How to Lose 15 Pounds in a Week (with Pictures): 8 Ways to Lose Weight Quickly

How to Lose 15 Pounds in a Week (with Pictures): 8 Ways to Lose Weight Quickly

Fast-weight-loss fad diets and juice cleanses frequently lack vital nutrients that your body requires to function. Rather than scaring your body with procedures that may or may not be scientifically proven, start burning fat quickly the healthy way by following these seven basic rules.

Here are eight suggestions for losing 15 pounds in a week:

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1. Get Rid of Carbs That Aren't Good For You

You'll need to change your diet to lose weight quickly. It's always been about calories in vs. calories out when it comes to fat loss. The greatest way to lose weight in five days is to plan beforehand.

Starting a few weeks before your five-day "cut," gradually reduce your carb intake until you're consuming less than 50 grams per day. The real weight loss will occur on days when you consume fewer than 50 grams of carbs.

For example, if you weigh 185 pounds and generally consume 400 grams of carbohydrates per day, try eating 300 grams for a week, 200 grams the following week, 100 grams the following week, and eventually less than 50 grams for five days.

Carbohydrates That Aren't Good for You

Carbohydrates are divided into three categories:

Carbohydrates that are simple

Carbohydrates that are complex

Fiber in the diet

Carbs like pasta, rice, bread, potatoes, and other starches are high in calories, making it difficult to lose weight quickly. Aside from that,They attach to water stronger than protein or fats, therefore guys often lose a few pounds as a result of the loss of water weight.

Intermittent fasting is a great way to lose weight.

Fasting intermittently lengthens the time between meals; the simplest way to do this is to skip breakfast. If your last meal was at 6 p.m. the night before, you'll have fasted for 18 hours if you wait until noon the next day for your first meal.

Intermittent fasting boosted lipid oxidation, which resulted in higher fat loss, according to a 2005 study published in the American Journal of Clinical Nutrition.

According to a research published in the Journal of Physiology in 2010, fasting paired with exercise improves insulin sensitivity, allowing your body to better partition nutrients between fat and muscle.

How to do it: For the next three days, skip breakfast and eat your first healthy meal in the afternoon.

3. Exercise with high-intensity intervals

If you want to lose weight quickly, you'll need to increase your cardio intensity. HIIT enhances VO2 max and burns more calories than continuous aerobic training, according to a recent study published in Medicine & Science in Sports & Exercise.

Furthermore, a study published in the Journal of Strength and Conditioning Research in 2013 indicated that HIIT rowing burnt considerably more fat than regular rowing over the course of four weeks.

Instead of spending hours on the treadmill, concentrate on fat-burning circuits that target your complete body.

Create a circuit including goblet squats, dumbbell/barbell rows, push presses, and pushups, and complete each for 30 seconds before resting for another 30 seconds before moving on to the next.

Finish with max-effort intervals of 15 seconds on, 15 seconds off on an Airdyne bike, rowing machine, prowler, or other machine.

3. Consume Fish Oil

With your current diet and workout routine, fish oil can help you burn more fat.

Fish oil supplementation resulted in an additional reduction in fat mass and an increase in muscle gain, according to a 2010 study published in the Journal of the International Society of Sports Nutrition. If you want to lose weight in five days, increase your fish oil consumption to 1 gram of fish oil for every 1% of body fat. Take 16g of fish oil, spread out throughout the day, if you're 16 percent body fat.

4. Take a glass of warm or hot water.

Drinking plenty of water keeps you hydrated and allows you to operate at your best. Dehydration, even mild dehydration, can impair your gym performance and slow your metabolism as your body tries to conserve water.

However, simply drinking water can help you lose weight faster. In a 2003 study published in the Journal of Clinical Endocrinology and Metabolism, researchers discovered that consuming two cups of warm or hot water for 40 minutes improved metabolism by 30%.

5. Consume More Lean Protein Protein is essential for fat loss:  It makes you feel full, preventing overeating and unnecessary nibbling.

Because protein takes more energy to digest than carbs or fat, it increases your calorie burn throughout the day.

It reduces muscle atrophy that may occur as a result of a calorie deficit.

Consume at least 1 gram of protein per pound of bodyweight from entire foods such as lean meats, nuts, eggs, and high-quality protein powders.

6. Make Use Of Safe Supplement 

Fat-burners are over-the-counter supplements that usually combine several herbs and stimulants to raise your core temperature, which can help you burn more calories at rest and during activity, as well as decrease your hunger.

Green tea extract, caffeine, synephrine, capsicum, raspberry ketones, and garcinia cambogia are all common constituents in fat-burning supplements that help you burn more calories.

Synephrine is a chemical compound present in citrus fruits such as mandarins and clementines. According to recent study, it is safe for the heart and may even increase resting metabolic rate. Capsicum, a plant with spicy seeds and fruits, is commonly used to relieve pain.

Intentional ingestion, according to a 2011 Chemical Senses assessment, may help with weight loss.Caffeine and garcinia cambogia decrease appetite, allowing you to eat smaller portions and avoid junk food cravings.

Fat-burning supplements can boost your metabolism, give you more energy, reduce hunger, and raise your core temperature, all of which help you burn more calories indirectly.

However, keep an eye out for these chemicals' adverse effects and don't mix them with other stimulants or drugs.

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