Wish you could have a flat belly?
Do you feel demotivated after looking at yourself in the mirror due to your weight?
Well, you are not alone!
The Robert Wood Johnson Foundation along with Trust for America’s Health recently released its study about adult obesity percentage in the United States.
The study found that around 30 percent of adults in the United States are Obese.
Obesity has been related to heart diseases, stroke, cancer, diabetes, and several other health issues in the past.
Now, according to one report published in the American Journal of Public Health, obesity is killing at least one out of every five Americans.
The study also suggests that overall 18 percent of Americans die due to Obesity-related diseases.
So, reducing that fat is definitely as important as reaching office on time.
Are you planning to take steps that can reduce your weight quickly? Here are some tips that can help you get rid of ten pounds in the next seven days.
Lots of people gather the willpower, time, and resources required to lose 10, 20 or even 50 pounds within a month’s time.
But they end-up just frustrated with no results due to lack of proper planning.
This may not sound true, but you can reduce considerable weight in just seven days by simply changing the way you do certain things in your day to day life.
During the first seven days of your struggle for weight loss, your body will start getting rid of bloating, perhaps, some toxins and excess water.
But, even getting rid of these substances will give you that winner like feeling.
Your eating pattern, sleeping pattern and exercise pattern is what you should focus on.
Here are some points that may prove helpful in-order to lose at least ten pounds in seven days.
In order to keep hunger at bay and maximize fat burning, you should make sure that you are eating during the appropriate time frame.
Most importantly, never start exercising with an empty stomach.
You can eat a snack before exercising.
After coming back from a workout, eat a snack rich in carbohydrates.
Try to eat within 45 minutes from the time when you finish exercising.
Some people eat two heavy meals and one snack throughout the day.
This is definitely not the appropriate way of eating.
Experts recommend people eat breakfast within one hour after waking up from sleep and then go for a quick snack after three hours form breakfast.
Eat lunch during the afternoon, then after three to four hours, go for a quick snack.
Keep a gap of three hours and eat your dinner.
Experts also recommend people to keep a gap of three hours between dinner and bedtime.
Make sure that you reduce sugar consumption, eat natural food items, drink juices, and plenty of water.
Avoid consuming too much salt, and carbs.
At any cost, do not let your emotional condition impact your eating pattern.
Do not eat bread, buns, and avoid eating too much garlic, onion, gluten and yes, say no to Pasta!
When it comes to consuming alcoholic drinks, every expert shares different opinions, but it is advisable to stay away from such drinks.
As far as coffee is concerned, a recent study released by the Wayne State College of Medicine and Michigan based Henry Ford Hospital, found people should avoid drinking caffeine-laden drinks at-least six hours before their bedtime.
In order to make sure that you lose your weight fast, and always feel full of energy, our team of experts has created list of food items for your breakfast, snacks, lunch, and dinner.
Follow this eating pattern to get the best possible results for your seven days weight loss plan.
Flat Belly Diet Meal Plan
Days 1 And 2
- Breakfast – Four egg omelet with asparagus or broccoli and low-fat cheese, coffee or green tea.
- Snack – Cherries and plain non-fat yogurt OR your favorite protein shake.
- Lunch – Grilled chicken breast, lettuce and low-fat dressing with your choice of peas, green beans, asparagus, carrots or steamed broccoli.
- Snack – Apple or banana with one tablespoon of natural peanut butter OR your favorite protein shake and a handful of almonds.
- Dinner – Your choice of grilled chicken, beef or turkey with half a cup of steamed asparagus or broccoli and a lettuce salad with lemon juice, balsamic vinegar or fat-free dressing.
- Snack (optional) – Half a cup of cottage cheese with cherries or mixed berries.
For breakfast, you should opt for an omelet made from four eggs, along with asparagus or broccoli and low-fat cheese.
You can also enjoy one cup of plain green tea or coffee.
A quick snack between breakfast and lunch, we advise going for cherries and plain nonfat yogurt.
If you don’t like cherries and yogurt, you can opt for a protein shake with your favorite protein powder.
Then, for lunch, go for grilled chicken breast, lettuce with low-fat dressing.
Make sure that you also eat peas, green beans, asparagus, carrots and steamed broccoli.
For a quick snack between lunch and dinner, eat apples or bananas with one spoon of natural peanut butter.
If you don’t wish to eat fruits, go for almonds or drink a protein shake.
It’s dinnertime! Losing weight does not mean that you have to stay away from tasty dishes.
Just make sure that you do not eat white bread or buns.
You can opt for a Boca burger; grilled chicken, beef, turkey.
Add half cup of steamed asparagus, broccoli to your plate, along with plain lettuce and make sure that you add lemon juice, balsamic vinegar, or fat-free dressing.
If you work till late during the night, feel like going for a quick snack, go for a small amount of cottage cheese with cherries or mixed berries.
It is also important to drink half a liter of water after every meal.
Days 3, 4, 5, 6 And 7
- Breakfast – Two apples and a tablespoon of natural peanut butter along with your favorite protein shake OR a four egg omelet with minced asparagus and one slice of whole-wheat toast. One cup of green tea or coffee.
- Snack – Handful of almonds OR non-fat yogurt with a handful of cherries or mixed berries.
- Lunch – Your choice of turkey, grilled chicken or tuna with a cup of brown rice and a small baked sweet potato or a slice of whole-wheat bread. Add one cup of steamed broccoli and a lettuce salad with lemon juice, balsamic vinegar or a non-fat dressing.
- Snack – An apple with one tablespoon of natural peanut butter OR two cups of cherries OR a handful of almonds.
- Dinner – Fish, tuna, salmon, turkey, beef or chicken breast with your favorite mixed vegetables and one cup of brown rice. Add your favorite low-fat dressings.
- Snack – Half a cup of cottage cheese or yogurt with half a cup of your favorite mixed berries.
From day three, you will enter the second stage of your war with your weight.
For breakfast, you can either opt for apples, a protein shake along with a small amount of natural peanut butter, or, the second option is a tasty omelet made from four eggs combined with minced asparagus, and one slice of plain whole-wheat toast.
It is advisable to drink a cup of green tea after breakfast.
For a quick snack between breakfast and lunch, you can eat almonds, or go for plain nonfat yogurt combined with cherries or mixed berries.
Food items recommended for lunch during days three and seven are mouth-watering.
You can eat something from turkey to a Boca burger, tuna in water, or, grilled chicken, along with brown rice.
You can also enjoy a small backed potato, small sweet potato, or one slice of whole-wheat bread.
Make sure that your dish also contains broccoli with honey and mustard, along with plain lettuce and bit of lemon juice.
For a snack between lunch and dinner, it is advisable to eat an apple with a small quantity of natural peanut butter.
The second option is eating cherries, and the third option, eat almonds while on the go.
As pointed out earlier, weight loss does not mean starvation.
For dinner during days three to seven, you can pick from dishes like freshwater fish, tuna, salmon, turkey or grilled chicken, beef burger or sirloin steak.
Make sure that your dish also contains lots of mixed vegetables, honey and mustard, lettuce, fat-free dressing, and steamed brown rice.
Before sleeping, you can also opt for a small amount of cottage cheese with half a cup of berries or a small amount of plain nonfat yogurt with half a cup of berries as a quick snack.
Brigham Young University’s researchers suggest that people who follow a proper sleeping pattern can manage to keep their body fat in control.
This may sound weird, but following an incorrect sleeping pattern can influence your decision making.
Less sleep can also result in weight gain.
Sleeping for a fewer number of hours can trigger hunger.
Your diet plan can go for a ride if you get inadequate sleep.
So, health experts recommend people to sleep for at least seven to nine hours during the night.
But if you cross nine hours, again that can trigger weight gain.
What time do you need to get to sleep in-order to wake-up by 6 AM?
Can you manage to go to bed by 11 PM every night?
Understand your own sleeping pattern, and try to answer these questions.
Then, start following a new sleeping pattern before those seven initial weight loss days.
If you are one of those individuals who love to press the snooze button, you should ask your wife, girlfriend, or parents to wake you up on time every morning till your body starts responding to your new sleeping schedule.
Say no to working night shifts, at-least during the first seven days of weight loss.
Cardiovascular exercises and strength training exercises are the best for weight loss.
Strength training may require an expert’s assistance.
But cardiovascular exercises like swimming, cycling, and running are something that you can start any time, even if you have set a small budget for your weight loss plan.
Around 45 minutes of cardio exercise every day can prove to be good enough, and you will feel better while looking at yourself in the mirror after seven days.
As your body gets more used to exercising, you can increase the time to an hour or more.
However, if you are looking for the best results, it is advisable to join a gym and hire an experienced trainer.
Forget about the unsuccessful weight loss attempts you’ve made in the past!
Surveys suggest that every month, hundreds of people join the gym, health clubs and create timetables for exercises.
But, most of the people get exhausted on day one and stop following their weight loss plans from day two.
So, even if you have failed before, there is no need to worry. Y
ou can wipe the slate clean, and start from scratch, and face those obstacles in a better way than before.
Just try to avoid mistakes that made you with your previous exercise plan.
Your willingness to lose weight is enough to help you reach your goal!
Set Targets That Are Achievable
Why do you wish to reduce your weight?
Do you wish to impress your loved ones?
Do you wish to use those old garments by reducing your weight?
Is it that your doctor has advised getting rid of excess weight?
These questions will offer energy and motivation for your mind to move forward.
Make sure that you set exercise and food-related targets that are achievable.
If you know that you cannot wake-up at 6 AM in the morning to workout, set the alarm for 7 AM from day one.
If you know that you cannot run for more than thirty minutes, don’t allow more than thirty minutes in your timetable for the run and don’t push yourself too early.
Make A List Of Everything You’ll Need Before You Start
Every task requires the set of the right gear.
Make sure that you purchase and keep all the necessary health-related beverages, nutritional food items, shoes, track pants, and t-shirts for exercising.
Make a list of all the possible items that you may need during these seven days in which you plan to start your weight loss journey.
If you are planning to join a gym or fitness center to perform exercises, make sure you pay your membership fees in advance.
On the other hand, if you plan to exercise at home, buy all the necessary equipment well in advance before these first seven days.
Plan Exercises And Diet Changes That Suit Your Lifestyle
Most of the time, people fail to follow an exercise routine or diet plan because they fail to fit in their day to day life.
As mentioned earlier, plan something that you know your body can sustain.
You may feel tired and stressed on day one and two, but stay strong and survive during those first two days like your life depends on it, because it very may well!
Later, you will start feeling great about your routine.
Celebrate When You Reach A Milestone
Celebrating your achievements will offer energy to keep going, freshen-up your mind and motivate you even further.
So, whenever you reach your first goal, try to celebrate by rewarding yourself.
Buy a new gadget for yourself, buy new garments, or spend a day at a spa and opt for a body massage.
If you follow all the food, sleeping and exercise pattern tips along with the additional instructions, you are sure to end-up losing ten pounds or even more in those seven days.
Then keep pushing forward!