How To Lose Weight In 1 Week

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Weight loss in 1 week can mean a number of things; some people try to lose as much as 10 pounds in a week while others aim for a couple of pounds only.  Although that is unrealistic for most people, losing a few pounds in one week can be done.  It should be noted that the recommended healthy amount of weight to lose per week is 1-2 pounds.

Here are some steps and practical guidelines for losing weight in one week.

1.Weight loss basics

No matter how much weight you want to lose, there are some easy important steps to start with.

  • Cut out sugar.  Cut out sweets like candy, sweetened beverages, baked goods and processed foods with added sugar (check ingredient labels and food labels).
  • Increase your movement throughout the day and do a variety of exercises.
  • Eat fresh foods like fresh fruits, vegetables, lean proteins, dairy, legumes and whole grains.
  • Stop eating when you’re satisfied, not when your plate is empty.
  • Drink enough water throughout the day so that your urine is very pale yellow to clear.
  • Avoid spikes in blood sugar by eating balanced meals with fiber, healthy fats and protein.

2. To lose one pound in a week

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If you like to focus on the numbers of weight loss, you can go off how many calories are in a pound.  In order to lose a pound a week, aim for being in a calorie deficit of 3,500 calories per week because there are about 3,500 calories in 1 pound.  If you divide 3,500 calories across 7 days, that translates to being in a calorie deficit of 500 calories per day.

You can do this by looking at the calories of your food and subtracting 500 calories somewhere through the day, or you can just focus on having smaller portion sizes and cutting out junk food from your diet.

Some people like to focus on the numbers and some people don’t; you can have weight loss either way.

There are many fitness apps available that will track your food intake , exercise and give you an estimate of how many calories you need per day during weight loss.  You can also talk to a registered dietitian or other health professional to give you individual guidance for your calorie needs.

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