A calorie is a calorie. This means that, at the end of the day, weight loss is about decreasing the number of calories you eat, no matter what source they’re from. A professor in Kentucky once ate Twinkies and lost 27-lbs to prove this point. How? He ate very, very few. [2] X Research source If you feel dangerously nauseous, light-headed, woozy, or tired while on this diet. stop and have a snack. You can still lose a lot of weight by following the basic tenants of this diet, even if you need to “cheat” for your safety once or twice.
You will need to eat roughly 1,000 or fewer calories a day to drop a pound every day for a week.
Switch spaghetti squash for pasta – it contains less than 1/4 of the calories. Swap an English Muffin for bagels or hamburger buns to save 100 calories. Make a taco salad instead of a burrito. [4] X Research source Try to slowly lower your carb diet in the 2-3 weeks before the major weight loss. You body will adapt to the change, and by the time your “7 days-7pounds” comes around your body will be ready to drop the weight. That said, dropping carbs for one week will still make a difference. [5] X Research source
Make a salad with your favorite fruits and vegetables: lettuce, carrots, tomatoes, cucumbers, kale, celery, apples, strawberries, red onions, etc. Keep the dressing to a bare minimum;1-2 teaspoons of oil and vinegar is your best bet.
Grilled or baked chicken. Beans, chickpeas, and legumes. Tuna and other white fishes. Nuts Eggs[6] X Research source
This is only a strategy for short-term weight loss. A balanced breakfast each morning is important for long-term dieting, as skipping breakfast often leads to overeating later on. Fasting can increase fat oxidation, helping you shed fat weight much quicker. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
A banana A handful of berries. 1-2 tablespoons of nuts. Low-cal bars, snacks, and energy drinks.
Breakfast: An apple, a hard boiled egg, and a handful of nuts. Lunch: Small piece of grilled chicken, 1 cup of low-fat yogurt, banana. Snack: Small salad. Dinner: 1-2 hard boiled eggs, cucumber, pepper, and chickpea salad. You can also try out these meals, each under 300 calories.
You’ve cut your diet to a measly 1,200 calories a day for the week. Your BMR is 2,200 calories a day. This means that, if you didn’t move all day, you’d burn that many calories. You have a 1,000 calorie deficit. This means you need to burn an additional 2,500 calories each day to lose a pound each day. [10] X Research source
Do sit-ups or push-ups while watching TV, especially during commercials. If you can, work standing up, or bring a set of small weights with you to “lift” during downtime at your desk. Take a short walk around the office every hour at work.
1-hour cycling. 90 minute Pilates class. 1-hour dancing. 2 hour hike. [11] X Research source
Regular sleep gives you the energy to exercise. Sleep-deprived individuals are clinically proven to have higher cravings for junk-food. [12] X Research source
Walk 2-3 miles a day, 4-5 days a week. Sign up for a yoga, aerobic, or spinning class to ensure an hour of exercise 1-2 times a week. Aim to work out 4-5 times a week, not 1-2 for a long period of time. Regular exercise is better for your metabolism than occasional long runs.
If you can, get a gym membership so you can work on muscle building every week.
Go to the grocery store with a list and stick to it. You can plan your meals more effectively from home and ensure that you only buy healthy options.
Make time to exercise for 30 minutes 4-5 times a week. Substitute one of your normal meals, such as breakfast, with the new low-cal option. Keep track of your calories – it prevents you from large swings back towards overeating.
