If you're looking to shed some pounds and get fit, you're in the right place. Losing weight and getting fit can be a daunting task, but with the right plan and dedication, it's possible to achieve your goals in just seven weeks. Here, we'll discuss the best ways to lose weight and get fit, from eating healthy to resistance training. Skipping breakfast won't help you lose weight. Instead, focus on eating lots of fruit and vegetables.
If you don't have the time or money to invest in a training regimen, try to record 10,000 steps a day. Walking is the best form of “free” physical exercise that also helps preserve the body's lean muscle mass. We list the many benefits of walking here. If you find that no matter what diet you follow, you're not losing weight, then you need to eat a little less and move a little more. Resistance training is an important part of any fitness plan.
It involves using free weights, machines, tubes, bodyweight, or kettlebells to overload the muscles and make them stronger and more toned. Make an effort to gain weight for a week or two, and do more repetitions with each workout, and then go back to doing push-ups with only body weight. To achieve your weight loss goals in seven weeks, try to maintain a deficit of 500 to 1,000 calories per day. This will help you lose 1 to 2 pounds per week for the most manageable and sustainable results. Quick-fix solutions like crash diets will do more harm than good to your body and may even lead to greater weight gain in the future. To continue to see improvements, you must constantly increase your workload.
This means increasing the weight you lift or the number of repetitions you do (or some combination of both). Kate Huether, an MD with a master's degree in nutrition, shared some easy tips for getting rid of this particular weight with Eat This, Not That. A 1200 to 1800 calorie diet is considered low-calorie and effective for weight loss in women and men respectively. However, don't drop below these calorie levels or you will slow down your metabolism. With proper diet and exercise, expect noticeable weight loss, improved muscle tone, and increased endurance in these seven weeks. You can expect to lose weight safely if you start to reduce your calorie intake (80% of the equation) and move more (20% of the equation).
The exact amount of calories you need daily depends on how many calories you need to maintain your weight. Increase the load by doing fewer push-ups per set while using a weight belt with a 10- or 20-pound plate attached to add resistance. Other ways to get rid of water weight include eating unprocessed foods and increasing protein intake while reducing carbohydrates and sodium.
