How to lose weight fast in one week?

Weight loss generally occurs when the body consumes more calories than it takes in. On average, a healthy body burns 1500 calories a day at rest (basal metabolic rate, BMR)

The basal metabolic rate (BMR) is 1550 kcal/24 h (6.488 MJ/24 h) for obese people

43 scientifically proven ways to lose weight fast in one week

1- Follow a 2,000 calorie diet, as most people may be able to lose weight by consuming fewer than 2,000 calories a day; however, your daily values may be slightly higher or lower depending on your calorie needs, saying so, the amount of weight you can lose depends on your daily values. An average woman needs to eat less than 1500 calories per day to lose one pound of weight per week

2- Stay hydrated, drink at least 8 glasses (2 liters) of water a day

3- Limit intake of free sugars to less than 10% of total energy intake. If you consume 2000 calories daily, then consume about 25 grams (6 teaspoons) of free sugars per day, less than 5% of your daily calorie intake should come from free sugars

4- Limit intake of unsaturated fat to less than 65g per day. If you consume 2000 calories daily, then consume about 40 grams of unsaturated fat per day

5- Limit intake of saturated fat to less than 20g. If you eat 2000 calories per day, then your saturated fat limit is about 16 grams, less than 7% or 140 calories of your daily calorie intake should come from saturated fat.

6- Limit the daily cholesterol intake to less than 300 mg a day

7- Consume about 325 grams of carbohydrates a day, if you get 2,000 calories a day, then consume about 275 grams of carbohydrates a day, about 65% or 1300 calories of your daily calorie intake should come from carbohydrates.

8- Eat low glycemic index (GI of 55 or less) foods, like minimally processed grains (cracked wheat, steel-cut oats, and stone-ground whole wheat), porridge, grainy bread, low-fat dairy foods (skim milk), nuts, oat bran, rolled oats, steel-cut oatmeal, muesli, most fruits, carrots, boiled sweet potato, corn, corn tortilla, wheat tortilla, yam, peas, legumes (chickpeas, lentils), lima beans, butter beans, farrow, quinoa, and non-starchy vegetables, such as artichoke, asparagus, cauliflower, bean sprouts, baby corn, green bean, sprouts, and amaranth (chinese spinach).

Common low glycemic index (GI) Fruits include: cherries (GI score of 20), grapefruits (GI score of 25), prunes (GI score of 29), apples (GI score of 36), pears (GI score of 38), strawberries (GI score of 41), peaches (GI score of 43), and oranges (GI score of 45).

9- Limit sodium intake to less than 2,400mg per day and replace sodium chloride (ordinary salt) with potassium chloride.

10- Stay away from condiments or sauces that contain sodium, such as sodium glutamate, grilling sauces, mustard, soy sauce, pickles, vinegar and ketchup.

11- Be active outside of the gym. If you weigh 150 lbs (68 kgs), you can burn approximately 90 calories in 30 minutes by walking at a rate of 2.0 miles (3.2 km) per hour (mph). However, If you weigh 250 lbs (113 kgs), you can burn approximately 150 calories in 30 minutes by walking briskly at a rate of 2.0 miles per hour. If you weigh 130 lbs (59 kgs), you can burn approximately 80 calories in 30 minutes by walking slowly uphill or by walking briskly at a pace of 3.5 mph (at a speed of 2.69 yards per second).

If you weigh 180 pounds, you burn about 100 calories per mile (1.6 km) while walking. However, if you weigh 120 lbs, you burn about 65 calories per mile while walking. Walking for 3 miles every day or walking 45 minutes a day at a moderate pace can burn off up to 250 calories per day. To lose 10 pounds of weight in 6 months, you need to walk an hour per day at an average walking pace. An average walking pace is close to a 15 minute mile

12- Consume about 30 grams of dietary fiber a day (from food, not supplements). Eat insoluble fiber foods, like wheat bran (11.3 grams of insoluble fiber per 1/2 cup), most beans (6.9 grams of insoluble fiber per 1/2 cup), kidney beans (5.9 grams of insoluble fiber in 1/2 cup), navy beans (4.3 g of insoluble fiber in 1/2 cup), wheat bran (11.3 grams of insoluble fiber per 1/2 cup), pinto beans (5.7 g of insoluble fiber in 1/2 cup), shredded wheat cereal (4.5 g of insoluble fiber per cup), lentils (4.6 g of insoluble fiber per 1/2 cup), flaxseeds (2.4 g of insoluble fiber per 1 tbsp), almonds (4.2 grams of insoluble fiber per 1 ounce), black-eyed peas (4.1 grams of insoluble fiber per 1/2 cup), all bran cereal (7.2 g of insoluble fiber per 1/3 cup), and vegetables (cooked broccoli, asparagus, beets, sweet potato, corn, brussels sprouts, green beans, or kale) provide about 1 to 2 grams of insoluble fiber per half a cup.

13- Control your blood cortisol levels and avoid foods that increase cortisol levels, like foods with hydrogenated or partially hydrogenated oils (margarine, baked foods, fried foods, packaged snacks, vegetable shortening, ready to use dough, and coffee creamers), processed junk foods, trans fats, sugary drinks, fruit juice, chocolate cakes, fat-free flavored yogurts, beef, alcohol, vegetable & seed oils (corn, canola, soy, and sunflower), and foods you are intolerant or sensitive to.

14- Drink 2-3 cups of green tea a day, green tea is is loaded with vitamin C, vitamin B2, theanine, folic Acid, β-carotene, catechins, proanthocyanidins, caffeine, and flavonols.

15- Drink 2-3 cups of ginger tea a day, ginger contains high amount of gingerol and allicin.

16- Take 250-500 mg of omega-3 (EPA and DHA) each day, or eat foods high in omega-3s, like flaxseeds, canola oil, chia seeds, soybeans, walnuts, and fatty fish (salmon, mackerel, sardines).

17- Eat foods high in lean protein, like fish, Seafood, lean beed, White-Meat Poultry, Yogurt, milk, Beans, Soy

18- Eat fewer carbs and more lean proteins. Add a scoop of whey (or other protein supplements like soy protein, pea protein powder, egg protein powders, or casein) to oatmeal or shakes after a workout, as it helps support an efficient metabolism. Take 2.2g of whey protein per kg (2.2 pounds) bodyweight daily

19- Drink coffee or tea an hour before working out

20- Eat foods high in Potassium, like cauliflower, spinach, cabbage, artichokes, coriander, carrots, wheat sprouts, garlic, potatoes, sweet potatoes, parsley, beets, beans, mushrooms, mint, apples, bananas, avocado, mango, dates, figs, grapes, kiwi, guava, and dried fruits.The ideal consumption of Potassium: 4700 mg per day

21- Eat whole foods, like tubers (carrots, taro, ginger, yam, lotus root, cassava), legumes, fruits, vegetables, whole grains and whole grain products, such as brown rice, buckwheat, barley, whole-grain bread (whole-wheat bread), whole-wheat pitas, whole-wheat pasta, whole-wheat tortillas, whole wheat flour, and amaranth cereals

22- Do high intensity interval training

23- Add two teaspoons of apple cider vinegar into 8 ounces of water and drink before meals 3 times a day

24- Do cardio (aerobic exercise) 30 minutes a day

25- Reduce your stress levels, drink 2 cups of camomile tea a day to relieve anxiety and calm your nerves

26- Maintain good sleep hygiene, this includes maintaining a regular sleep routine, avoid naps, avoid watching tv or reading in bed, avoid staying in bed awake for more than 15 min, avoid drinking caffeinated drinks especially in the night, avoid taking drugs or substances that interfere with sleep, having a comfortable bed and exercising regularly to reduce stress

27- Don’t drink too much alcohol. The ideal consumption of Alcohol is up to one meal per day for women and up to two servings for men (one serving or meal is equivalent to: 140 ml wine; 330 ml beer; 40 ml of vodka-whiskey or similar alcoholic drinks).

Avoid drinking beer or any other brewed alcoholic drink known to include a notable amount of estrogen, mixing estrogen with alcohol will speed the process of building body fats in the feminine type i.e. on the buttocks, butt, armpits and breast.

28- Drink a cup of warm water in the evening while watching TV, three to four times a week to clean and remove the bad radicals from the intestines

29- Enjoy activities that can keep you thrilled to boost your adrenaline and noradrenalin levels, such activities can help improve blood circulation, maintain a balance between anabolic and catabolic reactions, and speed up metabolism to lose weight by increasing your metabolic rate at which you burn calories and lose weight.

Scoring sports, such as football, soccer, basketball, etc., or activities, such as using social networks (facebook, twitter, vk, etc.) and engaging in instant message chats or when you engage with content by liking, sharing or commenting, increase life satisfaction and can greatly help not just reduce the feeling of stress but improve stress hormone levels and thus can also benefit mental health, such activities affect the way the endocrine system works by enhancing moderate-intensity pleasures, such as gladness, enthusiasm, fun, attraction, ebullience, kick, elation, sparkle, and high-intensity pleasures, such as euphoria, ecstasy, thrill, rapture, bliss, etc.

30- Boost testosterone and adrenaline (epinephrine) levels. To boost testosterone and adrenaline (epinephrine) levels, have a cup of yogurt or kefir before going to bed, eating yogurt near your bedtime may help you lose weight effortlessly. Moreover, individuals are encouraged to engage in morning sex, as having sex at 5.48am in the morning can make you feel happier and healthier. Morning Sex makes you feel more loved and more connected with your partner due to oxytocin, a key hormone released during sex. Repeat this routine (i.e. eating a cup of yogurt before going to bed, and having sex at 5.48am in the morning) three or four times a week.

With this regimen you can expect to lose anywhere between 0.5-2 kg (1-4.5 lbs) of fat per week

Try thyroxine boosting activities. After having early morning sex, individuals are encouraged to stand up, stretch, and take an outdoor walk for 15-20 minutes, as taking an outdoor walk as has been found to lift spirits (feeling down? get some fresh air). Fresh air, breeze, regular physical activity and sunshine, can help reduce your risk for several disorders and health conditions and improve your overall quality of life. Repeat this routine (i.e. having sex at 5.48am in the morning and taking an outdoor winter walk) four or five times a week.

With this regimen you can lose up to 2 kg (4.5 pounds) per month

Taking an outdoor winter walk will help you to burn more fat and calories because your body will work harder to stay warm. When body temperature falls below normal (slightly below 37° c or 98.6 °F), the thermoreceptors in the body send impulses to the hypothalamus, which sends signals to the pituitary (hypophysis) to release pituitary hormone production, resulting in increased synthesis and secretion of thyroid-stimulating hormone (TSH, thyrotropin) by the pituitary. This in turn stimulates the release of thyrotropin (thyroid-stimulating hormone) from the anterior pituitary. Thyrotropin stimulates the thyroid gland to produce T4 (thyroxine), and T3 (triiodothyronine) that are responsible for regulation of metabolism. Increased T4 levels enhance oxidation of fatty acids in many tissues and stimulate fat mobilization, leading to increased free fatty acid (FFA) levels in total plasma

31- Eat foods that are high in thyroxine, like beans, herbal teas, olive oil, safflower oil, flaxseed oil, almonds, brazil nuts, maca, walnuts, coconut oil, chlorophyll, low fat meat, rice, sea vegetables and cruciferous vegetables

32- Avoid gluten and soy protein isolate

33- Take a teaspoon of coconut oil daily, as it contains lauric acid, which stimulates thyroid function, increasing metabolism and weight loss.

34- Take a vitamin C supplement. The recommended daily dose of vitamin C to control estrogen levels, and to reduce cancer risk is 90 mg for men, 75 mg for women

35- Eat foods that boost your testosterone levels, like olive Oil, oysters, coconut, whey protein, garlic, pomegranate, and cruciferous vegetables. Take a tablespoon of olive oil daily, first thing in the morning on an empty stomach at least 30 minutes before eating breakfast

36- Eat foods high in zinc, like spinach, mushrooms, dark chocolate, beef, lamb, pork, poultry, oysters, squash seeds, pumpkin seeds, nuts, beans, and toasted wheat germ

37- Take a probiotic supplement daily

38- Eat healthy prebiotic foods, like garlic, asparagus, onions, artichoke, leeks, bananas, and dandelion greens. Consume two cloves of raw garlic a day

39- Eat foods high in magnesium, like avocados, almonds, dark chocolate, legumes, seeds (pumpkin seeds, flaxseeds, sunflower seeds), nuts (cashews, brazil nuts, pine nuts), black beans, whole grains (brown rice, whole wheat bread), soybeans, tofu, sesame seeds, halibut, salmon, and mackerel).

40- Eat foods high in antioxidants and vitamin C, like grapefruit, orange, lime, kiwi, lemon, guava, grapes, cranberry, apple, spinach, basil, kale, brussel sprouts, broccoli, cauliflower, tomato, chives, bell peppers, gooseberry, and thyme, to improve blood circulation. Moreover, vitamin C regulates the chemical reactions in our body.

41- Add foods like soy milk, soy yogurt, soy wheat flour and Soy products, like tofu, miso soup, soy yogurt, to your diet, as they are a very good source of phytoestrogen

42- Stop eating white bread and pasta. Alternatively, eat mashed potatoes, rice and rice noodles

43- Avoid eating junk foods, like potato chips, cookies, candy, and soda

[ps2id id=’dietary-fiber-content’ target=”/]

Dietary fiber content of selected foods

 

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Verified by: Dr.Diab (March 11, 2018)

Citation: Dr.Diab. (March 11, 2018). How to lose weight fast in one week?. Medcoi Journal of Medicine, 10(2). urn:medcoi:article20279.