If you’re wondering how to lose weight fast in a week, then you’ve come to the right place. Will it be easy? No way — but it definitely will be worth it. Fortunately, many of these quick and easy tips will help you shed the pounds effortlessly, and they can be incorporated into a more long-term, sustainable weight loss regimen. Here are the top seven tips for how to lose weight in a week.
1. Drink plenty of water and stay hydrated
Apart from being essential to our health, water also has many amazing weight loss benefits. One study published in the Journal of Clinical Endocrinology and Metabolism found that staying hydrated can increase a person’s metabolic rate by 30 percent. On the other hand, even being slightly dehydrated can slow down a metabolism by 3 percent. Another weight loss benefit of water is that it helps you eat less. Drinking a couple of glasses of water before every meal can naturally curb hunger. Oftentimes, you aren’t hungry at all; you’re just thirsty.
2. Drench foods with vinegar
Vinegar is a staple in Mediterranean diets for good reason. Apple cider vinegar (also known as ACV) is a rising star in the weight loss arena because it has been shown to:
- Reduce insulin levels
- Lower blood sugar levels
- Increase metabolism by increasing the fat burning AMPK enzyme
- Reduce fat storage
- Burn fat
According to TIME Magazine, a 2009 Japanese study found that swallowing two tablespoons of diluted ACV two times per day helped the participants shed some pounds. While more data is necessary, preliminary research shows that vinegar can also assist in appetite control and reduce food intake because it promotes satiety. But if you can’t stomach ACV, then you can choose more palatable vinegars like balsamic and red wine vinegars to pair with meals for similar benefits.
3. Indulge in essential oils
Part of knowing how to lose weight in a week is learning how to eat less, and essential oils can be effortless weight loss tools. Weight loss, in any span of time, is just as much of a mental battle as a physical one. You can trick and indulge your senses to make weight loss be a more enjoyable experience. Essential oils are a natural and safe way to fight stubborn cravings and lose weight. However, not all essential oils are created equal. Here are the top five essential oils for fast weight loss:
- Peppermint oil: A relaxing oil that can also improve digestion, controls appetite and controls cravings.
- Grapefruit oil: Naturally fights fluid retention, promotes digestion, curbs cravings and keeps you fuller for longer.
- Cinnamon oil: Helps control blood glucose levels and regulates insulin.
- Lemon oil: Gives you a boost of energy by increasing the body’s vitamin C intake.
- Ginger oil: Fights inflammation, improves digestion and decreases sugar cravings.
4. Scarf down the protein
There’s no way around it. Protein is a key component of any weight loss plan because it keeps you fuller for longer and boosts metabolism. You also don’t need a ton of protein to feel satisfied, so you naturally eat less. Apart from the usual animal protein sources, you can create meals and snacks around:
- Green peas
- Green beans
- Nut butters
- Seeds (Hemp, pumpkin, chia)
5. Enter a state of ketosis
By eliminating almost all carbohydrates, your body can begin to burn fat storages for energy, also known as ketosis. In order to reach ketosis, you’ll need to focus on consuming more fats, a moderate amount of protein and almost no carbs (like sugars and breads); your daily intake of carbohydrates to aim for should be 30 grams or less. According to Authority Nutrition, ketosis promotes quick weight loss by:
- Increasing protein intake
- Eliminating unnecessary carbs
- Suppressing appetite
- Decreasing fat storage
- Increasing fat burning
6. Go on an intermittent fast
If you’re looking for how to lose weight fast in a week, then you should try intermittent fasting. While there’s no standard definition of intermittent fasting, the gist “is that you eat normally some days of the week and drastically reduce your calories on other days,” explains WebMD. One plan might encourage a 24 to 36-hour fast and another might promote a 5:2 ratio (5 days of normal eating and two days of drastic calorie restriction). According to WebMD, one study that examined intermittent fasting showed that “overweight adults who cut calories by 20 percent every other day dropped 8 percent of their body weight within 8 weeks. They also had less inflammation.” Another great way to achieve some of the benefits of intermittent fasting is to limit yourself to a 6 hour feeding window each day. For example, you would eat only between the hours of 2 p.m. and 8 p.m. and only consume water, tea, or small servings of healthy fats in the remaining 18 hours.
7. Bulk up and build muscle
Building muscle is great for both short and long-term weight loss. While it may seem counterintuitive, bulking and lifting weights increases your metabolism, increases strength and makes you less prone to injury. It’s important to engage your entire body instead of focusing on one movement. Compound movements like squats, pull ups and deadlifts are ideal for fast weight loss. But, if you insist on doing cardio, fit it in after your muscle building routine and aim for high intensity interval training (HIIT) to get the most bang for your buck. Food is just as important in your exercise routine; you’ll need a pre-workout meal to get you through the intense workout and a post-workout meal that’s full of protein. How to lose weight in a week depends mostly on diet and exercise.[alert-announce]Check some Best Meal Replacement Shakes for loss your weight.[/alert-announce]