Do you want to lose weight in a hurry? Want to look perfect for some special occasion or event. Are you wondering how much weight you can lose in a week?
We present to you various alternative diet options and easy to do exercises that will help you lose a stone in a week.
Word of Caution
Remember a stone means 14 pounds and a healthy weight loss that will not harm your body will be a maximum of 2 pounds per week.
But if it is an emergency and you have to take undertake the goal of such a drastic weight loss then do it as safely as possible.
In no circumstance, fast for days altogether and end up binge eating and gaining more weight than you have lost.
Focus on being a Vegetarian or Vegan
A vegetarian/Vegan diet is a great diet for weight loss.
It gives the body a lower insulin resistance independent of the percentage of body fat. This in turn lowers the tendency of the body to store fat and thus it becomes easier to lose weight.
We suggest you follow any of many of these simple diets and exercises to shed a stone in a week.
Target Calorie Intake
The ideal human body has the following energy requirements.
Men: 1800 Calories
Female: 1700 Calories
Men: 2000 Calories
Female: 1900 Calories
Men: 2500 Calories
Female: 2300 Calories
So, for weight loss aim for 500 to 1000 calories less than what you need.
1. Oats-Fruit Diet
Oats have always been a favorite go-to for everyone who has ever considered working on body fats.
Add in a good amount of bananas and apples as per availability, to a bowl of oatmeal (a good amount of oats as per your requirement cooked in water until the oats go soft and converts into a porridge) and top it with some honey or maple syrup.
Replace your lunch and dinner with a fat bowl of oats-fruit porridge with your regular breakfast and two cups of green tea each day and lose a stone in a week.
How this diet works:
Fruits and oats keep your tummy full and avoid hunger pangs which are responsible for most of the unnecessary fast food munching.
Green tea on the other hand, works as a detoxifying agent and fastens metabolism.
Having such a meal can create monotony especially owing to the boring ingestive experience oats offer. This can often lead a person to seek comfort in comfort foods that will set you back.
If you plan to follow this diet beware of this monotony setting in and accordingly have a plan ready to fight it. One remedy can be taking your mind off food and engaging in your favorite hobby.
2. Milk – Banana Porridge Diet
Supersede your every alternate meal with a big bowl of milk fused with two sliced bananas and a pinch of cinnamon powder, followed by a cup of green tea after each serving.
How this diet works:
Milk is a good source of protein and bananas are loaded with potassium, vitamin B and vitamin B-6, while cinnamon is a powerhouse of dietry fibre which helps accelerate metabolism.
3. Fox Nuts
Prickly water Lily or Fox Nuts or Makhana as commonly known has been a part of North Indian cuisines since ages. They truly are a wonder food and have numerous benefits if taken regularly.
Roast the fox-nutswell for at least 8 to 10 minutes and spice it up with some salt, turmeric, mustard seeds and herbs.
How this diet works:
Fox Nuts are rich in protein and provides energy that lasts for an entire day. They are abundant in fiber and work as a solid detoxifying agent flushing out fats and toxins from our body.
Fox Nuts are a healthy and nutritious snack that will fill you up quickly and also keep the unhealthy options at bay.
They are low in cholesterol, fat and sodium, making them an ideal snack to munch on.
It is time to adapt Fox Nuts in your daily diet and see the change for yourself.
4. The Fruity Way
Replace every alternate meal with a bowl of your favorite fruit.
How this diet works:
The fruit bowl helps you to reduce your fat and carbohydrate intake while keeping your hunger pangs at a check.
Fruits are rich in anti-oxidants, vitamins and minerals and give the body a healthy source of energy.
Fruits are the perfect desert if you have a sweet-tooth or even the perfect snack between meal times when you feel hunger interfering with you plans of weight loss.
These diets showthat it is not mandatory that fat-cutting meals need to be boring, difficult and fused with many ingredients. These food bowls will not only keep your tummy satisfied but have a delectable taste, are nutritionally well balanced, easy to prepare and provide you with sufficient energy to keep going.
A COMBINATION CREATES THE WINNER
We will now give you a sample diet plan for one day. You can get an idea and create your own diet plan. We have used the above diet options to create this daily plan.
Target Calorie Intake: 1500 Calories
Breakfast is the first meal of the day and it must always be well balanced having carbohydrates, proteins, vitamins and minerals. It should be the heaviest meal of the day.
Whole Wheat Sandwich with lots of vegetable like lettuce, tomatoes, cucumbersetc with a bowl of Sprouts. It can be paired with a cup of Green Tea or any other Herbal Infusion (like turmeric and ginger boiled in water and strained is very good.)
Lunch should be neither heavy nor very light. It should be a healthy medium.
The Oats-Fruit Porridge is an excellent option. It is a complete meal in itself and does not need any other addition. In this porridge some nuts and seeds can also be added.
Remember to keep you dinner light as it is the last meal of the day. Also always have dinner at least 2 hours before going to bed.
Healthy Vegetable soup with Fox Nuts or Salad of your choice with healthy low fat dressing.
Opt to have 2 to 3 snacks in between meals to keep your hunger at bay.
Snacks can be either some fruit like Oranges, Apples etc.
You can also snack on a healthy seeds mix which can include watermelon seeds, pumpkin seeds, sunflower seeds, flex seeds etc.
Fox Nuts are also a great snacking option.
Intermittent Fasting means prolonging the duration in which we are not eating anything to the duration that we do.
So, the time before breakfast and after dinner is when our body is in a state of fasting. Prolong this as long as possible.
The ideal ratio for weight loss is 16 hours of fasting and 8 hours of eating. But if this seems daunting start with the 14:10 or 12:12 ratio and work your way upwards.
THE BEST DIET
The Best Diet is the Diet that suits your body needs and metabolism.
You need to understand the various ingredients and select the best diet or a mixture of two or three diets for yourself.
Don’t go overboard. And don’t ever be hungry. Being in a state of hunger for long periods of time is counter-productive and sends the body into a starvationor fat saving mode rather than the needed fat losing mode.
Always remember that Exercising is as important as the diet you are on. 45 minutes to one hour of exercise every day or at least 5 days a week, helps in maintaining a high metabolism thereby helping in loss of weight.
Simple physical exercises coupled with fat-limiting meals can help you achieve big results within short time.
Here are some simple workouts that will befit everyone.
You need no fancy instruments for this; just a flat surface to lie down on and you are sorted.
Lay down flat on a plain surface and place your hands on your stomach.
Raise your legs as if you have kept them on a table- thigh straight and a parallel bent from your knee. At this position your legs area at a reverse right angle from the ground.
Start peddling your legs as if peddling a cycle.
Start with a lower speed and gradually accelerate.
This exercise works on your inner thigh and strengthens your core muscles.
An in-house workout recommended by every other fitness trainer is planking.
Bring your body in a push-up position and hold it that way for the longest time possible.
Your body is parallel to the ground supported by your toes and hands gripping the ground.
Planking augments the core muscle strength and works on both primary and secondary muscles. It also strengthens the abdominals, back and shoulder.
Lie straight facing the ground and support your body with your palms placed tightly on the floor.
At this position, your body is parallel to the floor and your palm tightly gripping the ground.
Move your body as low as possible without bending your knees and not letting any other body part except your palm and toes to touch the surface.
Continue to move your body up and down in the similar position for at least five times at the beginner level.
Push-ups work on your entire body strengthening your hands, core muscles and legs. It also works on your abdominals and proper routine will help you shed those extra fats around your tummy.
Lay down flat on the ground placing your hands under your head. Place your legs on a table.
At this position, your legs are at a reverse right angle from the ground and your stomach tucked in. (Tucking in your stomach is also called as holding your core muscle which is the most important part of this workout)
Now breathe in holding your core and placing your hands under your head pull up your body trying to touch your knee and then slowly breathe out and take back your body to the first position.
Crunching strengthens your core especially working on your abdominals.
Lie down on a flat surface and stretch out your hands and legs as much as possible.
Touch the thumb of both your legs and join your hands in the stretched position.
Breathe in and hold your body in the same position for as long as you can.
This workout focuses on your abdominals.
Lie down near a wall and raise your legs upwards. Then slowly move your body towards the wall till your hips and legs touch the wall. At this position, your body is slightly raised and stretch your leg as far as you can. Hold your body in this position for 15 seconds and then slowly lower down your legs.
Continue this set 5 times at the initial stage.
Depending on what you are comfortable with, jog for 30 minutes or brisk walk for 45 minutes.
If you have to burn greater calories in shorter periods of time, then interval training is the best way to go.
It can be one by alternating high and low intensity workouts alternatively.
HIGH INTENSITY WORKOUT
Depending on your fitness levels RUN for 30 seconds to 1 minute and the JOG for the same period of time.
LOW INTENSITY WORKOUT
If this does not suit you, you can opt for the lower intensity option of jogging for 30 seconds to 1 minute and thereafter walking at a brisk pace for the same time period.
These easy workouts will surely help you out in achieving a fit physique and help you reach your goal oflosing a stone in a week.
But continue maintaining a healthy diet and continue working out for best results. Otherwise beware the stone lost in a week can also be gained back.