7 Easy ways to Lose 7kg in 4 weeks

Loosing weight can be tough, especially when there are so many different weight loss techniques out there and deciding on which one to use. I recently had the task to drop 7kgs in 4 weeks to compete in a lighter weight class for a local grappling competition. This was my first time cutting weight so i had no idea where to start. I did some research and came up with a variety of methods that helped me lose the weight.

Tip 1 Smaller more frequent meals
By having smaller meals and more frequent you’re less likely to overeat, and you’ll have a consistent supply of energy to help keep your body active. This will help your body burn calories more efficiently. Use protein shakes as meal replacements as they are quick and easy.

Tip 2 Cut out foods high in fat
Be sure to look at the nutritional values on everything that yuou eat. Try and avoid fatty foods especially those high in saturated fat. Try and eat high protein foods and vegetables (avoid potato).

Tip 3 No/limited carbs after 3pm
If you are going to eat carbohydrates be sure to eat them early in the day so the body has plenty of time to burn off the energy. Snacks like muesli bars give the body enough energy to hold out until your next meal.

Tip 4 Drink plenty of cold water
By keeping your body well-hydrated helps your muscles and organs to work quickly and efficiently. When your body is working well, it will boost your metabolic rate and help you to feel more energetic. Water can help your metabolism burn calories 3% faster. By drinking cold water is even better for weight loss as the body uses more energy to warm the water so it can be absorbed.

Tip 5 Exercise daily
The best time to burn fat through exercise is early morning before breakfast. This kick starts our metabolism helping us burn more calories throughout the day. Early exercise also promotes fat burning because our depleted glycogen stores force our bodies to target the fat stores as an energy source. Even if it’s just a quick run or doing some sit-ups and push-ups in the bedroom, try and do some form of exercise in the morning and visualise all the fat that is being burned.

Tip 6 Use l-carnitine before exercise
L-carnitine is used to regulate fat oxidation (burning) in the body. L-carnitine is responsible for transporting fat to the fat furnace in our cells called mitochondria. It is best to take 3-5g approximately 30 mins before exercise.

Tip 7 Eat earlier dinners
By eating earlier dinner gives your body time to digest and burn energy before falling asleep. It also increases the fasting time before breakfast in the morning which also helps for fat burning.

These 7 easy tips helped me personally drop the weight needed. The first week was probably the hardest as my body had to get used to the changes. After the first week it was easy, I would weigh myself each morning and night to monitor how my weight was going. I found these tips easy to use and I’m sure if I kept this up my weight would keep dropping. It is important to lift weights at least twice a week just to maintain strength, and keep up the protein in your diet. The most important thing is to try what is comfortable for you. Mix and match different techniques and find what works the best for you. Good luck and stay focused!

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