To most of us, slimming down noticeably in 7 days seems an impossible task to accomplish. The only available solutions would appear to be painful – in the likes of starvation.
You can look slimmer in one week only without being drained and starved at the end of it.
The factors that can help you lose weight in 7 days
One’s metabolism, whether fast or slow, cannot be changed so quickly, but there are other factors to look at. Firstly, it’s your food intake. You must begin to choose low calorie foods instead of high calorie ones and make the right associations.
Stop eating junk or fast food and eliminate sugar, processed food and trans fats, as well as alcohol. Focus on vegetables and don’t increase your fruit intake too much, because that also gives you loads of sugar. Read more about here: Foods That Lower Blood Sugar
Secondly, you must look into the physical activity aspect. It’s essential to move more than ever (and more intensely, too) if you want to shed pounds in only 7 days.
Start with stimulants
Stimulants play an important role in every slimming diet. Coffee without creamer and sugar, green and black tea, supplements like ginseng and so on will speed up your bodily functions, give you more energy and make you more alert.
They are the key to exercising as much as you need. These will also help your digestion.
You absolutely have to calculate the calories. Use a special calculator to find out how much you normally burn, then aim to eat in order to provide with about 500 calories less than what you burn.
Avoid (deep) fried foods, because these tend to have way too much unhealthy fat. Replace red meat with lean white meat or fish. Have more protein than carbs with every meal. Have no more than two servings of grains per day.
Focus on vegetables like broccoli, cauliflower, squash, asparagus, leafy greens, mushrooms, carrots, peppers and eggplant. Pizza, candy and soda are forbidden, as these are considered caloric bombs.
Increase your water intake as much as you can. Water fills you up so you no longer need to eat extra; also, it diminishes hunger.
Drink plain cold water (to warm it up, your body will be using its own stored calories, thus helping you lose more weight).
The 7 day workout challenge
Diet alone won’t help you reach your goal in just one week. You need to start moving and sweating. You will need a set of dumbbells as equipment.
Here is a workout plan for each of the 7 days:
- Monday: leg raises, planking, hip extensions (left and right side), cardio.
- Tuesday: military presses, sumo squats, deadlifts with dumbbells, foot to foot crunches, high knees in place.
- Wednesday: goblet squats, knee touches, triceps kickbacks, rear leg extensions.
- Thursday: rest day – you can have a 30-minute cardio session however, such as a brisk walk.
- Friday: marching, traditional crunches, chair squats, wall push-ups, bodyweight glute bridges.
- Saturday: toe reach, alternative lunges, lying oblique twists, bodyweight squats, high knees.
- Sunday: Russian twists, knee push-ups, alternative reverse lunges, reverse crunches, knee touches.
Online, you will find examples for each exercise. This is a total body workout that will diminish the fat deposits on your thighs, buttocks, abdomen and arms.
Each exercise should be performed for 45 seconds and then you must rest for 15 seconds. Complete each cycle 3 times and rest for one minute in between cycles. All in all, an entire workout should take 17 minutes only!
How much weight will you lose?
With this 7 day plan, most people lose about 5 kg. However, everyone is different and the results will largely depend on how much effort you put into this, how your body reacts to stress etc.
Your current level of fitness will also affect it, as your age. If you want to lose 10 kg, simply do it all over again for one more week.
The advantages of this 7 day slimming challenge
This is no deprivation diet, which means your body won’t be lacking nutrients. If you’re feeling you’re not eating enough, control your cravings.
The body will begin to use energy it has stored as fat. This is the key to losing weight. If you keep fueling it with food, it won’t reach for those deposits to burn them away.
Apart from a nutritious, healthy diet, the plan also includes workouts that make your every body part fit. The moves trigger weight loss all over, so you will slim down in an aesthetic manner.
Never skip meals – especially breakfast, which provides you with the needed energy for the day.
Skipping meals is a very bad habit, it doesn’t help you burn adipose tissue, but gets you into starvation mode, where the body begins to save even more fat.