How to Get Slim In a Week?
1. Follow a low-fat diet:
The most important thing for losing weight in a week is to get the right balance of protein, carbohydrates, and fat. You need to get your body used to burn all the calories you’re taking in rather than storing them as fat, so you need about 1,500 fewer calories going into your body than you’re using up each day. So start cutting down on the fats in your diet, cut out crisps, biscuits, and fatty takeaways and replace them with a salad or a piece of fruit.
You should also eat more wholemeal bread instead of white because it keeps you feeling fuller for longer. A great way to get rid of fat and lose weight quickly and healthily is to follow a low-fat diet.
The low-fat diet aims to reduce the amount of fat eaten from 30 percent to 20 percent of calorie intake, which means you take in fewer calories overall. The aim is not to permanently remove all fats from your diet but rather lower fat intake over time so that you achieve and maintain a healthy weight.
When following the low-fat diet, it is also important to include plenty of fruits, vegetables, whole grains, poultry, fish, legumes (beans), and nuts because these foods are high in vitamins A and C which keep your skin looking young and healthy plus they’re low in calories yet filling.
People who exercise regularly have a lower body fat percentage than those who don’t. Not only does being active speed up your metabolism, which helps you burn calories quickly, it also builds muscle and boosts energy levels to help you get through the day without feeling tired or sluggish. If you’re not used to exercising then start out slowly and build up gradually.
For example, if you normally take a bus or a lift to work then try walking or cycling instead. If you don’t get any exercise at all make sure you start slowly and aim to do around 30 minutes of light exercise three times a week such as walking the dog, going for a swim, or taking an aerobics class.
3. Cut down on salt:
Your body needs a certain amount of fat to function properly, but too much can cause you to put on weight and increase your risk of heart disease and stroke. Cutting out the salt in processed foods such as canned soup or baked beans will make a big difference to how much fat your body uses up. Using herbs, spices and lemon juice in your cooking is a much healthier way to flavor food.
4. Quit smoking:
If you’re currently a smoker, quitting smoking will make it easier for you to lose weight because when you quit your body releases stored fat for energy instead of taking in more from cigarettes. Smoking also makes you look older than you are, so when you quit you’ll look younger and feel healthier.
5. Cut back on alcohol:
Drinking more than the recommended limits of 2 to 3 units a day can lead to gaining excessive weight. Drinking also lowers your resolve to stick with your diet because it affects self-control and judgment. If you’re out at the pub, opt for a diet drink or water, and try to accompany every alcoholic drink with at least one glass of water.
6. Remember discipline:
It’s easy to go overboard with your food intake because there are so many tasty treats out there. Resist the temptation by planning ahead and stocking up your kitchen with healthy snacks such as fruit, rice cakes, and unsalted nuts. It’s also a good idea to keep your cupboards and fridge fully stocked with low-fat food like tuna, fruit, and vegetables so you’re less likely to turn to fatty foods when hunger strikes.
7. Find out what motivates you:
Figure out why you want to lose weight so that when it gets tough or you’re having a bad day you’ll remember that your goal is important to you. A good way to stay on track is to set yourself small goals at first like saying no to the cake on your colleague’s birthday or by walking instead of taking the bus on your daily commute.
8. Make it fun:
To make losing weight more fun try entering weight loss competitions with friends and family, joining a club or an exercise class, or taking up a new hobby such as dancing. You could also reward yourself every time you reach a goal. For example, have a massage or buy yourself a new outfit to keep you motivated.
9. Get support:
Losing weight is tough so see your doctor first to ensure that it’s safe for you to lose weight. If they give you the green light then look into joining slimming clubs or taking up a sport to help you lose weight.
10. Control your portions:
It’s easy to overeat because many popular foods are high in fat and sugar, but if you want to shed pounds then you need to make sure your portion sizes are reasonable. For example, instead of having a burger with chips why not have one without the chips, or have a smaller burger instead. Also, try putting your knife and fork down in between bites so that you give yourself time to feel full.
11. Remember to weigh yourself:
Weighing is a good way of keeping track of your progress because you’ll notice the pounds drop off if you stay on top of it. Try weighing yourself once a week so that you can keep it in proportion rather than getting too excited when the scales fluctuate a few pounds either way.
12. Think before you eat:
It may sound like common sense, but when you’re hungry it’s hard to resist reaching for anything in sight. To avoid overeating try waiting for 10 minutes before eating so that if your hunger subsides, you can get on with whatever it is that you were doing.
13. Don’t get too obsessive about weighing yourself:
It’s important to weigh yourself regularly so that you can keep track of the pounds, but it may also be useful to step on the scales at different times of the day. This is because your weight can fluctuate by several pounds throughout the day due to changes in food and drink consumption or hormonal changes. Pre-menopausal women for example, typically weigh between 4 and 6 pounds more in the morning before rising.
14. Know your limits:
It’s important not to punish yourself if you slip up on your diet so try to limit any indulgences. If someone offers you a slice of cake at a party, have a small portion and enjoy it so that when temptation is high you’ll be less likely to succumb.
15. Shop around:
To find stores that sell food that you like in smaller portions, check out the supermarket websites for details of their products and how they can help you lose weight. Also, when buying food make sure it’s healthy and low calorie like fruit and vegetables and lean meat instead of fatty foods like butter, sausages, and cheese.
16. Do some healthy cooking:
To lose weight try making your favorite foods in a healthier way so you can still enjoy them without feeling guilty. For example instead of frying food in oil, cook in water or put the sauce on the side so that you only have a small amount with each meal.
17. Avoid drinking calories:
One of the easiest ways to lose weight is by cutting down on your calorie intake so it’s important not to drink too many if you want to burn excess pounds. To reduce how much you’re drinking try avoiding glasses that are filled up all the way or have a smaller glass, only drinking alcohol every other day, and always having water.
18. Try eating high protein foods:
Eating carbohydrates like pasta is no good if you want to lose weight because they can be quickly turned into fat by your body, but if you eat more protein then it will take longer for the carbohydrate that you eat to turn into fat. This means that less of it will be stored by your body and you’ll lose weight quicker. To get more protein eat foods like fish, chicken, turkey, eggs, lentils, and nuts.
19. Try not to take things too seriously:
It can be hard losing weight and many people give up because they’re not seeing results fast enough. One way of improving the situation is by learning to relax and not taking weight loss too seriously. This way you’ll be more likely to stick to what you’re doing and avoid getting stressed or anxious about it so that your eating habits improve.
20. Be sensible:
When you’re trying to lose weight, there may be times when you exercise more than usual and this can mean you lose weight faster. It’s no good losing this extra weight if it comes back later on because you won’t have anything to show for your efforts, so try not to work too hard and just do what is best for your body which means eating healthy and exercising in moderation.
21. Keep a diary:
One of the best ways to keep track of what you’re doing and how effective it is is to keep a food and exercise diary. This way you’ll be able to monitor your progress and see which foods and activities are best so that you can tailor your diet accordingly.
22. Think realistic:
Don’t set unrealistic goals like losing 4 pounds in one week because this will only cause you to give up and feel bad about yourself. As a general rule of thumb, it’s best not to lose more than 1-2 pounds per week as anything else is considered too quick which means that you won’t have time to lose the weight properly.
23. Watch what you eat:
To see how much food you’re eating, try keeping a food diary and writing down what you eat at each meal. This way you can monitor how much you’re eating and try to lose weight by cutting down on the number of calories that you consume so that your calorie deficit is large enough to cause fat loss.