How To Be Slim In One Week

The goal of losing 0.5 – 1kg per week for many people is completely healthy and reasonable. Reducing the above threshold in a week is not simple and can be harmful to health if you are not careful. However, there are a few things you can try if you just need to lose a little weight or a few centimeters of your waistline in a short period of time. One of the fastest and simplest ways to lose weight is to lose water weight by making some small lifestyle changes to reduce fluid retention in the body. You can also lose some fat in a week by cutting calories and increasing the intensity of your workouts.

Table of Contents

Water weight loss

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Drink plenty of water to increase the amount of water excreted from the body. This may sound counterintuitive, but when you drink more water, your body stores less water. ^{[1] X Source of Study} Drink plain water or other beverages such as low-sugar fruit juice or low-salt soup to flush stored fluid out of your body. You can also increase your water intake by eating water-rich foods like succulent fruits and vegetables.

Avoid sports drinks that contain salt and sweeteners that can cause the body to retain water.
Stay away from drinks that dehydrate the body like alcohol, tea and coffee. If giving up alcohol, even temporarily, seems difficult for you, talk to your doctor. They can offer advice to help you break or reduce the habit.
Drinking coffee can also be a difficult habit to change. Consider gradually cutting back on coffee for a few days before you eliminate it completely.

READ More: How to Exercise

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Cut down on salt to reduce water retention. High salt intake encourages the body to retain water. Avoid foods high in salt such as processed meats, salted snacks and cookies, and sports drinks. When processing and eating, you need to limit the addition of salt. ^{[2] X Research Source}

Potassium-rich foods like bananas, sweet potatoes, and tomatoes can help the body get rid of salt.
Try substituting salt for other seasonings when preparing foods, such as black pepper, garlic powder, or savory vegetable oils (such as sesame seed oil).
You can avoid consuming unnecessary salt by making foods with fresh, unprocessed ingredients.

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Limit carbohydrates to quickly lose water weight. Eating a lot of carbohydrate-rich foods can cause the body to retain water. So many people lose water weight quickly when switching to a low-carbohydrate diet. ^{[3] X Research Source} Cut back on foods like white bread, pasta, potatoes, and baked goods.

Replace carbohydrate-rich foods with fiber-rich fruits and vegetables like berries, green vegetables, and legumes.
Cutting carbohydrates from your diet is fine for your short-term weight loss plan, but it’s not healthy in the long run. To maintain a healthy diet, you should choose complex carbohydrate sources such as bread and pasta from whole grains, brown rice, and legumes.

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Exercise to sweat the body. When you exercise, your body will excrete water and salt through sweat glands. So, try jogging, cycling or brisk walking to stimulate blood circulation and get the body to sweat more. ^{[4] X Research Sources}

Try cycling or high-intensity exercise to quickly lose water in your body.
Don’t forget to drink plenty of water during exercise as the body will retain more water when dehydrated!

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Consult your doctor about diuretics. Certain medical conditions can cause the body to retain a lot of water. If you’re having trouble losing water weight, talk to your doctor to find out what’s causing it. Your doctor can treat the condition and prescribe medications that reduce fluid retention. ^{[5] X Trusted Source Mayo Clinic Go to Source}

Your doctor may prescribe diuretics or magnesium supplements to reduce fluid retention.
Common causes of fluid retention are premenstrual syndrome, kidney or liver problems, cardiovascular disease, and lung problems. Some medications can cause the body to retain water. ^{[7] X Research Sources}

Warning: See your doctor right away if you gain about 1kg in a day or 2kg in a week. This can be a sign that the body is storing too much water. ^{[6] X Harvard Medical Schop Trusted Source Go to Source}

Lose fat by changing your diet and lifestyle

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Choose low-fat protein sources to feel fuller faster. The addition of protein helps strengthen the immune system so that the body burns calories more efficiently. In addition, protein also helps you feel full longer than other foods, reducing hunger between meals. Every day you need 7g of low-fat protein per 0.5kg of total weight to achieve effective weight loss. ^{[8] X Research Sources}

Some healthy sources of protein include poultry, fish, legumes (lentils, many legumes) and Greek yogurt.

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Avoid getting extra calories from liquids. You can easily get extra calories from drinks without even realizing it. If you want to lose weight quickly, avoid drinks that are high in calories and sugar, such as alcohol, sugary sodas, coffee and sugary tea. ^{[9] X Research Source}

Choose filtered water to replenish water for the body. Drinking a lot of water not only helps you lose water weight, but also reduces hunger.

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Eat 3 moderate meals a day to encourage your body to burn calories. Instead of eating many small meals throughout the day, you should eat 3 moderate but full meals if you want to lose weight. Your meal will include low-fat protein, fruits or vegetables, and whole grains. After a meal, you need to avoid snacking while waiting for your next meal. ^{[10] X Research Source}

When you limit snacking between meals, your body will start burning fat for energy.
If you don’t snack after dinner, your body will easily burn fat while you sleep.

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Boost your immune system with high-intensity interval training. Performing high-intensity exercise can strengthen the immune system and accelerate the body’s fat burning process. Talk to your doctor, physical therapist or personal trainer about trying a form of high-intensity interval training to stimulate blood circulation and burn calories quickly. ^{[11] X Research Source}

Do the 4-minute workout with 8 high-intensity reps. Each movement will last 20 seconds, followed by 10 seconds of rest.
Some movements suitable for high-intensity training include burpees, high jumps and squats, and rock climbing.

Tip: Endurance training is also effective in burning fat and building muscle. Don’t lose faith when you don’t see the numbers on the scale decrease, because your muscles are probably growing! ^{[12] X Research Source}

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Talk to your doctor about switching to a low-calorie diet. If you need to lose weight fast, a low-calorie diet will be the right choice. This solution usually helps you to consume no more than 800-1500 calories per day. ^{[13] X Research Sources} , however, keep in mind that this is not a good option for a long-term weight loss plan. Only follow a low-calorie diet with the supervision of a doctor or dietitian and do not last for longer than the scheduled time.

Eating a low-calorie diet can be dangerous for pregnant women, nursing mothers, or people with certain health problems such as vitamin deficiencies or eating disorders.

Advice

Set realistic expectations – you won’t lose much weight in about a week; Losing too much weight too quickly is not healthy at all.

Warning

Don’t make major changes to your diet and exercise routine without talking to your doctor. Depending on your age, current weight, and medical condition, making these changes without your doctor’s supervision can be dangerous to your health.

Steps

Water weight loss

Lose fat by changing your diet and lifestyle

Advice

Warning

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