Why Weight

Lose 7 Pounds in 7 Days With Diet and Metabolism

By Craig Ballantyne

If you can make one major change to your life that will help you burn fat and boost your metabolism, then you can lose weight fast in just 7 days. In fact, I've helped beginners make lifestyle changes that have resulted in over 10 pounds in 2 weeks, and even 7 pounds in 7 days.

And do you know what the most important changes are? Your diet and nutrition. If you can fix your eating mistakes, you can lose fat the fastest. It's even faster than cardio exercise.

Here's a day-by-day plan to the week ahead, to help take the confusion out and put the success back in your fat loss plan. So print this out, put it on your fridge, and let it guide you to your fat loss goals, while keeping your workouts fun and motivating.

If you're a 9-5'er, you know that Sunday should be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.

I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts are cooked "en masse" for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds and walnuts are packed into travel bags for when I'm on the go.

Prepare and succeed. It's that easy.

Stop eating processed foods. That's an easy way to lose weight. Eating more protein could help you boost your metabolism, so make sure you are getting some protein with each meal.

Fruits and vegetables give you the fiber you need, and the right type of carbohydrate. Choose these over breads, pastas, and crackers. Toss your cookies, you won't benefit from those either!

Now here we go with our day-by-day guide...

Monday

If you are a beginner, use some easy bodyweight exercises for your program. If you are more advanced, use strength and interval workouts to boost your metabolism.

Tuesday

Take today off from the gym, but get 30 minutes of activity (walking, hiking, or biking, for example). Take some additional time to review your nutrition, reviewing your food intake. Check the number of calories you are consuming. Are you eating too much? Too little? Not enough protein?

Wednesday

Do another strength and interval workout today, but stick to your fitness level. Get a program that is planned for varying progressions, so that you don't do too much too soon. Err on the side of caution. Remember, your nutrition and diet are the keys to losing fat fast.

After exercise, take some time and review your short-term and long-term training goals. Have you met your short-term goals? Are you getting closer to your long-term goals? If you aren't, determine the obstacles in the way of your success and make a plan to work around them.

Thursday

Get another fun 30 minutes of activity. If you are using a cardio machine, or even running, make sure that you are using proper technique and posture. Have a fitness professional monitor your technique and your breathing. This will ensure that you get the greatest benefits from your efforts.

Friday

Do your last structured strength and interval workout of the week. After 4-weeks, switch the exercises in your program. Again, getting a professionally designed program will help take the thinking out of this hassle. Don't try to design something yourself, this stuff isn't easy.

Also, make a goal to reduce the amount of diet soda you drink and replace it with Green Tea. Even though diet soda is calorie-free, it contains a lot of chemicals and doesn't contain the healthy nutrients found in Green Tea.

Saturday

Have fun and do 30 minutes of activity. And check in with a member of your social support group - perhaps go out for a healthy lunch and a long walk while discussing your progress and sources of motivation.

Sunday

Start your morning with another 30 minutes of activity. Plan, shop, and prepare. Reduce the amount of diet soda and other junk on your list, and replace it with Green Tea and green vegetables.

Go to the grocery store and plan for another successful week of weight loss.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

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posted by Cheryl Levesque @ 9:32 AM