When you want to know how to lose weight in a week, it helps to begin with understanding how your body works on a diet.
Some believe starvation is a great way to lose weight. It does help, but has limitations. Once your body is deprived of nutrients for some time, it reacts by going into starvation mode.
Under these conditions, unsure about availability of nutrients in the future, your body attempts to conserve energy sources. It safeguards every bit of fat stored in your body, preferring to sacrifice protein for energy production instead. This interferes with your plans of how to lose weight in a week.
This is also the reason why carbohydrate depletion has limited effect in sustaining weight loss. In the long-term, protective defense mechanisms will conspire to conserve fat in the face of prolonged calorie 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 locks down 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.
This is because when you try to blindly reduce calories, you’ll not only provoke your body into taking defensive measures to store fat but also throw other things like hormones and metabolism out of balance.
Using a weight loss calculator, compute the number of calories you’ll require daily to meet your energy demands. This will vary depending on how old you are, whether you’re male or female, how much you weigh, and how active you are.
Aim to achieve a calorie deficit. This doesn’t mean you should starve yourself entirely. That’s counter-productive. Instead, consume fewer calories than your ideal requirement so that your body is forced to seek the remaining energy from burning up stored fat.
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 off.
5 kilograms of muscle require 350 to 500 calories daily to maintain. This means your muscles are burning off the equivalent of 2.5 pounds of fat every week – even if you’re at rest, doing nothing!
Muscle building requires resistance training and isometric exercise. You can do this at home or at a gym, and by lifting weights or practicing other weight loss workouts using exercise equipment. This helps build muscle while you lose weight quickly.
Include More Protein In Diet
Proteins are harder to digest and consume more energy to break down. They also drive your body to use fat for energy, which helps you lose weight.
Adding one gram per pound of your body weight in your daily intake is a good measure. If you weigh 100 pounds, add 100 grams of protein to your intake every day. This is sufficient to build and repair muscle.
By combining these 3 approaches, you’ll quickly figure out how to lose weight in a week.