For most individuals, losing 1–2 pounds {0.5–0.9 kg} in seven days is a safe and logical goal. Losing more than that in seven days is not easy and can be detrimental to your health if you are not careful. Although, if you need to drop a little weight or lose a couple of inches around your waist in a rush, there are things you can attempt. One of the fastest and most straightforward ways to slim down is to lose water weight, so try some easy lifestyle changes to decrease how much fluid your body holds. You may also be able to lose a little fat in seven days by scraping some calories and racking up more exercise.
How Fast You Can Get Skinny?
Anyone willing to pursue this body goal should have a genuine hopefulness if they set a goal to lose weight on time. Fast weight loss goals are both impractical and harmful. Lesser, more practical weight loss goals are the best method forward. A practical and healthy weight loss goal is to lose 1 to 2 pounds each week. To lose weight healthily, you should drop 500 to 1,000 calories each day by eating light and exercising more. Anything more than may cause detrimental effects to the body, including tiredness and stress.
Before determining to go on a weight loss plan, you may want to discuss with a doctor or a certified nutritionist how much weight you need to lose and the best ways to accomplish it. This may change based on various factors, such as your overall health, any primary health conditions, your daily exercise levels, and your dietary choices. Here are some common tips to lose maximum weight within a short period.
Read More: Why Do People Do Juice Cleanse? Juice Cleanse Benefits And Facts
How to get Skinny Faster?
1. Shun Processed Foods
If there is one thing that you need to abstain from, it is processed foods for sure. These foods are stuffed with many preservatives, sugars, fat, sodium, and artificial flavors that you could naturally do without.
Moreover, processed foods comprise more calories and fewer nutrients than their healthy equivalents. If you are very serious about losing weight, then ignore these foods.
Furthermore, processed foods are trimmed nutrients such as fats, antioxidants, and fiber. (1)
2. Reduce the intake of Salt to decrease Water Retention
When you consume a lot of salt, it stimulates your body to maintain fluids. Shun foods that are high in salts, such as processed salty chips and crackers, sports drinks, and meats. When you are preparing a delicious meal or consuming a meal, withstand the urge to add a bunch of salt. (2)
Consuming foods high in potassium, such as sweet potatoes, and tomatoes and bananas can help your body get shed plenty of salt. (3)
Experiment with salt options when you are preparing a meal, such as garlic powder, black pepper, or flavorful vegetable oils (like sesame oil).
You can shun excess salt by preparing your own foods from fresh, unprocessed ingredients.
3. Take more Protein at every Meal
Protein has a great standing when it comes to losing weight. Consuming lean protein will help you stay full and withstand the desire to snack in between meals.
Moreover, protein has also been demonstrated to help increase metabolism, as it takes more calories to metabolize proteins related to fats and carbohydrates. (4)
It is suggested that you eat about 0.8 grams of protein for every kilogram of your body weight for weight loss. For instance, if you weigh 68 kg, you need to consume at least 55 grams of protein every day. (4)
Some high-quality protein sources include chicken breast, fatty fish, lentils, beans, Greek yogurt, and lean beef. (5)
4. Shun Liquid Calories
Consuming alcohol or sugary drinks could hinder your weight loss. These drinks comprise hidden calories that you may not even notice. The next time you choose that soft drink, study the nutritional value tag and ask yourself if it is really worth it. Moreover, these drinks are filled with a lot of sugar and sodium, which could possibly wreck your weight loss in the long run. (6)
When you find yourself desiring a sugary drink, try drinking water alternatively. Water will not only help control your longings for the drink, but it will aid to keep you hydrated. Dehydration is one of the significant reasons we crave specific foods, and once you boot it out of the park, you are on the right path. (7)
If you are not a supporter of drinking plain water, try supplementing a slice of fruit into your water bottle.
Tips
5. Stay active to the end of the day
While fixing some time every day for working out is exceptional; another thing that you will want to do is guarantee that you continue to be active throughout the day as well.
Habitual physical activity throughout the day joined with a calorie deficit, will accelerate your weight loss on the right track. (8)
Moreover, staying active throughout the day will also raise your mood, decrease your blood pressure, and stimulate your cardiovascular system as well. (9, 10)
Staying active will also help in the preservation of weight loss.
Regular aerobic exercise, such as walking vigorously for at least 30 minutes, will aid in losing body fat. (11, 12)
If you can not commit 30 minutes every day to taking a quick walk, think of other ways to enhance physical activity, maybe by taking the stairs rather than the elevator, or walking to the bus stop rather than taking a cab, and so on.
6. Reject Fad Diets
Can you Identify that diet that assures you to help you lose 10 kgs in a week? Why don’t you just overlook it?
Any diet that guarantees weight loss in an unreliable way will not help you in the long run. Certainly, they may really be efficient in helping you lose weight, but what you are not aware of is that the weight you will be losing will be water weight and not fat, and immediately you get off the diet, you will get it back.
Moreover, losing such an extreme amount of kgs in such a short period of time might not be reliable for every person.
7. Practise High-Intensity interval Training (HIIT)
High-intensity interval training has proven to be very efficient when it comes to fat loss. Indeed, HIIT has proven to be more efficient in burning more fat per calorie than low-intensity exercises. (13)
HIIT helps get your heart rate to over 75% of its maximum rate, which helps boost metabolism and burn calories. (14)
8. Sip More Water
Increasing your water consumption will help ward off dehydration and yearnings at the same time. You could also use water to maintain your weight loss by drinking a glass of water before a meal to lessen your appetite. Staying hydrated will also help you to shun overeating. (15)
Weight Loss Recipe:
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- How to Make Low-Calorie Acai smoothie Bowl For Weight Loss?
What to Eat When You Plan Get Skinny Fast?
These few ideal lists of foods will aid you in your scheme:
Sweet Potatoes
There are various reasons why you should unquestionably be consuming more sweet potatoes. For one, a medium-sized sweet potato gives 4grams of fiber and meets your daily essentials for vitamin C as well. (16) Furthermore, sweet potatoes contain lesser calories than white potatoes. A medium-sized sweet potato includes 150 calories related to the 300 calories in a white potato of the equal size. (17)
Greek Yogurt
Greek yogurt is satisfying, and it also includes a sizable amount of protein. The snack is also effective when it comes to promoting the results of strength training. Consuming greek yogurt will assist you to put on muscle, and the more muscle you add, the more calories you burn every day. (18, 19)
Salmon
Salmon and other oily fish are exceptional sources of omega-3 fatty acids, which decrease the risk of heart disease. (20, 21)
A 4-ounce meal of fish includes only 160 calories. (22)
Watermelon
Watermelon is not only pleasant, but it is also an exceptional source of vitamin A, Vitamin C, and antioxidants. (23)
The fruit also includes lycopene, which reduces the risk of cancer, heart disease, and age-related vision impairment.
Moreover, watermelon, just as it declares in its name, includes a lot of water, and we all know the benefits of water consumption when it is used for weight loss.
Nuts
Cashews, almonds, or pistachios can make for a pleasant snack. They are low in calories, as well as low in attached sugar and sodium. They include more fiber and minerals, like potassium than processed snack foods. (24)
Precaution
Losing weight is a continuous process that demands a lot of willpower and propelling yourself. These suggestions on how to get skinny fast will unquestionably help you in your weight loss journey.
Starving yourself is unquestionably not a good idea. But if you are unless healthy, a short period of strict calorie constraint is not likely to harm you. You should notify your doctor of what you are doing or about to do, and be sure to add protein to your diet 70 to 100 grams each and every day. Acquire a multivitamin, and consume potassium-rich foods like oranges, bananas, and tomatoes.
Conclusion
If you need to lose fat in a rush, a low-calorie diet is an alternative. These diets normally involve restricting yourself to no more than 800-1500 calories each day. Be mindful, nevertheless, that this isn’t a good choice for long-term weight loss. Try a low-calorie diet only under the guidance of a doctor or certified dietitian, and don’t keep it up any longer than they advise.
Frequently Asked Questions (FAQ)
What to do if I just keep eating too much?
Try drinking a high glass of water when you get hungry. If you still feel hungry later, then you can eat what you want. A lot of people really mix up their hunger and thirst signals, It is comfortable to blend them up just because your brain processes those signals more or less evenly.
Why does consuming water help you lose weight?
There actually isn’t a lot of good concrete science to justify it, but there is plenty of proof that drinking a lot of water will help. It is more of a natural sense thing. Water improves your metabolism and keeps you hydrated, which can help you sustain energy levels and stay healthy.
Are curtailing carbs completely going to help me lose weight?
It might be in the short term, but it is not a healthy way to lose weight over time. There are a lot of good carbs that you need to sustain healthy energy levels. Except you are earnestly pursuing the keto diet and you want to diminish carbs out in a sustained, proposed way, I wouldn’t eliminate entire food groups.
