Nothing comes served in a platter in a fast-paced world like ours. A lot of toil goes into achieving heights. Being in good shape is one such challenge faced by youngsters these days. Our diet plays a major role in the weight-loss journey. And, there isn’t the slightest doubt about it. But a couple of other things should not be ignored. Lowering stress levels does have an impact on our appetite. The quality of our sleep also alters hunger patterns. So, if you want to lose weight fast, chalk out a well-improvised plan first. Take small steps each day to inch closer to your goal. In this blog, we will cast some light on 7 day diet plan for weight loss.
You can watch some videos to stay motivated. But, it’s your grit that will impel you forward.
Tips for women
Want to slip into your old dresses? Here’s a list of Do’s and Don’ts that you must abide by.
Cut Refined Carbs off your Diet Chart
When planning a diet chart for weight loss for women, do consider this simplest tip. It will help you shed those extra pounds.
Refined carbs remain extensively processed. So, what harm does it do? It steals necessary fibers and all essential micronutrients. The end product is harmful to the core. What’s worse? It adds bulk to your waistline. Who would want that? Extensively processed stuff shoot up our blood sugar levels. They increase body weight by leaps and bounds. Also, they lead to a protruding belly. A smart 7 day diet plan for weight loss dodges the inclusion of refined carbs. Control Hunger pangs and be in shape forever!
Drink ample water
Drinking ample water would promote weight-loss like never before. Also, you can acquire a desired body with the least effort. Drinking water has been scientifically linked with burning calories.
A quick and easy tip would be to drink water before each meal. This accelerates the process of weight loss. Once you start to fill full before a meal, you would naturally consume lesser. So, the crux of the story is, water acts as a catalyst in weight loss.
Include Proteins in your Diet
Want to carry an aura of your own? Here is a fast and easy solution. To curate a quick diet chart for weight loss, we recommend the inclusion of proteins.
Eating proteins would ensure that there isn’t any chance of muscle loss. This, in turn, ensures you only lose unhealthy flab.
Consume elements like meat, seafood, poultry, bean-curd and there won’t be scope for complaint.
A popular study has confirmed that raising protein intake would decrease calorie intake considerably. Now, isn’t it just amazing! A 7 day diet plan for weight loss would be incomplete without proteins. For faster results, replace refined carbs with healthful proteins.
Take care of your sleep schedule
A good diet must be accompanied by good sleep. A long and healthy sleep schedule is essential for weight loss. Sleep deprivation is often linked with appetite and hunger pangs. Gorging on food is not something that we can afford at this stage.
Sleep deprivation triggers a hormone called ghrelin and it enhances appetite. You are likely to be in good shape with at least eight hours of sleep every night. Be wise and never skimp on your daily sleep schedule.
To maintain your food journal
It is imperative to track what we eat in this era of binge-eating. In this way, you can stay disciplined and won’t disrupt your weight loss journey ever.
So, do maintain a food journal to be in good shape. It will help you monitor the calories with ease. It’s an ultra-modern and effective measure to manage weight.
The sunny side is, a food journal will never let you go off the track. It will help you to stick to the ultimate objective.
A 7 day diet plan for weight loss becomes easier with a well-witted food journal.
Consume more fiber
Fibers will help you to fill full for longer. They ease the movement of bowels thereby managing weight properly. This very common strategy is implemented in diets by almost all leading nutritionists.
Necessary lifestyle changes coupled with increased fiber intake will accelerate weight-loss.
Women aiming at weight loss tend to give up too soon. But you should not be one of them. Be consistent with your efforts and take one step at a time to see faster results. Some very common yet healthful sources of fiber are – veggies, legumes, fruits, nuts whole grains, and seeds. These can very well be a part of your balanced meal. Include these in your diet and you can thank us later.
Indulge in mindful eating
Please put your mobile away when you’re taking your meal. External distractions do cause harm to your internal system without you knowing it. Chew your food slowly and focus on how it tastes. Try analyzing how the food looks or even smells. This will inhibit your mind to stray further.
Mindful eating promotes healthy habits in us. They ultimately give way to the loss of weight. Slow eating imbibes the feeling of fullness thereby leading to a considerable reduction in the intake of calories.
Snack healthy
Healthful yet low-calorie diets are trending. They are the best way for hurried weight loss and you can see the reflection in your body. To remain focused during a 7 day diet plan for weight loss, one needs to avoid hunger pangs. And how would you achieve that? Snack smart between important meals of the day. This not only promotes fullness but also inhibits cravings a great deal.
Whole fruits, hummus, veggie salad with drizzled olive oil can help you achieve your target. Nutritional snacks accelerate the weight loss journey making you look younger.
Low carb diet plan for weight loss
A low carb diet is the ultimate mantra for a 7 day diet plan for weight loss. This will effectively trim down your waistline and improve your overall health. Eliminate unnecessary foods like parantha or halwa and your part is done. Remember, overeating can do you sever damage. So, be mindful and observe closely what you are eating.
But, fad diets aren’t something that we would suggest. They cause you to harm by making you weak. A good weight loss plan promotes health and imparts a natural glow in you.
Fad diets are detrimental to your ultimate goals.
Keep expectations realistic
Over 7 days or 10, you aren’t going to lose twenty kilos. Get that straight into your heads. Do remember to keep your progress scalable. Smart goals are often found to be relevant and achievable too.
Reasonable diet plans do not promise unrealistic things. Lay a reasonable plan before you. Now you are supposed to work at that time and again to be in good shape.
Once you get accustomed to healthy habits, you will never fall prey to junk. This should be your objective in a 7 day diet plan for weight loss.
Manage stress
Increased levels of stress usually lead to weight gain. Stress also alters eating patterns. They contribute to serious issues like binge-eating and overeating. But the reality should not be such. Caffeine is one such item that you should avoid during your weight-loss journey. They are a stress booster. So you must stay away from that sugar-loaded cup of coffee.
Instead, breathe in some fresh air. Take a deep breath as and when you feel stressed. Talk to friends, if need be. These are effective remedies to keep stress at bay.
Take pro-biotic supplements
Try out some probiotic supplements. Pro-biotic supplements have good bacteria that target our gut immunity. They may be taken through food or tablets. If our gut immune is in order, there is no looking back. Losing weight can become very easy. Studies have proven that probiotic drinks lead to weight loss by excreting out excess fat. They are known to alter hormones that lower appetite.
Here, we must mention a special kind of probiotic species. It is none other than Lactobacillus gasseri. This is especially effective if you are on a weight loss spree. Lactobacillus gasseri can considerably reduce belly fat and impact weight management goals.
Chew slower
Make conscious efforts to chew the foodstuff very slow. Thorough eating can catalyze weight loss. This has been confirmed by scientists. Slow chewing cut the amount of food that we eat. This will lessen the calorie intake significantly. A smartly designed 7 day diet plan for weight loss must implement this scientific strategy. Make it a habit to ensure easy weight maintenance. With this further follow-ups will be super easy for you.
The importance of a healthy breakfast!
Enjoy your nutritious early morning platter. Start the day right. And, you will fill full and energetic the entire day. A regular pattern of eating is linked with lesser chances of binge-eating.
Now, you need to do some research as to what constitutes a great breakfast option.
A protein-rich breakfast decreases the levels of ghrelin.
You can consume eggs with granola.
Or, you may opt for cornflakes and guacamole.
The choice is entirely yours. A smart early morning platter can get you a trimmed waistline. Ponder upon it to see visible results.
Intermittent fasting
This kind of fasting requires you to have an alternate pattern of eating and fasting spanning a specific segment of the day.
Intermittent fasting is very effective for losing weight. It tones down calories a great deal. It enhances metabolism and burns excess calories that harm our system. Intermittent fasting should be a part of our weight loss plan.
Curb the intake of processed food
Processed foods are well equipped to steal your joy. They remain concentrated with sugar and salt, to say the least. High sodium content leads to water retention in the body. Needless to mention, sugar broadens our waistline. Sugar imparts empty calories that aren’t good for our system. It makes our belly look bloated. Studies show that processed food increases our body weight. They hamper weight management at large. Therefore, when you pick up kinds of stuff, do remember to read labels.
Drop off that bag of chips forever. Also, never go for cola. Sugar rich ice-creams are another culprit to avoid. Curb processed food as much as possible. Instead, go for whole grains, lean meat, and legumes. Take small meals to feel full all the time.
Strikeout added sugar
Table sugar and added sugar are major contributors to weight gain. So, they must be kept at bay. Foods high in sugar content lack proteins and other micronutrients. They must not be consumed during a seven-day weight loss plan. Essentials like minerals and micronutrients help us to thrive during testing times.
So, be wise. Cut down on soda, candied fruits, sweets, and even chocolates. This would promote health and optimize weight loss for certain.
A 30 day meal plan for weight loss
After you have lost weight 2-3 kilos during the 7-day program, you need to be very cautious. If you just take things lightly, the weight would come back soon. All your efforts will go in vain.
A 30-day meal plan must contain all essential meals. Start the day with the right kind of breakfast. Indulge in mid-morning snacks. These could be fruits or even vegetable salads. Control your portions. Cut the size of your platter.
A good lunch must contain carbohydrates, proteins and a good amount of micronutrients.
Again, during the evenings be sure to eat right. You can consume hummus or puffed rice mix.
Keep your dinner smart and short. You must not get up feeling just too full.
Follow the 30-day meal plan with care. It is at this stage that you are at the risk of gaining weight. So keep the alert button on.
Final thoughts
Modify unhealthy habits to opt for a healthier lifestyle. This will ensure long-lasting results for women. The inclusion of the abovementioned strategies will maximize results. Go for optimum quantities for long term benefits. This will give way to sustainable weight loss.
