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Quickest Way to Lose Weight in One Week

For most people, losing weight is never an easy thing to do. It takes hard work, discipline and dedication to achieve your goal. When it comes to losing weight in a week, the stakes rise all of a sudden, and you need to have great mental and physical strength.

  1. Elimination

    • In order to lose weight in a week, or in any time frame for that matter, you need to create a caloric deficit. This means you are burning more calories than you are consuming. To do this, eliminate all the high-fat foods, deep-fried foods, processed foods and refined foods from your diet. They are energy dense and have no redeeming qualities. Instead, eat fruits, vegetables, lean meats, low-fat dairy products, whole grains and beans. These foods are nutrient dense, high in fiber and are good sources of protein and carbohydrates.

    Water Intake

    • The calories that you consume in the form of fluids can also add up, and they count just as much as food calories. To lose weight in a week, eliminate all the liquid beverages in your diet that are high in calories, such as soda, alcohol, processed fruit juices, sweetened teas and sugared coffee drinks. Replace them with water because it has no calories and can also help you stay hydrated. The Institute of Medicine recommends that women get 2.7 total liters of water a day and men get 3.7 liters a day.

    Small Meals

    • When you go long periods without eating, you are prone to over eat when supper time rolls around. This can hurt your chances of losing weight in a week. To keep your hunger controlled and to maintain consistent energy levels, eat a small meal every 2 to 3 hours throughout the day. Make these meals a balance of protein, carbohydrates and fats. An example of a meal is a turkey breast sandwich with whole grain bread and olive oil dressing.

    Cardiovascular Exercise

    • Achieving a caloric deficit also depends on cardiovascular training. This can burn an great number of calories in a short amount of time. Examples of this type of exercise are running, biking, swimming, elliptical training, rope jumping, stair stepping and rowing. Do cardio every day for at least 60 minutes. To increase your caloric expenditure even more, do interval training. To do this, start off with a 10 to 15 minute warm-up at a light pace. Then go at about 75% of all-out effort for 60 seconds. Come back down to a light intensity for 60 seconds, then go at 75% again for 60 seconds. Alternate back and forth 15 to 20 times and finish with a 10 to 15 minute light intensity cool-down.

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