By- Yuvraj Singh (Trainer, Nutritionist)
"How to weight-lose in just a week?", if this question also revolves around you, then this article is just for you. Journey of losing weight in 7 days is not going to be easy, but also not tough. one thing that you need to remember is to strictly follow your 7 day routine if you want to see visible results.
First thing that you need to do is to set your goal, means how much kg of fat you want to burn.
Well, you can lose 4 kg of your weight in just a week but only if you become dedicated towards it.
Before moving towards the process, the very first thing that you need to know is, did you really need to Lose your weight.
So for your ease you can check your present body state (underweight, normal, healthy weight, obese, overweight) by calculating your Body Mass Index (BMI).
Calculate your body mass index here
If your body state is above normal, then you need to lose some body fat in order to look attractive in the crowd of thousands.
The bitter truth of our society is that people judge you by looking at you, your personality and we all have to accept that a well developed attractive personality can easily outshine others.
Further in this article, I will try my best to provide you the most valuable content for your weight loss journey but you need to remember some points in your mind.
1.Losing weight is not a short term scheme.
2.It requires patience hard work and some time.
Table Of Contents
1. Introduction
2. How to lose weight in 7 days with exercise
3. How to lose weight in 7 days without exercise at home
4.Lose weight in 7 days diet plan
5.Lose weight naturally in 7 days without dieting
Always be hydrated while exercising, drink at least 8 to 12 glasses of water each day, it will help you in your journey to lose weight.
How to lose weight in 7 days with exercise
Losing weight with the help of exercise is so simple but it requires your dedication and your time.
Before getting started you need to keep it in your mind, that you have to dedicate at least 20 to 25 minutes of your precious time for seven days from now.
Nine weight loss exercises that will help you alot
1. Jumping Jack
Start your exercise with Jumping Jacks, it will help you in maintaining blood circulation throughout the body and also a very good warm up exercise.
Perform the Jacks for 120 seconds and then take rest for 20 seconds
Ideally, one should do the Jacks in 2 sets of to 2-2 minutes
2. Mountain climber
It targets your abdominal area and helps you in reducing thai fat and also in building leg muscles.
Do it for 45 seconds and then take a rest for 15 seconds.
Ideally, one should do two sets of mountain climbing.
3. Squats
Squats are the best exercise to achieve balance in your body.
Ihis will help you in erecting your body posture and body balancing.
Do 25 squats at a time.
4. Push ups
Pushups is the golden old school exercise
If you want to lose fat from your chest area or just want to give a shape to your chest, then push ups will prove best.
Ideally one should have to do 10 to 15 push ups at a time.
5. Plank
Plank is known as one of the best calorie burning exercise, its position is somehow similar to the push up position.
While doing plank you need to be in fixed position for the maximum time possible.
As a beginner you can set a goal of 15 to 30 seconds and for advanced level you can continue it for one minute or more.
6. Skipping
You know it very well that what is skipping but what you don't know is the most effective way to do this.
As a beginner you can perform it for 45 to 55 seconds and after a good practice you can continue it for 5 minutes or more.
It targets your full body fat and strengthen your legs.
7. Jogging
Start it from 10 to 15 minutes a day and after good practice you can increase its time.
Morning time is considered as the best time for jogging.
8. Reverse crunches
Targets your core strength and help you to get a strong and Sherdered core.
9. Cobra stretch
Finish your exercise with the 3o seconds cobra stretch, it will stretches your abdominal muscles and spinal nerves.
If you strictly follow this routine exercises continuously for seven days then you lose you can see a visible change in your body
How to lose weight in 7 days without exercise at home
There are many methods to lose weight without doing any exercise but if you have to do it only in 7 days you have to follow some of the very trusted ways.
Here is a list of 7 proven ways to Lose your weight without any physical exercise in just 7 days at home.
1. Eat low calorie food
The food you eat must contain low calories, but high amount of proteins.
Remember, that you have to take a high protein food only and avoid oily, cholesterol rich food that contains high amount of calories.
An average adult requires approx 2000 calories per day.
2. Do not overeat
Don't over eat anything and maintain a balanced diet. overdieting may lead obesity.
Chew a bite for approx 25 to 30 times as your brain needs some time to send you signals that you had eat enough.
3. Be hydrated
Drink water regularly to reduce hunger, if you drink ½ litre of water before having a meal then it will help you to eat less.
This will results in less intake of calories to your body.
Drinking a good amount of water can also help you in reducing pimples and cleaning your blood.
4. Having meal without any distractions
Here distractions refers to the electronic distractions.
It was observed by the scientists that when you pay attention to televisions, smartphones, etc, then you eat more than enough.
To reduce this phenomena I suggest you to have your meal with nature not with your electronic stuffs.
5. Do not drink water just after the meal
Many doctors suggest to their patients to not to drink water just after their meal because it can causes weight gain.
You can have one to two sips a
of water if food is got chocked in your windpipe.
personally suggest you to have water after one or two hours of your meal.
6. Have dinner early
finish your dinner Before 4 hours of sleep.
If you have your dinner just before going to bed then all your proteinaceous meal will get converted into body fat.
If you go to sleep just after your dinner then your body will not digest protein and all your protein will get converted into extra fat.
7. Have a good sleep
Your sleeping time also affects your body condition and if you sleep only for 4 to 5 hours then there are chances of stress and anxiety that are also the causes of obesity.
Have a good sleep of at least 7 to 8 hour and it will make your day.
One good sleep can reduce your stress and makes you live free and to love your life.
Lose weight in 7 days diet plan
Before starting following plan you should have to know what is a GM diet plan
GM (General Motors) diet plan is the set of 7 days meal plan in which every single day target specific diet plan
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Day 1 -
Breakfast -
one cup green tea
one bowl cereals
one glass of buttermilk
Lunch -
one bowl of salad
two chapatis (toteas)
one bowl pulse
½ bowl of rice
Snacks -
one cup of green tea
two eggs
one bowl of cereals
Day 2 -
Breakfast -
two eggs
two bananas
one cup green tea
Lunch -
one bowl of salad
one bowl pulse
½ bowl of rice
Snacks -
one cup of green tea
Dinner -
one glass milk
bowl of salad
Day 3 -
Breakfast -
three apples
Lunch -
one bowl of cereals
Snacks -
one banana
Dinner -
three eggs
one bowl of cereals
Day 4 -
Breakfast -
one cup green tea
one bowl cereals
glass of buttermilk
Lunch -
bowl of salad
two chapatis (toteas)
one bowl pulse
½ bowl of rice
Snacks -
one cup of green tea
two eggs
bowl of cereals
Day 5 -
Breakfast -
two eggs
two bananas
one cup green tea
Lunch -
bowl of salad
one bowl pulse
½ bowl of rice
Snacks -
one cup of green tea
Dinner -
glass of milk
one bowl of salad
Breakfast -
two eggs
two bananas
one cup green tea
Lunch -
bowl of salad
one bowl pulse
½ bowl of rice
Snacks -
one cup of green tea
Dinner -
glass of milk
one bowl of salad
Day 6 -
Breakfast -
three applesone cup green tea
Lunch -
bowl of cereals two apples
Snacks -
two bananaone egg
Dinner -
three eggs
bowl of cereals
Breakfast -
three apples
Lunch -
bowl of cereals
Snacks -
two banana
Dinner -
three eggs
bowl of cereals
Day 7 -
Breakfast -
two apples
one bowl of salad
one cup green teaLunch -
bowl of salad
one bowl of cereals
one glass of buttermilk
Snacks -
one cup of green tea
Dinner -
glass of milk
one bowl of cereals
If you follow this plan with full dedication then you will definitely see visible changes in your body weight.
Lose weight naturally in 7 days without dieting
If you search the term "how to lose weight naturally", then you will get surprised to see millions of site and web pages there.
The worst thing is that all they claims that their content is best.
However here are some of the best proven ways to lose extra body fat naturally without dieting.
1. Avoid Packaged food
Packaged Food are made of high sugar and calories to make their taste good and high sugar means high calorie and high calorie means high weight gain.
So,instead of buying these you can buy some packet of green tea which will definitely help you in weight loss.
2. Stay away from soft drinks
Soft drinks usually contains enormous amount of sugar that can ruin your weight loss journey.
In case if you cannot live without having soft drinks then ice coffee (without sugar) can prove to be a best alternative of it.
3. Add protein and fibre in your diet
Replace high calorie food with high protein and fibre food in your regular meal.
It is a basic biological fact that when you eat more protein than your body burns more calories in order to digest that protein.
4. Drink green tea and coffee
(without sugar)
Green tea and coffee, both are loaded with large amount of antioxidants that can help in the regulation of metabolism .
It is scientifically proven that green tea helps a lot in weight loss and regulations of metabolism.
The best time to drink green tea is just after workout. Once you finished your routine workout, you can have one cup of green tea which will increase the efficiency of your workout.
Coffee is a natural beverage and it helps in weight loss by increasing your energy level and total number of calories burned. but remember you have to drink coffee without sugar
5. Eat boiled vegetables
Boiled vegetables are most preferred among fitness enthusiasts as it contains less calories but high amount of nutrients.
When your brain desires to eat some snacks, then you can eat boiled vegetables to dominate that desire.
6. Drink warm water
During morning time drink one full glass of little warm water with empty stomach.
It is proven that it helps in burning extra belly fat from your body.
Drink water slowly sip by sip while sitting, do not drink full glass in one go.
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