More and more people are starting to gain some weight because of their lifestyle. They are eating oily foods on fast food restaurants and do not exercise because of their busy works. Since time is a big issue for some, there is no need to worry anymore because there are some good answers how much weight you can lose in just a week. You just have to be determined and willing to do all exercises that you have to do in order to become slimmer than what you are today. Some of the ways to have the weight that you want is to significantly decrease your appetite, lose some weight without skipping your meals and to have a more enhance metabolic health. The safest number that you have to lose in every week is about 1 kg or 2.2 pounds. But this is not an easy way because you have to do some necessary workout and cut down on your caloric intake. Some of the needed things that you have to do are listed below.
How Much Weight Can You Lose In A Week ?
Decrease your carbohydrates and sugar intake
- If you really want to know about how to lose some weight in one week, you have to cut down some carbohydrates and sugar content on your plate. This way, you have some possibilities of losing about 2.2 pounds in just a week. As you know, foods rich in sugar content can increase your weight more than what you expect. These foods usually stimulate the insulin secretion in the pancreas. If you have a decreased amount of insulin, then the breakdown of the fat stores in the body then starts to lose them first instead of the carbohydrate contents in the body. The other advantage if the insulin is decreased is that the kidneys can excrete some of the excessive water or sodium content in the body thereby decreasing bloating and can promote weight loss in a person’s body. It is also advised by some food experts that decreasing carbohydrate contents in the body can decrease the insulin level which may result to a person’s change in eating habits. An individual will have lesser appetite as compared before because of such mechanism. Hence, if the insulin is lower, losing fats is also a great possibility.
Eat healthier foods
- Decreasing the sugar and carbohydrate contents in your body was stated previously so you might be asking about the foods that you plate should have. Basically, the answer is simple; you just have to add some vegetables that have low carbohydrate content, healthy fat sources like fish and proteins as well. If you have this kind of meal, then you will definitely loss some weight in the healthiest way as possible. You can even make your own meal plan to know all the foods that you would like to consume and prepare every day. Some of the good sources of protein are meats like pork, bacon, lamb beef and some fishes or sea foods like lobsters, salmon, shrimps and trout. Another good protein intake is eggs that are pastured and are enriched with Omega-3. Eating a diet with high protein can increase your metabolism and you can even lose about 80 to 100 calories in each day. Increased diet with proteins can also decrease your hunger into about 60 percent and can even reduce midnight snacks. On the other side, some of the vegetables with low carbohydrates are spinach, Brussels sprouts, broccoli, kale, cauliflower, Swiss chard, lettuce, cabbage, cucumber, celery and many more. You can eat these kinds of vegetables even in large amounts. These kinds of vegetables are rich in vitamins, fiber, and minerals which can certainly ensure a healthy living. Lastly for sources of healthy fat, you may use avocado oil, olive oil, coconut oil, tallow or butter. You only have to meat about 2 to 3 times and if you feel hungry then you can add just one meal on your diet. You may opt to have a low fat diet if you want and decreased carbohydrate content depending on what you have listed on your meal plan. It has been said that the healthiest that you can use when you are cooking some foods is he coconut oil. It is considered healthy because it can give some slight increase for a person’s metabolism. You don’t have to be afraid with natural fat-content foods like oils because these are far way healthier than those that are processed.
Work out at least 3 times in a week
- When you are already cutting down your diet into low fat, low carbohydrate and high protein diet, there is really no need taht you have to work out. However, if you want to make your body slim and toned then you really need to lift some weights and exercise for about 3 to 4 times in a week to achieve the body shape that you want to have. You can enrol yourself to the gym or research on some good methods on how to properly do stretching, warm up exercises and lifting weights. You can lessen the caloric intake in your body if your lifts some weight and this can even prevent the possibility of decreasing your metabolism which is sometimes the side effect of abrupt weight loss. If you don’t want to lift some weights then you can do aerobic exercises or cardio exercises like running, cycling, jogging, walking or many more exercises. Cardio workout or aerobic exercises is best recommended if you don’t want to build some muscles on your body and you prefer to just lessen the fat contents on your body. This is often done by women while lifting is usually done by men.
All of those mentioned may sound easy. However, you have to be really disciplined and focused to have that goal. Always remember that the safest number to lose weight is about 1 kg or 2.2 pounds per week. You should not overdo your diet and exercise for this may even result to rebound of your weight.