A 5- STEP PLAN TO LOSE 5 KG WEIGHT WITHIN 1 WEEKS
Everyone want to lose weight and became fit, but it is not that easy. If you want to lose 5 kg weight in 1 weeks then you need to follow an effective plan.
This plan is tested on many people and it work. Although its not a long term fix, but this can kick start your weight lose journey and motivate you for more sustainable long term changes. If you want to lose weight for long term then can click here.
This plan is not recommended if you have a history of eating disorders like anorexia. Here are 5 step plan which will help you to lose weight in one week.
1. EAT FEWER CARBS AND REDUCE CALORIES INTAKE.
You can lose several pound by following a low carb diet for just a few days.
In fact, a lot of research has shown a low carb diet is a very effective way to lose weight and improve health.
also reducing calories intake Is the most important factor when it comes to weight loss
Here are some ways and tips to reduce calories intake
• Eat only at meals: Reduce all the snacks and don’t eat anything after lunch or dinner.
• Fill up on veggies : fill your plate with vegetables and limit starchy carbs and added fat for atleast 1 week
• Choose lean protein: chose Lower fat protiens, such as chicken and fish.
2. LIFT WEIGHT AND TRY HIGH INTENSITY INTERVAL TRAINING
Exercise is one of the best way to burn fat easily and improve your appearance.
Resistance training, such as weight lifting, can lead to similar amount of weight loss as regular aerobic training. It also help you add or maintain muscle mass and strength. Lifting weight can also protect your metabolism and hormone level, which often decline during dieting.
Research suggest that 5-10 times HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercises.
3. BE ACTIVE OUTSIDE THE GYM
In order to lose weight and burn extra calories, you can also increase your daily activity. For example, the difference between a desk job and a manual job can account for up to 1000 calories per day. This is the same as 90 to 120 minutes of high intestine exercise.
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walk outside, standing more or even cleaning the house can help you burn a lot of calories.
4. EAT WHOLE FOOD AND AVOID MOST PROCESSED JUNK FOODS.
When you want to lose weight quickly then it will be very helpful to eat a simple diet based on whole food. These food tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
Eating mostly lean protien and low carbs veggies can be incredibly satisfying even if your are not getting that many calories. If you want more information then can click here .
5. REDUCE WATER RETENTION
Water retention can have caused that aren't due to underlying disease. Example includes eating large amounts of salt, sitting or standing for long periods or medication side effects.
Here are some methods by which you can drop your water weight and appear leaner and lighter. These includes
• Take dandelion extract: A supplement called dandelion extract can help you reduce water retention.
• Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you to burn fat and lose excess water.
• Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid food that you think you may be intolerant to.
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