Eat whole grains for a healthy heart. Increase your whole-grain consumption with these simple substitutions.
1. Choose breads made from 100 percent whole grains.
2. Opt for whole-wheat over white pasta.
3. Select brown rice instead of white.
4. Trade sugar-sweetened cereals for high-fiber cereals, such as bran flakes, oats or shredded wheat.
5. Bake with whole-wheat flour instead of white flour.
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The easiest and most straightforward way of giving yourself energy, preserving your body and losing weight is probably available at your neighborhood food store, or it might even be buried in your kitchen. Don't be alarmed, be excited.
Superfoods have long been the highlight of any discussion about many health experts from around the world have been advocating for the incorporation of superfoods into our diets, and some say that merely adding a few of them to your daily menu is enough to provide your wellbeing with an instant boost.
What is there in superfoods that makes them so desirable? High levels of essential nutritional elements (like protein, minerals, vitamins, essential fatty acids and more).
1. Very high doses of antioxidants.
2. They are easily absorbed and digested.
3. They are beneficial to every body system.
4. Beauty enhancing: for a glowing skin, shiny hair and sparkling eyes.
5. Improve body and soul balance.
Between Yams and Acai Berries
Some of these superfoods are rightly considered exotic, and are only available in health food stores. Among these, you can find acai berries (that come from the Amazon rain forests), goji berries (another rare fruit), Spirulina (a miracle working seaweed) and others. The good news is that most of the superfoods are far more accessible than we thought, and as a matter of fact, they are already available at our house. Despite the fact, that some of these healthy foods are underneath our noses, we do not consume them on a regular basis. That's simply outrageous in my book.
Among the superfoods, you can find at the nearest market or supermarket you can find: legumes, tomatoes, sweet potatoes, blueberries, strawberries, quinoa, salmon, dark chocolate (with more than 70% cacao), and many green leaves – the greener they are, the healthier they are. For this reason, kale has become the object of such legendary tales, that have turned it into the unofficial king of superfoods. Spinach, mangold and Bok choy are high on this list as well.
Changing to a Healthier Diet, Easily
Apparently, turning to a superfood-rich diet is super simple, and super healthy: replacing processed foods or less healthy foods by superfoods, will not only grant our body important nutritional values, but will also provide energy and assistance to the different body systems. Some of them even boost the discharge of mood-improving hormones superfood
Know Your Superfood
Consuming superfoods as part of your daily menu not only necessitates a recognition in their importance,
but also learning about the different kinds of superfoods, their values and the optimal ways to make them. It is also recommended to test a variety of superfoods to see which one of them is having the best effect on you.
You can find many recipes throughout the web that concentrate on superfoods, and much more information on the nutritional values of specific superfoods you're interested in. The only thing left for you to do is get informed, find your favorite superfood recipe and start cooking! health or healthy food. Many celebrity chef have dedicated cooking books to them.
Source: https://myfood.ltd/
Jogging
When you're working out several times a week to get fit and The Most Effective Exercises For Weight Loss
weight, you want a routine that offers maximum results in the minimum
amount of time. Exercise scientists have been hard at work on this
particular issue, and now years of research indicates that the following
8 moves—done properly—are all you need to achieve the slim, taut body
you're after. (Get a flat belly in just 10 minutes a day with our
reader-tested exercise plan!)
Cardio
The American College of Sports Medicine reports that you can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc). The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again. That equals ongoing calorie burn long after you've showered and toweled off.
If you're a walker and you typically exercise for 30 minutes, try adding a burst of jogging for 30 seconds every 5 minutes. As you become more fit, you can increase the interval length to a minute, and decrease the walking segments to 4 minutes. For the biggest metabolism boost, you'll want to make sure that the interval portion leaves you breathing hard.
Strength
While your heart and other organs demand fuel around the clock, there's little you can do to increase their metabolic needs. However, your muscles—which also require constant feeding—are changeable. Make them bigger, and they will demand more calories day and night. With the following essential moves, adapted from findings by the American College of Sports Medicine, you can target all the major muscle groups in your body. You should be able to get through the entire routine in less than 30 minutes. Do this 2 to 3 times a week and your muscles will turn into furnaces that burn up extra calories before your body can convert them to fat.
Push ups
Here's a great push up workout routine that engages your chest, shoulders, triceps, and abs muscles intensely. Give the best push up workout routine a try!
Fusing these sound, thinning nourishments into your eating regimen can enable your body to consume more calories, feel full for more, and stay away from weight gain.
In case you're endeavoring to shed pounds, consider this a definitive manual for what you ought to put on your plate and the sustenances you ought to dependably keep in your kitchen. These bravo nourishments contain ground-breaking supplements and cell reinforcements that have been appeared to enable your body to shed pounds, feel full for longer timeframes, and have more vitality. As a reward, many have included advantages, as well, for example, counteracting different illnesses or turning around the indications of maturing.
Here are 50 weight reduction superfoods to begin joining into your eating routine, in addition to tasty approaches to set them up from Health's contributing sustenance editorial manager Cynthia Sass, MPH, RD.
1. Almonds
Almonds are an extraordinary wellspring of mono-and polyunsaturated fats, which can help bring down your cholesterol and keep you thin. They likewise contain less calories than most different assortments of nuts (only 163 calories for 23), and in addition a lot of fiber and nutrient E. As indicated by an examination in the International Journal of Obesity, individuals who included a day by day serving of almonds to a low-calorie diet lost more load than the individuals who pursued a similar eating regimen however ate a carb-overwhelming nibble, for example, wafers.
To receive the rewards, Sass prescribes utilizing almonds to outside a lean protein, for example, salmon or sprinkling them onto plates of mixed greens and cooked veggies. "You can likewise whip them into smoothies or use nut margarine as the base for an appetizing sauce prepared with garlic and ginger," she says.
2. Apples
Apples contain gelatin, a fixing that normally moderates assimilation and empowers sentiments of totality. Studies demonstrate that eating an entire apple with your feast (rather than squeezed apple or fruit purée) is a characteristic craving suppressant, helping you expend less by and large calories without feeling denied. Backtalk likes utilizing destroyed apple in slaws and panfry, or blending them into burger patties to include dampness.
Apples are likewise a decent wellspring of cell reinforcements, nutrient C, and fiber. Simply make sure not to avoid the skin, which contains a significant part of the organic product's wholesome advantages.
3. Artichokes
Artichokes are amazingly filling—truth be told, they are one of the most astounding fiber vegetables, says Sass. A solitary bubbled artichoke contains an incredible 10.3 grams of fiber—a large portion of the prescribed every day sum for ladies. To control your craving before a supper, Sass proposes getting a charge out of the veggie as a pre-supper tidbit: attempt them in an invigorating serving of mixed greens with edamame and asparagus, or make natively constructed salsa with artichoke hearts, tomatoes, olives, and red onions.
4. Avocados
Is there anything avocados can't do? This smooth superfood (stacked with monounsaturated fats, potassium, magnesium, folate, and nutrients C and E) has been connected to enhanced vision, great heart wellbeing, and a decreased danger of specific malignancies. Furthermore, avocados can likewise help shave your center: as per one investigation, individuals who frequently devour them weigh less and have littler midsections than the individuals who don't. Another examination found that ladies who eat a large portion of an avocado at noon may encounter decreased sustenance yearnings later in the day.
There are innumerable approaches to appreciate the organic product (indeed, in fact it is one), however you can't beat the exemplary mix of entire wheat toast with pounded avocado, lemon juice, and sunflower seeds. Backtalk likewise prescribes stirring avocado into a smoothie, pureeing it with herbs and citrus juice to make a velvety serving of mixed greens dressing, or adding it to a veggie omelet.
5. Bananas
In spite of the fact that they're best known for containing potassium, bananas are likewise an incredible wellspring of safe starch, a sort of starch that is critical for weight reduction. Your body digests safe starch gradually—helping you feel full for more—while all the while urging your liver to change to fat-consuming mode. What's more, no compelling reason to sit tight for them to end up totally ready; bananas really contain a greater amount of this calorie-burning fixing when they're still somewhat green.
Much more motivations to add a cluster to your shopping basket: Bananas can help manage pulse, ease stomach related issues, recharge supplements after an exercise, and may even help avert strokes in more established ladies.
6. Dark beans
Dark beans are an individual from the beat family, a nutrition type that has been appeared to help consume calories, diminish paunch fat, and control craving. Only one measure of dark beans packs 15 grams of protein without the immersed fat you frequently find in other high-protein sources, for example, red meat.
"Dark beans work extraordinary in both exquisite and sweet dishes," says Sass. "You've presumably had dark bean soup, yet you can likewise make dark bean brownies or whip them into puddings and smoothies."
7. Blueberries
One measure of cancer prevention agent rich blueberries contains only 80 calories and 4 grams of fiber, which enables your body to feel full for more. They're likewise a decent wellspring of manganese, which can accelerate digestion and make you feel empowered.
More motivations to cherish them: blueberries contain an intensify that assaults malignant growth causing free radicals, and research proposes they may likewise enable ward to off UTIs, keep skin splendid, and lessen age-related memory misfortune.
8. Broccoli
An incredible wellspring of calcium and critical malignant growth battling mixes, broccoli additionally has heaps of filling fiber and will set you back just 30 calories for each serving. In the event that eating this cruciferous veggie makes you swell, take a stab at steaming it first, which makes it less demanding to process while as yet saving the disease battling fixings that could be lost when you bubble or cook it in the microwave.
9. Darker rice
This solid grain is an incredible wellspring of phytonutrients, which have been connected to diminished dangers of malignant growth, diabetes, and coronary illness. Dark colored rice is additionally pressed with fiber, contains 1.7 grams of fat-consuming safe starch, and is a low-vitality thickness sustenance (as it were, it's filling yet at the same time low in calories).
Feeling brave? Have a go at adding dark rice to your shopping basket rather than darker. It contains much a bigger number of cancer prevention agents than blueberries and altogether more nutrient E than dark colored rice.
10. Cabbage
Cabbage is wealthy in cell reinforcements and nutrient C however amazingly low in calories (only 22 for every glass), so you can fill your plate with the verdant green righteous. And keeping in mind that you're presumably comfortable with the notorious Cabbage Soup Diet, there are a lot of substitute approaches to eat this veggie that won't abandon you feeling hungry. It's scrumptious in an assortment of slaws or plates of mixed greens, and makes a crunchy decorate on tacos or burgers.
11. Carrots
Since carrots have high water and fiber content, they can build sentiments of totality as you eat. To support their calorie-consuming potential, take a stab at broiling them: in a University of Arkansas examine, simmered carrots contained three fold the number of cell reinforcements as crude ones.
Additionally great: The beta-carotene in carrots can help keep up a solid safe framework and great visual perception.
12. Cauliflower
Cauliflower is a particularly low-calorie vegetable—only 25 calories for each container. It's likewise stuffed with filling fiber and bravo supplements like potassium and nutrients C, K, and B6.
Like its cruciferous cousin broccoli, crude cauliflower can cause swelling, yet steaming can make it simpler to process. Have a go at steaming at that point mixing the veggie to give it a squashed potato-like surface, pureeing it into soup, or making cauliflower 'rice' by beating florets in a sustenance processor before warming them in a wok.
13. Chia seeds
Little yet strong chia seeds are a fabulous wellspring of basic supplements like omega-3s, calcium, potassium, and magnesium. They likewise pack a genuine fiber punch—4 grams for every tablespoon—so when you add them to your most loved solid sustenances, they'll enable ward to off yearning.
The flexible seeds can be mixed into smoothies, mixed into oats, used to thicken pudding, or added to yogurt. "You can even whisk them into a custom made citrus vinaigrette," says Sass. "The gel-like surface when they ingest water is both filling and fulfilling."
14. Bean stew peppers
The impact of bean stew peppers on your digestion is genuine, says Sass. They contain a substance compound considered capsaicin that can expand your body's capacity to consume fat (as much as 90 additional calories following a dinner), and are likewise a decent wellspring of nutrient C.
"You can add bean stew peppers to omelets or egg plate of mixed greens, sprinkle them into a panfry, or blend them into serving of mixed greens dressing, tahini, or guacamole," says Sass. "You may even mix a little bean stew pepper into liquefied dull chocolate to shower over natural product."
15. Coconut oil
Coconut oil is having a minute at this moment: it very well may be utilized as a spread or olive oil substitute in everything from heated merchandise to serving of mixed greens dressing, and can even be utilized as a choice to drain in lattes (truly, truly). Backtalk is an aficionado of the heart-sound oil whipped into smoothies, and you can likewise utilize it to sauté veggies, burn angle, or as an olive oil substitution in soups and stews. (It's likewise an unquestionable requirement add to your magnificence schedule, and makes a superb common lotion for skin and hair.)
Fortunately, stylish coconut oil is additionally useful for your waistline. Since it's a fantastic wellspring of solid fats, coconut oil tops you off rapidly and encourages you expend less by and large calories. It likewise contains medium-chain triglycerides, which are effectively edible and immediately changed over into vitality.
16. Espresso
Uplifting news for java sweethearts: The caffeine in espresso could accelerate your digestion and help your body consume marginally more calories (around 26 for every glass). An examination in Physiology and Behavior found that the normal metabolic rate of individuals who drank jazzed espresso was 16% higher than the individuals who drank just decaf. Simply be aware of how much cream and sugar you add to your glass, which could counterbalance any medical advantages the drink gives.
If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.
I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.
Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
It Is Possible to Lose 10 Pounds in a Week
While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat.
Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn’t to say you can’t lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.
Eat Fewer Carbs and More Lean Proteins
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism.
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
Check out this article to learn more about how to set up a low-carb diet and which foods to include.
Bottom Line: Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps.
2. Eat Whole Foods and Avoid Most Processed Junk Foods
When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.
Bottom Line: In order to help you achieve the 10 pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies.
3. Reduce Your Calorie Intake by Following These Tips (See List)
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren’t eating fewer calories than you expend, then you will not lose fat.
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don’t eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don’t drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.
Bottom Line: Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose so much weight in just one week.
4. Lift Weights and Try High-Intensity Interval Training
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength.
Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight.
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting.
If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.
I’ve
tested this plan on clients who were looking to lose weight fast before
an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.
Although
it’s not a long-term fix, this can kick-start your weight loss journey
and motivate you for more sustainable long-term changes.
It Is Possible to Lose 10 Pounds in a Week
While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat.
Due
to the calorie deficit needed to burn each pound of fat, it’s simply
not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn’t to say you can’t lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although
your body can only store about 300–500 grams of carbs in a form known
as glycogen, stored glycogen does hold around three times that weight in
water.
Eat Fewer Carbs and More Lean Proteins
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism.
Try
eliminating or drastically reducing all starchy carbs and sugars for
the week. Replace these with low-carb vegetables, while also increasing
your intake of eggs, lean meats and fish.
Check out this article to learn more about how to set up a low-carb diet and which foods to include.
Bottom
Line: Reducing your carb intake can lead to a significant amount of
weight loss, from both body fat and excess water weight. Eating more
protein also helps.
2. Eat Whole Foods and Avoid Most Processed Junk Foods
When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.
Bottom
Line: In order to help you achieve the 10 pound goal, then you should
try to eat only whole foods during this week. Base most of your diet on
lean protein and low-carb veggies.
3. Reduce Your Calorie Intake by Following These Tips (See List)
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren’t eating fewer calories than you expend, then you will not lose fat.
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Count
calories: Weigh and log the foods you eat. Use a calorie counting tool
to keep track of the amount of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don’t eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don’t
drink your calories: Instead, opt for water, zero-calorie drinks, tea
or coffee. Protein shakes are fine if you count them as a meal.
Bottom
Line: Reducing your calorie intake is a vital factor for weight loss.
You may need to do this aggressively in order to lose so much weight in
just one week.
4. Lift Weights and Try High-Intensity Interval Training
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance
training, such as weight lifting, can lead to a similar amount of
weight loss as regular aerobic training. It also helps you add or
maintain muscle mass and strength.
Full-body
resistance training workouts are also a great method to lower your
body’s carb stores and water weight, which can lead to a sharp decline
in weight.
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting.
High-intensity interval training (HIIT) is another very effective training method.
Research
suggests that 5–10 minutes of HIIT can lead to similar or greater
benefits for health and weight loss as five times that amount of regular
exercise..
Like
weight lifting, it can quickly reduce muscle carb stores and also boost
other important aspects of weight loss, such as your metabolism and
fat-burning hormones.
You
can perform HIIT three to four times a week after a workout or as part
of your normal training regimen. It is very important to do this with
100% effort or intensity. Most sprints should not last more than 30
seconds.
Here
are a few protocols you can try. These can done running in place or
outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest.
Session 2: 15 x 15-second sprint with 30 seconds rest.
Session 3: 7 x 30-second sprint with 60 seconds rest.
Session 4: 20 x 10-second sprint with 20 seconds rest.
Bottom
Line: Lifting weights and doing high-intensity intervals are among the
best ways to lose weight and deplete muscle glycogen stores. They can
also boost your metabolism and provide other benefits.
Be Active Outside of the Gym
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In
fact, how active you are throughout the day when you aren’t exercising
also plays a very important role in weight loss and obesity
For
example, the difference between a desk job and a manual job can account
for up to 1,000 calories per day. This is the same as 90 to 120 minutes
of high-intensity exercise
Simple
lifestyle changes such as walking or biking to work, taking the stairs,
going for walks outside, standing more or even cleaning the house can
help you burn a lot of calories.
Bottom Line: Increasing your daily activity is a great way to burn extra calories and lose more weight.
6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
Intermittent fasting is another effective and proven tool for dropping fat.
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There
are many different protocols, such as a 16-hour fast with an 8-hour
feeding window, or a 20-hour fast with a 4-hour feeding window.
If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
Bottom Line: Intermittent fasting is an excellent method to reduce calorie intake and lose weight.
7. Use These Tips to Reduce Water Retention
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Take dandelion extract: A supplement called dandelion extract can help reduce water retention.
Drink
coffee: Coffee is a healthy source of caffeine. Studies suggest that
caffeine can help you burn more 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 foods that you think you may be intolerant to.
Here are 13 more ways to lose excess water weight.
Bottom
Line: Other ways to lose water weight include supplementing with
dandelion extract, drinking coffee and avoiding foods you are intolerant
to.
Take Home Message
By optimizing your diet and training regimen you can lose a large amount of weight in just one week.
Although this won’t be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you apply, the more weight you will lose.
Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done.
When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise..
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones.
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest.
Session 2: 15 x 15-second sprint with 30 seconds rest.
Session 3: 7 x 30-second sprint with 60 seconds rest.
Session 4: 20 x 10-second sprint with 20 seconds rest.
Bottom Line: Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores. They can also boost your metabolism and provide other benefits.
Be Active Outside of the Gym
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren’t exercising also plays a very important role in weight loss and obesity
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.
Bottom Line: Increasing your daily activity is a great way to burn extra calories and lose more weight.
6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
Intermittent fasting is another effective and proven tool for dropping fat.
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
Bottom Line: Intermittent fasting is an excellent method to reduce calorie intake and lose weight.
7. Use These Tips to Reduce Water Retention
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Take dandelion extract: A supplement called dandelion extract can help reduce water retention.
Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more 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 foods that you think you may be intolerant to.
Here are 13 more ways to lose excess water weight.
Bottom Line: Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to.
Take Home Message
By optimizing your diet and training regimen you can lose a large amount of weight in just one week.
Although this won’t be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you apply, the more weight you will lose.
Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done.
When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.
