How Can I Lose Weight in a Week?

Is it possible to lose weight rapidly within a week? or can we lose more than 10 pounds in a week? Such kind of things are not usually possible, but you might have seen a lot of weight loss program or supplements promising such kind of unrealistic achievements you can make by using their products. But the things they they claim are not actually possible to be achieved in that short span, and even if it's possible it may have a lot of side effects.

But in this post we talk about some strategies backed by science, which may help you to lose weight fast. Also, you need to follow any of these routine for a long term, because you might shed some extra pounds quickly with those diet plans or strategies, but to maintain it for a long term you need to stick to not that exact diet plan but still a healthy lifestyle.

1. Follow a ''Very Low Calorie Diet''

Very low calorie diet (also known as VLCD in short) is one of the most effective diet plan in which your consumption is around 450-800 calories per day. Due to that very low calorie consumption, chances get high for the people who want to lose weight quickly. (1) But, this diet might be so hard for many people to follow because you need to replace normal food with low-calorie shakes, soups, bars or porridge containing milk.

Because of very low calorie consumption, it also have some side effects like feeling low on energy, headaches, constipation, cramps and dizziness.

This diet plan is not suitable for those who are:

• Under 18

• pregnant

• breastfeeding

• have had an eating disorder

2. Make an intense workout routine

Exercise is one of the best and genuine way to get rid of calories that you have put into your body. But, you need to keep tracking how much calorie you intake and how much you burn, to maintain less calorie and intake and burn more calories. By using this way, you'll be able to shed extra pounds quickly.

Also, the amount of exercise you need depends on your current health and goals. More you exercise, the more calories you burn and faster you lose weight.

But, if you weight too much doing intense exercise will lead to many different problems in your body, so start with some easy physical activities that put less stress on your body like walking, swimming, jogging (10-15 minutes), riding a stationary bike, that will help you to get physically active and you'll start burning more and more fat, as much as you increase your activities with time.

You can also start working out under a trainer to get more guidance and better results. It may take time and also you might need to do it forever, but it's much better that just sitting back and overthinking, which may cause a depression and various health issues because of your obesity.

So, start your journey with these small steps, if you want to lose weight with one of the safest ways, also it will help you to maintain a healthy lifestyle.

Although, if you are not so obese and some moderate exercise will not cause any negative effect on your body, then you can do aerobics for at least half an hour every day, 5 times a week, to see quick results.

Follow a low carb diet plan

Low-carb diet is also one of most effective and the popular way that help you to get rapid weight loss results. Keto diet is one of the most popular low carb diet plan, that help you to lose weight by cutting almost all carbohydrate containing food, so that your body start using stored fat as energy fuel, due to which your body start burning fat for energy and you start losing extra pounds.(2)

In Keto diet (low carb diet) you eat around 70-80% healthy fat, 10-20% protein, and only 5-10% carbohydrate. So, that you need to keep watch on what you are eating because you can only consume 5-10% of carbs, so you should only eat those low carb food which provide essential nutrients to your body. This plan may be not the most difficult, but if you are someone who loves to eat processed food, which contain high amount of sugar or salt, you'll have to restrict all these food items.

But, if you can control your cravings, keto diet is best plan for you to see rapid weight loss results. Although, during start of ketosis, when your body changes it's primary source of fuel then your body start experiencing some problems such as headache, fatigue, muscle aches, nausea, and irritation. But, all of these symptoms are totally normal and you experience these issues only two to seven days during the start of keto diet, if you feel very ill, you can consider visiting a doctor.

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4. Try to do intermitting fasting

Intermitting fasting is pattern of eating that involves regular short-term fasts and consuming meals within a shorter period of time during the day.

Studies have found intermitting fasting was effective for weight loss, which help a person to lose 7-10 pounds in 10 weeks (3), depends on your schedules of eating.

Some of most common fasting methods are:

Alternate day fasting: In this method you fast every other day and eat normally on non-fasting days. There is another modified version in which you eat only 25-30% of body's energy need on fasting days to get rapid results.

The 5:2 Diet: In this method, you fast only for 2 days in a week and you eat only 500-600 calories on fasting days.

The 16/8 method: Fast for 16 hours everyday and eat only in remain 8 hours. You need to choose a time window for 8 hours eating time span, usually, it starts from noon to 8 pm. During your eating time, you should only eat healthy foods containing important nutrients, and also those foods which support weight loss.

5. Balance the Gut Bacteria

Gut bacteria has also emerge as one of the most focusing part that could play an important role in weight management. Our body is a home of trillions of tiny organisms called microbes. These microbiomes are all over your body but mainly in your gut. And filling your gut with good microbiome can help you to lose weight.

Researchers found that the gut microbiome is a bacteria that help your body to digest food and absorb nutrients in the intestines that can influence your ability to lose weight. According to researches, genes that were most abundant in the gut microbiota of individuals before they participated in a weight loss program are identified by them and based on that result, the researchers were able to find that by providing right bacteria to gut microbiome we can help anyone to get out off the obesity.

Improve your gut, by eating high fiber foods like whole grain, fruits, nuts, avocado, green peas, and food rich in probiotic like yogurt, cottage cheese, buttermilk and more.

6. Choose a suitable diet plan and join its program

If you want to lose weight fast, and want to see quick result. One things is for sure that you can't be able to achieve your goal, I'm not demotivating you but if you try to go all alone you may make some mistakes, due to which you won't be able to get result easily and some mistakes may also cause any kind of problem to your body.

So, after choosing a plan get the full knowledge about it, so that, you may not face any problem that could effect your body. Also, you can start your journey under a personal training, so that you get right information time to time, so that there is no chance of doing any mistake, and that's how you can lose weight more rapidly.

You can also find an online program that would help you to follow the diet plan you choose. Avoid those programs that promise unrealistic transformation, these are often fake claims, or they ask you to do kind of practice that would effect your health. Good weight loss programs will do consistent monitoring and encourage steady goals. A genuine weight loss program provide large behavioral advice for losing weight and maintain your weight loss.