If you are looking for quick weight loss, you definitely can lose weight in just 1 week. That’s the good news is, there it is. However, as with all things in life, you get what you pay for. There are reasons why short-term weight loss doesn’t work for the long-term.
Cut The Calories and You Drop the Weight, Right?
When you take in more calories than you burn, you can gain weight. The opposite is also true. One pound of body weight is approximately equal to 3,500 calories (cal), So if you cut 17,500 cal out of your diet in one week, you can lose 5 pounds. This is great news, right?
Starvation diets don’t work long-term for a reason. After a few days of starving yourself into weight loss, your brain senses that food is scarce. It starts hoarding fat, and you can actually begin to gain weight even though you are eating less.
Also, assuming you are on a 2,000 to 2,500 cal daily diet (normal for most people), to lose 5 pounds simply by restricting calories alone would mean not taking in a single calorie over 7 days!
How about Exercise for 1 Week Weight Loss?
Aside from limiting calories, burning calories through exercise and physical activity is another way to lose body weight. Everyone is uniquely different, so you will burn more or less calories than someone else while engaged in the same activity. On average though, you can expect to burn about the following number of calories when participating in the following exercises for 1 hour:
â€¢ Cycling â€“ 250 to 350 cal
â€¢ Weightlifting â€“ 200 to 400 cal
â€¢ Circuit training â€“ 550 to 650 cal
â€¢ Stretching, hatha yoga â€“ 275 to 325 cal
â€¢ Running â€“ 550 to 750 cal
â€¢ Boxing â€“ 650 to 725 cal
â€¢ Walking â€“ 250 â€“ 350 cal
All of this exercise will help, but many people fail when they find their appetite increases after exercise. So make sure you are mindful of how much you eat. It is a good idea to eat some carbs and extra protein after exercise, but itâ€™s not a license to eat an extra pizza for dinner!
Don’t Forget Muscle Weight Addition
As you exercise, you will burn fat and build muscle. Muscle weighs a lot more than fat. At the end of 1 week, you may weigh yourself and find that you have lost no weight at all. You may actually gain weight. However, the exercise means you have been trading heavier, healthy muscle for unhealthy, lighter fat, which is always smart.
It is possible to lose weight in 1 week. The best way is through a combination of smart eating, exercising, not starving yourself, keeping hydrated and getting plenty of rest. These are lifestyle changes that will help you lose a small amount of weight in the short term, help you reach your larger goals in the long term, and keep the weight off.