Quick Weight Loss with in a Week Up to 4 kg with 7 Step Plan

Quick Weight Loss with in a Week Up to 4 kg with 7 Step Plan  

If you want to lose 4 kg with in one week, you need an effective plan. This program has been tested among people who wanted to lose weight fast before an event like vacation or photography and it works amazingly. It's worth a try.

In fact, some people who do this seem to be on a three or four week diet after just one week. Although this is not a long-term plan, it can be used as a nice starting point for your weight loss journey, and drive lasting changes for the longer term.

It is possible to lose 4 kg a week, and although it is possible to do so in just one week, it will not be pure body fat. However, that doesn't mean you won't lose so much weight and still look leaner.

While much of the weight loss will definitely come from body fat, you will also lose weight as a result of losing extra fluid that has accumulated. It also happens because this program lowers the levels of insulin in the body and causes it to get rid of stored carbohydrates, which cause fluid retention. Although the body can store only about 300-500 grams of carbohydrate in a form known as glycogen, the glycogen holds about three times that weight in liquid form.

Reduced insulin levels will also allow the kidneys to release excess sodium, leading to reduced fluid storage. Along with a reduction in body fat and excess fluid, you can also lose some weight due to less waste, fiber and undigested food in the digestive system. Here are 7 steps you need to take to lose 4 kg with in a week:

1. Eat Less Carbs and More Lean Proteins

You can lose a few pounds by doing a low carb diet for a few days. In fact, many studies have shown that low carb nutrition is a very effective way to lose weight and improve health. A short-term decrease in carbohydrate intake can also reduce water weight and swelling. This is why people who go on a low carbohydrate diet often see a difference in weighing as early as the next morning after starting the diet.

In addition, making sure you are eating a lot of protein can help reduce appetite even further, while increasing your metabolism. Try to completely lower or drastically reduce all the starchy and sugary carbohydrates throughout the week. Replace those with low-carb vegetables as you increase your intake of eggs, lean meat and fish.

2. Eat Whole Foods And Avoid Most Processed Junk Food

When you are trying to lose weight fast, it is helpful to eat a simple diet based on whole foods. These foods tend to be very satisfying, making it easier for you to eat less calories without feeling hungry. During the week, you should make sure to eat mostly whole foods with one ingredient. Avoid most highly processed foods. Eating mainly made of lean protein and low carb vegetables can be very satisfying, even without consuming many calories.

3. Consumption of your Calorie by Following These Tips

Reducing caloric intake may be the most important factor when it comes to weight loss. If you do not eat fewer calories than you spend, then you will not lose fat.

Here are some simple tips to reduce calorie intake:

Read on below

Calorie Count: Weigh and list the foods you eat. Use the calorie counting utility to track the amount of calories and nutrients you consume.

Eat only at meals: reduce all snacks, and stop eating after dinner.

Reduce your sauces: Take spices and sauces with high calorie density.

Fill the plate with vegetables: Fill the plate with vegetables and limit starchy carbohydrates and added fats for this week.

Choose lean proteins: Choose low-protein proteins, such as chicken and fish.

Don't drink calories: Instead, choose water, calorie-free drinks, tea or coffee.

4. Lift Weights and Try High Intensity Interval Workouts

Exercise is one of the best ways to burn fat and improve appearance.

Resistance workouts, such as weightlifting, can cause the same weight loss as regular cardio workouts. They will also help you add or maintain muscle mass and strength. Full body resistance training is also a great way to reduce the body weight of the carbohydrate and fluid stores, which can lead to a sharp loss of weight. Weightlifting can also protect hormone metabolism levels, which often decrease during the diet.

High Intensity Interval Training (HIIT) is another effective training method. Research shows that 5-10 minutes of HIIT can lead to similar or even five times the benefits for weight loss and maintaining health from normal exercise. Similar to weightlifting, it can lower muscle carbohydrate stores faster and also increase other important aspects of weight loss, such as metabolism and fat burning hormones.

You can perform HIIT three to four times a week after your workout, or as part of your regular workout routine. It is significant to do this with 100 percent effort or intensity. Most sprints should not last longer than 30 seconds.

Here are some examples you can try. These can be done indoors or outdoors, or on cardiovascular endurance devices such as bicycles, rowing or treadmill:

1. 20 double 10 seconds sprint with 40 seconds rest.
2. 15 double 15 second sprint with a 30 second rest.
3. 7 double 30 second sprint with 60 second rest.
4. 20 double 10 second sprint with 20 seconds rest.

5. Be Active Even Outside The Gym

To burn more calories and lose more weight, you should increase your overall daily activity. In fact, your level of activity during the day, especially when you are not at a gym, plays a very important role in weight loss and obesity. For example, the difference between sitting office work and work requiring movement can reach up to 1,000 calories per day. It's like 90 to 120 minutes of high-intensity exercise.

Simple lifestyle changes, such as walking or biking to work, going up stairs, going outside, standing out, or even cleaning your home can help you burn a lot of calories.

6. Take Intermittent Fasting

This is another simple way to lose weight fast. Intermittent fasting is another effective and proven tool for reducing fat. This forces you to reduce your caloric intake, as it limits eating to a short window. There are various methods to perform, such as 16 hours fasting and 8 hours fasting, or 20 hours fasting day with a 4 hour eating window. If you combine fasting with exercise, it would be wise to do the fasting at a different time than during the workout.

7. Use These Tips to Reduce Fluid Build-Up

These additional methods can help you lose weight and look leaner and lighter.

Use Dandelion Extract: It can help reduce fluid retention.

Drinking Coffee: Coffee is a very useful and healthy source of caffeine. Research shows that caffeine can help burn more fat and get rid of excess fluid.

Pay attention to your intolerance to foods: Eating things that you are sensitive to, such as gluten or lactose, can lead to excessive fluid storage and bloating. Avoid foods you think you may be sensitive to.

A message to adopt:

By streamlining your diet and exercise regimen, you can lose a great deal of weight in one week. While it will not be a loss of pure fat, it may give you the kick-start and motivation you need to adhere to an effective diet. You don't have to do all these steps, but the more you lose weight, the more you do.

Remember, people who go on "diet diets" usually end up gaining all the weight back when they finish them. When the week is over, you need to move on to a more sustainable plan so you can continue to lose weight and maintain it.