The Personal Trainer’s Guide to Lose Weight in a Week

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Let’s face it. Losing weight is far more challenging than it sounds, and it only gets harder if you’re looking to knock off some pounds in as less as a week.

With such a short time limit, you would have to work really hard if you want to see some considerable results. So if you’re sure you want to do it, be ready to put in some serious effort.

Okay, that’s enough talking. We know you’re here to know how to lose weight in a week, and not about how difficult it is going to be. But we still just wanted you to be aware of what’s ahead, so that you can take up this challenge in a more determined way and get better results.

That’s all we wanted to tell you before you dive into your one-week weight loss journey with the specific techniques and some sacrifices that have been proven to be highly effective and safe – and help lose weight surprisingly fast.

Switching to a Low Carb Diet

How to Lose Weight in a Week

Numerous studies have suggested that a low carb diet alone can go a long way in helping you lose weight. More importantly, however, it helps you get results surprisingly fast, usually significantly faster than most other ways of losing weight.

If you don’t already know, a low carb diet is simply a diet that’s low on carbohydrates, especially the bad ones. This usually means leaving out from your diet all types of sugary foods, as well as the ones such as pasta and bread.

Similarly, the other important part of the diet is increasing your protein intake. This not only helps put off those pounds fairly quickly, but also ensures that you don’t end up compromising with your health in any way while doing so.

This is the primary reason a low carb diet is believed to be one of the most effective ways to lose weight in a very short period of time. This is especially true given that most other ways that offer similar results may turn out to be harmful and even have adverse long-term effects on your health.

In fact, if the research is anything to go by, a well-planned low carb diet may help you get results in as less as a few days. And in a week, you would have probably knocked off a considerable amount of weight, while actually also improving your health while doing so.

As for the increased protein intake, apart from one of the important benefits we mentioned above, it also helps restrict your appetite, as well as boosts metabolism. And a reduced carb intake would also lead to a decrease in your water weight and bloating. These factors can really help lose weight in a safe, yet highly effective way.

Coming to the diet, as suggested above, you would want to skip all sugary foods and starchy carbs for the week. And to increase your protein intake, these foods need to be replaced with low-carb vegetables, milk, almonds, walnuts and pistachios. As a matter of fact, milk comes with high amounts of calcium, which your body needs to break down fat more efficiently – which further promotes weight loss.

Avoid All the Beverages – Replace Them with Water

It’s surprising how overlooking some simple eating and drinking habits can make your weight loss goals so much more challenging to achieve. And this is exactly true with all your drinks.

Yes, most beverages, ranging from a sports or energy drink to a light beer, may contain about 100 calories. However, these beverages do nothing to make you feel satisfied. On the other hand, 100 calories of food can satisfy your hunger to a considerable extent.

What’s more, many of these beverages are also believed to contain a considerable amount of sodium and carbohydrates. They make your body retain water, which ends up puffing you out.

So now that you know why you need to avoid these beverages, let us tell you how it helps to replace them with water. Well, firstly, water comes with absolutely no calories and carbohydrates. Similarly, filtered, clean drinking water contains little to no sodium. This itself is quite a reason to only drink water while avoiding all the beverages.

However, there’s actually more to it. Water is also very well known for its ability to clean your body’s system. It helps flush out toxins from your body, which is another great health benefit of drinking more water.

Now, coming to what you would likely find to be the most important part, drinking more water is also believed to help you get rid of excess water weight. It might sound strange but along with toxins, water is also capable of flushing out excess water weight from your body. This can translate to direct and quick weight loss.

It also boosts your metabolism, which too is believed to be one of the most important factors when it comes to losing weight. So there you have it. So many advantages for simply “fixing” a poor habit and switching to a good one. Most importantly, however, you would want to note that it goes a long way in helping you shed some weight in as less as a week.

Replace Process Foods with Whole Foods

You obviously aren’t going to get anywhere with your one-week weight loss goals without some major diet changes. And while we have already discussed some important diet changes, there’s more to it.

As your goal is to lose weight in such a short period of time, you would definitely want to tackle your hunger in unique ways that don’t make you feel as if you’re punishing yourself. This is important because you will have to stick to the plan for the whole week, without which losing a noticeable amount of weight in the said time period is just not going to be possible.

That being said, one of the easiest ways to eat fewer calories, while still being able to deal with your hunger effectively, is to simply eat more of foods that make you feel “full”. What this does is makes it a lot easier to control your hunger, while also allowing you to lower your calorie intake significantly.

And this means that all those processed junk foods out there are going to be a big no. The reason is simple: they hardly make you feel as if you have had anything, while still loading your body with lots of calories. Hence, they are obviously going to lead to an exact opposite result of what you’re trying to achieve.

So now that you’re convinced why you need to make these diet changes, let us mention below the whole foods you would want to rely on for a week.

  • Unpolished grains
  • Beans
  • Vegetables
  • Fruits
  • Dairy products (preferably non-homogenized)

Simple Tips to Reducing Your Calorie Intake

Again, we are primarily focusing on reducing your calorie intake here because that’s simply what you need to do for the most part to put off some pounds in a week. While there are many ways of losing weight, you only got a few options when it comes to doing it in such a short period of time, assuming safety is an important concern for you.

The tips we are going to mention are very simple but highly effective. So without further ado, let’s take a look at them below.

  • Keep a track of your calorie intake. You would be surprised how many calories you actually end up consuming while you think you’re doing just fine. Hence, make sure you’re aware of roughly how many calories a meal contains and its nutritional value before you eat it. Do this for every meal you have.
  • It’s highly recommended to limit your food intake to three meals a day (at the most).
  • Do not eat anything while you’re not having a meal. Skip all those snacks that you keep munching between the meals. Losing weight in a week isn’t easy and making sacrifices is going to be an important part of it.
  • Condiments and sauces are useless sources of calories, so skip them as well.
  • Make sure you only have healthy vegetables on your plate most of the time for the week.
  • Avoid drinking calories. That’s really a bad way of filling your body with calories that neither offer much nutritional value at all nor help make you feel satisfied. You can replace them with water – as discussed above – or even tea or coffee if water gets too boring for you.

Cardio and High-Intensity Interval Training

We are pretty much done with talking about how to control your calorie intake to lose weight in a week. We will now get to the other part of this quick weight loss process, which involves burning calories. After all, you will obviously need both of these things to work together if you want to see a significantly positive change in your weight at the end of the week.

Studies suggest that anything that gets your heart to beat faster will help you burn calories. Moreover, it may also help tone your body, add some muscle, and improve your overall appearance.

However, some experts specifically recommend workout routines that involve working on multiple muscles at the same time, as they help burn calories considerably faster. Such routines would usually include cardio kickboxing, spinning and boot-camp workouts. About 30 minutes of each of these workouts would likely help you get rid of 200 to 300 calories, while also helping you gain muscle strength and tone different parts of your body, including your arms and legs.

Some of the other workouts worth considering are weight lifting and full-body resistance training. They help deal with the excess carbs and water weight.

Something that you just shouldn’t be looking to avoid, however, is high-intensity interval training. It’s probably your best bet when it comes to losing weight faster; research suggests that you get the same results with just 5-10 minutes of HIIT that you do with about five times as much of other workouts.

Basically, HIIT is nothing but intense cardio exercise, but with slower activity as the “intervals”. So it simply involves altering between the two of them.

While experts aren’t very impressed with HIIT, many fitness trainers swear by it. However, even research does seem to be favoring it over regular exercise, as it apparently tends to bring about many changes in your body that trigger quick, safe weight loss.

Besides helping get rid of the excess muscle carb stores and toning your muscles like other workouts, it also boosts metabolism and promotes fat-burning hormones. These factors help in speeding up the weight loss process quite a bit.

Intermittent Fasting

We know it’s probably not something you will be pleased with seeing on this list, but the fact is that it does work. And it can be an especially effective way of losing weight if all you have got is a week. You would probably get the best results with it while following it along with the other ways discussed above.

With that said, let us tell you know that intermittent fasting can be really effective at helping you limit your calorie intake. This is because you would only be eating during the “feeding window”, and going to fast for the rest of the day.

So for instance, if you have decided to let the feeding window be 8 hours, you can only have food during those 8 hours, while fasting for the rest 16 hours. A 4-hour feeding window and a 20-hour fast is likely going to get some pretty impressive results, if you’re also actively following the other ways we talked about.

However, something you may want to note is that if you’re also doing the workouts we suggested, or even any other ones, you may want to avoid fasting during the workout hours or a few hours before and after the workout.