Losing weight in a week is possible if you make the right changes in your habits and adopt a healthy way of living. Although quick weight loss is not a sustainable approach, it is a good start to motivate you to continue on your weight loss journey.
These simple tips to lose weight in one week can help you lose water weight but not overall fat. This article also contains expert tips to lose weight in one week. Scroll down to get started.
How To Lose Weight In A Week
Following a few healthy practices can help you lose weight in one week at home easily
A. Change Your Lifestyle Habits
Our habits go a long way in determining the quality of our life and health. Embrace the good ones and chuck the bad ones, and you will see yourself opening the doors to healthfulness.
1. Set A Realistic Goal
2. Set A Time
Reinvent yourself as a slow eater. Cherish the food you are eating. Set a timer for 20 minutes, and ensure you are spending each minute savoring the dish before you. Mindful eating and chewing well can help in losing weight (3). Hogging on your food can only lead to overeating, as your stomach doesn’t have the time to tell your brain that it is full.
3. Reduce Your Portions
It is always important to check what is there on your plate – quality as well as quantity. Portion control is not only a good practice to lose weight, but it also reduces excessive energy intake. Cut the portions in half and ensure you are choosing smaller portions.
A study conducted at The Pennsylvania State University shows the link between large portions and obesity. It also says that for weight management, you can eat larger portions of low-energy-dense foods.
4. Don’t Eat In Front Of The Television
Merging television time with your dining time can lead to mindless eating. You tend to focus on what is happening on the television screen and become unaware of what is going on inside your mouth and stomach. Ultimately, you end up overeating.
A study published in the American Journal of Clinical Nutrition showed that watching television and snacking could have a negative impact on health status and increase energy intake (6). Eat at the dining table and concentrate on what you are eating.
5. Eat Cautiously
You must start eating before you feel too hungry and stop before you are full. This is because when we starve, we tend to eat more than we actually should. This is the reason people who starve themselves to lose weight only end up gaining more. Remember to eat slowly and not when you are starving. Also, remember to end your meal just before you are about to be satisfied.
6. Get Good Sleep
Your sleeping patterns have a lot to do with your weight. Lack of adequate sleep can eventually lead to weight gain.
A study showed that people who slept less than 5.5 hours tended to consume more carbohydrate-rich snacks than people who slept for 7 hours. Practice deep breathing exercises and get good sleep to regulate your hunger-satiety hormone.
7. Follow The 80/20 Rule
This rule is very interesting to follow to lose weight. This rule allows you to eat nutritious food 80% of the time, leaving 20% of the time to indulge in your favorite foods. This way, you can binge less and control yourself when you feel like binging.
8. Maintain A Positive Attitude
Maintain a positive outlook throughout, and always say to yourself that you are healthy and active. Most don’t understand, but what you do to yourself can have a dramatic impact on your mind, and ultimately, on your life. Reduce stress and learn not to take everything too seriously.
B. Change Your Food Habits
As the popular saying goes, you are what you eat. You are also what you don’t eat! What you keep consuming plays the most important role in keeping you fit and healthy and helping you lose weight in a week.
1. Eat Plenty Of Fruits And Vegetables
Fruits and vegetables play a vital role in weight management and health. They are low in calories and contain water and fiber. The abundance of water and fiber can make you feel full, thereby discouraging overeating or binging on junk food .
In an American study, it was established that there was a link between the consumption of fruits and vegetables and increased weight and fat loss.