more difficult to produce measurable, visible results.
Step 4 – Eat High Amounts Of Healthy Foods
In order to let go of the right kind of weight, your body needs to feel like it’s getting enough food. This food needs to be the right kind or it will contribute to addictions that will stimulate fat gain.
I personally eat three healthy meals per day and also usually have at least three healthy snacks. My healthy snacks are almost always fruits and/or vegetables. My favorite snacks are apples and strawberries. Many people believe that fruit stalls fat loss – this simply isn’t true. While fruits have sugars, they are sugars that don’t contribute to high blood sugar and high blood sugar is what generally causes fat gain. Fructose (the sugar found in fruit) is quite low on the glycemic index (the index that measures blood sugar spikes).
I’ll include an example day of eating and moving below so you can see how I would recommend eating and moving for a day.
Step 5 – Move
Contrary to popular belief, you don’t have to move a lot to produce measurable weight loss. You just need to make sure to move. It is especially effective if you can get a little exercise immediately following a meal or two, even if you are just walking. Walking for even fifteen minutes after you have eaten goes a long way towards stalling fat gain and boosting fat loss.
It will of course be great if you have time to go for a run but it isn’t 100% necessary. Small walks will make a big difference, especially if you take them immediately following your meals.
In order to properly illustrate how I would put together a ‘perfect day’ of weight loss, I want to give you an example day, complete with times and exercises. Hopefully this will help you out. Put together seven days in a row like this one and I can promise you that you will have measurable, visible results in a week. Since everyone wakes up at different times, I’ll start the clock and 00:00 and go from there.
00:00 – Wake up and eat breakfast. I would have a protein shake and two slices of whole grain toast (with real butter or peanut butter for the healthy fats you need)
00:15 – 01:00 – Weight training (it will really help you to kick-start fat loss to workout first thing in the morning). You don’t need more than 30-45 minutes.
03:00 – Snack. Eat an apple
05:00 – Lunch. Eat 4 whole eggs, 1/2 cup black beans, 1/4 of an avocado, and one whole tomato (or 15 baby tomatoes). Yes I’m aware that this is a lot of food. You need it. Eat more vegetables if you like.
08:00 – Snack. Eat four large strawberries or eight small ones.
10:00 – Dinner. 200 calories worth of black olives (for your healthy fats), two slices bread, one chicken breast, unlimited amounts of broccoli or green beans. Seriously, eat as many vegetables as you want.
10:15 – 10:30 – (optional) Take a short walk.
13:00 – Snack. Eat a peach.
15:00 – (optional) Eat a pre-bed meal of healthy fats and proteins. Example: chicken breast and 1/2 avocado. 2nd Example: 6 oz. steak and 2 measured T peanut butter.
16:00 – Go to bed.
I can promise you that if you will put seven days such as this one back to back, you will produce fat loss (and you will of course weigh less). Not only is this possible, it isn’t that difficult. The healthy foods will sustain you well and you won’t have overwhelming cravings for foods.
- Do You Need to Count Calories to Lose Weight in a Week?
- Healthy Weight Loss 101: How To Lose Weight Quickly
- What’s The Best Way to Lose Weight?
- Why Can’t I Lose Weight? (6 Reasons)
- What Are the Best Exercises to Lose Weight?
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