If you want to lose weight in one week what you need is some serious will power. But what you also need is a darned good weight-loss plan. If you're looking at losing a lot of weight in the span of just one week, that isn't going to happen, obviously. But what you do in the first week makes a difference to your long-term weight-loss plan. Your first week can help you get into a disciplined routine and prepare your body for what is to follow. The following few steps can serve as a great beginning to your journey to lose weight, look good and motivate you to make long-term sustainable changes to your lifestyle. But for the short term too, following these steps will help you shed those extra kilos before that upcoming beach vacation or that party next week. (ALSO READ This guy lost 24 kg in 16 weeks here's how he did it)

But is it really possible to lose weight in a week?

Of course it is possible to lose weight in a week. But know that the weight you lose in the first week won't necessarily pure body fat. The calorie deficit that is needed to burn every single kilo of fat makes it dangerous to lose a lot of weight in such a short time. That being said, it is possible to lose weight in a week and look lean. What happens is you will mostly lose excess water weight and some body fat. As a result you will look leaner (and hopefully get the motivation you need to get started on a longer weight-loss journey). This is how to lose weight in a week:

1. Get disciplined about your meal schedule

This may be a pretty straightforward thing to spell out. But hey, who hasn't skipped a meal (or three) just to lose weight? The problem is skipping meals doesn't help you lose weight. In fact it is counterproductive to your goal. Our body needs a regular supply of nutrients to keep it functioning. Allowing large gaps between meals can lead to undesirable physical symptoms such as headache, lethargy, intense hunger which may result in overeating. Skipping meals also slows down your metabolism, thereby making you actually gain weight rather than lose it. In order to lose weight, you must follow a healthy eating pattern and eat three meals that will help you sustain through the day. Try not to go more than four hours between meals and let those meals be healthy with reasonable portion sizes.

2. Drink sufficient water

The nature of our jobs makes us consume lesser water than our body needs. Air conditioned offices, free coffee machines and soft drink dispensers are often easy (not to mention unhealthy) alternatives to water. With lowered calories and carbs, water is the perfect slim-down drink as compared to energy drinks or protein shakes (which are usually high in sugar). Drinking water doesn't just help in cleansing and flushing out excess fat, but also increases your metabolism. It's ideal to drink a minimum of two litres (or about eight glasses) a day. Drink water about 30 minutes before a meal to reduce your hunger pangs and make you feel fuller. It will also aid digestion.

3. Opt for veggies instead of cabs

If you're not following a diet, ensure that each meal contains proteins which can boost your metabolism. Start your day with a protein filled breakfast that will help you sustain the entire day. Ensure every meal contains one protein source, one low carb and one low-fat source. Fill your plate with spinach, lettuce, cucumber, kale and other low carb veggies. Healthy protein sources include like chicken, fish and eggs which help keep you stomach filled. Avacoda oil, coconut oil and olive oil are healthier alternatives to fat sources.

4. Go easy on sugar and starch

Again, pretty straightforward huh? But again, this is easier said than done. That being said, the easiest way to lose weight is to reduce your sugar intake. Foods with sugared starch tend to stimulate insulin secretion. Insulin is the primary fat storage hormone in the body. So when insulin levels fall, your body starts to burn fats instead of carbs. Lower insulin levels also helps your body lose excess sodium and water that reduces bloating. The moment you cut on sugar and starch from your diet you will find a significant change in your body weight.

5. Ditch processed food

Whole foods such as fresh fruits, raw seeds, eggs, in their natural and unaltered state, are always healthier as compared to processed food. Packed with more nutrients -- including vitamins and minerals -- whole foods contain fewer additives like sweeteners, artificial colors and flavors, unhealthy fats and preservatives compared to processed foods.

6. Snack wisely

Ideally one must have 2-3 meals a day to maintain your metabolism rate. But pick the wrong snack and these meals could leave you feeling hungry. It is always easy to reach out to that bag of chips or order in fries from your favorite fast food joint but losing weight requires sacrifice and choosing the right snack is just one of them.

7. Eat your food slowly

Research has proven that people who eat fast gain more weight over time. We are rarely conscious of our eating pattern and tend to swallow our food rather than chew and savour it. Apart from, well actually being able to enjoy your meal, eating slowly helps reduce hunger pangs and higher levels of satiety between meals. It also helps in better digestion. We could go on but you get the point, right?

8. Exercise every day (Just 30 minutes of cardio can go a long way)

No matter how much you change your food habits, a little bit of exercise always goes a long way in losing weight and feeling good. Apart from helping you lose weight faster, cardiovascular exercises also release endorphins, which makes you happier and more cheerful. You could undertake a High Intensity Interval Training (HIIT) session but if you haven't worked out before (or for a long time) it is always advisable to start slow. And there's nothing better than a 30-minute cardiovascular workout every single day. So go for a run, dust off that bicycle or just hit any of the cardio machines in the gym. (ALSO READ Best cardio exercises for fat loss)

9. Sleep more

The advantages of sleeping well are one too many to be listed here. But let's just say sleeping for an extra 30-60 mins helps you refresh your mind and sets you up for the day. Sleeping for 7-8 hours every day doesn't just get you chipper in the mornings but also boosts your metabolism and also helps muscle recovery.

NOW READ

What are the best cardio machines to lose fat

This dude swims to work every day. Because why not?

How to lose belly fat

> More on Fitness