While it may be tempting to lose weight faster, losing a pound of weight in one week is a healthy weight loss goal that can be maintained for a long time. With the right combination of diet and exercise, your stomach and muscles will barely notice it, but the mirror image will show your changing shape. Here's how to get started.
Step
Method 1 of 4: Making a Commitment
Step 1. Calculate your RMR (resting metabolic rate)
RMR is often used as is BMR (basal metabolic rate). Although the two are slightly different, their calculations are sufficient for weight loss purposes. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). Additionally, there are online calculators that can do these calculations for you:
-
RMR = 9.99w + 6.25s - 4.92a + 166g-161
- w = body weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
- s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
- a = age in years
- g = gender = 1 for male, 0 for female
- This number of calculations will help you calculate how many calories you burn while doing almost nothing. While websites and treadmills can provide you with calculations, they can never be completely accurate.
Step 2. Perform the calculations
Losing a pound in a week makes perfect sense and is totally doable. In reality, losing more weight will result in you losing muscle and fluids. To lose half a pound in 7 days, you need to reduce 500 calories in a day.
That's because half a kilogram is 3,500 calories. 500 x 7 days = 3,500. You can do this by eating, exercising, or both. However, know that perhaps the easiest thing to do is to make some small dietary and lifestyle changes rather than starving yourself or spending hours at the gym
Step 3. Resolve hidden causes
If you want to get rid of it, it will take time, and a permanent lifestyle change. Is there something in your life that is preventing you from achieving your goals? Make sure you are in a situation where you can make this change work and that you are doing this for yourself, not for something or someone else.
In order to stay committed and be successful, it is very important that you stay focused. Changing habits is something that requires persistence 24/7 (24 hours, 7 days/in other words it is something that must be done constantly). Since making these changes will affect your entire lifestyle, it's important to take care of the other things in your life. If you're worried about money or relationships, you might want to take a break. Overcome any obstacles first -- not doing so will reduce your chances of success. Then when you are ready to concentrate on your weight, you will do it the right way
Step 4. Find your motivation
Motivation has to come from you and you alone. After all, you are the only one who has to go through all these efforts. What will make you stick to it? Remembering certain things can help you stay motivated. Are you worried about health? Planning to go to the beach? Want to live a more active lifestyle?
When you feel like you're taking a step you shouldn't be taking, keep these motivations in mind. Stick a note on the refrigerator, bathroom mirror or on your kitchen door. If you are often away from home, keep a note that encourages your efforts on the computer. Do whatever really helps you in living it
Step 5. Define your goals
Alright, so now that you're reading this article to "lose a pound in a week," we've defined that much weight loss. But how? Doing things as concrete as possible will help you know what to do (and what not to do).
Think about process goals and end goals/outcomes when determining what you want to achieve. The goal of the process is what you do -- for example, "Do cardio 5 times a week." "Lose a pound of weight in a week" is the result. You don't always need an end point (end goal), but process goals are the key to changing your habits. As long as your goals are specific, measurable, achievable, relevant, and time-limited, SMART for short, then you're good to go. Also, don't forget to log your progress
Step 6. Find support
While this is ultimately your responsibility, having support can keep you going and getting stronger. Get closer to people who will support you and make it easier for you to reach your goals. If they can exercise with you or make meal plans, that's great. They will also hold you accountable, and provide the extrinsic motivation you lack.
If you're not ready to tell others about your weight loss, keep yourself accountable by weighing yourself regularly and keeping a journal of your diet and exercise progress
Method 2 of 4: Eating Better Food
Step 1. Eat a more plant-based diet
Fruits and vegetables are part of a healthy and balanced meal plan. There are various ways to lose or maintain a healthy weight, and eating more fruits and vegetables along with whole grains and lean meats, nuts, and seeds are healthy and safe food choices.
- In general, fruits and vegetables are dense and low in calories. That means you will feel full even if you eat less food. And that means you will lose weight.
- Eating more fruits and vegetables will not only help control your weight. A diet rich in fruits and vegetables can reduce the risk of several types of cancer and other chronic diseases. Fruits and vegetables also provide important vitamins and minerals, fiber, and other substances that are essential for health.
Step 2. Have breakfast
This may seem a little counterintuitive (though you've heard it a million times before), but people who eat breakfast generally lose weight. In addition, people who have managed to lose weight and keep it off strictly adhere to this rule (breakfast).
You may think that skipping breakfast means consuming fewer calories, but chances are you will eat more at lunch and dinner to make up for the food you missed earlier in the morning. In general, people who skip breakfast will snack throughout the day and overeat at the next two meals. If you skip breakfast, you have set yourself up for weight gain
Step 3. Choose a healthier oil
Most commercial vegetable oils are mixtures of unknown oils (fats, fats and more fats) that have been extracted with chemicals. This of course is not good for you or your waistline. Compared to other similar oils, canola and olive oil are rich in good fats -- a type of monounsaturated fat -- and keep LDL (bad fat) levels low and HDL (good fats) high. That's the good. Whenever you can, change your oil.
Keep in mind that olive oil, while rich in healthy fats, is still high in calories (this also applies to other healthy oils). Use this oil in moderation and as a substitute for other fatty foods, such as butter or margarine. Do not use it on top of any food you eat. For the record, unhealthy foods will not get better if given olive oil
Step 4. Limit sugar consumption
The easiest way to do this is to get rid of processed foods. The more processing a food goes through, the more additives and fewer nutrients the food contains. Processing removes many (though not all) of the vitamins, minerals and fiber in most foods. And then, processing adds unhealthy fats, lots of sugar or sugar substitutes and synthetic vitamins and minerals.
- Most of these ingredients, including artificial sweeteners, artificial colors, hydrogenated oils and fructose corn syrup, are not even recognized as safe for your body to eat. Think about it. You're not going to eat a bowl of paper clips, so why would you want to eat something that isn't actually food? These non-food ingredients are considered toxic and will mostly damage the systems in your body, usually stored with fat. No, thank you.
- Processing generally means something lost during the packaging process. Yes, this even applies to healthy food. If the food is vacuum packed, the nutrients of the food are also sucked out.
Step 5. Avoid restaurant food
If you cook yourself, you can control every calorie in the food; not so with restaurants. Even foods that sound healthy may have been fried in butter or oil, seasoned with lots of salt, or packed with preservatives to keep them fresh longer. To know exactly what you're eating, it's easier to make it in your own kitchen.
Well, it's a little unreasonable to ask you to avoid the social aspect of most activities (meaning eating, of course). So, if you are faced with a menu full of foods that have more than 1,000 calories of calories, go easy on them and order half portions of those foods. After all, the possible portion of food in the menu is two servings
Method 3 of 4: Stay active
Step 1. Start moving
To burn body fat, doing aerobic exercise is the first rule. Doing brisk walking most days of the week is a good way to start. If you can run, that's even better. Try to do this activity for at least 30 minutes 5 days a week so that your goals can be easily achieved (and for the health benefits).
Dancing, swimming, boxing, basketball, and tennis are also great cardio exercises. To make it a little more fun, take a friend to the dance floor, to the pool, to the boxing arena, or to the court
Step 2. Include weight training
Cardio training may be the fastest way to burn calories, but if you do both exercises (cardio and weights), the effect will be even better. When you start to lose weight, of course you want reduced body fat, not muscle. Try to do weight training several times a week.
While cardio can (and should) be done most days of the week, stick to weight training 2 or 3 times a week. Your muscles need time to recover
Step 3. Don't forget the little things
If you work from 9 a.m. to 5 p.m. (or later), working out can sometimes sound like a joke. Cooking your own food is a huge undertaking after a long day; so running for half an hour seemed impossible. So instead, make small efforts throughout the day -- the effect will increase over time.
Avoid using lifts and park far from the entrance at work or when shopping. Try to keep moving if at all possible. This is especially true if you work behind a desk all day – your brain will also be refreshed after the movement
Method 4 of 4: Keep Doing It
Step 1. Change your exercise routine
As you get fitter, your body will get used to the exercises you used to do. If you only read one genre of book, would you become a well rounded person? No. So keep on surprising your body -- it has to be just as balanced as you are.
Vary the duration, intensity, frequency, and type of activity you do. If you like walking, walk uphill, downhill, inward, outward and for different amounts of time. If you're a swimmer, try rowing. are you a dancer? Take a step dance class (a style of dance that uses more footwork). Your attention will last longer
Step 2. Ignore any setbacks
During this weight loss program, there will be times when a candy can and will solve all your problems. Do not worry. Just make sure you realize that after eating the candy, you will feel refreshed. Don't let this occasional setback keep you from giving up.
Staying positive is the key to maintaining motivation. If you push yourself, you will more easily give up. Concentrate on your progress, not on what you wish you could do. In addition to keeping a journal of what you eat and drink, keep track of the goals you've achieved and the new things you've done, in terms of exercise
Step 3. Think about the future
Sometimes we face our current situation and find it difficult to remember that who we are today determines who we will be in the future. It may seem like you are putting in a lot of effort right now, but the benefits you will get in the future are great. Remember the purpose of this process and stay strong. Eventually the future will come too.
Step 4. Focusing on the future will lead you to the ultimate goal of this endeavor
If you concentrate too much on this time, you can easily get caught up in worry or complacency. Unfortunately, complacency is not the way to achieve anything worthwhile. Remind yourself why you started this journey in the first place and how good you will feel when you reach your goal.
Tips
- Eat healthy, portion-sized snacks to prevent you from overeating at your next meal.
- Choose low-fat dairy products and lean meats instead of similar foods that contain more fat.
- Eat vegetarian meals at any of the meals of the day. In general, vegetarian food contains fewer calories and lower fat content.
