How to lose weight at home
How To Lose 8 kg's Weight In 7 Days
If you want to lose 8kg in one week, then you need to follow an effective plan.
I have tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.
Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
Steps To Follow
- Avoid junk Food
- Drink Warm Water
- Do Some Exercise
- Drink Green Tea
- Eat high Protein Diet
- Eat More Vegetables
- Take Rest and Sleep
- Don't Eat Sugar
Foods To Avoid
Fruits – Avoid all fruits on this day
Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Avoid all carb-rich foods, including brown rice.
Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.
Substitutes
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Potato – Sweet potato or carrots
Butter – Margarine or sour cream
Cabbage – Bok choy or celery
Lettuce – Leek
Cucumber – Carrots
Onion – Shallots
Carrot – Beetroot
Broccoli – Cauliflower
Bell Pepper – Zucchini
Cauliflower – Green beans
Vegetables have all the nutrients you need to sustain your body. Potatoes have carbohydrates, peas have protein, and carrots and beans are full of fiber and essential vitamins (2). After the relatively low carb day, this will replenish your carb stores and will energize you for the next day of the diet.
7 Day Diet Plan:
Breakfast ↓
Drink 1 Glass Water
Drink 1 Cup of Green Tea
Eat 1 Boiled Potato
Eat 1 Apple
Lunch ↓
Eat 1 Onion as Salad
Eat 1 Cucumber as Salad
Eat 2 Carrot as Salad
Some Cooked Vegetables
Or Eat 2 Bananas after
Dinner ↓
Drink Boiled Water
Eat 2 Boiled Eggs
Eat Cauliflower Salad
Drink Tomato Soup
Simple Exercises
Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
Squats – 2 sets of 5 reps
Lunges – 2 sets of 5 reps
