21 PROVEN WAYS FOR WEIGHT LOSS IN 1 WEEK
Tags: Weight Loss, Weightloss Recipe, Weightloss Foods, Weight Loss Tips, Fatlossjourney

You’ve certainly heard your fair share of bizarre weight-loss advice over the years, whether it’s to drink celery juice every day or to eat weight-loss “cookies” instead of meals. Those tips are frequently offered by people who have no medical training. (In other words, proceed with caution.)

But, just as there is a lot of bad weight-loss advice to avoid, there are also a lot of good, research-backed, and expert-approved solutions.

One such suggestion is to set aside time to exercise and adhere to it. According to a study published in the journal Obesity in July 2019, exercising consistently at a set time each day may help you sustain weight loss.

Another piece of sound advise is to choose for nuts over excessively processed food. According to a study published in BMJ Nutrition, Prevention & Health in December 2019, increasing your nut intake by half a serving will help you lose weight.

There’s also evidence that working with a weight loss counsellor can help you lose weight. People with type 2 diabetes who combined such counselling sessions (in this case, weight loss via low-carb diets) with group medical visits lost weight and had lower blood sugar levels, according to a study published in November 2019 in JAMA Internal Medicine. It’s a win-win situation! What isn’t working? Dieting without end. According to a tiny study involving obese males, taking a two-week diet vacation may improve weight loss. The findings were published in the International Journal of Obesity in August 2017.

If you follow these guidelines, you might find yourself losing weight and feeling more energised and confident. What could possibly be wrong with that?

And, while we understand that reducing weight might be difficult, it is still worthwhile, especially when it comes to your health.

Furthermore, decreasing weight has the ability to put type 2 diabetes into remission. According to a study published in Diabetic Medicine in September 2019, patients with type 2 diabetes who lost 10% or more of their body weight within the first five years after diagnosis had a greater chance of the disease going into remission. Carrying too much weight, according to the American Heart Association, can increase your risk of heart disease and stroke.

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1. Take your time when eating.

“I teach my customers how to pick foods they enjoy, taste each morsel as it enters their mouths, and chew slowly and deliberately. I tell them to chew carefully and only swallow when the meal is completely chewed. It takes time for us to realise we’re full. Eating slowly not only allows us to enjoy our food more, but it also provides us with greater satiety cues.” — Janet Zinn, a psychotherapist and certified clinical social worker in private practise in New York City

2. You Bite It, You Write It!

“That’s my rule, and multiple studies have proven that food journaling can help you lose weight. One of my clients went on a week-long trip out of town. She stopped keeping a journal and gained 13 pounds as a result. I can assure you that keeping a food log is beneficial!” — Christine King, the founder and CEO of the Boynton Beach, Florida-based health and wellness company YourBestFit.

3. Work out with anything that moves.

“That’s my mantra, and I’ve been saying it since I fractured my back and became paralysed from the waist down.” It can be done in bed, while sitting, standing, or walking. Simply move. People have the impression that five minutes don’t make a difference; yet, every minute does.” (And a study published in the journal Progress in Cardiovascular Diseases in January 2014 found that physical activity is essential for maintaining weight loss.) — The King.

4. Keep a Daily Gratitude Journal

“Whether we recognise it or not, our eating habits are frequently linked to our emotions.” We tend to go for sweets when we’re worried. I encourage my customers that keeping a gratitude notebook on a daily basis can help them cope with stress by acknowledging it rather than reaching for dessert.” — Lauren Manganiello, RD, a New York City-based nutritionist and fitness coach.

5. Batch Cooking and Preparation

“I batch cook enough chicken for the week every Sunday.” I trim the fat, bake it with seasoning, weigh 3.5 ounces (oz), and store it in a jar with mustard and frozen vegetables so I can take one to work each day. I also divide 14 cup of rolled oats, 1 tablespoon (tbsp) natural peanut butter, 1 tablespoon (tbsp) powdered flax, and a teaspoon of protein powder and cinnamon into individual containers to sweeten. So all I have to do in the morning when I’m a zombie is add water and microwave!” — Kyra Williams, a Boston-based personal trainer.

6. FOLLOW KETO DIET PLAN (BEST FOR WEIGHTLOSS)

The keto refers to a type of diet which requires that individuals who wish to follow its path restrict themselves to consuming low carb foods. The keto diet involves consuming foods that will supply the body with a small amount of glucose, which means just what the body uses to fuel its energy. From this basic description, it may be safe to assume that eating foods that are rich in carbohydrates, starch, and sugar are mostly forbidden while you are on a keto diet. Sugary foods and drinks will also have to be stricken from your eating calendar.

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7. Don’t Skip Food

“Keep in mind that the ultimate objective of our bodies is to stay alive. When we are deprived of calories, which are literally our bodies’ life energy, our bodies will do anything they can to survive. Our bodies can tell which meals have a higher energy density and will crave them more. Respect your hunger and don’t trick your body into thinking it’s starving. This goes against many popular dieting strategies, yet they don’t work for most individuals in the long run. “I recommend eating every four hours in general.” Lemond —

8. Drink plenty of water

“Research has found that persons who drank two glasses of water before a meal lost more weight and kept it off than those who didn’t.” This straightforward suggestion serves two purposes. Thirst might be mistaken for hunger, leading to overeating. Water also makes you feel fuller, so you’ll eat less at a meal.” — Megan Casper

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9. Calories, not flavour, should be reduced.

“You can use less cheese by choosing sharp cheddar over mild cheddar, but you’ll still get a lot of taste without feeling deprived.” Casper —

10. Once a Week, Weigh Yourself

“It was the same day, the same time, and the same amount of clothing. Remember that your weight is a five-pound range, not a single number. Work on lowering the range rather than the specific number.” — Lainey Younkin, RD, a Boston-based nutrition counsellor and consultant

11. YOU SHOULD USE A METABOLISM TRIGGER FOR FASTER RESULTS

You can lose weight by eating more frequently. Your metabolism slows down between meals when you consume substantial meals with long intervals between them. A little meal or snack every 3 to 4 hours keeps your metabolism revved up, allowing you to burn more calories throughout the day.

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12. Adhere to the 80% Rule

“Eat till you’re only around 80% full.” Instead of feeling obligated to join the ‘clean plate club,’ pack any extra food away.” — Helene Byrne, founder of Oakland, California-based BeFit-Mom

13. Skip the Liquid Calories

“There’s a strong relationship between sugar-sweetened beverages and weight gain in adults. If you regularly have a sip of something sweet, consider this: Research has shown that reducing intake of sugar-sweetened beverages can result in meaningful weight loss, even if it’s the only change you make. Replacing a 20-ounce soda with sparkling water every day would save more than 20,000 calories over a few months,

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which could translate into more than five pounds of weight loss!” — Brittany Markides, RDN, the founder of Choose Food in Austin, Texas

14. Be Choosy at Restaurants

“The foods we eat away from home tend to be higher in calories and lower in nutrients than the ones we make at home. A study published in April 2016 in the Journal of the Academy of Nutrition and Dieteticsfound that the average restaurant entrée contains more than 1,000 calories, and an entire day’s worth of sodium and fat. To save calories, split your entrée or ask the server to substitute extra green veggies or a salad for potato or rice.” — Markides

15. Embrace Veggies

“When in doubt, eat a vegetable. They’re low-calorie, high-fiber, and full of nutrition. Snack on kale, lettuce, carrots, or green beans. And finally: Skip the butter and oil, but do add herbs or garlic for a great taste.” — Jamie Logie, a personal trainer, nutritionist, health coach, and wellness blogger in London, Ontario

16. Keep Unhealthy Foods out of the House

“It’s pretty simple: If you don’t have it, you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt. This doesn’t mean you can’t have treats. Just buy yourself one serving to enjoy at a time.” — Rachel Goodman, RDN, a registered dietitian nutritionist in private practice in Brooklyn, New York

BEST NUTRITION AND FAT LOSS GUIDE IS HERE

17. Use Portion-Controlled Dishes

“We eat with our eyes first and we like to see a full plate. Using smaller plates, bowls, and cups will reduce the amount of food you can serve yourself, while at the same time allow you to fill your dish up and keep you from feeling deprived. For example, an observational study showed that people who used a 9-inch plate versus a 10- or 12-inch plate ate up to 22 percent less!” — Goodman

18. Start Where You Are and Do What You Can

“Don’t feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.” — Esther Avant, an ACE-certified personal trainer in Kapolei, Hawaii

19. Eat Breakfast

“To combat the urge to overindulge in the evening, make sure to eat a protein- and fiber-filled breakfast in the morning. Healthy choices for protein include eggs, yogurt, and nuts or nut butters. Pair protein with a high-fiber food like a high-fiber cereal or fruit.” — Ficek

BEST NUTRITION AND FAT LOSS GUIDE IS HERE

20. Salt Craving? Skip the Chips

“When you need a salty fix, reach for popcorn, not chips. According to one study, those who munch on a cup of the air-popped treat are significantly more satisfied than their chip-loving friends. Popcorn is a whole grain, fiber-filled snack. A single serving of potato chips (for a typical 1-oz small bag) is a dense 149 calories, while the same amount of popcorn (air-popped) is only 108, meaning you can feel full and slim down with every delicious bite.” — Rene Ficek, RD, CDE, with Seattle Sutton’s Healthy Eating

21. Reorganize Your Plate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you’ll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.” — Younkin