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Click Here to Read Part 1 of How to Lose 7 pounds in 7 days
Step 2: Sustaining an Active Way of Life to drop 7 pounds in 7 days
1. Basal Metabolic Rate
To find out how many calories you burn while you’re not exercising, find your basal metabolic rate, or BMR. Multiply your weight by 10 to achieve this. This is approximately how many calories a 20-pound man burns in a day simply by existing.
There are numerous websites with BMR calculators that can provide you with a more precise figure. Finding out how many more calories you need to burn off during exercise requires knowing your body mass index (BMR). As an illustration:
For the week, you’ve reduced your daily calorie intake to a pitiful 1,200.
Your daily BMR is 2,200 calories. This indicates that you would burn that many calories even if you stayed still all day.
You are lacking in 1,000 calories. This implies that in order to lose one pound a day, you must burn an extra 2,500 calories every day.
2. Take a bike or stroll anywhere you can to drop that 7 pounds in 7 days.
You should be on the go as much as you can. Small moments like walking around the block with a business call or standing on the metro are included in this. Make the most of whatever opportunity you have to burn calories.
While watching TV, especially during commercials, perform push-ups or sit-ups.
Try working while standing up at your desk, or carry a small set of weights to “lift” when you have some downtime.
Every hour at work, take a little stroll around the workplace.
3. Engage in aerobic activity for at least an hour each day.
This is a must if you want to burn calories, and the longer you can force yourself to work out, the better. Any physical activity that increases heart rate, such as running, biking, swimming, or spinning, is considered an aerobic workout. Cycling for an hour can burn 500–1000 calories, depending on effort. Here are some suggestions.
- Pilates lesson lasting ninety minutes.
- Dance for one hour.
- Hike for 2 hours
4 Keep track of the calories you expend.
In the era of technology, this is simpler than ever, thanks to the plethora of applications and programs available that measure your caloric intake. Look for a calorie counter app on your phone or, at the end of the day, search for “exercise calorie counter” online and enter all of your daily activities. This step is essential to make sure you lose the appropriate amount of weight each day.
5. Make sure you get enough rest each night.
It has been demonstrated that an early bedtime aids in weight loss. It helps stop overeating and allows your body to do its best job of digesting when it’s at rest. In order to achieve eight hours of sleep every night, try to get to bed early enough.
Getting enough sleep offers you the energy to work out.
It has been clinically demonstrated that those who lack sleep have greater appetites for junk food.
Step 3: Maintaining Your Weight
1. Every morning, before anything else, weigh yourself.
Now is the best moment to weigh yourself because it’s not been artificially elevated by food or liquids. Take a step on the scale while wearing your panties and record your current weight. It has been demonstrated that keeping a modest notebook of your weight changes will help you stay motivated to lose weight.
2. Continue your usual workout regimen.
You need to take action, even if it’s not the same regimen you did to lose weight. Due to their slower metabolisms, those who have gained a lot of weight and have not exercised for months may need to put in more effort to maintain their weight loss than someone who has never been overweight. Even though accepting this fact is unpleasant, it’s necessary to understand in order to avoid putting the seven pounds back on.
- Spend 4-5 days a week walking 2-3 miles per day.
- Make sure you get an hour of exercise 1-2 times a week by enrolling in a yoga, aerobic, or spinning class.
Instead of working out just once a week, try to work out four or five times a week. Your metabolism will benefit more from regular exercise than from sporadic long runs.
3. Include strength training in your exercise routine.
Building muscle through weightlifting and strength training is necessary to maintain a healthy metabolism and prevent weight gain. Work on exercises that you can perform at home, such as push-ups, sit-ups, planks, and dips, two to three times a week to increase your muscle mass.
Get a gym membership if you can so you can dedicate a week to working on your muscle building.
4. Rethink the snacks you offer.
Even if you convince yourself that chips and drinks are “just an occasional treat,” having them around guarantees that you will ultimately consume them. However, you will have far greater success with dieting if you resist the urge to eat the chips before they even get inside the house. Simply put, avoid purchasing junk food and don’t store it in cabinets. When there is nothing around to tempt you, you’ll be astonished at how little temptation there is.
Make a list before you go to the grocery shop and follow it. Meal planning is more efficient when done from home, and you can make sure you only choose healthful products.
5. Obtain a weight-loss partner.
Make sure you go to the gym with a buddy, stay accountable, and develop healthy, low-calorie dishes. Creating a network of social support is critical to maintaining your new way of life. If you surround yourself with positive individuals, like those who prioritize healthy eating and regular exercise, you’ll automatically maintain your weight loss.
6 Think about attempting a gradual weight loss.
Trying to lose weight quickly by switching diets too soon typically results in “rebound weight.” This occurs when your extreme behaviors are not maintained after a demanding seven days of dieting, and you revert to unhealthy ones.
Instead of striving to become super-fit overnight, after your diet is complete, focus on gradually changing your lifestyle to something better.
- Schedule thirty minutes of exercise four or five times a week.
- Replace a regular meal, like breakfast, with the new low-calorie alternative.
- Track your caloric intake to avoid significant relapses in overeating.
To Conclude on how to drop 7 pounds in 7 days
Being ready is the first step in any weight loss program. Put your objectives in writing. Jot down the benefits of weight loss and the reasons you are so driven to achieve it. This preparatory step might not seem like much, but it helps you set goals much more effectively.
Sip a lot of water. It is imperative to emphasize this. You must drink water to stay hydrated and maintain optimal bodily function, as your body depends on it for survival.
Try avoiding foods that have been processed. Consume fresh produce. Avoid consuming pop (soda). Just sip water when hunger strikes.