Do you have a late-notice party or event to go to in seven days? Or maybe you have finally decided to take charge of your health by setting weekly Weight Loss goals. Whatever the reason may be, know that there are many helpful ways to get you shedding off pounds within 1 week.

1. Watch, Yes, Watch Your Calorie Intake

3,500 Calories give you one pound of weight. That means you must reduce total intake by a minimum of 500 calories per day in order to lose 1 pound weekly. The Centers for Disease Control recommends gradual and steady weight loss over drastic and short term. Studies show that the former is more successful at helping dieters keep off weight in the long run. Also, a 5% – 10% maximum total weight loss goal is recommended initially.

2. Lessen The Salt

Too much salt causes Weight Gain. It retains a lot of water in your system. Lightly season soups, and meat or vegetable dishes during meals. Stay away from salty snacks and Food preparations. You will need to refuse some of those all-time Filipino favorite food items like tuyo, itlog na maalat, tinapa, and shrimp bagoong.

3. Lay Off The Sugar

Sugar is a major cause of weight gain. It packs a lot of calories and sadly, empty ones. Sugar broken down is carbohydrates and turns to fat. It affects Body insulin and blood sugar levels; that causes imbalance. You end up desiring more sugary foods in short a time after meals.

4. Lay Off Artificial Sweeteners

Research shows that these tend to cause more weight gain than true sugar does. Intake disrupts body metabolism and confuses the brain, triggering it to send signals that make the body crave for more sugar. Check labels and stay away from any that uses Saccharin, Aspartame, and Sucralose.

5. Lay Off Diet Sodas and Carbonated Drinks

There’s nothing more comforting than gulping down chilled sodas during a hot, sunny day. But if you want to shed those pounds, you’ve got to kick the habit. Trade Coke and bottled juices for water and natural juices. A team of researchers headed by Rosario Cuomo discovered that the presence of carbonated drinks in the body’s system prompts the brain to crave for more sweets.

6. Drink More Water

From prep school, teachers have been ingraining into students the need for six to eight glasses of water a day. This basic measure is still recommended today. Water helps flush out toxins from the body giving you a slimmer look. It facilitates good digestion giving you a lifted feeling throughout the day as body waste is expelled more regularly.

7. Get The Right Amount of Sleep

Sleep within the 6 to 8 hour time window. Sleeping less subjects you to food craving the next day while sleeping more sets you on a drowsy, inactive mood the next day.

8. Do Body Stretching at Different Times of the Day

Just one hour of stretching spaced throughout a day burns 180 calories. So take short breaks in between book readings, watching TV, and paperwork.

9. Carry Your Child for Exercise

Store that baby carrier or stroller for a while and just do some good old-fashioned parenting by lifting your baby close to your body and carrying him around. It’s good for family bonding and body toning. Just one hour of doing this burns off 200 calories.

10. Skip The Elevator

Use the stairs whenever your can. An hour of stair climbing (or descending) trims 200 calories off of you. Carrying moderate loads like groceries, laundry, and other average weighing stuff increases the burn to 500 calories.

11. Walk, Walk, and Walk!

Increase the number of minutes you do actual walking and you’ll see the difference after 1 week. Calorie burn is at a minimum of 140. Walking with your dog increases that to 220, and brisk walking pumps it up to 270 calorie burn in one hour.

12. Cultivate Your Garden

Go green, help the environment, and help yourself in the process. Planting and tending allows for a good release of body sweat. It’s a great workout that pays off. Afterwards, you get to enjoy relaxing your mind by taking a good view of your creation.

13. Trade White Rice for Brown Rice

Yes, it can be a bit higher on the budget, but investing in health is a great way to spend your money. Brown rice is high in fiber; it helps keep you full in between meals.

14. Dance Your Unwanted Pounds Away

This is a proven method, dancing is great for losing weight and toning the body. Learn new moves, practice old steps. Dance to online instructional sessions at least 4 times in a week and target for a minimum of 20 minutes accelerated heart rate. Check out Roni Traver’s story for inspiration.

15. Trade Plain White Bread for Wholemeal Bread

This may mean buying a more expensive plastic bag of Pandesal or skipping a trip to your favorite Panaderia. Getting better bread products would need you to go to specialty stores.

16. Nurture a Positive Spirit

Mood and behavior are directly related to weight. Pessimism is already one’s defeat just waiting to happen. Be positive about your weight goals and you’ve already set yourself to succeeding. When spirits are high, things become doable and achievable. When spirits are down, no steps are taken towards achieving goals. Worse, the body tends to look to food for solace, making a person crave for more and more “comfort food.”

17. Choose Your Sauce

Avoid cream based salad and pasta sauces as well as meat dishes. Choose tomato-sauced meals over milk, cheese, and cream-based ones.

18. Eat Your Potatoes Right!

Dish deep fried potatoes. Choose boiled and baked ones instead. Potatoes baked in their skin are very healthy for you. Use cottage cheese to flavor, avoid cheddar.

19. Watch What You Eat, Literally!

Pay attention to your eating habits. While it’s good to keep family or friendly conversations going during meal times, be aware of the amount of food you down at the table. Sticking to a single, complete plate of serving also works. Once you finish your plate, don’t go for seconds.

20. Have a Daily Dose of Eggs

Studies show that consuming eggs as a morning start cuts your calorie intake by up to 400 per day. Eggs keep you full for longer periods and lessen food cravings. A number of experts recommended having 2 eggs for breakfast.