Updated: May 26
Have you been struggling to lose weight? Feeling like you’ve tried everything?
Have you tried to lose weight in the past, but it didn’t work out?
Well, if that’s the case, then there’s a good chance that you’ve been making a few common mistakes.
With just a little bit of tweaking, you can finally get the results you’ve been looking for.
Here are seven ways to help you lose weight in just one week.
Top 7 Tips:
7 Weight Loss Tips Guaranteed To Work
Work out hard, but not too hard. Too much exercise is not always a good thing.
On the other hand, too little exercise is not always a good thing either.
What you want is an amount of exercise that you can easily maintain.
The way to do this is by committing to working out, but not so hard that you’ll want to quit.
Make sure to do workouts that you’re comfortable with and are enjoyable.
If you do too much exercise, your body will get used to it and start pushing back.
After a few weeks of this, your body will start giving out.
Consume plenty of protein.
Since your body burns fat for energy, your body needs to get as many calories as it needs in every meal.
The amount of calories your body needs can be easily calculated from a TDEE calculator.
Tip 1) Eat Protein At Every Meal
Studies show that eating protein at each meal can help you burn up to 600 calories per day, not to mention you’ll likely gain muscle strength.
Here are a few easy foods that will help you incorporate some protein into your diet:
Chicken Tacos – 30 calories, 10 grams of protein per serving
Chicken – 160 calories, 18 grams of protein per serving
Mini Skillet with Wild Rice – 170 calories, 20 grams of protein per serving.
Tip 2) Get A Little Exercise
There’s only one reason why people fail to lose weight – they don’t have enough willpower.
It’s not hard to gain weight, especially when you eat the wrong foods.
And it’s not hard to lose weight when you eat the right foods.
It all comes down to making a few simple lifestyle changes.
When you start to exercise regularly, you improve your blood flow to your heart.
Your body can take advantage of this and you’ll start to lose weight.
This is particularly important if you’re just starting to lose weight.
It takes up to three months to burn a pound of fat, but one to two weeks to lose it.
So if you haven’t started a regular exercise regime yet, it’s time to get started.
Tip 3) Drink Plenty Of Water
Can’t drink all day, every day?
Then there’s a good chance you’re drinking too much caffeine, soda, or alcohol.
If you’re drinking soda on a daily basis, you need to cut it out immediately.
It’s empty calories that won’t help you lose weight.
And alcohol, it has no benefits for weight loss and it has a lot of calories in it.
Drinking alcohol is a lot like eating a full meal. The caloric intake from alcohol is about the same as you’d consume from eating two burritos!
That’s why it’s so easy to overdo it.
Here’s an example. If you drink four glasses of wine, each glass is roughly 140 calories.
If you would normally eat a big burrito and a few tacos, that would be around 500 calories.
Tip 4) Cut Back On Carbs
When it comes to weight loss, one of the main things you need to avoid is going on an all-carb diet.
A quick guide to changing your diet for weight loss:
Eat protein for breakfast
Eat vegetables for lunch and dinner
Limit carbs at snack times
Drink skimmed milk or milk substitute every day
Add fats like nuts and oils for snacks
Add natural sugars like raw honey and maple syrup
Avoid fried foods
Even though these are general rules for losing weight, they will still depend on what food plan you’re on.
For example, some people need to avoid all carbs and just focus on healthy fats.
The exact carbs will also depend on how much weight you want to lose.
If you’re on a diet, then you will need to pay attention to your carb intake.
Tip 5) Try Intermittent Fasting
You may not have thought of this as a weight loss solution, but there’s a pretty good chance you’ve been hearing about intermittent fasting.
According to studies, fasting produces different hormones in your body than eating.
Fasting also increases your metabolism.
If you’re struggling to lose weight, there’s a good chance you’re doing too much of one thing.
Why not try intermittent fasting?
Tip 6) Nix The Junk Food
You will want to minimize your intake of fast food and refined grains as much as possible. These foods tend to make you feel sluggish and overweight.
When you’re feeling full, the last thing you want to do is shovel more carbs into your body.
Avoid sugar. It’s as simple as that!
Sugar causes you to put on weight, and it’s the number one way to sabotage your diet.
Beating your sugar habit is a lot easier said than done.
It’s one of the most difficult things to do, but once you’re done, you’ll be glad you did!
Tip 7) Know What's In Your Snacks
How many calories are in that snack?
Most of the time, people have no clue how many calories they are actually eating, especially when they consume foods like chips and cookies and french fries.
Studies show that people consume about 40 percent of their calories at the beginning of the day from food.
But, surprisingly, only about 30 percent of their daily calories is burned through exercise.
Most people don’t realize that 80 percent of our daily calories are burned in the first 4 hours of our day.
That means you don’t have to burn very many calories to lose weight.
According to the USDA, an average American’s daily calorie intake should be at or below 2,000 calories per day.
To lose weight you should eat less than that.
Of course, there are many things you can do to lose weight.
There are literally thousands of things you can do to help you lose weight.
All that matters is that you make a start.
Read more fitness tips and tricks on www.best-abs-exercises.com