There’s a function coming up, or you are off to a big vacation, but you have just 7 days to get in the best shape of your life! Are you searching for ways to lose the maximum fats within 7 days? If yes, you are at the right place. In this article, we will be focusing on different ways to lose weight quickly! From weight-loss diets and weight loss exercises to weight loss tips, we got you all covered.
So first, let’s learn about the crucial part of any weight loss program, the diet.
Weight Loss Diet
Diets are an essential part of any weight loss journey. If you look forward to losing weight in 7 days, controlling and managing your diet becomes vital. The following are a few changes you can make to your diet to ensure that you lose that extra fat!
1. Reduce Carbs, Increase Proteins
Protein is one of the most popular nutrients for losing weight, while carbs are one of the enemies. The main difference between carbs and proteins is that proteins keep you satiated for longer, whereas you might soon feel hungry with carbs. Nonetheless, carbs have also been associated with bloating and water retention weight. According to a study published in the Diabetic Medicine Journal, a low-carb diet compared to a healthy diet helps lose weight more effectively.
On the other hand, proteins boost metabolism and decrease appetite. According to a study published in the Journal of American College of Nutrition, extra energy is required to digest a high-protein diet, and hence, extra calories are burnt. Hence, they boost metabolism and aid weight loss.
Here is a list of High-Protein foods that you can include in your diet for losing weight quickly!
- Cottage Cheese
- Chia Seeds
With a reduced intake of carbs and an increased intake of proteins, reaching your weight loss goal in 7 days will indeed be robust and easy!
2. Avoid Processed Junk Food; Eat Whole Foods
Junk foods might be tastier, but they are the biggest culprits of weight gain. Nonetheless, junk foods have excess sugar and salts, making them an unhealthy choice. Nonetheless, these junk foods also have zero nutrition and only add up to the fats in your body.
Whole foods ensure a whole lot of nutrition. Whole foods are very close to the natural forms of food that have undergone minimal processing. We understand that choosing whole foods compared to processed foods is difficult, and preparing them as a meal is more time-consuming. However, whole foods ensure that you lose weight quicker. Some of the most common examples of whole food include:
- Grains like wheat, quinoa, rolled oats, and barley.
- Beans and legumes, lentils, split peas, and chickpeas.
- Unsalted nuts and seeds like peanuts, almonds, cashews, sunflower seeds, linseeds, and pumpkin seeds.
- Fruits and vegetables.
We know that saying no to junk foods and fast foods requires courage. However, doing it for merely 7 days can help you yield the weight loss benefits you desire. Hence, just say no for the next 7 days and see how your weight loss takes a hit and you live a more quality life.
3. Reduce Calorie Intake
One of the most important things to realize while losing weight is that the number of calories you burn should be more than the number of calories you intake. If the number of calories you intake is more or equal to the number of calories you burn, you won’t see any changes in your weight loss. Hence, regularly monitoring your calorie intake is critical in the weight loss journey.
The number of calories you should consume for adequate weight loss depends on many factors like age, sex, height, current weight, activity level, and metabolic health. However, restricting your calorie intake to 1000-1200 calories is recommended.
Author’s Tip: Your calorie intake must be from healthy sources only. If your calorie intake is from unhealthy sources, it might only result in fat deposition in the body and not yield you any benefit.
It is common to feel hungry often when reducing your calorie intake. However, filling your diet with the correct nutrients while checking the calories will reduce food cravings. Nonetheless, if you still feel hungry, try healthy snacking in between.
4. Eat Fiber-Rich Foods
Fiber-rich foods are one of the most popular weight loss foods. Fibers have various benefits making them a key component in weight loss regimes. Fibrous foods help us stay satiated for longer. They stay in the stomach for longer. Hence, you don’t feel hungry often, and your calorie intake is reduced.
Nonetheless, fibrous foods have also been associated with increasing the good bacteria in the stomach. With an increased good bacterial amount, the incidence of obesity reduces. Water-soluble fiber is the best form of fiber to incorporate into a weight loss program. Some of the most common and highly fibrous foods include beans, broccoli, avocados, whole grains, apples, dried fruits, potatoes, and nuts.
Author’s Tip: Increase your fiber intake gradually, not all at once. Increasing your fiber intake at once may result in abdominal discomfort, bloating, cramps, and even diarrhea.
A low-carb, high-protein, and high-fiber food seems like a perfect diet for losing weight within 7 days. However, there are a few more changes that you need to look onto to ensure that you lose weight more efficiently.
5. Eliminate Sugary Drinks
Sugary drinks are nothing but liquid calories. If you want to lose weight within 7 days, you need to eliminate all forms of sugary drinks. A study published in the Lancet Journal demonstrated that sugar-sweetened drinks were the main reason for obesity in children.
Replace your sugary drinks with zero-calorie drinks or water. Protein shakes can also be a suitable replacement for sugary drinks. However, you need to count the calories of a protein shake or instead consider it as a meal.
6. Take Probiotics
Probiotics are good bacteria that prove beneficial when taken into the diet. Our stomach consists of both good and bad bacteria. When there is an increase in harmful bacteria, we become more prone to gastric diseases.
Nonetheless, it has also been observed that obese people have more significant numbers of harmful bacteria. Probiotics increase good bacteria count, thus reducing stomach or digestive problems incidences.
Nonetheless, probiotics have also been associated with weight loss. There are two main kinds of bacteria found in probiotics. These include Lactobacillus and Bifidobacterium. According to a study published in the Nutrients Journal, probiotics containing Lactobacillus and Bifidobacterium helped weight loss in overweight and obese patients.
You can obtain probiotics from yogurt, buttermilk, cottage cheese, and fermented pickles.
7. Try Intermittent Fasting
Intermittent Fasting has been one of the quickly growing trends in the weight loss industry. Intermittent fasting is a cycle of fasting and eating. It does not comment on what you eat but rather is a modification of the time in which you eat. Intermittent Fasting suggests fasting for 16 hours and eating in the remaining 8 hours.
Another type of Intermittent Fasting suggests fasting for 24 hours, twice a week. Another most common kind of intermittent fasting includes consuming 500-600 calories only for 2 days a week and consuming regular amounts of calories for the next 5 days.
Dieting alone won’t help you lose weight in 7 days. Exercising adequately is essential to burn the calories you consume daily.
Weight Loss Exercises
Exercising helps you burn calories that you have consumed in a day. Weight loss is ensured when you burn more calories than you consume. The following is a list of well-known exercises that can help you lose maximum weight in just 7 days!
You might be shocked to see that merely walking can help you lose weight. Walking is an efficient form of exercise that helps you lose weight quickly. However, the intensity and pace of walking determine how many calories you will burn in a day. A brisk walk for 30 minutes may help you lose 150 calories.
Here are some tips that will ensure that your walks are fruitful in losing weight within 7 days:
- Increase your pace, close to running.
- Wear a weighted vest so that your body has to work extra to walk, resulting in more calorie burn.
- Walking up hills or stairs will prove to be more beneficial.
- Tighten your abdominal glutes and look ahead while walking.
- Short, more frequent walks are more beneficial than long walks.
- 10,000 steps a day is adequate for losing weight. You can increase your steps gradually.
Jogging is one of the most effective exercises to help you lose weight. Jogging burns more calories than any other form of cardio exercise. If you are new to jogging, you can start slow and gradually increase it to upto 20 minutes. However, if it still seems like a task, you can combine your walking and jogging routine. You can walk for 5 minutes and then jog for upto a minute. This technique will ensure that you get used to jogging while avoiding too much stress and exertion on the body.
Here are some tips that will ensure that your jogging routine helps you lose weight in 7 days:
- Increase the pace of your jogging.
- Jog uphill on stairs or inclined roads to yield maximum benefit.
Cycling is one of the most efficient aerobic exercises that can help you burn loads of calories. Steady cycling for an hour can help you burn approximately 300 calories. Nonetheless, cycling comes with lesser injury and is more fun than other exercises. Moreover, with cycling, all the muscles of your body become involved in the workout. Cycling is also known to increase strength and stamina.
Weight loss is not the only benefit of cycling. Cycling has also been associated with improving cardiovascular fitness, strengthened bones, decreased stress levels, and reduced anxiety and depression. A very well-known thought that is popular among everybody is that, once you learn cycling, you don’t ever forget it for a lifetime.
Swimming is one of the most effective forms of exercise to lose weight. A 45 minutes session of swimming can help you burn around 500 calories. Swimming makes use of all the muscles of your body. Nonetheless, its the perfect exercise for hot summers as it keeps you cool. Swimming is also well known for building muscular strength and endurance. Swimming is also known to improve cardiorespiratory fitness. A good swimming schedule also aids in a good night’s sleep.
Skipping is one of the highest calorie-burning exercises. Skipping just for a minute can burn 10 calories. Thus, skipping for just 10 minutes will help you burn around 100-200 calories. Skipping is an excellent form of exercise that helps you lose weight efficiently. Some additional benefits of skipping include:
- Skipping improves heart health.
- Skipping increases concentration and Improves coordination among the muscles.
- Skipping increases body flexibility and reduces belly fat.
- Skipping boosts both mental health and respiratory health.
If you want to lose weight but can only do it outdoors, walking, swimming, cycling, and skipping are your go-to options.
6. Cardio Exercises
Cardio exercises or Cardiovascular exercises are the most famous exercises that help you lose weight quickly and efficiently. These exercises are also known as aerobic exercises. They increase your heart rate, pump blood faster, and deliver oxygen throughout the body. If hitting the gym does not feel like you, you can always choose Cardio Exercises. Here are a few cardio exercises, from the beginner’s level to the advanced level, that will help you lose weight within 7 days.
1. Beginner Cardio Exercises
1. High Knees
In this exercise, you have to run in the same place but raise your knees higher.
2. Butt Kicks
Butt kicks are the opposite of high knees, as you lift your heels towards your butt.
3. Lateral Shuffles
Lateral Shuffles is an agility exercise in which your body is constantly on the move. Lateral Shuffles target the glutes, hips, thighs, and calves.
4. Crab Walk
Crab walk is a fun exercise that helps strengthen the shoulder while working the back, core, and legs.
5. Oblique Crunch
Oblique Crunch is nothing but lifting your knees on the side and touching them to the elbow. Oblique crunch ensures that your core muscles are engaged in the exercise.
6. Jumping Jacks
Jumping Jacks is a full-body workout that engages all your body muscles. It is one of the most efficient forms of cardio that will help you lose weight from all parts of your body.
2. Intermediate Cardio Exercises
1. Squat Jumps
Squat Jump is a combination of squats and Jumps, where you jump after each squat. If you wish to lose weight from your lower body, squat jumps are the best form of exercise for you.
2. Lunge Jumps
Lunge Jumps combines lunges and jumps. They increase your heart rate considerably while aiding in quick weight loss.
3. Plank Jacks
Plank Jacks are simply horizontal jumping jacks. In this exercise, your arms handle your body weight as your legs move quickly.
3. Advanced Cardio Exercises
1. Mountain Climbers
Mountain Climbers is an intense cardio entire body exercise that will help you lose weight quickly and efficiently.
2. Plank Ski-Hops
Plank Ski-Hops combines planks with rotational jumps. This exercise is also known as Plank Skiers.
3. Rotational Jacks
Rotational Jacks is a combination of jumps, squats, and body twists. Thus, a rotational jack is a full-body workout that will help you reduce weight effectively.
Burpees are a combination of squat, jump, and push-ups. All your muscles are engaged in burpees.
5. Inchworm Crawl
Inchworm crawls are fun and effective for weight loss. In an inchworm crawl, you walk your hands forward.
Zumba is a fun way of exercising and losing weight. You groove to the beats of music while dancing. Thus, if dancing is your hobby, Zumba is the perfect exercise for you. In a 60-hour session of Zumba, you might lose over 300-400 calories. Zumba mainly targets the core, the legs, and the glutes. Nonetheless, Zumba also increases flexibility and strength. According to a study published in Physical Medicine and Rehabilitation, Zumba proved effective in weight loss and altering body measurements.
8. High-Intensity Interval Training (HIIT)
As the name suggests, High-Intensity Interval Training (HIIT) are workouts high in intensity with small intervals in between. 30 minutes of HIIT may help you burn over 400 calories in a day. HIIT exercises are most commonly composed of burpees, jumping jacks, raised arm exercises, squats, and high knees. When performed for 30 seconds each, these exercises can prove effective for your weight loss. HIIT Workouts are known for burning fat during workouts and post-workout when at rest.
9. Body Weight Workouts
Body Weight Workouts are famous among gym trainers as it targets all the muscles of your body. The 5 basic bodyweight workouts include Planks, Push-ups, Burpees, Mountain Climbers, and Squats. These exercises use your body weight as resistance and do not require additional equipment. If you are new to exercising, bodyweight workouts may help get your body into proper form and posture for further advancements in the exercises.
10. Resistance Exercises
Resistance Exercises, also known as resistance training or strength training, increase muscle endurance and burn fat. Resistance exercises are known for burning fat while exercising and after exercising, when at rest. These exercises include calisthenics, isometrics, and plyometrics. Nonetheless, lifting weights is also a part of resistance exercises. The 5 basic Resistance or Strength Training exercises include squat, hinge, push, pull, and core work.
With a good diet and regular exercise, losing weight is easy. However, there are some other factors that you should pay close attention to while losing weight. Here is a list of a few weight loss tips that will help you get into your desired shape within 7 days.
Weight Loss Tips
- Stay active even outside the gym. Be on the move constantly.
- Chew thoroughly and slow down.
- Drink water regularly.
- Eat without electronic distractions to avoid overeating.
- Sleep well and avoid stress.
- Avoid consumption of sugary foods and beverages.
1. Does drinking water help lose weight?
Water is one of the most efficient weight losing beverages. It has zero calories, helps to burn more calories, and when consumed before, food can suppress your appetite too! Replacing your juices with water is the best way to lose extra weight and gain extra benefits.
2. Can you lose weight without exercise?
Without regular exercise, losing weight can become challenging but not impossible. If you are planning to cut down on your exercises, you need to moderate your amount of calorie intake as you aren’t losing any. Nonetheless, drinking more water may also help as it is a zero-calorie beverage that suppresses appetite.
3. What fruits and vegetables help burn belly fat?
Vegetables and fruits are great companions for a weight loss journey. Vegetables like spinach, mushrooms, cauliflower, broccoli, chilies, pumpkin, carrots, asparagus, and cucumbers may help reduce belly fat. Fruits like apples, tomatoes, guava, strawberries, and kiwi are popular among people losing weight.
4. What causes a big tummy?
A big tummy is the most prominent and most common problem among people. A big tummy can be attributed to poor diet, lack of exercise, and stress. Small lifestyle changes, like staying active, eating healthy, and good quality sleep, may help in reducing your tummy.
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Losing weight in 7 days seems like an impossible task. However, if you plan the proper diet, do the right exercises and workouts, and ensure that you follow healthy practices, losing weight becomes easy! Losing just a few kilograms ensures that your body curves are toned, and you look fitter. So, get in your desired body shape with the abovementioned diet, exercises, and tips and tricks.
Drop-in a comment and tell us whether you lost weight in 7 days with our tips and tricks!