How to Drop 4kgs in 7 Days!

It seems that most people want to lose weight and ideally lose it as quickly as possible. Unfortunately, this leaves them prey to the many dubious diet and weight-loss programs/ products that are available on the market.

In this article we will cover the most effective ways to lose weight quickly, in fact, up to 4kgs in 7 days, but most importantly do so in a healthy way without starving or having to perform gruelling workouts.

Drop 4kgs in 7 Days!

Before we cover the strategies involved in helping you drop 4 kilograms in 7 days, you first need to be aware of what you're actually losing when you want to lose weight quickly. The fact is that most of the weight you lose in a week will NOT be fat; it will be mainly water, along with some stored carbohydrate, fat and, perhaps some protein from lean tissue sources.

Nevertheless, since most people's bodies tend to be retaining excess fluid due to 'silent inflammation' and poor dietary habits, using strategies to help get rid of the excess water quickly will certainly go a long way towards improving their overall health. For example, their blood pressure will drop significantly.

In saying this it is possible to lose some bodyfat over the 7-day period. However, since the human body has been designed to hold onto to fat as much as possible just in case we face a famine, the actually amount will not likely be much, perhaps several hundred grams at most.

Now let's consider the strategies you need to employ in order to drop 4kgs in 7 days.

The 3 areas you need to consider are nutrition, exercise, and supplementation. All of the strategies you need branch from one of these areas.

Here Are the Nutrition Strategies:

Only eat natural foods

This means only eating foods in their natural state, i.e. they have gone through minimal processing or packaging. However, it is okay to cook the food. Boiling and baking are preferable and if you need to use oil or fat only use a small amount and ideally use coconut oil, grape seed oil or butter. Avoid cooking with olive oil if possible. A small amount of olive oil on salads is fine.

Avoid consuming processed foods, margarine, refined grains, dairy foods, sugar, juice, and alcohol. It is also a good idea to avoid adding salt to your food during the 7-day period. Many of these foods contain artificial chemicals (i.e. colouring, flavouring, preservatives, etc.) or compounds (i.e. gluten, lactose) that cause the body to retain fluid. This is called 'silent inflammation' and is the body's reaction to chemicals that it has some degree of difficulty dealing with. Excess salt in the diet may also cause the body to retain fluid.



Eat mainly fibrous carbohydrates

One of the most effective ways to rid the body of excess fluid and drop 4kgs in 7 days is to reduce the amount of carbohydrate stored in the body.

The human body stores about 500 grams of carbohydrate (glycogen). There's about 400 grams stored in the muscles and about 100 grams in the liver. When you reduce your intake of carbohydrates your body your body gradually depletes the existing carbohydrate stores. This can occur quite quickly if you're exercising.

Since every gram of carbohydrate stored in the body is stored along with approximately 3 grams of water, up to 1.5 kilograms of water can be lost when the body becomes carbohydrate-depleted.

The easiest way to do this is to reduce your intake of high-density carbohydrate sources significantly. This means avoiding foods like, bread, pasta, rice, and cereals during the 7 days.

In saying this, it doesn't necessarily mean you will be on a low-carbohydrate diet because you can still consume carbohydrate-containing foods such as fruit and vegetables.

It is particularly beneficial to consume the more fibrous, low-density carbohydrate foods such as, broccoli, cauliflower, tomato, cucumber, carrot, lettuce, capsicum, onion, green beans, etc.



Keep your meal portions small.

One of the most common ways to lose weight effectively is to simply control your portion sizes. By doing so your body will expend more energy each day than the amount of energy (kilojoules) you consume from food. This will help to create the energy deficit you need to lose weight.



Drink plenty of pure, fresh, filtered water.

Drinking plenty of water, at least 3 litres a day, helps keep the body well hydrated and functioning well. It also helps excrete compounds from the body that have been detoxified by the liver.



Here Are the Exercise Strategies:

Exercise every day

In order to drop 4 kilograms in 7 days it is imperative that you exercise every day. The type of exercise you perform can vary from day to day, but over the 7 days you must include a combination of both resistance exercise (weight training) and aerobic exercise (cardiorespiratory exercise).



Perform at least 3 resistance exercise sessions

Resistance exercise tends to be an intense form of exercise and therefore helps the body deplete the carbohydrate stores effectively. It also forces the body to maintain its existing muscle mass which is important when you're losing weight.

You see, if you don't perform some form of resistance exercise when you want to lose weight your body will lose up to half of the weight from precious muscle tissue. This will cause your metabolism to slow down, which will negatively affect further weight loss.

A minimum of 3 resistance exercise sessions a week is ideal.



Perform aerobic exercise every day

Even though aerobic exercise is sometimes mistakenly called, cardiovascular exercise (which relates to the heart and blood vessels) instead of cardiorespiratory exercise (which relates to the heart and lungs- both systems are involved in getting oxygen into the body and transporting it, along with other nutrients, to the working muscles, not just the heart and blood vessels), it is definitely useful in helping you burn fat and lose weight quickly.



Perform high-intensity interval training (HIIT)

The best form of aerobic exercise to perform for quick weight loss is high-intensity interval training (HIIT). It involves interspersing period of high-intensity exercise with period of lower-intensity exercise.

The best way to perform this type of exercise is on a stationary bike or treadmill.

The reason why HIIT is so effective is simply because it results in a large amount of excess post-exercise oxygen consumption (EPOC). This means that the body increases its oxygen intake after the completion of an exercise session in order to clear the body's 'oxygen deficit'. It also means that the metabolism is elevated post-exercise, resulting in greater energy expenditure.



Perform the aerobic sessions before breakfast or after the resistance training session

The aerobic exercise should be performed every day, even on the days you perform the resistance exercise. The best times to perform aerobic exercise are before breakfast in the morning or after the completion of your resistance exercise workout. It is best to perform at least 20 minutes of aerobic exercise.

Don't eat or drink anything for 30 minutes post-exercise (except water)

In order to maximise the amount of fat you burn from your exercise sessions it is best to avoid eating or drinking anything (except water) for 30 minutes after your exercise session. By doing so you will be able to maximise the amount of fat you burn.



Here Are the Supplementation Strategies:

Take XLR8 Thermogenic

XLR8 Thermogenic is a powerful metabolism-boosting, fat-burning supplement. It contains a combination of ingredients specifically designed to help boost your metabolism, increase your energy, and burn off bodyfat faster.

It is best taken twice a day; once in the morning and once early in the afternoon. Ideally take it before any exercise sessions and no later than around 4:00pm in the afternoon because it may keep you awake at night.

XLR8 Thermogenic is different from other fat burners on the market because it is not loaded with caffeine, contains therapeutic amounts of ingredients rather than token dosages, and because it contains the herb rhodiola rosea to help nourish and support the adrenal glands, which is absolutely essential when taking these types of products.



Use ProBlend Dairy Free

ProBlend Dairy Free is a pea and rice protein powder that is high in protein, low in fat, and low in carbohydrates. It is an ideal option for your mid-morning or mid-afternoon snack/ meal. Add 1-2 scoops to 300-500mls of cold filtered water for a quick, easy, convenient, and cheap snack option.

Overall, the strategies mentioned here are easy to incorporate into anyone's lifestyle. All they require is a commitment to use them consistently and by doing so the results will follow. Go for it!

If you would like to discover even more strategies to help you lose weight fast, please read, Look Good, Feel Great!


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