How to lose weight in a week

4. Incorporate HIIT in your fitness regime and lift weights

As important as it is to remember that your diet also plays an integral part in your plan of how to lose weight, one of the easiest ways to drop a few kilos is through exercise. You need to be able to achieve a balance between the two to get effective results. The exercises that you could perform during the week are resistance training exercises – such as weight lifting – which lead to a similar amount of weight loss as aerobic training. These will also help you add and maintain muscle mass and strength.

Other workouts such as full body resistance training workouts are a great way to reduce the carb storage and water weight in your body. This will help your efforts of how to lose weight quicker. Weight lifting also has certain advantages such as protecting your metabolism and hormone levels which often tend to decline while you’re on a diet. High Intensity Interval Training has also proved to be a very effective method to help lose weight fast.

According to research, just 5-10 minutes of HIIT can be beneficial for your health and weight-loss amounting to five times that of regular exercise. Similar to weight lifting, HIIT exercises can quickly decrease muscle carb stores, and boost metabolism and fat-burning hormones, which are other important aspects of weight-loss.

HIIT exercises can be performed three to four times a week either as part of your regular fitness regime or post-workout. Ensure you’re performing these exercises with 100 percent intensity for maximum effect and most sprints shouldn’t last more than 30 seconds each.

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A few of the HIIT exercises that you could perform are as follows:

  • Session one could consist of 10 reps of 20 second sprints with 40 seconds rest in between.
  • Session two could be 15 reps of 15 second sprints with 30 seconds rest in between.
  • Session three could have 7 reps of 30 second sprints with 60 seconds rest in between.
  • Lastly, session four could be 20 reps of 10 second sprints with 20 seconds rest in between.

These exercises could be done by running either indoors or outdoors. They could also be applied to a cardio machine at the gym such as a bike, rower or treadmill.

7. Reduce water retention with these tips

There are a ton of ways through which you could reduce water weight and appear lean and light. Follow these simple tips to reduce water weight in your body to help you achieve weight loss quickly:

a. Dandelion extract: Take this supplement to help you reduce water retention b. Drink coffee: Coffee contains caffeine and a healthy dose of it could help you burn more fat and lose excess water weight, according to several studies c. Keep a tab on your intolerances: Identify what your foods your body cannot tolerate and keep away from them. Lactose or gluten can lead to excess water retention and result in bloating. Hence, they can be completely avoided.

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