In this article, you will lean how to lose weight in a week.
Let us accept it that we all are slaves to our unhealthy cravings. For most of us owing to our busy lifestyle, snacking and even main course equates to junk and takeaways.
We have an inactive lifestyle because we do not have time left for physical activity after dividing time between home and office compounded with supremely unhealthy food habits usually result in health disasters.
Do you know apart from obesity, other health issues including Type II diabetes, blood pressure fluctuations and even psychiatric disorders like depression are linked to our lifestyle particularly eating habits?
Now you know why we at Wiki-fitness talk so much about having health food habits because they can make or break your well being.
In this write up we bring you simple ways in which you can change your diet from fad and unhealthy to healthy within a week.
Simple changes from day 1 right through Day 7 will help you make these changes and kick a few bad habits right away!
Day 1: Starting Day With Breakfast Is Best Weight Loss Strategy
Have you ever thought as to what must enter your stomach after almost 7-8 hours of fasting? Yes, while we sleep.
Warm water, ideally added with some honey and natural lemon juice is known to kick up your metabolism and facilitate bowel movement.
The first day is also the day when you avoid skipping breakfast. If you cannot do much, just put an egg on boil while you get ready.
Insert two multi-grain bread slices in a toaster and prepare a bowl of cornflakes with cold milk.
As far as eggs are concerned, you can skip eating yolk if you wish, in a boiled egg, separating a yolk is damn easy as well.
You can alternate between corn flakes, wheat flakes, muesli and instant porridge from one day to another to keep it exciting. Add fruits to it or just eat them separately.
Just make it a habit to have this much breakfast and your body will automatically get used to eating in the morning.
Day 2: Coffee Breaks – Let us do something about them
Coffee is our best friend when it comes to going through the day with our eyes open.
A mug of coffee for the day is alright but we all know. But much cup does we sip coffee throughout the day.
So what can you do?
Just fill in a flask of hot water (easily available in any office, you have to invest in the flask) and place it on your desk.
Buy some green tea sachet and keep them handy in the drawer. Every time you want to take a break or heading for a meeting where a cup of coffee looks imminent, carry your cup of healthy green tea.
Green tea is known to better your metabolism and facilitate weight loss.
We are not asking you to delete coffee entirely. Limit your intake to one mug, preferably during the day when you are active and avoid it in the night when you are about to sleep.
Day 3: Conquer the Roughage battle
Roughage is essential for your body because it regulates bowel movement, prevents constipation and is known to protect from heart ailments.
Most of us are so fond of meats that, vegetables and salads figure last in our menus. So how do you include vegetables and salads, especially the raw ones in your daily diet?
Meats are always tasted good with some sauteed vegetables. So just cut a few carrots, beans, asparagus, broccoli, bell peppers and toss them with a few drops of olive oil to heat.
Add some salt and black pepper when they become a little softer.
Prepare a bed of these vegetables with some lettuce and place the meat on them. This is not only healthy but also a very gourmet kind of spread.
You want to make it tastier, and then add some vinegar or lemon. Keep away from Mayonnaise, please! Instead, make a salad dressing using mustard, honey, olive oil, garlic, etc.
Apart from vegetables, eat fruits during snack time or even breakfast. Too lazy to cut them up?
Always stock up on apples, oranges and guavas that can be eaten without being sliced. Make sure you always gorge on seasonal fruits and veggies as they help in building immunity.
Day 4: Snack Healthy To Lose Weight
Unmindful snacking is one big reason we all tend to put on unnecessary weight. Of course, you cannot go away with hunger between the meals, but what you can do is eat healthy when cravings surface.
So what are the healthy alternatives in snacking?
Salads are also a great way of killing your appetite during snack time.
A multigrain bread sandwich with salad as stuffing is healthy as well as tasty. If you love your cakes, then get hold of whole wheat cakes. Better still, find the recipe on a search engine and try it out on weekends so that you are stocked up for a week!
Fruits are again your true friends when it comes snacking. We also recommend raw vegetables with a dip of ranch or Cheese and cream. This one satisfies your craving for all things cheesy yet more than compensate by providing a large dosage of roughage and vitamins in the form of veggies.
Day 5: Juice up!
Love your coke? Well, the bad news is that they do not love your heart or health!
Your usual coke contains an obscene amount of sugar and tremendously high-calorie content. Enough to throw you into the darkness of obesity in a few months! The caffeine in them also does not help your health cause.
Even the one that boasts of zero calories is pretty bad for you because of other side effects. So what do you do?
Replace them with natural juices and please do this at home. If you do not have time for making juices, just make slush.
Chill them in the fridge and carry along. We also recommend spending some money on a good juicer so that it becomes easier for you to stick to juices.
Natural sugar from fruits is easy to digest and usually safe until you are already suffering from a critical case of diabetes.
Day 6: The Fine Dining
Now that you have corrected quite a lot of your diet plan. Let us fix your dinner and no… we are not cooking it! Dinner is an important part of your day simply because you are tired and ready to sleep.
Dinner is also a family time, so we all tend to gobble up a bit too much of it every night. Now you need to step on a couple of points to get your dinner habits straight.
First, always eat at least one and a half hour before the sleep time. This ensures that your dinner is partially digested when you get into your bed, and there is no overload on your digestive system.
During sleep, the digestive system works much harder to digest.
You will also notice that the quality of sleep is much better this way if eat early before going to bed.
Second, keep it light.
Breakfast is one meal which can be heavy because you had a huge fasting period right before it (while 7-8 hour long sleep), but dinner is the time when you have eaten all day.
Include Soups and salad as one course of your dinner. Soups are light and nutritious, and they also ensure that your dinner portion comes down drastically.
For the main course, eat everything but in small servings. Avoid heavy and oily stuff during this time. Stick to grills and roasts that use minimum or no oil. Chuck the cheese and butter as well!
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Step 7: Divide it all up
You are on the seventh day and to put a final nail in the coffin of unhealthy eating habits, divide all that you eat in the entire day into six small portioned meals.
Yeah, it is that simple! Actually, no, most of the people do find it challenging.
Simple rules while dividing it all up are-
- Keep your breakfast healthy
- Lunch should be balanced with all Proteins, carbs and Vitamins making their way to your plate and keep dinner early and healthy.
Eating light six times a day curbs your appetite and makes your metabolism work much more efficient. We also recommend that you prepare a meal plan or a detailed menu for the coming week on a weekend and stock up. This way it will be easier for you to work it all out during the busy week.
Find recipes that require minimum chopping and cooking. In fact, soups can be easily made by limiting chopping and just blending it all together in the end.
Limit your use of butter and refined oil.
Olive oil and mustard oil have high unsaturated fats that are considered good. On the other hand, olive oil must never be heated to a point where it begins to emit smoke. For baking, use whole wheat flour instead of the usual refined or self-raising flour.
All The Best!
So here is the diet plan that can change your life from a fad foodie to healthy foodies.
Stick to it week after week until it becomes a habit of yours. Ones the habit kicks in, you can cheat once in a while.
In fact, we encourage cheating because this way you can satisfy your unhealthy cravings once in a while without indulging in them on a day to day basis. So, do follow it and let us know how you have been doing!
So this is the challenge you are going to take in upcoming 1 week.
Try to include in your schedule for 7 days.
It will be tough, but going through it for a week will completely change how you eat, what you eat and it will change your lifestyle.
Changing your unhealthy lifestyle to healthy is the main motto for any successful weight loss. So take the challenge and you won’t regret it.
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