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How to Lose Weight in a Week

If you are wondering how to lose weight in a week try these seven weight loss secret weapons.

The biggest mistake most people make when they try to lose weight in a week is they don’t eat enough. You must never, ever let yourself feel hungry because if you do you will put your body into starvation mode. When this happens your metabolism will slow right down and your body will store fat so you will actually end up gaining weight.

In order to lose weight in a week you must change your diet so that you eat less calories but at the same time you should eat more nutrient dense food instead.

Careful food selection and healthier swaps can keep you feeling satisfied and full of energy all day long.


How to lose weight in a week secret weapon number 1:

Eat for nutrition not for the sake of eating.

This means you must eat a satisfying breakfast every single day because this meal is going to set you up for the entire day.

If you are not a breakfast person you will have to retrain yourself if you ever hope to lose weight in a week otherwise it’s just not going to happen for you.


How to Lose Weight In A Week - Breakfast

Breakfast should consist of protein and fibre. Protein and fibre will help you feel fuller for longer which will stop you snacking before lunchtime so these are two of your secret weight loss weapons. Protein is important because it helps to build and preserve muscle mass so when you do lose weight you lose unwanted fat not muscle mass.


How to lose weight in a week secret weapon number 2:

Protein and fibre are your allies.

Eggs and fish are both good sources of protein you can have for breakfast. If you can eat eggs (I can’t) you can have them soft boiled, poached or scrambled or you can make a simple plain omelette but do not fry your eggs in butter or animal fat. Fish can be kipper fillets or kedgeree.

Another good source of breakfast protein is fat free natural yoghurt, add your own fresh berries or chopped fruit pieces and sprinkle with ground nuts, not sugar.

Nuts are very nourishing and contain protein, omega oils and vitamin E. They can be chopped, sliced or ground.

If you prefer eating cereal avoid sugary cereals and try oatmeal topped with chopped walnuts or pecans, sugar free muesli, wholegrain cereals with blueberries and sliced almonds. Always use skimmed or semi skimmed milk not full fat milk.

Wholemeal toast topped with peanut butter is another good way of getting protein and fibre but make sure the peanut butter contains at least 95% peanuts and no additives.


How to Lose Weight In A Week - Lunch

For you to lose weight in a week your lunch must also consist of protein and fibre so your next secret weapon is to not eat any processed food in this meal.


How to lose weight in a week secret weapon number 3:

Do not eat any bread, pastry, cakes, biscuits, chips, fries, cookies, crisps or chocolate bars.

This means your diet cannot include sandwiches, rolls, pies, hot dogs, sausages, burger and fries, muffins, ice cream etc.

You can have a small jacket potato with a garden salad and then choose your protein such as: chicken, turkey, prawns, white fish, tuna, salmon, eggs or lean beef.

Your salad should make up about three quarters of your meal and your chosen protein must not be bigger than the palm of your hand or thicker than ½ an inch.

Add variety to your diet by having an apple, banana or other fresh fruit and a fat free natural yoghurt.

If you prefer eating something hot at lunchtime try this fat burning soup recipe.


How to Lose Weight In A Week - Evening Meal

Your evening meal needs to be nourishing and satisfying but not heavy. Because you are unlikely to be active between now and bedtime your metabolism is not going to burn off these calories.

For many people who want to lose weight in a week this is the meal that needs to be downsized.

The truth is, if you have eaten proper meals at breakfast and lunch you should not be too hungry now, so do not make the mistake of eating just for the sake of eating.


How to lose weight in a week secret weapon number 4:

In the evening, vegetables are king.

Vegetables are slow burning carbohydrates so they do not deliver any energy spikes and lows; instead they give you steady energy levels which last until your next meal.

Again, you can have a small jacket potato and then choose your protein such as: chicken, turkey, prawns, white fish, tuna, salmon, eggs or lean beef.

Never fry your food: always steam, boil, poach, bake, roast or grill.

Vegetables should make up three quarters of your meal. Here you can use green leafy vegetables such as kale, cabbage, greens or sprouts. Fibrous vegetables include broccoli and cauliflower. Root vegetables should include carrots, parsnips and swede.

Make sure you keep your vegetables varied by using a wide variety of colours and textures. Vegetables contain vitamins and anti-oxidants as well as adding bulky fibre to your diet.

Although fresh is best frozen vegetables are a convenient way of adding variety without any waste.

An orange, slice of melon or a fresh fruit salad should round off this meal nicely.


How to lose weight in a week secret weapon number 5:

Stop eating when you feel 80% full.

Have you ever noticed that sometimes when you eat a large meal, after you have finished eating your stomach seems to get fuller and fuller until you feel completely bloated and uncomfortable?

It has been proved that it can take up to twenty minutes for your brain to receive the message that your stomach is full.

When you stop eating when you are only 80% full your brain has time to catch up with your stomach, so to speak.

If you want to lose weight in a week try this secret weapon and you will see that twenty minutes after you have stopped eating you do indeed feel full and satisfied instead of over full and bloated.


How to lose weight in a week secret weapon number 6:

Do not eat anything within two hours of going to bed.

Ideally you should aim to eat your evening meal about seven o’clock so that you have plenty of time to digest your food before you go to bed.

If you eat snacks during the evening: 1, you’re not going to burn up these calories and 2, some snacks act as stimulants and can keep you awake for most of the night.

Getting a good night’s sleep will help you to lose weight in a week so the last thing you need is any sleepless nights.

You may also find it helps to go for a late walk after your evening meal to help your metabolism burn up some of the calories and use up surplus energy so that you go to bed tired and ready for sleep.


How to lose weight in a week secret weapon number 7:

Drink plenty of water.

Keeping your body hydrated by drinking plenty of water will stop your body retaining fluids which can cause bloating through water retention.

I know it sounds counter-productive to say drinking water prevents water retention but the truth is drinking water helps to flush out toxins which in turn reduces bloating and aids digestion.

Sometimes our brain interprets the signal for thirst to be the signal for hunger so this secret weapon safe guards us from snacking in between meals when all we really need is a drink of water.

If you want to lose weight in a week do not be tempted to quench your thirst with fizzy, sugary, soda drinks. The same goes for tea or coffee if you take sugar.

In particular one 12 ounce can of Coke contains 40.5 grams of sugar, which equals 10 spoonfuls of sugar or 20 sugar cubes and sugar contains 4 calories in every gram, so one 12 ounce can of Coke contains 160 calories just from the sugar!

Would you put 10 spoonfuls of sugar in your tea? Of course you wouldn’t, well I hope you wouldn’t, but that’s what you’re doing when you drink a can of Coke.

If you were to drink just one can of Coke a day for a whole year instead of the same amount of tap water you would gain approximately 18 pounds in body weight.

This is a far bigger problem than most people realize because sugar is addictive.

If you want to lose weight in a week the first thing you must do is be honest with yourself and ask yourself how many of these carbonated sugary drinks do you drink in a day because these could be preventing you from losing weight.

Simply stopping these drinks may cause you to crave sugary foods instead so be aware of how many you drink now and slowly start replacing them with water. You can add a small amount of real fruit juice to give it more flavour until you have stopped craving sweet drinks.

The biggest mistake you can make if you want to lose weight in a week is to skip meals and then fill up with sugary snacks and drinks. You may think you are hardly eating anything but sugar causes energy spikes which will give your energy a boost and make you feel better at the time, but then it will leave you feeling tired and irritable and craving your next sugar fix.

In just seven days you should see a significant reduction in your body weight if you follow this simple guide on how to lose weight in a week.

For more information about how to lose weight check out the Diet Solution.

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