7 days steps : how to lose weight in a week

7 days steps : how to lose weight in a weekIt’s better avoid the short-term diet. But you might need to do it in order to be able to wear a particular clothes or some other reasons. But short-term diet has a risk to regain the weight easily. But you can still do it when you feel that you’re over-eating these days or need some physical refreshment. But don’t do fasting because you need to take in the nutrients to balance you mentally and physically. Even if you lose some weight, if you don’t have enough energy to spend the day with good condition, it’s after all meaningless. So let’s study 7 days steps to lose weight in a week.



 

7 days steps : how to lose weight in a week

 

1.Set the realistic goal


Even if it’s a short-term diet, set a realistc goal. Don’t be tricked by the ad of the supplement company saying ¨You can lose 7kgs in a week¨or something like that.

Short-term severe diet can cause regaining lots of weight and the change your metabolism. To burn your 1kg fat, you need to consume about 7200kcal.

So if you divide it by 7 days. So you have to reduce about 720kcal per day. Maintaining the basal metabolism can make you keep healthy. The average amount of the basal metabolism for women is a bit less than 1200kcal. So, calculate your ingesting calories of one day, then re-calculate how much you need to control the calories from your meals.

For instance, if you decrease 500kcal from your meals per day and increase 250kcal more the exercise, theoretically you manage to lose 1kg per week. To consume 250kcal, you need to jog for 30min by 8km/h or ride the bicycle for 30min by 20km/h.

 

2.Don’t do fasting


You shouldn’t do the extreme restricition of the calories or fasting. You gonna get sick and be in the bed, in the end it lowers your basal metabolism and makes your body to get fat easily. And when you’re lack of sugar, you will feel depressed and sad.

Your body will dissolve the sugar from your muscle so it makes your body difficult to lose weight.

 

3.Fasting with the nutritious support


If you really need to do the fasting, go to the proper fasting institution which a support of the doctor.

Many hotels started organizing the fasting plan and you may use its gym or its chef makes you a nutritious vegetable juice.

Of course the biggest profil is to have a free medical check before the plan starts. You might feel less hard if you stay in the hotel with the medical check up as a small trip.

 

4.Cut down the amount, increase the number of meals


When it decreases dramatically to take in the calories, your sugar level also goes down, causing the frustration then the explosion of the appetite.

You might be harsh on people around you. But it’s a natural reaction as a human being.

So take the low calory meal 6 times per day, it’ll protect you mentally and physically from the dramatic low sugar level. Of course you don’t have to eat a proper meal for 6 times.

Warm salad or small plates which you can take in the protein such as soya milk will be ideal.

 

5.Increase the muscle amount while doing something else


Human body saves the fat if you don’t do anything. It’s the muscle and the brain which consumes lots of calories. So theoretically if you gain the less calories, your muscle will also desrease. But by excercising you can avoid somehow to let your muscle amount to decrease.

Nowadays, it’s known that it has a hight diet effect by doing lifting even for women. So try to work out with a barbell. Don’t worry, you won’t be super muscular because women has a difficulty gaining a muscle on their body. And when you increase the amount of workout within a week, do more stretching to avoid the injury. Stretching and massaging help you to recover and make you look sharper.

 

6.Increase your immune strength by vitamin C


Reducing calories means you don’t take enough nutrients to function your body. If you mean to gain the enough amount of nutrients only from your meals, you have to take in 2500kcal per day.

If possible, supply the vitamins from the fresh fruits and vegetables. Especially vitamin C is famous for being effective to increase the immune system and anti-stressing effect plus even if you overtake, it’ll go out from your body by urine.

In some cases you might need to take the supplements but some important substances are only taken from the foods so set a goal to eat some fresh foods first.

 

7.Maximum within a week


Extreme diet should be maximum 1 week. If you do more than a week, you might have the eating disorder and will have a hard days that you’re afraid of eating or foods not knowing how to eat normally.

Even if you don’t do the extreme diet, it’s very possible to lose or maintain your weight by balanced meals and proper excercises. Just try to spend the active days with a long span.

 

So, how was that?

Also for the health sake, the hard crush diet should be avoided otherwise you might get sick or regain the weight easily.

But if you really have an emergency occasion, you might need to do it. But don’t forget to do maximum a week, then maintain your shape.

And please don’t do fasting, try to do these 7 steps and take in the least nutrients. To be beautiful, you also need a glossy hair and shiny skin. Challenge them by understanding your body well.

 

Summary

7 days steps : how to lose weight in a week

1.Set the realistic goal
2.Don’t do fasting
3.Fasting with the nutritious support
4.Cut down the amount, increase the number of meals
5.Increase the muscle amount while doing something else
6.Increase your immune strength by vitamin C
7.Maximum within a week