Lose Weight in 7 days with these top tips
By PW Nutritionist Stephanie Evans
Wanting to lose weight but don’t know where to start? Or maybe you’ve been losing weight for a while but have reached a plateau in your journey. Either way, it can be an overwhelming and daunting process for many of us – especially when there are so many fad diets out there telling us to quit sugar, juice fast, ban carbs - constantly leading us to failure.
Here at Protein World, our goal is to put your health and wellbeing first! With optimal nutrition (and your happiness) at the forefront of this, we have devised our 7-day weight loss plan with 7 easy steps to incorporate into your daily lifestyle. Our aim is to help you lose weight, feel better and boost your confidence - all by forming these 7 healthy habits!
Day 1: Monday.
It’s time to start planning your meals. The start of the week often means a trip to the supermarket to stock up the cupboards. Before heading out the door make a list and stick to it! You may find this a useful tool if you are following a calorie-controlled diet – preventing stress over what to eat throughout the week! Try to plan each meal: breakfast, lunch and dinner alongside some healthy snacks you can have for when you are feeling peckish!
By not purchasing crisps, chocolate and alcohol you won’t be able to snack on them later on at home, helping you avoid temptation! Instead, opt for purchasing more fruit, plain rice cakes or popcorn and veggie sticks as snacks!
Day 2: Tuesday.
Before we start telling you to go for a run or cut out snacks - a simple easy step to help you flush out toxins, feel better and reduce bloating is to DRINK MORE WATER.
Start your day by drinking half a litre of water when you wake up, before breakfast. It is great to rehydrate your body after a long sleep, helping you to wake up whilst you go about your morning routine.
Now, keep this up throughout the day! Replacing sugary beverages such as fizzy drinks, fruit juices and squash will help you cut back on hidden sugar and calories easily. If plain water isn’t for you, try adding a slice of lemon/lime or drinking herbal teas instead! Our Slender Tea collection would be perfect for you tea lovers out there!
Not only will drinking more water keep you hydrated, improve brain focus and productivity, but can also help suppress your appetite in between meals as we often mistake our thirst for hunger!
Day 3: Wednesday.
Let’s deal with breakfast today! After all, it is the most important meal of the day! Skipping breakfast, or eating nutrient poor foods first thing is often what causes us to seek out the biscuit tin, or dive into that cake come 11am. Avoid this by making sure you consume a nutrient rich, high protein breakfast which will keep you energised until lunch!
Eggs are a great choice for your first meal. Having a couple with some wholegrain toast, or some salmon and avocado will provide you with a good amount of protein and healthy fats, alongside essential nutrients to keep you fuelled until lunch time!
However, many of us don’t have time to sit down for such a meal throughout the working week, and this is where The Slender Blend would be a great alternative to a wholesome breakfast when on the go! This is our high-protein, low-sugar meal replacement shake – ideal for busy lifestyles as it provides you with essential vitamins & minerals alongside a healthy amount of protein and slow release energy to ensure you are fuelling your body correctly during your weight loss journey.
Day 4: Thursday.
Get moving! Today is the day you prioritise your body and get your heart rate up! Not only will getting in 30 minutes of cardio a day help with burning calories and weight control, but it will also boost your mood! Getting your heart rate up is known to release endorphins in your body which can increase feelings of happiness and euphoria – making you more likely to stay on track with the rest of your goals! If you wake up early in the mornings, I would suggest getting in your 30 minutes of activity first thing (whether it be a brisk walk, light jog or a dance around the house with the kids) as this set you up for a positive rest of the day!
Also, exercise before breakfast means you get to look forward to a yummy post-workout meal! Otherwise opt for some healthy protein snacks post-workout such as a protein shake, banana with peanut butter or our Slender Bar!
Day 5: Friday.
It is time to increase your fibre intake! Focusing on meals high in fruit, veggies and complex carbohydrates (such as wholegrain rice and potatoes) will help you reach the 30g recommended fibre a day! Fibre will not only help you feel full and keep your digestion flowing, but as these foods are often lower in calorie it can also help support you in weight loss! These foods are also rich in other essential micronutrients to aid in overall health. Our Bars are high in fibre with 6g per bar!
Day 6: Saturday.
Congrats! You made it to the weekend and your efforts will be noticed if you continue over the next few weeks. You will be happy to hear that today I am telling you: DO NOT ban foods! Seems contradictive?
Banning food you like from your weight loss plan will only make you crave them more and more. This can lead to binging on these items later on and falling ‘off the wagon’ within a couple of weeks (or even a year later if you have had kept your cravings in control for so long). Therefore, if you are craving a chocolate bar, or a slice of cake/pizza today – have it! Treats are needed for the soul and when eaten in moderation they can help you not lose sight of your weight loss - as long as you stay within your calorie allowance!
If you are fancying a high carb treat meal occasionally – we suggest trying out our best-selling Carb Blocker capsules (approved by Men’s Health) which can help prevent you feeling bloated and sluggish the next day!
Day 7: Sunday.
This weeks’ steps may have been tough to keep on top of, so today we want to ensure your steps are becoming engrained as habits! After all it takes 21 days for a new change to become a habit!
The best way to do this is to set yourself reminders on your phone to avoid forgetting what you need to do. Set an alarm for the time you want to work out – try make this the same time each day, as this will mean you are more likely to stick to it! How’s the water intake going? If you are falling short of drinking throughout the day then set extra reminders at regular intervals to stay hydrated – one with every meal, plus mid-morning and afternoon is ideal!
After a long week of new steps put in place, don’t be hard on yourself if you fail to achieve it all in one go! Maybe focus on one or two goals at a time and take this plan at your own pace! After all, this is not a fad diet but a long-term way to living a happier, healthier life!