“You can’t be too rich or too thin.” The quote made famous by socialite Babe Paley may have its problems, but it speaks volumes about the desire of many to lose a few pounds. While it certainly is possible, and indeed a health risk, to be too thin, it is also possible to lose weight quickly and safely.
Whether you are in the midst of a weight-loss regimen, just beginning your weight loss journey, or looking to shed a few pounds quickly for an important function, there are steps you can take to lose weight in one week without compromising your health.
It is a good idea to plan to lose no more than two pounds in one week, though you can safely lose up to 10. Most experts and medical professionals agree that losing more weight than this is unhealthy and can lead to serious health problems.
To lose weight in one week, follow these three steps:
1. Calculate Your Daily Calorie Deficit
If you want to lose weight, a calorie deficit is required. A calorie deficit is the difference between the amount of calories consumed and the amount burned. Every pound lost requires a 3,500 calorie deficit. Therefore, if you want to lose one pound in one week, your deficit will need to be 500 calories. To lose two pounds per week, your deficit will need to be 1,000 calories, and so on.
2. Eat Accordingly
Set a daily goal on the amount of calories you wish to consume, then familiarize yourself with calories and portion sizes in your favorite foods. You may be surprised to learn how small actual portion sizes are and how many calories can be consumed very quickly. Rather than choosing to eat very small amounts, which is a recipe for diet failure, try to eat foods that can be consumed in larger quantities without sabotaging your diet. Stick to vegetables, lean proteins, and high fiber foods.
Don’t forget to count the calories in any cooking oil, dressings, or sauces, and don’t forget to count any drinks that many contains calories as well. When choosing the number of calories you wish to consume, do not pick a number that is lower than 1,000 in order to lose weight the healthiest way.
Exercise improves weight loss, strengthens the body, elevates your mood, and helps you to think and sleep better. Exercise also takes time and motivation, but once you get started you may find it is difficult to stop. If you’re wanting real results, combining cardio and strength-training with a well-balanced diet is the way to be successful.
It sounds easy, and on paper it is, but the difficultly comes from following through with the plan. Limiting the amount of food you eat each day can be extremely difficult, especially if you are used to eating large portions and/or unhealthy foods. Exercise, particularly for those who are mostly sedentary, can feel impossible at times. However, if you have the will and determination, you will see results.
There are those who say that they simply can’t seem to take off the weight, but, barring a medical condition, by burning more calories than you take in, you will lose weight, and the more calories you burn, the more weight you will lose.
Once you reach your goal weight, you need to maintain it. To maintain weight loss, you may end up eating more food than you’re used to, just make sure not to overdo it! Once you hit your goal, you have to keep up with the hard work that got you there.