Having overweight or suffering obesity without doubt is not good for your health, it may open the way for several worth health risks. So, while you are under such health condition you must have to take some appropriate steps to lose your extra weight and control obesity right away. Definitely, it is possible to lose some amount of weight in a week, but choosing a way to lose weight is very much important. Diet combining with a right exercise is best to lose weight immediately.
According to health experts a long term weight loss plan can give you better results; weight loss can begin within a week's time and can continue in the long run, so long as you maintain a healthy diet plan. Immediately, before going forward, you should recognize that you cannot, and should not, lose large amounts of weight within a week's time. It is plain unhealthy to lose more than 5-7 pounds in a week, and even this amount is possible when you monitor your weight and diet closely.
Note that losing weight in a week not only requires some big changes in your diet, it also requires you to exercise a good amount. If your body is not used to exercise, it is going to be a little difficult for you to exercise for long time periods suddenly. However, you should still continue exercising as much as your body can bear. In conclusion, it takes willpower, determination, and focus to be able to lose weight in a week. You have to keep the ultimate weight loss goal in mind, and ensure that you don't lose sight of that goal. With that said, here are some effective weight loss tips with respect to your foods, beverages and exercises.
Maintain Your Food Journal:-
You have to maintain your food journal. Write down everything that you eat in a day, even a sip or a bite. You write down the portions you have consumed, and the time at which you eat. Your maintained food journal allows you to review how exactly your diet is turning out, what you ate and shouldn't eat, and how you can change your diet plan to make it more effective. Also, it will help you keep track of where you may be going wrong if the weight loss plan is not proving to be effective.
You must have to drink a minimum of 12 to 15 glasses of water daily. Adding green tea to your list of beverages is a good idea, as it aids weight loss. Avoid soft drinks and caffeinated beverages during your weight loss. Even after you do reach your goal, keep these drinks to a minimum. Indulge in them only once in a while to maintain the weight. Also, there are some weight loss juices, which you can use to achieve your goal.
Take More Fiber:-
Fiber is mainly found in fresh fruits and vegetables, and it is very important in weight loss. So, vegetables and fruits must be in your week-long weight loss diet. Also, try other sources of fiber too, as whole grains, oats, barley, and whole-grain cereal. Make these a part of your meal, and every time you feel hungry, try out a vegetable or a fruit for a snack.
Give up Salt and Starch for a Bit:-
Avoid from consuming much salt and starch, because consuming lots of salt and starch is usually what triggers water retention and the excess water weight. Cheeseburgers, fries, and all other processed and junk food you end up eating at restaurants, white rice, potatoes, white bread and white pasta are some main sources of salt and starch.
Add Protein in Your Diet:-
You have to consume healthy proteins in your diet, because while your body burns fat, it needs the protein to keep up the energy levels. Soy products such as soy milk and tofu, black beans, garbanzo beans, legumes such as peas, and nuts such as almonds, walnuts, and pecans are the richest sources of protein. Consume lean cuts of chicken, fish, and turkey. Stick to the consumption of egg whites. Don't forget dairy such as low-fat or non-fat milk, yogurt, and cheese such as cottage cheese. All these are absolutely necessary when you are on a diet to help the development of muscles and to burn fat in your body.
Take More Exercise:-
Exercise has a significant importance in weight loss, because it activates your metabolism and allows it to burn calories at a quicker rate, even when you are resting. Health Experts say that weight loss is a combination of 70% diet and 30% exercise. So, you have to take regular exercise while you are on a diet to lose your weight. Get about 30-45 minutes of cardio exercises in your regime daily. Combine it with weight training at least 2-3 times a week. This helps build your strength and aids healthy muscle development. Further, that toned body is going to be achieved primarily with strength training exercises.
Take Meal Regularly: Don't skip any meals, especially breakfast. Starving to lose weight is one of the biggest mistakes everyone makes, and this measure usually backfires very badly. Enjoy a heavy breakfast, a medium-portioned lunch, and a light dinner. Enjoy fruits or nuts for a snack whenever you're hungry.
Don’t sit much in front of TV: Much TV watching is not a good or beneficial behavior for you no matter where you are in life, whether you're young or old. Avoid watching TV while you eat. You usually don't realize how much you've eaten when your mind is elsewhere.
Adopt Active Life Style: An active lifestyle helps to cut the calories in an effective manner. Be active during all the time. Keep yourself busy and try and stay out of the kitchen. Read a book, go for a walk, listen to music, chat with a friend; essentially, do what it takes to keep your mind diverted.