We all know this – Rome (or any other city for that matter) wasn’t built in a day. Similarly, it took time for you to pack on all those pounds, and therefore takes time to drop ’em. That said, there are plenty of small tricks that—if you consciously put into action immediately—can kick-start the process and help you lose weight in a week. Yes, no joke, really.
1. Eat some carbs.
Most of us think cutting carbs is the be-all end-all weight-loss answer, but your body needs them to do its job and burn calories. The trick is to cut the refined—aka “bad” carbs—sugar, white flour, starchy veggies like potatoes—and incorporate reduced amounts of healthy sources like veggies and legumes. Cutting sugar will reduce calories, lower your insulin levels and stimulate fat loss.
2. Increase your fiber intake.
While watching your carbs, ensure you’re getting plenty of fiber in the form of leafy greens, broccoli, cabbage, berries, celery, and mushrooms. This effectively helps eliminate waste so it’s not sticking around in your gut.
3. Drink warm lemon water.
Drink warm lemon water first thing every morning to prime your metabolism for the day. This will support detoxification and keep you regular. If you can handle it, try adding a pinch of cayenne.
4. Fill your plate with fresh produce.
Cut back on meat and grains this week and fill your plate with steamed, roasted, grilled, sautéed, or stewed veggies which are packed with nutrients and that will keep you full. Jazz them up with various cooking oils and spices.
5. Avoid processed foods.
You’ll avoid unnecessary calories from white flour, desserts, candy, soda, and dairy that offers little nutritional value, and also the sodium that makes you all bloated and retain excess water.
6. Never stop moving.
Your workouts don’t have to be long, you could do 20 minutes of cardio in the morning and some dumbbell exercises during your lunch break or after dinner – but it must be done daily. The more quick workouts you can fit in, from 4-minute Tabata exercises to a 30 minute abdominal class, the better. Also, take the stairs whenever possible instead of using an elevator. You’ve heard it before, but simple changes like this are a great way to get incidental exercise, and burn calories without planning a workout.
7. Sweat it out.
And yes, that means enjoying a bit of luxury “me time” in the hot tub or steam room. Sweating will help you to rid your body of toxins and water weight, plus it’s good for your skin!
8. Do This At-Home 10-Minute Plyometric Workout
9. Drink only water.
You can have some coffee or tea before a workout for some extra energy. But no sports drinks, juice, or soda – they all have sugar. Spice up your water with sliced cucumber, mint leaves, belly-busting blueberries, lemon, or even fresh ginger. Plus, drink a glass of water before each meal to feel fuller and to avoid overeating. While water doesn’t have a magical fat-burning property, nutrition experts say keeping hydrated can stop overeating, as many people confuse thirst with hunger.