6 Steps Plan On How To Lose Weight Fast [ Drop From 2 to 4 Pounds in One Week]

If you want to drop your weight by about 3 pounds a week, you need to follow this plan closely.

I have tested a plan for my clients, who have wanted to look good before a shoot or a holiday trip.

In fact, many of my clients have said they have gotten the same results as a 3-4 week diet.

However, I want to remind you this at the beginning: these guidelines do not bring long-term results, but can make you motivated to drop your weight and change your lifestyle to be healthier in the long run.

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Is it possible to drop 3-4 pounds of weight per week?

While it is possible to drop 4 pounds a week, it is not just fat mass.

In one week it is not easy to burn 3-4 pounds of fat mass. 

However, that doesn’t mean you couldn’t drop your weight and look better.

Weight loss starts with fluids. 

 

Here are 6 steps to follow to drop your weight from 2 to 4 pounds per week.

 

1. Eat Less Carbs And More Protein

You can drop several pounds of weight by honing your diet.

Many studies have shown that a low carb diet is a very effective way to lose weight and improve health.

Because of this, many people notice the difference the very next day after starting a low carb diet.

 

NB: Make sure you eat enough protein. Protein increases the amount of metabolism in the body and further reduces appetite.

 

Try to eliminate all starch and sugar from your diet. 

Replace them with low-carbohydrate foods such as vegetables. Add eggs, lean meats and fish to your diet.

By dropping your carb intake as well as increasing your protein intake, your weight will start to drop.

 

 

2. Eat Natural Food And Avoid All Processed Food

When you are trying to drop your weight, it makes more sense to do so with natural foods.

Why?

Natural food provides the body with important vitamins, trace elements and minerals, and helps the body function properly.

It is important that you also eat normal natural food and avoid processed foods as much as possible.

Eating food made from good ingredients and good quality protein is extremely satisfying. The food tastes good, you get your stomach full, and you don’t have to torture even if at the same time your weight drops.

 

3. Do weight training as well as HIIT training

Training raises your metabolic rate and of course burns calories. Weight training will increase your body muscle mass and you will look better.

By training with weights, you can protect your metabolic rate as well as your hormone levels, which often decrease during weight loss.

At the end of the weight training or as a separate exercise, do a HIIT-type workout. 

HIIT exercises are normally 7-20 minutes of effective and brutal exercises designed to raise your heart rate high.

 

 

4. Be Active

Exercise and activity are good to keep high because activity plays a really important role in weight loss. 

There are 168 hours in a week. There are 24 hours in a day. On average, a person sleeps 8 hours and on average a person works 8 hours a day.

What do you do at the end of 8 hours a day, for a total of 56 hours a week?

If you go to practice 3-4 hours a week, you will still have 53-52 hours left.   

The more active you are every day, the more calories you consume.

For example, the difference in calorie consumption between an office worker and a construction worker can be as high as 1,000 calories a day. This is the same as practicing for 90-120 minutes.

Simple lifestyle changes like walking and cycling instead of driving are great options. Walking the stairs, going outside, standing and keeping your body moving will increase your calorie intake.

Aim for at least 10,000 steps each day to keep your activity at a good level.

 

5. Reduce Your Calorie Intake. Follow these tips

When you eat fewer calories than you consume, you drop your weight.

This article will help you calculate how many calories you consume per day. A good rule of thumb is that you drop 500 calories a day of calories.

Here are some tips on how to reduce your calorie intake:

- Count calories: Weigh and record all the foods you eat. For example, use this program to add the foods you eat to find out how much nutrients and calories you get.

- Eat only meals: Subtract from snacks.

- Remove sauces from food.

- Add vegetables and salad. Salads and vegetables have fewer calories.

- Choose low-fat protein sources: chicken and fish.

- Eliminate calorie drinks from your diet. Choose water or another beverage that does not contain calories.

By reducing your calorie intake, you will drop your weight. If you want to do this faster, you have to drop calories more aggressively.  (However, I recommend keeping up with 500 calories a day)

 

6. Try Snapping

Temporary fasting is one effective tool for reducing fat.

There are many different ways to make a short fast. From 16 hours of fasting, to 20 or even 24 hours of fasting.

You can set yourself a “time window” during which you get to eat. The time window can be 8 hours or 4 hours. There are many of these ways too. 

Combining exercise and fasting is not for everyone, so I recommend that you exercise when your blood sugar is higher.

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. 

There are, however, some strategies backed by science that do have an impact on weight management. Click the link below to discover this amazing strategy.

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