How To Lose Weight Too Fast Within 7 Days
How To Lose Weight Too Fast Within 7 Days
It's not just what you eat or how much you exercise that matters; it's the timing of each component that is the true secret to weight loss success. Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body's natural eat/sleep schedule, you can finally say good-bye to your belly. Follow this hour-by-hour slim-down schedule to control hunger hormones, banish cravings, and get a trim and toned belly--fast!
Foods to Eat for All-Day Energy
6 to 8 AM: Get moving.
Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don't have the same effect).
6:55 to 8:55 AM: Drink up.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.
7 to 9 AM: Eat breakfast.
The alarm clock also wakes up ghrelin, the "feed me" hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.
10 to 11 AM: Munch midmorning.
Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.
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12 to 1 PM: Have your midday meal.
Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.
What's Your Body's Natural Rhythm?
2 to 3 PM: Take a nap.
Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm--15 to 20 minutes will energize your body without affecting your ability to sleep at night.
3:30 PM: Last call for caffeine.
Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.
4 to 8 PM: Trim and tone.
Now's the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you're primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.
5 to 7 PM: Time to dine.
To ensure you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.
9 to 9:30 PM: Have a presleep snack.
Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.
9 to 10:30 PM: Power down.
Step away from digital devices, including the TV. They emit a blue spectrum of light that's even more disruptive to sleep than regular bulbs. Do something calming--read, take a bath--in dim light so you're ready to nod off when you hit the sheets.
9:30 to 11 PM: Go to sleep.
Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.
Lose Weight While You Sleep!
Not only can constant exposure to light disrupt sleep patterns, it also puts you at risk of weight gain. Mice exposed to regular light/dark cycles--16 hours of bright light and 8 hours of darkness--gained 50% less weight than mice that were exposed to more light. Not clocking enough dark minutes daily also suppresses the sleep hormone melatonin. The catch: Your body produces this sandman hormone only when it's dark. Any light--whether it's from the TV or the bathroom down the hall--will slow or stop its flow. Here, three smart ways to guarantee your body gets the darkness it needs.
1. Install room-darkening shades or curtains to ensure your bedroom stays as dark as possible during nighttime hours.
2. Wear a sleep mask to keep out unwelcome light.
3. Block blue light. The blue spectrum of light is primarily responsible for shutting down melatonin production; replace regular bulbs in your bedroom and bathroom with low-blue bulbs to cut your exposure (find them at lowbluelights.com).
Get The Belly Melt Diet eating plan and recipes.
Picking A Strategy For How To Lose Weight: 5 Fast Facts You Need To Know
It seems like everyone wants to lose weight … and fast. No one is satisfied with their appearance.
However, some people want to lose five pounds while others need to lose fifty or more. Clearly there can’t be a one-size-fits-all diet strategy.
Here’s what you need to know to determine which approach is best for you:
1. Set a Reasonable Goal Weight
This is the hardest part. Everyone wants to lose more than they are capable of doing.
One good way to figure out how much you should lose is to decide how many dress or pant sizes you want to drop. On average you have to lose eight to ten pounds for each dress size. For men the same amount is needed for every inch in their waist.
If the idea is to squeeze into a size eight dress with your size ten figure you will need to lose about 16 to 20 pounds. Or if you are wearing a size 40 pants and want to feel comfortable in 38’s then you need to lose the same 16 to 20 pounds.
Meanwhile if you have set your sights on significantly more weight loss, then it is a good idea to take it one step at a time.
Establish a mini-goal of say 20 to 25 pounds. When that goal is achieved reassess your position.
2. Set a Date for Success
Set a goal date. (Amazing Photos)
If you have a size twelve figure and need to fit into that size ten dress by next Saturday night you’re not going to be able to do it. It is not possible to lose that amount of weight that quickly.
However, although you can lose five pounds in a week or two, most of that will be water wasting. (See here to learn why) Don’t expect to keep it off later.
A much more reasonable approach is to consider losing one or two pounds per week. That is a pace that can be maintained for a sustained period. Even better, a practical pace leads to long-term success.
Next take the number of pounds you want to lose and divide it by five That is the number of months you need. That may later prove to be too optimistic but the motivation is critical. The date can always be changed later as needed.
Finally, circle that date on a calendar. That is your goal.
3. Picking a Strategy to Lose a Little 
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Make better choices. (Flickr/TipsTimesAdmin)
If you want to lose five pounds to firm up before summer swim season, there are a variety of methods that will work for you. As always it depends on consuming fewer calories every day, on average, than you need to function.
Trimming a few extra calories combined with a modest exercise program should easily do the trick.
A couple of better food choices every week, say switching from a fried entree to a broiled one two or three times, along with a three-times-a-week 45 minute walk with your dog could easily save 1,500 to 2,000 calories.
In a month that adds up to a permanent loss of two pounds with almost no restriction in food choice or the burden of a difficult exercise program.
That may not sound like a lot but the goal is to lose five pounds and keep it off, not to win a race.
4. Picking a Strategy to Lose a Lot 
Lose your weight
If shedding twenty pounds is what you are looking for, then you will have to come up with a more rigorous program. Remember to set an attainable goal date.
Most experts would recommend trying to lose about five pounds per month on a moderately rigorous weight loss program. So it would take at least four months to lose twenty. Use that as your starting point. The back-end date can be adjusted if the pace proves too difficult.
If you are going to lose a little over a pound per week than you will need to save 500 calories per day, every day. To achieve that, you will need to make a more careful audit of the calories you are eating and burning.
However, subtle switches in behavior can produce amazing savings. This is a small sample: avoid oil-based salad dressings, use balsamic vinegar instead; use cooking methods that rely more on baking or broiling than frying; limit unnecessary calories wasted on soft drinks and fruit juices of marginal nutrition; and limit your intake of bread.
On the expenditure side, a 40 minute thrice weekly walk will contribute consistent and easy savings.
Some important rules:
Don’t deprive yourself of any guilty pleasures, just have smaller amounts less frequently.
Don’t depend on just one side of the calorie equation. Eat a little less and burn a little more.
5. If It Feels Hopeless 
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If you need to lose fifty or more pounds the thought of losing just a pound per week faces you with the daunting task of a year or more before your goal is achieved, if ever.
Motivational boosts and frequent interactions with weight-loss counselors have proven ineffective.
Furthermore, long-term studies show that the ultimate failure rate after the weight loss period is over approaches 95% for chronically obese people.
So, is it hopeless?
No it is not. There are effective weight loss strategies available for those who have to lose significant amounts of weight. However, as always, motivation and information are key to success.
Here is one simple strategy that can be an effective start:
1. Begin to learn how many calories are in the foods you are eating by looking them up. Get a calorie guide or search for a good website to do this. Look at the nutrition facts on store-bought packaged food before you buy.
2. Understand where the thousands of calories are hidden in the food you eat: Oil, butter and mayo are loaded with unnecessary calories. They are easily replaced with lower calorie substitutes.
3. Rapidly work to eliminate these and many more calorie-dense foods while slowly tapering down the volume that you eat. Portion control is important but the evidence is overwhelming that for long-term weight loss and maintenance, quality control is the key.
4. Begin to quantify the calorie savings you are making on a daily basis.
How Fast Should You Lose Weight?
Consider how much weight you should lose. (Getty Images)
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As you can imagine, getting into good shape is not just a physical but also an emotional experience.
Yes, you will need to change your food.
Yes, you will need to eat more veggies!
Yes, you will need to exercise better and smarter.
Yes it will take time to do it safely and with long term benefits.
But, because of the "instant gratification" tendency in today's world, everybody wants to get an ideal physique now.
This would be nice, but it would not be the smart way to to things.
When it comes to getting and maintaining a lean, strong, healthy body, slow and steady is definitely the way to go. Here are three reasons why.
1. Psychologically, changes made one at a time "stick" longer. Almost all councilors, psychologists and mental health professionals will agree with this. You may be highly motivated to "change your life" today, but if you make massive changes, these usually fade off quickly, and you don't get the long term results you want.
2. Losing weight fast is VERY stressful to your body. Your body is a survival mechanism, and if you starve yourself, or take on a very low calorie diet for too long, as in the case of people with eating disorders, this can cause problems which are very hard to reverse.
Imagine days where you don't drink much water, what does your body do? It conserves water and you sweat and pee less. The same thing happens when you don't eat enough food. You store and keep more of it. Your body down-regulates it's metabolism and you end up keeping fat that is hard to lose. Some of our most challenging client cases are those with former eating disorders, or those who have tried too many crash diets. It takes some time to gradually build up nutrient levels and metabolism again.
I always describe it as "paying interest". You may quickly lose 10kg in a month on a poorly planned diet or fitness program (like excessive long distance running). However when done this way, you end up paying interest on your weight loss i.e. you come back fatter than before. In our experience the interest seems to be about 10-20%. So you gain back 11-12 kg in the long run. This is a BAD deal!
3. Losing weight too fast burns muscle off and makes you look skinny instead of healthy. When you crash diet or over exercise, you end up burning off muscle rather than fat. After all, as noted in point 1, your body wants to survive, and muscle uses up calories that fat does not. Since you are already eating so little, your body will get rid of all that "wasteful" muscle.
Also, burning fat causes environmental toxins (which we store mostly in fat) to be released into the blood. This places an extra burden on your detoxification and immune systems so you need to be extra well nourished (protein and vitamins mainly) to make sure they don't affect your mood, focus and motivation levels.
Less muscle and more toxins further slow your metabolism.
So what should we do? Here are some general guidelines...
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