The excitement of upcoming festivals, vacations or family gatherings and weddings often put us to a somewhat worried state of mind. Ring a bell? As soon as we see an event approaching, we start planning our outfits and looks because of course, we all want to look our best at these events and seek compliments from our friends and family.
In spite of being so much worried about looking fabulous and shedding some weight before the D-day, we often get so busy in our work and personal lives that we tend to forget about these goals altogether. And the next time this worry pops up is it usually too late to start working on it.
Weight-loss and management is something we all must focus on irrespective of our age, weight or any medical condition. This article talks about tried and tested weight-loss ideas that can help you shed between 5-8 kgs in less than a week’s time.
So, no need to worry about that protruding belly and love handles. Read on to know how you can rapidly lose weight, to fit into your favourite party clothes.
Our elders rightly quote that there is no shortcut to success. So, even though this weight-loss plan will help you lose around 5 kgs in a week, the weight will definitely come back if you don’t continue later with an exercising routine and healthy diet to maintain it. Most of the body fat that you would lose owing to this plan corresponds to weight loss due to excess water retention in the body.
The weight you are losing might not necessarily be pure body fat. Although a tremendous amount of weight loss certainly comes from the loss of body fat, you will definitely drop around 5 kgs by losing excess water weight. Hence, if you have made up your mind and are dedicated to losing some weight instantly, this one is going to be your miracle plan.
Follow these simple steps, and you will shed weight before you know it
1. Indulge in a Low-carb Diet
Our body can store about 300-500 grams of carbs in a form known as glycogen. Stored glycogen does hold around three times that weight in the form of water.
A low-carb diet will not let the stored carbs bind enough water, thereby reducing the water weight. It will lower your insulin levels that make your kidneys shed out excess sodium, leading to reduced water retention.
While you reduce the carbs in your diet, it is highly suggested to take a more lean protein that tends to
- Reduce your appetite
- Boost metabolism
Lean protein is present in food items like lean meats, fish, eggs, low-fat dairy, Greek yoghurt, cottage cheese etc.
2. HIIT (High-Intensity Interval Training)
HIIT is like a catalyst in weight–loss programs. It is the most popular and highly effective method to get lean in no time.
However, this might seem a little difficult at first, be assured that these will help you achieve your weight-loss aim much faster. So read about it well, consult your trainer and get onto it.
You can include interval workouts and bodyweight exercises to your exercise regime, but do not skip on cardio. Here are a few choices:
- Jumping rope
- Treadmill sprints
- Cycle sprints
3. Intermittent Fasting
Intermittent fasting is a type of eating pattern that alternates between fasting and nonfasting during a defined period. It focuses on ‘when to eat food’ instead of ‘what to eat.’ Such a fasting method could involve fasting daily for 16 hour periods or fasting twice a week for 24 hours.
If you have any medical condition, consult your doctor first before taking this up. Also, this eating pattern is not advisable if you are pregnant or breastfeeding.
There are many popular methods of intermittent fasting like:
- The 16/8 method
- The 5:2 diet
16/8 is the most popular method. Read about all these methods in detail and start with the one that suits your health and lifestyle.
4. Cut down on Alcohol
Booze delivers about seven calories per gram more than carbs and proteins (4 calories per gram).
- Without filling you up
- Without delivering essential nutrients
Most importantly, it chips away at your inhibitions, making the French fries and other fast food look more attractive.
As you are trying to lose a serious amount of weight in a week, impose a liquor ban on yourself for about 7-10 days to get faster returns. Later on, you can go back to having a few drinks every week.
5. Eliminate Sugar
This tip is a no-brainer as we all know how sugar is a recipe for disaster for all those who are trying to lose weight. Avoid sugar intake in the added form. Stay away from sweets, sweetened drinks, milk-sugar tea or coffee, etc.
This habit will reflect positively and instantly on the weighing scale. You can consume natural sugar by adding fruits to your diet. Eliminating sugar will not drop your energy levels. In fact, you will feel lighter and more active if you avoid it strictly.
6. Consume Green Tea
Green tea contains antioxidants that help you boost your metabolism and in reducing body fat. Consume at least 3-4 cups of green tea daily to see visible results faster. You can take this after your meals. Avoid drinking it before bedtime at night as it can hinder a sound and healthy sleep.
Follow the tips mentioned above religiously and see the results in no time. Remember, this strict workout plus diet plan is suitable for an instant weight reduction goal only. It is not healthy and feasible to continue with this regime throughout your life.
This will help you lose a good amount of weight, which you should try to maintain after that by making necessary changes in your diet, exercise routine, and lifestyle.
Alternatively, God has blessed us with superfoods which will aid you to lose weight. Here is a list of 9 superfoods which can be incorporated into the diet. Try them on now!
Q. Is it possible to lose five kgs in a week?
Yes, it is possible. But this rate of weight loss is not healthy and is temporary. A healthy range of weight loss of 0.5-1.0 kg per week is considered healthy for sustainable weight loss in the long run.
Q. Is intermittent fasting recommended for weight loss?
The intermittent fasting helps in weight loss but it should be practised under an expert’s guidance. It is not suitable for every body type.
Q. Which exercises can help lose weight in a week?
Exercises like strength training, push-ups, weight-lifting, squats, lunges, rope jump and mountain climbers helps in rapid fat burning.