If you’re on a mission to reduce weight in 7 days, then it’s going to be very essential that you’re taking some time to look at what you’re eating on a daily basis. If you want to be successful at the goal of losing weight, then it’s going to be a must that you pay close attention to what you’re putting into your body each and every day.
While getting on a good exercise program is also very important, by selecting your foods carefully you can create the calorie deficit that will be needed to lose weight fast and safe.
Let’s go over some of the top foods that you should be eating in order to help reduce weight in 7 days.
First up, you definitely can’t do without oats. Many people avoid carbs on their 7 day diet plan and while you may want to reduce your carb intake, you definitely don’t need to eliminate them entirely.
Instead, choose wisely. Oats are low in sugar and digest slowly so they’ll fuel all your daily activities.
Second on our list of foods to help reduce weight in 7 days is salmon. Salmon is great because not only is it a good source of protein, but it contains some essential fatty acids as well. Salmon is a slightly higher calorie protein source so just make sure you are watching your portion sizes when eating it and you should have no problem incorporating it into your diet plan.
Cottage cheese is yet another excellent protein source to eat that will help you lose weight fast and safe. This form of protein is known as casein protein, and takes much longer to digest in the body. For this reason, it’ll help provide you with a steady stream of amino acids over time, ensuring that your muscles don’t go hungry.
Our next type of food that you must eat if you want to reduce weight in 7 days is green vegetables. These are great since they’re ultra low in calories and are high in dietary fiber.
That’ll help keep you satisfied between meals so you’re less likely to snack on foods you shouldn’t, or overeat by the time the next meal rolls around.
The top green vegetables to be eating include broccoli, spinach, cabbage, and green beans.
Finally, it’s also important that you get some healthy fats into your meal plan so don’t neglect these either. Almonds are a perfect source of healthy fat and just ten or fifteen will quickly take the edge off your hunger.
Almonds are higher in calories as well so just be sure that you are limiting the serving size so they don’t cause weight gain rather than help with weight loss.
So there you have the top foods that you should be including in your 7 day diet plan if you want to reduce weight in 7 days. If you work hard, you can see great results over this time frame.
If you’re looking to reduce weight in 7 days, then it’s important to consider some of the supplements that you could be using to help take your progress just a small step further.
Some people will turn to supplements to do the work for them and while this is a big mistake, once you do have a proper diet and workout plan in place, then adding supplements to your 7 day diet plan and your exercises to lose weight will definitely prove to be beneficial.
Let’s have a quick peak at some of the best supplements that you can start using right away to help you reduce weight in 7 days.
The very first of the supplements that speeds along weight loss progress is protein powder. Meeting your protein requirements is an absolute must when on a fat loss diet because it will ensure that you maintain the lean muscle mass that keeps your metabolism running strong.
Unfortunately though, many people do often fall short on this nutrient due to the fact that it’s not readily available.
That’s why protein powder is so essential. All you do is mix a scoop with a glass of water or milk and you’ll easily have an added 25 grams of protein to your day.
Another supplement that you may want to consider to help you reduce weight in 7 days is caffeine. Caffeine is really great to take right before a workout because it can increase the rate of fat oxidation in the body, which is the rate at which the body burns off body fat as a fuel source.
In addition to this, there’s no question that you’ll get a great energy boost from taking the caffeine, so that’s yet another good benefit that you’ll experience.
Fish oil is one supplement that everyone should take, not just those who are looking to reduce weight in 7 days. Fish oil is going to help to protect against a wide variety of diseases, help to maintain healthy blood cholesterol levels, and help you regulate your blood glucose much better.
All in all, this is one top-notch supplement for health and well-being support, so by using it you’ll feel better while going about your 7 day diet plan and therefore be more likely to stick with it.
Having a multi-vitamin for back up support is also a wise decision while trying to reduce weight in 7 days. When you are on a reduced calorie intake there is a higher chance that you may start to see some nutritional deficiencies just since you aren’t taking in as much food as you normally would.
Because of this, using the multi-vitamin will give you the peace of mind in knowing that you are definitely covered.
When times get busy and you do rely on grab-and-go meals, the multi-vitamin will save the day. It’s definitely not a substitute for a healthy diet, but should be used in conjunction with one.
So there you have the top supplements that you must think about that will help you with the goal to lose weight fast and safe. While there may be many ‘fat burners’ on the market as well that appear to be very tempting to try out, keep in mind that most of those are more hype than anything.
If you have a good diet and workout in place and then supplements to help ensure you’re meeting your nutrient needs and maintaining your energy, then that will be the best strategy to reduce weight in 7 days.
If you’re looking to reduce weight in 7 days then the first thing that you should be doing is setting up a 7 day diet plan. The foods that you eat on a daily basis will have the largest influence on your success with reaching this goal so this is something that you definitely do need to give some time and consideration to.
If you aren’t looking at what you’re eating daily and don’t have a 7 day diet plan in place, then you’re leaving your weight loss success up to chance.
Let’s quickly go over the main steps that you need to know in order to set up your 7 day diet plan.
Get Your Calorie Intake In Line
The very first step in setting up a 7 day diet plan is to make sure that you’re getting your calorie intake in check. In order to lose weight, most people will require about 10-13 calories per pound of body weight.
If you happen to be more active on a daily basis then you can start at the higher end of that scale while if you’re less active, then you should start at the lower end of the scale.
As you go about the 7 day diet plan, after about 2-3 week’s time make sure you then adjust the calorie intake based on the results that you’re getting.
Set Your Protein Up
Next up on the to-do list for setting up your 7 day diet plan is to get your protein intake figured out. Since protein is such an important nutrient when looking to lose weight, it’s one that you can’t afford to fall short on.
Aim to take in at least one gram of protein per pound of body weight, if not closer to one and a half grams instead. This will really ensure that you’re seeing top notch results and feeling your best as you go about the diet plan.
Factor In Carbs And Fats
The third thing that you must do if you want to see dietary success is to factor carbohydrates and fats into your meal plan. While some people may adopt very low carb approaches to lose weight, it’s important to realize that you don’t absolutely have to do this.
While low carb diets can be beneficial, if you’d prefer a slightly more moderate carb intake, you can do that as well. The more important thing is that your calorie intake is where it needs to be as this tends to be the deciding factor as to whether you can reduce weight in 7 days.
Set the carbs and fats up however you prefer, remembering that carbs contain four calories per gram while fats contain nine.
Pre-Plan Your Meals
Finally, last but not least, make sure that you pre-plan your meals ahead of time. Do not skip this step whatever you do as this is what will ensure success.
Come up with a 7 day diet plan scheduled and write in what you will eat each and every day. By doing so you’re going to make sure that you’re never veering off the plan and you always know what you should be eating next.
So there you have the main factors to keep in mind that will guide you through the process of setting up a 7 day diet plan. Do this first before anything else as it’s the most critical step t
After getting yourself set up on a 7 day diet plan, the next important thing that you need to look at is how you’re going to go about keeping yourself motivated. Motivation is a very big issue that many people struggle with while on their diet plan and unless you come up with strategies that will keep you going along, chances are it will become an obstacle for you.
The first thing that you must do is ensure that your 7 day diet plan is set up properly because if you’re starving five days out of the week, you can be guaranteed you’ll be binging on the other two.
Once a proper set-up is in place though, then the following motivational tips will ensure that you stick with the 7 day diet plan in the long term.
Plan Out A Cheat Meal
The very first motivational quick tip to remember to help you stick with your 7 day diet plan is to make sure that you do have a cheat meal scheduled at some point throughout the week. When you know that it’s only going to be so long before you can have one of the foods that you’re craving, this will go a long way towards ensuring that you do stick with the program.
It’s when you feel like you have to completely cut out foods from your diet entirely that problems tend to come up and you find yourself falling off the plan. The cheat meal solves this instantly and if it is once a week only, it shouldn’t take away from your progress.
Pre-Cook Your Protein
Another smart move you should to do maintain motivation is to aim to pre-cook as much of your protein as possible ahead of time. Often protein is what takes the longest to prepare each night for your dinner meal so if you can have some frozen chicken breasts in the freezer, it’ll only take minutes to get these reheated and on the table.
Also consider pre-cooking larger batches of stir-fry’s, soups, and stews as all of these can also be frozen and taken out for fast meals ahead of time.
Experiment With Herbs And Spices
Rather than resorting to high calorie sauces or condiments to add flavor to your foods and reduce boredom, try making the most out of all the herbs and spices that are available. These are very simple to add into many different dishes and will instantly change the flavor.
If you often find that sticking with a 7 day diet plan is difficult because you just crave something different, this will definitely be the technique you’ll want to use to maintain your motivation.
Add Plenty Of Variety With Vegetables
Finally, the last thing that you should do while on the 7 day diet plan is make sure to get plenty of variety when it comes to your vegetables.
If you’re always eating the same old broccoli, cauliflower, and carrots over and over again, it’s bound to get boring. Not only that, but you’ll be missing out on nutrients as well.
Instead, change it up. Add peppers, onions, mushrooms, spinach, cabbage, and any other vegetables that you desire. The more often you can change your vegetable selection the more interested you’ll be in eating those vegetables in the first place, which is definitely a must-do on your fat loss diet plan.
So there you have a few quick tips to ensure you stay motivated. If you can implement these in your 7 day diet plan then you’ll have no trouble staying the course.
Make it your goal to lose weight in a week.
After making the decision that you want to work towards the goal to lose weight in a week, then it comes time to making sure that you’re using the best exercises to lose weight. Many people will spend hours in the gym doing their workout routine but then never really get the results that they’re after.
Why is this?
Simply because they are not using the top exercises to lose weight quickly. If you really want to see significant progress, then your primary aim must be to work as many muscle groups at once as you can as this is what will burn the most calories, and then make sure to change your workout around often in order to keep the body guessing.
The body is very fast to adapt to the exercises to lose weight that you perform, so unless you’re continually shocking it and giving it something new to react to, you’re going to hit the dreaded weight loss plateau.
Let’s take a quick look right now at some of the top exercises to lose weight that you can do so you can achieve success with your goal to lose weight in a week.
First up on the list of exercises to lose weight is the squat. If you want to see results, the squat absolutely must be present. No other exercise is going to work quite as many muscles in the body as this one and since you will typically lift such a heavy weight while doing it, it proves to be an excellent strength builder as well.
Squats can either be performed with the barbell at the front of the shoulders or behind the neck, so try adding both variations to your workout program over time.
The second exercise to consider adding to your plan to help you reduce weight in 7 days is the bench press. The bench press exercise is going to target the chest, shoulders, triceps, as well as the biceps to a very small extent as well.
As far as a full upper body movement goes, this is the one to choose.
Burpees are key to losing weight in a week. Burpees are a cross between a cardio and a strength building movement as they will require a high degree of muscle strength but also really work your aerobic system.
Burpees are a good option for doing in between your weight lifting movements in order to keep up the pace of the workout routine and crank your calorie burning just a little bit higher.
Aim to do ten at a time between weight lifting sets and you’ll notice a different in your fat burning progress.
To target the back of the body once you have the bench press in place, turn to the barbell row exercise. This one is ideal for all the back muscles as it will work the biceps to a small degree, so will provide the perfect balance to that upper body workout routine.
Try and lift as heavy as possible while doing this one to get the most calorie burning benefits.
So there you have just a few of the top exercises to lose weight that you must be including. If you can make an effort to do these at least twice, preferably three times in the week period, you will be on your way to seeing success at the goal to reduce weight in 7 days.
We will not claim this to be easy, but it is possible to lose substantial weight in a healthy way…. in seven days. With some resolve and planning you can do this and see major success in just seven days.
So stay with us and lets make this happen.