Let us start off by saying that we’re not particularly fond of fad diets or miracle eating plans that will help you drop 10 pounds (or some other crazy amount of weight) in a day. Now, with that being said, we do understand that there are some occasions that make losing weight fast, like say in a week, necessary.
Whether it’s for a competition, a photo shoot, or some other activity, there are some healthy ways to drop a significant amount of weight in a week. Trust us, there’s no need to starve yourself, try potentially unsafe supplements or over exhaust yourself.
Tip #1: Replace Your Refined Carbohydrates with Plant-Based Goodies
Simple or refined carbohydrates are the worst thing you can eat when you’re trying to lose weight quickly or within a short amount of time. Not only are they high in sugar, they’re also easily digested, which means that you stay full for a shorter period of time. It’s also most likely to contribute to over eating further down the line as you try and suppress your hunger.
So, if you’re trying to lose weight quickly, stay away from food items like sandwich rolls, plain spaghetti or white rice. Choose to fill up on veggies instead refined carbohydrates. For example, try cooking up a fried cauliflower rice dish rather than your usual fried rice recipe. You can also switch the flour in your pizza for broccoli or cauliflower. You might be wondering why we aren’t suggesting you fill up on whole-grain products.
After all, they’re healthy and have tons of fiber, right? Yes, this is definitely true, but consuming carbohydrates is counter intuitive to losing weight quickly as they can cause or trigger bloating. You’ll be putting on water weight instead of losing it.
Tip #2: Ditch the Pre-Workout Powder for Coffee
Some people are all about the supplements when it comes to working out, but did you know that coffee does the trick? Drinking a cup of your favorite java, which is just 5 calories by the way, can help energize you in the gym and help you burn more calories without you even noticing.
Just remember to give your cup of joe at least an hour to kick in before heading to the gym so that you can completely maximize the benefits of the caffeine. Also, remember that too much of a good thing is a bad thing. Don’t overdo it with the coffee or you’ll wind up developing a tolerance to it.
Tip #3: Sacrifice One Indulgence
We all have that one food that we go bananas for everytime we see or think about it. For some people it’s a plate of Buffalo chicken wings, for others is an extra decadent slice of chocolate cake.
Whatever it is for you, identify that one indulgence that sends you over the deep end of the binge eating spectrum and cut it out of your diet. Cutting out just one indulgence can save you from consuming tons of calories, which means less flab on top for your abs. Even if it takes your mind some time to adjust, your body won’t even notice it’s gone. In fact, your body might even thank you for it.
Tip #4: Commit to Holistic Exercises
Instead of killing yourself with three hours of exercise at the gym, commit to performing exercises that attack larger muscle groups in your body. For example, get in 30 minutes of cardio a day, but not just any kind of cardio.
Pick an exercise that will really get your heart rate high so that you can maximize your 30 minutes. Boot-camp workouts, HIIT sessions, cardio kickboxing and spinning are great options to consider instead of your run of the mill 30 minutes on the elliptical. Additionally, throwing in push-ups and lunges to your regular exercise routine is a fantastic way to target both your upper and lower body in one go.
Start with performing three sets of 12 for each exercise every other day then increase it to once a day. These exercises are also particularly effective at improving muscle tone. You can level up on these exercises when they get too easy by keeping you’re your legs and back straight for the push ups and picking up some free weights for your lunges.
Tip #5: Sleep an Extra 30 Minutes (or More!)
Sometimes, losing weight faster can be as simple as getting more rest. Seriously. Sleeping just an extra 30 minutes, no matter how much you already get, can give you that extra boost of energy or make you feel just a bit more refreshed the following day. This has several positive implications, the most important being that you will be in a better mood and state of mind to make positive food choices.
For example, you won’t be reaching for that sugary cereal to give you more energy and you’ll have more conviction to hit the gym in the morning. More importantly, getting sufficient sleep throughout the night helps to boost your metabolism. The higher your metabolism is, the more calories you burn throughout the day.
Another little-known fact about getting more sleep is that it’s actually when your body builds the most muscle. As such, catching more Z’s in the evening means you’ll developing better muscle tone.
Tip #6: Make Water Your Best Friend
We do apologize if you feel like we’re harping on this too much, but it truly begs to be said over and over again that water is the best thing you can give your body whether you’re trying to lose weight or not. Think about it this way, a sports drink or a can of soda contains about 100 calories per serving.
They also don’t satisfy your thirst in any way. Some drinks can even make you more dehydrated due to their nature as a diuretic. Meanwhile, water has zero calories, carbs, sugars or sodium, making it the perfect liquid to drink when you’re trying to drop weight.
Drinking more water also helps your body release the water weight it’s holding on to. If you’re addicted to your flavored drinks, a great tip to ween you off them is to infuse your water with your favorite fruits. Carry a water bottle around with you everywhere you go to make sure you drink enough water.