5 Expert Tips To Lose 7 Pounds In One Week
Whether you have a special occasion or want to take care of your body, you have at least once expressed a desire to lose weight. It is true that in some cases the task is more or less complicated. Especially if you have a time constraint. Here’s a list of tips from Dr. Jyothy Shenoy’s book “Weight Lose Fast” to help you lose up to 7 pounds In one week.
This is not a magic wand trick, but an exploration of different ways to activate the metabolism to get rid of your extra pounds. It’s not necessary to apply them all at once, but sticking to a few might be enough. It depends mainly on your will.
Change your diet
This may sound like a drastic and radical step, but it is not about deprivation. We are talking about a food rebalancing, with a reduction of carbohydrates by adopting a diet rich in fiber and protein. To better explain, a high blood sugar level increases the level of insulin which in turn promotes the storage of fat. On the other hand, dietary fiber, in particular, soluble fiber, makes it possible to reduce this glycemic index in addition to playing an essential role in the digestion and absorption of nutrients.
The most important thing is to limit your consumption of foods that are mostly composed of carbohydrates such as pastries, pasta, rice, and processed foods. Regarding proteins, know that they promote weight loss by reducing fat in favor of muscle mass. Dial your dish with a portion of either plant or animal protein and fiber-rich vegetables rather than starchy foods. Do not forget to incorporate low carbohydrate fruits, which have considerable health benefits.
Hydrate yourself enough
Have you ever confused the feeling of hunger and thirst? In fact, when you do not drink enough water, you usually feel tired, and you are hungry because your body thinks it needs food to work better. Drink a big glass of water and wait a few minutes to find out if you are starving or if you just need to hydrate yourself. Especially since water gives you a sense of satiety if you drink it before your meal.
Make sure you have slept enough
Depending on your metabolism, you need between 7 and 9 hours of sleep per night. Lack of sleep dramatically alters your weight loss plan, since lack of sleep impacts the regulation of leptin and ghrelin. These are the hormones for stimulating hunger and regulating appetite. In short, the less you sleep, the more you eat, and the less you will succeed in losing weight.
Learn to manage your stress
Cortisol is the so-called stress hormone. It is released into the body during times of intense stress with other hormones such as epinephrine and norepinephrine. Following a stressful episode or a threatening situation, the levels of the last two hormones are directly restored. In contrast, the level of cortisol remains high longer. The main role of cortisol is to provide energy to the human body by accelerating the metabolism of lipids and carbohydrates and by stimulating the secretion of insulin, which increases the glycemic rate. This results in an increase in appetite and therefore, weight gain. Cortisol also affects the breakdown of fat in your body and promotes its storage in the abdominal region. Stress is one of the reasons that prevent you from having a flat stomach.
Physical exertion is one of the most effective ways to lose weight fast. It also promotes the release of endorphins, which helps to fight against stress and lower the levels of cortisol naturally. If you are not a big fan of cardio exercises, you could start walking. Walking for 30 minutes each day, at least five times a week can help you lose weight. It will also improve your mood and mental well-being.
Finish the meal 4 hours before bedtime
To properly digest food and avoid that it is stored, it is best to finish your dinner 4 hours before going to bed.