How to lose weight in 7 days?
When you want to lose weight, you are inevitably tempted to lose weight quickly. But is it possible to lose weight in 7 days? If so, can this weight loss be sustainable? And are these slimming solutions good for your health? Here are some tips for losing weight in a week, without putting yourself in danger.
Is it possible to lose weight in 7 days?
It is completely doable to lose weight in a week, but several conditions weight this statement:
- Do not expect to lose ten pounds in such a short time.
- Weight loss is always faster in individuals affected by overweight or obesity than in people with normal weight. Moreover, the latter have no interest in losing weight.
- Weight loss implies a negative energy balance, ie caloric intake lower than the daily energy expenditure. One way to achieve this result: reduce food intake and/or increase expenditure through physical activity.
- Losing a lot of body fat within 7 days remains an optimistic prospect. A week of effort will do more to trigger the slimming than to really get thinner.
Tips for losing weight in 7 days
Tip # 1 : Drink more
Drinking , in itself, does not make you lose weight. But hydrating properly acts on certain factors of weight loss and allows you to stay healthy:
- If we bet on sport as a slimming ally, it is essential to compensate for the water loss associated with physical exercise.
- Since hunger and thirst receptors in the brain are the same, many people confuse the two sensations and eat instead of drink.
- Drinking regularly helps to drain metabolic waste, harmful to weight loss.
- Sometimes being overweight is due to fluid retention . However, the latter is accentuated by dehydration.
Thus, drinking enough is inseparable from weight loss. Hydration should be mainly water -based (about 8 glasses per day), but these contributions can be supplemented by the consumption of draining drinks, such as green tea and herbal infusions .
Tip # 2 : Eat more fruits and vegetables
The majority of French people are deficient in fibre . However, there is evidence that a high dietary fiber intake is positively correlated with a stable weight. Thus, to ensure this intake, nothing beats a daily and sufficient consumption of fruits and vegetables . The latter must also, whether you want to lose weight or not, be in the majority in the food bowl. To lose weight in 7 days, it is therefore desirable to compose your plates of seasonal vegetables , making sure to vary the varieties, and to opt for fruit as a dessert or snack .. The benefits on weight? The fibers are satiating and boost transit, the vitamins and minerals of fruits and vegetables are essential to avoid fatigue and immune weakness and finally, they are low in calories. Be sure to vary the preparation methods ( raw , steamed, steamed, sautéed) to take full advantage of their nutritional and taste qualities.
Tip # 3 : Walk Daily
Physical activity is inseparable from slimming. To lose weight in 7 days, you have to stick to physical exercise, even minimal. Walking, the most natural sport, can be the ally of rapid weight loss. The recommendations of the health authorities recommend a daily walking activity, at the rate of 30 minutes a day. But if your heart tells you, you can walk more. Even more effective: try walking at a brisk pace. To do this, find out about fitness walking : it presupposes the maintenance of a sustained cadence and the full involvement of the body (legs, but also the abdominal strap and arms, via the pendulum movement). As for the moment, you can completely do your 30 minutes in one go or segment your walk, throughout the day: journey to work, shopping, digestive walk after each meal, walking the dog… The important thing: movement !
Tip # 4 : Think Satiety
Some people gain weight because they are always hungry (or so they think). To lose weight in 7 days, it is important to control your hunger, even to accelerate your feeling of satiety (and limit the size of your food intake). To do this, you can:
- Focus on natural “appetite suppressant” foods , such as apples , konjac, psyllium , chia. Their soluble fibers swell on contact with water and thus allow you to feel “full” more quickly.
- Opt for food supplements, but ensure that they have a 100% natural composition. Most of the time, “appetite suppressant” capsules are made from soluble fiber (such as pectin or mucilage). Be sure to hydrate yourself well each time, to avoid any risk of digestive obstruction.
- Take the time to chew well, each time you eat. It takes 20 minutes on average for the brain to receive signals of satiety – full stomach without being heavy, feeling of well-being, less craving for different foods. Know how to read them.
Tip # 5 : Prefer low GI complex carbohydrates
The advantage of low GI complex carbohydrates over simple carbohydrates ? They make it possible to secrete insulin in a diffuse way and thus to avoid crashes , cravings and fat storage, while providing the body with the energy it needs. To lose weight in 7 days, it is better to get into the habit of gradually changing your carbohydrate sources and consumption patterns:
- Eat pasta al dente rather than overcooked.
- Prefer basmati rice to round rice, because its glycemic index is lower.
- Opt for raw or whole grains rather than refined ones. The seed coat is rich in fibre.
- Always associate a carbohydrate with a vegetable, because the fibers slow down the carbohydrate assimilation and therefore, the insulin peaks.
- Don’t forget the “atypical” sources of carbohydrates, such as legumes and root vegetables.
- Forget fast sugars, whether sugary drinks (even light ), sweets, cakes, alcohol and desserts. Their consumption must be exceptional.
Tip # 6 : Think cardio
Weight loss requires substantial energy expenditure – especially if one opts more for a food rebalancing than for a diet, which risks promoting weight regain ( yoyo effect ). The best solution remains endurance sports, especially if they are practiced regularly and over long sessions. 7 days probably does not allow you to set up a real training program, but you can always start slimming and the appropriate sports routine. For example, you can opt for a jog every morning, at the rate of 30-40 minutes of running. We can also think of the jump rope, an excellent cardio activity that burns calories quickly. 20 minutes of jumping rope every day will undoubtedly benefit weight loss and overall fitness.
Tip # 7 : Get enough sleep
Lack of sleep is harmful to weight. At night, many metabolic processes take place, starting with the regulation of leptin and ghrelin , the satiety and hunger hormones respectively. You have probably noticed it, but when you have little or bad sleep, you are more inclined to fatty and sugary foods, and tend to eat more. To lose weight in 7 days, it is necessary to get a good night’s sleep – long enough (7-8h) and uninterrupted. To do this :
- Eat a light dinner well before bedtime.
- Stop the consumption of stimulants (alcohol, tobacco, caffeine) after 4 p.m.
- Sleep in total darkness and complete silence.
- Avoid screens at least 1 hour before bedtime.
- Ventilate your bedroom and sleep in a cool atmosphere.
Tip # 8 : Avoid snacking
Finally, a piece of advice that seems obvious, but which is not obvious to some. To lose weight in 7 days, it is imperative to stop snacking between meals. You can absolutely eat a light snack, based on fruit, low-fat dairy products or lean proteins. But untimely snacking leads to weight gain, by prompting the body to secrete insulin continuously.
What are the weight loss recommendations?
It is essential to remember that rapid thinning is not recommended. Losing weight quickly (and 7 days is a short period for safe and sustainable weight loss) can cause health problems:
- Muscle wasting , because the body draws on its fat reserves but also its muscles.
- A metabolic slowdown, because the body does not like sudden changes in habits, whether in sports or diet. Once the habitual hygiene of life has been re-adopted, he risks taking “revenge”. This is the yoyo effect, accompanied by a metabolic slowdown .
- Immune weakness and fatigue, because rapid weight loss weakens immunity.
- Psychological disorders, because periods of diet are conducive to asthenia, mood swings, depression. They can also cause eating disorders.
Thus, for your health, it is preferable to favor a slow but sure weight loss, and to proceed with it accompanied ( nutritionist , dietician, general practitioner).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.