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how to lose weight in a week

How to lose weight in a week

how to lose weight in a week

  1. firstYou will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That's giving up 3,500 calories over the course of 7 days.
  2. Go for the grain: By substituting whole grains for refined grains such as white bread, cakes, cookies, and pretzels, you add much-needed fiber and fill it faster so you're more likely to eat a fair share. Choose whole wheat bread and pasta, brown rice, bran flakes, popcorn, and whole rye crackers.
  3. EAT breakfast every day: One habit that is common for many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, author of MS, RD, Pocket Nerd's Guide to the New Food Pyramid.0 "Studies show people who eat breakfast have fewer BMIs than breakfast - skippers and better performance, whether at school or in boardrooms.0 Try a bowl of whole grain cereal topped with fruit and low-fat dairy to make a quick and nutritious start to your day.(how to lose weight in a week)
  4. Close the kitchen at night: Install a time when you'll stop eating so you won't give in to late-night munchies or goofy snacking while watching television.0 "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you'll be less likely to eat or drink something else,000. Elaine Magee, MPH, RD, WebMD0 "Recipe Doctor' And reveals the author of Comfort Food Makeovers.(how to lose weight in a week)
  5. Choose liquid calories wisely: Sugary drinks pile on calories, but don't reduce appetite like solid foods. Satisfy your thirst with water, sparkling water with small portions of citrus, skim or low-fat milk, or 100% fruit juice. If you are hungry between meals try a glass of nutritious and low calorie vegetable juice to catch you. Beware of alcohol calories, which quickly add up. If you tend to drink a glass or two wine or a cocktail on most days, limiting alcohol for weekends can be a huge calorie saver.(how to lose weight in a week)
  6. Eat more produce: Eating lots of low calorie, high-volume fruits and vegetables leads to a multitude of other foods that are high in fat and calories. Move the meat from the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, barbara rolls, PhD, reveals the author of Volumetrics Food Plans. The U.S. government's 2005 dietary guidelines suggest that adults get 7-13 cups of production daily. Ward says that's not really so hard:  Stock your kitchen with lots of fruits and vegetables and in every meal and snack, include some servings,000 "She says. "Your diet will be rich in vitamins, minerals, phytonutrients, fiber, and if you fill the super nutritious product, you won't be able to reach for cookie jars.0 "(how to lose weight in a week)

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