7 Days Weight Loss Challenge Tips

Losing significant weight in a week is possible. You can try the 7 days weight loss challenge to start of with a realistic weight loss goal. Below are the tips on how to kick off your fitness journey.

A 7 days weight loss challenge is a fantastic way to kick off your fitness journey. But then, can you really lose significant weight in just one week? Too good to be true, isn’t it? You see, we can teach you how to be the biggest loser when it comes to weight loss. In just 7 days, you would be able to shed off significant weight. Not just that, you will also gain a great deal of strength and confidence while at it. You really would want to try this.

You know, the journey to fitness doesn’t have to be difficult. Maintaining a healthy lifestyle doesn’t have to be difficult either. All you need is a few tips to get you going. We’re going to show you exactly what you need to do. You will need to put in some hard work and dedication, no doubt. However, the results will be well worth it in the end. If you set your mind to it, then you definitely can do it.

Healthy Living Tips that Facilitate Weight Loss

There’s so much information on the web about how to achieve quick weight loss. But then, weight loss must not only be achieved, but it must also be sustained. That’s what most short-term fitness challenges seem to miss out.

Actually, the real secret behind safe and successful weight loss is to adopt a healthy lifestyle. There are certain healthy living tips that can facilitate weight loss. You can try them out for 7 days and see that they are very realistic and effective.

If you are satisfied with the results in 7 days, you should adopt these lifestyle changes permanently. A healthy lifestyle doesn’t have to be a phase with a temporary goal. It can be a permanent change.

Here are a few tips to propel you towards your weight loss and fitness goals:

1. Drink a lot of water

About 8-10 glasses of water daily would help you to stay hydrated. Those who stay hydrated are less likely to become obese. Furthermore, drinking water before meals will help you eat less. That way, you will take in fewer calories.

2. Practice healthy eating

Your diet should contain more vegetables and fresh fruits. Lean protein, high-fiber foods, and low-fat dairy are also very good choices. They are nutrient-dense foods. Such foods would help you lose weight and give you a better feeling.

 3. Become more active

A sedentary lifestyle is not good for your health. If you perform most of your daily activities sitting or lying down, you should make adjustments. Get involved in more physical activities. Don’t sit at your office table all day long.

Taking regular walks is one of the easiest and most effective physical activities you can do. It is a great way to burn calories. You will enhance your weight loss if you walk for at least 30 minutes daily.

Things You Should Avoid in Order to Lose Weight

In order to lose weight, you must burn excess calories. That’s what workout plans help you do. However, if the weight loss will be sustained, you must ensure to stop taking in excess calories. That’s where healthy living tips come in handy.

Healthy living is not only about the things you should do. There are also certain things you must avoid if you want to keep fit. Here are some of them:

1. Give up junk food and fast food.

Processed foods contain higher amounts of calories. They are usually packed with sodium and refined sugar. Giving them up would reduce your calorie intake, and help you shed some weight.

2. Cut out the added sugar

A lot of unhealthy weight gain comes from sugary drinks and candy. Health problems like diabetes have also been associated with excess sugar intake. You will do yourself a lot of good by cutting out food high in added sugars.

3. Don’t take sodas

The high amount of sugar contained in sodas is very unhealthy. Truly, there are diet variants of some sodas. These variants contain artificial sweeteners in place of sugar. However, these sweeteners can increase your sugar cravings, and cause you to make unhealthy choices.

4. Reduce your alcohol intake

Drinking too much alcohol contributes to unhealthy weight gain.  A standard glass of wine and a piece of chocolate contain about the same amount of calories.

5. Don’t skip breakfast

Many people think they’ll lose more weight if they skip breakfast. This is not entirely true. When you skip breakfast, you would end up taking more snacks throughout the day. These snacks have a lot of refined sugar. This is counterproductive.

A significant part of your weight loss progress will come from healthy living. The tips above will surely improve your lifestyle. This will, in turn, help you achieve your weight loss goals. In addition, if maintained, you will be able to keep fit.

7 Days Weight Loss Challenge Workout Plan

Healthy living is very important. However, that is not all there is to losing weight. A healthy lifestyle combined with a good workout plan will give you excellent results. They both work hand-in-hand.

Daily workouts will not only help you to burn excess calories. It will also positively affect your mindset. When you work out daily, you train yourself to be more disciplined. Daily workouts train your mind to make better, healthier choices.

This workout plan shouldn’t take so much of your time. You need just about 20 minutes to do them daily. In those 20 minutes, you would exercise every muscle in your body. This will make you healthier, stronger and give your muscles a good tone.

Complete each exercise 3 times, resting for 15 seconds interval. You should rest for 1 full minute before moving to the next exercise. You may need to get 5-10lbs dumbbell and a good timer if you don’t have them already.

Day 1:

  1. 10-15 reps of leg raise
  2. Static plank on your forearm. Hold the plank for 1 minute
  3. 10-15 reps of hip extensions for both right and left sides
  4. March in place for 1 minute

Day 2:

  1. 10-15 reps of the military press with 5-10lbs dumbbells
  2. 15 reps of pile squats
  3. 10-15 reps of stiff-legged deadlifts with 5-10lbs dumbbells
  4. Alternate heel touches for 1 minute
  5. High knee running in place for 1 minute

Day 3:

  1. 10-20 reps of a goblet squat
  2. Alternating knee touches for 1 minute
  3. Dumbbell triceps kickback for 1 minute
  4. 12 reps of rear leg extension for both right and left legs

Day 4:

  • Rest day – no workout.
  • You can do about 30 minutes of brisk walking

Day 5:

  1. March in place for 1 minute
  2. 12 reps of the traditional crunch
  3. 12 reps of chair squat
  4. 10-15 wall push-ups
  5. 15-20 Bodyweight glute bridges

Day 6:

  1. 10-15 reps of toe reach
  2. Alternating forward lunges for 1 minute
  3. 10-15 reps of lying oblique twist rotation
  4. 12 reps of bodyweight squats
  5. High knee running in place for 1 minute

Day 7:

  1. 10-15 reps of Russian twist
  2. 10-15 reps of knee push-ups
  3. Alternating reverse lunge for 1 minute
  4. 12 reps of the reverse crunch
  5. Alternating knee touches for 1 minute

Don’t forget to keep up with a healthy lifestyle after these 7 days. A healthy lifestyle and this great workout plan will surely get you your desired results. Are you ready to begin your journey to weight loss? Let’s get started with this 7 days weight loss challenge!

7 Days Weight Loss Challenge Tips

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