Individuals can lose weight in a week by drinking six to eight glasses of water a day, cutting out all white-grain products, performing 30 minutes of cardio exercise a day and doing 30 minutes of strength training every other day. These factors can help a person get on track for healthy weight loss.
Cutting out all liquids besides water reduces daily calorie intake. Alcoholic beverages, sodas and juices all contain high amounts of sugar that hinder weight loss. White-grain products are high in carbohydrates and cause water weight gain. They also reduce a person's energy level. Individuals can substitute high-fiber vegetables, such as broccoli or kale, for rice or pasta. Lean meats, such as chicken, turkey and fish, are high in protein and low in fat. Making a planned list of meals for the week can help a person stick to a healthy diet.
Cardio exercise, such as swimming or running, is good for the heart and burns calories. Strength training targets specific muscle areas. Lunges, pushups, situps, jumping rope and weight-lifting are examples of strength training exercises. Those with health conditions should consult a doctor before starting any type of weight loss regimen. People should take things slowly and be careful not to starve themselves or take harmful diet supplements. Naturally losing weight with proper diet and exercise helps individuals shed pounds and keep them off.Write down the calories of the foods you consume to stay accountable and track your progress. When you write down the foods you ate, also write down how you were feeling at the time. If you recognize a correlation between the foods you eat and how you feel, speak to a health care professional.