Whatever your reason for losing a few pounds, you’ve probably thought about how much weight you can lose in a week. REALISTIC AND SAFE: How much damage (the good kind) can you do in seven days?
Here’s the good news: “Assuming you’re already healthy, hover between 15 and 20 [percent body fat]you can realistically shed 1 to 3% in a week,” personal trainer and strength coach reassure McCool’s houseCSCS, a teacher at Equinox in San Diego.
Bad news? You will need to direct all of your will to be at the top of your game. After all, if the next number was so easy to reach and maintain, I would have already done so.
How easy it is to lose weight depends in part on genetics. Says Jim White, RD, owner Jim White Fitness and Nutrition Studios in Virginia Beach.
But it is also greatly affected by the way you eat and sleep, so there are parts that you can control.
The majority of the pounds you will be able to lose quickly is not from fat, but rather from water weight. “Carbs retain about three times as much water, so if you want to shed weight quickly, you reduce carbs, and that eliminates water storage in muscle tissue,” McCall explains.
This is a 100% short-term approach – as soon as you touch the beer or bread, you’ll get it back. But a lower-carb strategy can reduce bloating, tone your muscles more and help you look less in the near future.
“If you’re really healthy and need more circumcision, that’s no problem – just stop doing what you don’t need to do, and do what you need to do, especially considering it’s temporarily restricted,” McCall adds. Scroll down to find out what This lifestyle means, so you can lower a percentage of body fat within a week.
And if you do not find it difficult to get rid of the fat in your life in order to get rid of the fat in your body? Keep it up and plant roots in your new body fat category. Use these six tips to help you achieve your goals.
1. Elimination of alcohol
As for losing actual body fat quickly, your first step is to stay away from alcohol for a week (we’ll repeat: steel willpower). Not only are most types full of water-retaining carbohydrates, White explains, weight loss is, to some extent, a calorie game. And 150 calories per beer is an easy way to write off a little from your daily total.
2. Eat often
While nutrition is probably the most important factor, the ideal strategy isn’t really complicated: Eat five to six servings of real food a day — three full meals and two snacks — each high in protein and fresh, low-carb vegetables. “Eating food like this helps boost metabolism and stabilize blood sugar levels, which increases fat burning, as well as raises your energy levels, which improves your workouts,” White adds.
3. Eat a lot but not before a workout
metabolize more fat Work in a state of fasting in the morningMcCall says. If you are be To fuel exercise in your system though, choose high-intensity interval training to burn calories in a short amount of time, suggests Christopher Jordan, CSCS, director of exercise physiology at the Johnson & Johnson Institute for Human Performance and creator of 7 minutes workout.
4. Hitting the weights
“Resistance training is essential to ensure that muscle mass is retained and not used as an energy source to make up for some of the calorie deficit,” Jordan says.
5. Do some yoga
If you’re super stressed, consider relaxing in a yoga studio (or try it yoga poses for menInstead of speeding up to the gym, McCall advises. The primary stress hormone, cortisol, increases the amount of fat your body stores, especially in the abdominal area. “Your sympathetic nervous system — the fight-or-flight response — is already activated from stress, and doing HIIT can increase its energy,” McCall explains. Instead, activate the parasympathetic nervous system – rest and digestion. “By going to a gentle yoga class during a stressful time, when it might not be what you usually do, you will be amazed at how calm you will come out of it, and that you will actually lose weight.” Plus, it will help you sleep, he adds.
6. Go to bed early
“Getting an extra half hour or 45 minutes of sleep can really make a difference,” McCall says. Study in Annals of Internal Medicine I’ve found that missing your bedtime often affects how your body responds to insulin, a hormone that regulates appetite and metabolism. The cells of people who slept just 4.5 hours a night were 30 percent less sensitive to insulin — compared to the cells of an obese or diabetic person. Plus, too many late nights activate a disruptive cycle: “Studies have shown that too little sleep can lead to overeating, and overeating can lead to poor sleep,” says White. Moreover, logging five hours or less is directly related to gaining belly fat, According to a study in SLEEP. The last thing you need is less willpower or unnecessary fat gain, so shoot for 7 to 8 hours a night. Not only will this help stabilize your hormones to avoid accumulating kilos, but you’ll have more energy to kill your workouts as well. White adds that you know to skip the caffeine after 2 or 3 p.m., but also try not to be late to exercise as it raises your body temperature which can sometimes affect your sleep.
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