When you want to know how to lose weight in a week, it helps to start by understanding how your body works on a diet.
Some believe that starving yourself is a great way to lose weight. It helps, but it has limitations. Once your body is deprived of nutrients for some time, it reacts by going into starvation mode.
Under these conditions, uncertain about future nutrient availability, your body attempts to conserve energy sources. You protect every bit of fat stored in your body, preferring to sacrifice protein for energy. This interferes with your plans on how to lose weight in a week.
This is also why carbohydrate depletion has a limited effect on maintaining weight loss. In the long term, protective defense mechanisms will conspire to conserve fat in the face of prolonged caloric restriction, preventing weight loss.
Crash diets are not very successful for this reason. Deprived of vital nutrients like minerals and vitamins along with calories, the body’s metabolism crashes in a concerted effort to preserve energy resources in the form of fat.
How to lose weight in a week? You must do three things.
It is important to follow a healthy and balanced diet, even when you plan to lose weight quickly.
This is because when you blindly try to cut calories, you’ll not only cause your body to take defensive action to store fat, but you’ll also throw other things out of balance, like your hormones and metabolism.
Using a weight loss calculator, estimate the number of calories you’ll need daily to meet your energy demands. This will vary depending on how old you are, whether you’re male or female, how much you weigh, and how active you are.
Aim to achieve a calorie deficit. This does not mean that you should starve yourself completely. That is counterproductive. Instead, consume fewer calories than your ideal requirement so that your body is forced to find remaining energy by burning stored fat.
Muscles are like a furnace inside your body. They constantly burn calories for energy. The more muscular you are, the more energy your body will burn.
5 kilograms of muscle requires 350 to 500 calories daily to maintain. This means that your muscles are burning the equivalent of 2.5 pounds of fat each week, even if you are resting, doing nothing!
Muscle development requires resistance training and isometric exercise. You can do this at home or at a gym, and by lifting weights or doing other weight loss workouts using exercise equipment. This helps build muscle while you lose weight fast.
Include more protein in the diet
Proteins are harder to digest and take more energy to break down. They also prompt your body to use fat for energy, which helps you lose weight.
Adding one gram per pound of your body weight to your daily intake is a good measure. If you weigh 100 pounds, add 100 grams of protein to your intake every day. This is enough to build and repair muscles.
By combining these 3 approaches, you will quickly discover how to lose weight in a week.