In the long run, it's smart to aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week. This can be achieved by burning 500 to 1,000 more calories than you consume each day, through a low-calorie diet and regular physical activity. The NHS suggests that a safe rate of weight loss is between 0.45 and 0.9 kg, which translates to about 1 to 2 pounds per week. But is it possible to lose weight in just a week? The answer is yes! With the right strategies, you can shed 10 pounds in seven days without succumbing to a diet of smoothies and salads.
To lose weight quickly, you need to reduce your caloric load. A good way to keep track is to use a calorie tracker like MyFitnessPal, which will help you set goals (1,500-1,650 kcals a day should be manageable for a short period of time). Additionally, intermittent fasting can be beneficial. All it means is that if you eat breakfast at 10 in the morning, you finish your last meal at 8 in the evening.
In addition to reducing your caloric intake, physical activity is essential for weight loss. Even taking a 20-minute walk at lunchtime can help. You can still record around 2000 steps, and that's even before you even consider the walks you do for the rest of the day. So connect to your favorite playlist or podcast and head out for a break.
You'll hit your goal of 10,000 steps before you know it. It's important to note that any diet plan that says it can help you lose 10 pounds of body fat in a week is either lying or extremely irresponsible. What you can lose and what you must lose are two different things. A safe rate of weight loss is between 0.45 and 0.9 kg, which translates to about 1 to 2 pounds per week.
This is more sustainable and easier to stay on track than taking extreme steps to lose three pounds in a week, just to see them work again. Exercise can also help reduce stress and improve sleep, which can also contribute to weight loss. Resistance training or weight lifting can help protect metabolism from shock that can occur during dieting. One study found that people who did high-intensity cardio exercises three times a week lost a lot of weight over a period of 15 weeks, compared to people who exercised at steady state.
Eating between meals often has a bad reputation, but it's true that unhealthy snacks don't really lead to healthy and sustainable weight loss. If you want to build muscle and lose fat at the same time, you'll want to increase your protein intake. Working as a team with others who are also looking to lose weight can make people more likely to achieve their weight loss goals. Ultimately, this is going to be more sustainable than taking extreme steps just for short-term fat loss.
In conclusion, with the right strategies and lifestyle changes, it is possible to lose weight in just one week - but keep in mind that experts only consider one or two pounds a week to be healthy and realistic weight loss.