(Last Updated on February 5, 2024)
So, you need to attend your best friend’s wedding, take a photoshoot or go on a vacation in a week; but, your body won’t let you fit in your jeans or swimsuit.
This means you are looking to lose weight fast [abnehmen leicht gemacht].
Is this even possible, you wonder.
It is possible to lose fat within 7 days. However, this requires some hard work and efficient plan.
You may not lose so many pounds-unrealistic pounds as per se-in 7 days. Most weight loss will be achieved from both body fat and excess water weight.
Here are the fastest ways to fat loss in 7 days.
Read next: Best Diet Pills We Recommend
11 Tricks On How To Lose Weight In A Week
1. Intermittent Fasting
Intermittent fasting is a faster way to fat loss.
This is a proven method of weight loss because it reduces your calorie intake.
It involves eating less and restricting your consumption for a few hours. For instance, the 16:8 method encourages fasting for 16 hours and eating for 8 hours in a day.
Fasting for 10 to 16 hours is believed to accelerate the body to burn fat stores into energy, releasing ketones in the blood, hence encouraging weight loss.
Intermittent fasting comes with many protocols; choose one that works for you.
It is not advisable to heavily exercise if you are on a fasting diet.
But, you can choose to do light exercising such as easy cycling and jogs.
2. Increase Your Water Intake
Drinking more water, especially before meals, will keep you fuller and prevent you from consuming many calories.
Besides, water may help you reduce the amount of food you eat at each meal.
Replace your fruit juices and smoothies with water to prevent sneaking in more calories to the body.
Water is a zero-calorie drink; therefore, in 7 days, it will help lower your calorie consumption and aid in weight loss.
3. Focus More On High-Intensity Interval Training (HIIT)
Cardio is very useful in burning fat fast, but HIIT burns five times more fat than regular workouts.
HIIT involves very high-intensity short bursts of cardio followed by long rest periods or low-intensity exercises.
For example, sprinting for about 30seconds followed by jogging or walking for one to two minutes for a daily 10-minute session constitutes a full HIIT workout.
Research 1 shows that HIIT is effective for boosting fat-burning hormones, increasing metabolism, lowering insulin resistance and improving glucose tolerance.
4. Pump Some Iron
Resistance training, also known as strength training, is known to burn more calories post-workout.
Strength training builds muscle and the more muscle you have, the more calories you burn even when the body is at rest.
Muscles have a higher metabolic rate than fat. Therefore having more muscle will burn more calories compared to fat.
Research 2 shows that resistance training reduces carb stores in the body, lowers water weight and increases resting metabolic rate.
5. Measure Your Calorie Intake
If you are looking to lose weight in 7 days, make sure you create a calorie deficit.
You need to track your daily progress, including calorie input and output, activity level, resting heart rate, BMI and weight.
This helps to reduce your daily calorie input and intensify your workouts to burn more.
You can use running watches to watch your progress or the traditional method of weighing yourself using modern bathroom scales.
Keeping progress will keep you motivated in this journey.
Losing weight fast requires you to reduce your calorie intake.
Avoid snacking between meals and stick to three-course meals. Also, go for zero-calorie drinks in the week.
6. Focus On Reducing Water Weight
Weight loss in 7 days is likely to include water weight and fat.
Fluid retention causes bloating and puffiness. Water levels in the body can make your weight to fluctuate by 2 to 4 pounds in a day.
So, your primary focus should be to lower water retention if you are looking to lose weight fast.
Here are some ways to reduce water weight.
For instance, drink coffee- caffeine may lower water retention and help you appear leaner.
Avoid excessive salt consumption, drink enough water to strike a balance, reduce carbs from your diet and sleep enough.
Research shows that these methods will significantly reduce water retention.
7. Try A Fat Burner
Sometimes it might be challenging to control your appetite, or your hunger pangs hence snacking all the time.
Fat burners lower your urge to snack and increase your metabolic rate, thus burning more calories in a short period.
This helps you lose fat more quickly.
8. Eat More Vegetables, Fruits And Proteins
When trying to lose weight in 7 days, go for foods that fill you up.
Research shows that eating fruits and vegetables is associated with lower calorie intake.
Fruits such as apples and citrus fruits rank high in the satiety index. They contain soluble fibre which slows digestion and makes you feel fuller.
Go for veggies that contain a lot of water and fibre; these will fill you up. They include broccoli, artichokes, peas, carrots and sweet potatoes.
But, every time you eat veggies they make you more hungry, we hear you say.
The truth is while vegetables make up the bulk of your diet, you will not feel satisfied if you are not getting protein at every meal.
This means that you should include protein in every plate of veggies, including beans, grass-fed meat, whole grains, poultry and wild salmon.
If you want to lose some pounds in 7 days, focus on low-carb veggies and protein as most of your meals in the week.
9. Cut Back On Refined Carbs
Refined carbohydrates are quickly digested and converted to glucose. Glucose stimulates the release of insulin which promotes fat storage.
High sugars and refined carbs have been associated with obesity.
Swap refined carbs such as pasta, bread and white rice with healthy options like whole grain rice and bread, seeds, nuts, and infused water.
10. Don’t Skip Meals
Having regular eating times during the day controls your blood sugar levels- this means that you avoid the spike and crash associated with eating a big meal on an empty stomach.
Skipping meals may result in food cravings leading to snacking on high-calorie foods.
11. Manage Your Stress Levels
Stress significantly affects your appetite.
You are likely to go for food, whenever you are stressed.
Cortisol, the stress hormone is associated with increased appetite.
Research 3 shows that individuals who had high cortisol levels had more weight compared to those with normal levels.
Therefore, losing weight in a week is only possible with a stress management plan, including yoga, mindfulness and meditation or listening to music.
It is possible to lose weight in 7 days, but only if you work on your training routine and diet.
The most significant aspect is to focus on your calorie input and output. The goal is to burn more calories than you consume.
Although you may not lose purely fat in a week, reducing water retention may help ease bloating and give you a leaner appearance.
Ensure to eat smaller meals frequently but in reduced portion sizes in the week.
Besides cut out junk foods completely.
Finally, stimulate faster weight loss in 7 days by taking the best fat burners with just a click of a button.