A lot of people go to the gym, get on diets and make changes to their lifestyle because they are tired of looking at excess body fat in unwanted areas on the body.

Below we provide some tips that are sure to help you lose fat in just one week. While you shouldn’t expect any miracles in one week, you can use the results to fuel your motivation to continue these healthy lifestyle changes that are proven to reduce fat and could see you shedding weight over the course of the next few months.

Avoid Excess Carbs
Although carbs are required for energy and should not be removed from one’s diet, the consumption of too many carbs results in the body storing them as fat. If you are consuming empty calories from carbs such as through white bread, cake or non-wheat pasta, you may be contributing to your body’s fat storage. Instead of loading up on the bread or sandwiches at dinner, opt for other sources of carbs like fruits or vegetables.

Cut Out Soda
According to a sugary drinks and obesity fact sheet published by Harvard, the rising consumption of sugary drinks, like soda, is a major cause to obesity. In fact, a typical 20-ounce soda has upwards of 240 calories, rivaling that of a small meal. In addition to excess calories, these drinks can contain almost 20 teaspoons per drink and lots of corn syrup. Corn syrup, a form of sugar, is not processed effectively by the body and is its overconsumption is commonly linked to heart attacks, strokes, cancer, dementia and diabetes. Next time you are craving a soda opt for a water instead; water won’t cause fat and can actually help you to curb food cravings.

Eat More Protein!
We say this a lot here on the Big Al’s blog and you’ve probably heard this elsewhere. Eating foods like wild-caught salmon, lean meat, nuts, eggs and Greek yogurt can actually help you avoid consuming calories. Because about 25 percent of calories in each gram of protein are burned in the digestive process compared to only about six percent in carbs this means you are avoiding about 40 calories for every 50 grams of protein you eat compared to the same amount of carbs.

Avoid Processed Foods
If you are unsure what processed foods are just try to avoid foods that come in a bag or a box. These foods tend to raise blood sugar levels, contain excess sugars, calories and fat, and degrade your body’s ability to burn fat.

Lift Weights
More research from Harvard: 30 minutes of weight training per week has a greater reduction on your waist than almost any other variable. Weight training actually helps you to burn calories even after you are working out, making it one of the best solutions for someone who wants to shed excess calories and improve their body. While this may not be one of the quickest ways to visibly lose fat in a week, the long term benefits are highly documented.

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