How to Lose 13 Pounds in Seven Weeks

If you want to lose weight, you should avoid going on a fad diet that drastically restricts calories or entire food groups. The weight loss that result from these "starvation" diets is often temporary and you can even gain weight because the metabolism slows down as the body puts up its defense mechanism in fear of starvation. In order to lose weight and keep it off, you will have to lose the weight by eating a proper diet and getting regular physical exercise.

Instructions

• 1

  Reduce the amount of calories you take in. According to the National Library of Medicine website, you will have to cut 500 to 1,000 calories daily, to lose approximately 1 to 2 lbs. per week because one pound has 3,500 calories.

• 2

  Divide your three main meals of the day into six smaller meals and eat them spread out over the day to maintain an active metabolism and burn fat. By eating frequently, you are also less likely to have food cravings that can sabotage your progress.

• 3

  Eat healthy, nutritious foods such as complex carbohydrates including whole-grain and fiber-rich products. Consume lean protein because it helps build muscle and makes you feel full. Eat polyunsaturated fats instead of saturated fats that are bad for your cholesterol levels. Chew and eat your food slowly because according to The Diet Channel website, it takes 20 minutes for your brain to realize that you are full.

• 4

  Exercise up to 45 minutes, three days of the week. Walk, run, bike, swim, or workout on the stair-climber or elliptical machine. Bring the heart rate up to kick start your metabolism and to burn calories and fat.

• 5

  Include weight training and compound exercises in your exercise routine. Weight training will tone and build muscle tissue which requires more energy to sustain itself and forces the metabolism to stay active all throughout the day. Compound exercises, such as push-ups, sit-ups, lunges and squats, are beneficial because they all train multiple muscles at the same time.

• 6

  Give your body plenty of rest at night. When you sleep your body replenishes your energy for the next day and it restores itself. According to the Sleep Education website, lack of sleep can cause overeating due to the increase in levels of the hormone ghrelin which stimulates appetite.

• 7

  Avoid alcohol because it has no nutritional value and contains empty, result-sabotaging calories. Drink water instead because it flushes toxins out of your system, hydrates the body and promotes digestive health.