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How to Lose Body Fat in 7 Days

By Kevin Rail

Fat has a tendency to accumulate on the body over time. This is usually not an intentional act, and when it comes to losing the fat, people do what they can to make it happen. Under normal circumstances, this can take a while to achieve, but it is generally successful. That said, the achievement becomes much more challenging when you want to lose body fat in just seven days. Doing so takes discipline, some dietary adjustments and some key exercises.

Clean up your diet. Eliminate all the foods that are going to slow down your metabolism or cause weight gain. These includes deep-fried foods, processed foods, refined foods and foods that are high in saturated fats. Replace them with foods that are low in fat, high in fiber and nutrient-dense. Some examples are lean meats, low-fat dairy, whole grains, fruits, vegetables, seeds, nuts and legumes.

Eat every few hours. When you go long periods without eating anything, your metabolism slows down. In order to stop this from happening, eat small, balanced meals every two to three hours from the start of your day. An example of a balanced meal would be a whole wheat-wrap with a chicken breast and some olive oil.

Drink water. Water serves many purposes for the body. It keeps you hydrated, flushes toxins from your system, has no calories and helps with digestion and controlling metabolism. Drink water in place of high-calorie beverages like soda, sweetened teas, sugared coffee drinks and alcohol. According to the Institute of Medicine, women should consume at least two liters a day and men should consume three liters a day.

Do some high-intensity cardio. High-intensity cardiovascular exercise will increase your metabolism for hours after you are finished. This process is called EPOC, which stands for excess post-exercise oxygen consumption. An example of this type of training is sprint intervals. To perform them, do a 10- to 15-minute warmup, then do 10 30-second sprints with 60-second rest periods in between. Finish with a 10- to 15-minute cool-down, and perform this routine Tuesdays, Thursdays and Saturdays.

Do some circuit training. To enhance your caloric expenditure, do weight training in a circuit format where you take short rest periods between each exercise. Do exercises that target all the major muscle groups and perform high repetitions with moderate weights. Some examples of exercises are dumbbell chest presses, dumbbell upright rows, one-arm back rows, overhead tricep extensions, bicep curls and lunges. Perform these exercises Mondays, Wednesdays and Fridays.

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