When you want to know how to lose weight in a week, it helps to start by understanding how your body works on a diet.
Some believe that going hungry is a great way to lose weight. It helps, but it has limitations. Once your body is deprived of nutrients for some time, it reacts by going into starvation mode.
Under these conditions, uncertain about the availability of nutrients in the future, your body tries to conserve energy sources. He protects every bit of stored fat in his body, preferring to sacrifice protein for energy. This interferes with your plans on how to lose weight in a week.
This is also the reason why carbohydrate depletion has a limited effect on weight loss maintenance. In the long term, protective defense mechanisms will conspire to conserve fat in the face of prolonged caloric restriction, preventing weight loss.
Crash diets are not very successful for this reason. Deprived of vital nutrients like minerals and vitamins along with calories, the body’s metabolism crashes in a concerted effort to preserve energy resources in the form of fat.
How to lose weight in a week? You must do three things.
Eat healthy
It’s important to eat a balanced and healthy diet, even when you plan to lose weight quickly.
This is because when you try to blindly cut calories, you will not only cause your body to go into defensive measures to store fat, but you will also throw other things out of balance, like hormones and metabolism.
Using a weight loss calculator, calculate the number of calories you’ll need daily to meet your energy demands. This will vary depending on how old you are, whether you are male or female, how much you weigh, and how active you are.
Aim to achieve a calorie deficit. This doesn’t mean you should completely starve yourself. That is counterproductive. Instead, eat fewer calories than your ideal requirement so your body is forced to find the remaining energy by burning stored fat.
muscle development
Muscles are like a furnace inside your body. They constantly burn calories for energy. The more muscular you are, the more energy your body will burn.
5 kilograms of muscle require 350 to 500 calories a day to maintain. This means that your muscles are burning the equivalent of 2.5 pounds of fat every week, even if you’re resting, doing nothing!
Muscle development requires resistance training and isometric exercise. You can do this at home or at a gym, and by lifting weights or doing other weight loss workouts using exercise equipment. This helps build muscle while losing weight quickly.
Include more protein in the diet
Proteins are harder to digest and take more energy to break down. They also prompt your body to use fat for energy, helping you lose weight.
Adding one gram per pound of your body weight to your daily intake is a good measure. If you weigh 100 pounds, add 100 grams of protein to your intake every day. This is enough to build and repair muscles.
By combining these 3 approaches, you will quickly discover how to lose weight in a week.