Searching up for some tips to lose weight? It is generally said that nothing is impossible, so is the case with this tag line too. Losing weight is dependent upon the way you eat and what you eat, then it comes to how you burn it and how persistent you are in it?
Only you can answer these questions, and only you can correct these points to help yourself lose weight fast.
Why do we gain weight?
Usually, when we are gaining weight, we don’t realize it that quickly. We eat according to our moods and sometimes dependent upon friends and family on the eating timings and habits. A thing to remember here is that not everybody type is the same. Maybe your best friend can eat a lot without getting fat and that eating a lot is dangerous in your case. It would help if you saw yourself first.
After eating, we usually think that roaming around and doing the household and office chores is enough exercise and work. Whereas the situation is a bit different here too, exercising is necessary for everyone to stay fit and perform well.
Ways to lose 20 pounds in 7 days:
Now that you have a minimal time limit and there is a lot to lose, the process is challenging. Thankfully we have dietitians out there who help us with the tips and tricks to help us lose weight fast, especially when the cut down is to lose 20 pounds in 7 days.
Here are some tips to lose weight fast:
1. Count Your Calories:
Either you accept it or not but counting calories and keeping a check on it is the key to an effective way of losing weight faster. You need to keep track of both the calories you are in taking and the calories you are burning. The more significant the difference, the more weight you will be able to lose.
Cutting down your calories can be helpful, but it would be of no use if you do not burn what you are taking.
Counting calories is not that difficult as it seems. You need to set your goal of the daily intake, then divide your portions accordingly. You can find the calories on the packaging of the food items, or if you are using raw food, you can find the calories it contains online.
2. Increase your water intake:
It is as simple as it seems. You need to drink water, lots and lots of water. Fewer calories intake with high water intake is a way forward to lose weight.
Water is a natural detoxifier. It will increase the metabolism rate of your body and increase the calories burn rate too.
The tip is to drink water before your meal, it will help you in various ways, and one of them is that it will help you feel full and consume fewer calories.
A study shows that a lower intake of calories with higher water intake will help you lose weight 44% more than usual.
The maximum weight loss requires a water intake of 1 to 2 liters per day.
3. Increasing protein content:
If you are on a journey of losing 20 pounds a week, you need to increase your diet’s protein content.
Higher levels of proteins will help you retain your muscle mass while you lose the fats, and it is also beneficial in decreasing belly fats.
In other studies, protein intake will also decrease your appetite and ultimately lower your calorie intake. A study was done, and it showed that if you take proteins in your breakfast, you will feel less hungry throughout the day.
The healthy option of protein intake includes:
4. Cut down your carbs intake:
Carbs have a lot of calories and glucose in them. Having a larger portion of your diet’s carbs leads to increased body weight and increased fat content.
One effective way of losing weight quickly is to cut off your carbs portion. Usually, the keto diet provides you with lower carbs consumption and helps you lose weight faster.
It is also said that eating refined carbs further increases your hunger leading to overeating and weight gain.
5. Increase fiber content:
Increasing the fiber level in your diet is healthy for your gut. It makes you feel fuller for a more extended period of time so that your appetite decreases.
Eating more fiber will decrease weight gain as you will feel a decrease in your food intake or calorie intake.
Some sources of fiber include:
Apart from all the diet intake, a thing that goes hand in hand with low food intake is an exercise to burn the calories you have and take.
Do any exercise you can, from walking to running to cycling. You can add lifting weights to your schedule or doing cardio.
No matter what you do, the ultimate result will favor burning calories and losing weight.
A 20 to 40 minutes of cardio daily is useful in weight loss and calorie burning.
7. Maintain your sleep cycle:
Not directly linked with food intake or fat burning, but your sleep cycle indeed plays a role in your weight loss journey.
When the question is how to lose 20 pounds in 7 days? You need to take care of every aspect keeping in mind the short amount of time.
Even sleep deprivation of a single night in those seven days will increase the hormone level, which causes hunger and will lead to increased appetite.
Take a good sound 7 hours of sleep and try to follow the same timings daily so that you can maintain a good sleep cycle.
8. Eat slowly and concentrate:
Studies suggest that when you eat slowly and pay attention to what you are eating, you enjoy your food more and get a fullness early.
It will help in decreasing your appetite and ultimately helps in losing weight.
These were some tips and tricks you can follow along with your diet to lose 20 pounds in a single week.
Things to eat to lose weight faster:
You can follow any diet you want, but we are also offering a plan of 7 days with the things you can eat throughout the week and following all the points given above.
Day 1: Fruits
The first day consists of only eating fruits. You can eat as much as you want. If you feel low or want some sweets, try eating some watermelon, peaches, or strawberries. The only fruit that should be excluded is the notorious banana.
Day 2: Vegetables
On the second day, we switch from fruits to vegetables. Same procedure here, you can eat as much as you want. You can eat vegetables raw or cooked. However, you need to exclude oil from cooking.
Day 3: Fruits and vegetables
On day three, we combine fruits and vegetables. You can consume any fruit or vegetables, excluding bananas and potatoes.
Day 4: Banana and milk
Imagine the surprise; you are supposed to eat bananas and milk. On this day, you are supposed to consume at least eight bananas and drink four glasses of milk.
Day 5: Rice and tomatoes
On day 5, we are allowed to eat only rice and tomatoes. Now you can eat a bowl of rice for lunch and eight tomatoes for the whole day. Due to increased uric acid production from eating all the tomatoes, you will need to intake more water.
Day 6: Rice and vegetables
Day 6 is similar to day 2 with the bonus of eating rice for lunch. Other than rice for lunch, you can eat any vegetables for the rest of the day.
Day 7: The grand finale
The last day of the diet consists of eating 1 cup of rice for lunch and eating vegetables for the rest of the day. You can include fruit juice, which will help flush out the toxins from your body.
Throughout the whole diet, the preferred drink is water. The desired amount of drinking is 12 glasses a day. You can continue the diet until you achieve your goal or desired weight.
These were some diet plans and tips and tricks, which plays a key role in losing weight fast. If you follow them strictly and keep a good check of your calories and make yourself accountable for it, you will lose your desired weight in the desired time.
In the end, again, keep in mind that everybody type is different. You don’t have to compare your diet and weight loss journey with others, and no two people are on the same page in terms of weight loss.
FAQs – Frequently Asked Questions:
Q. How often should I eat to lose weight?
It is usually recommended to divide your food into really smaller portions and then eat after 2 to 3 hours. This will increase the metabolism rate and maintain your blood sugar level, ultimately losing weight.
Q. Which is the best exercise for weight loss?
As I mentioned earlier, any exercise that you would like to do will give the same results. What matters the most is persistence and keeping a check of the calories you are burning. Either you are cycling, running, and doing cardio. Any exercise will do the work of burning calories.
Q. How much water should I intake to speed up my weight loss journey?
Drink as much water as you can if you want to lose weight faster. If you drink less, increase your water intake and drink a gallon of water daily to see the beneficial results.