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The ultimate way to lose weight is to burn more calories than you eat each day in order to torch fat. Consuming oranges can be a potential aid for weight loss, but the citrus fruit shouldn’t be taken as the Holy Grail of weight loss.

The calorie content of oranges is low, and their natural sugar offers guilt-free sweet indulgence to your weight loss goals. You’ll still need to follow a balanced, calorie-limiting diet and exercise regimen regularly to lose weight. Bottom line: Oranges aren’t a miracle cure for fat loss and shouldn’t be seen as being so. Let’s know why oranges are a great help in shedding kilos.

 

 

 

Low-Cal Goodness

 

Despite being sweet in taste, oranges are relatively low in calories and help you create a calorie deficit. An entire Valencia orange contains just 59 calories, while an entire navel orange offers 69 calories. A cup of Valencia sections contains 88 calories, and an equivalent serving of navel sections contains 81. The main source of these calories is the natural sugar found in oranges, which provides energy to your muscles and brain. Only a small amount of these calories come from the fruit’s protein content.

 

Fibre Content

 

Oranges contain high amounts of dietary fibre and thus, they control your appetite. Fibre swells with water in your stomach and makes you feel full for longer after eating. Though, more research is needed to understand the role of fibre in weight loss, it has been observed that people who consume a high-fibre diet tend to be leaner. They are also less likely to gain weight and eat fewer calories than those who follow low-fibre diets. A Valencia orange offers 3 grams of fibre, 12 percent of the daily needs of women and 8 percent for men. Navels provide slightly more at 3.6 grams of fibre per orange. 

 

Eat and not Juice Oranges

 

To lose weight, make sure you snack on whole oranges instead of drinking their juice. Orange juice contains more calories than oranges; each cup contains 112 calories, almost twice as many calories as a whole orange. You can simply switch from a cup of orange juice to an orange every day to save consuming up to 19, 345 calories annually- this is equivalent to 5.5 pounds of fat. Orange juice also lacks dietary fibre and doesn’t keep you feel satiated like a whole orange. 

 

Rich in Vitamin C

 

Foods that are high in vitamin C, like oranges, may help with weight loss. A March 2005 Journal of the American College of Nutrition article found that people who consume more vitamin C, tend to have a lower body mass index than those who consume less vitamin C. Plus, consuming plenty of vitamin C helps you get rid of more fat during exercise than would occur if you didn’t consume enough of the nutrient. 

 

Including Oranges in Your Diet

 

There is no specific number oranges that you should eat in order to lose weight. You can only ensure that you load your diet with fruits such as oranges and vegetables for being healthy. Make sure you snack on them whenever you feel hungry and get the utmost of every benefit that they provide.

 

If you’re bored with eating plain oranges, get creative and use oranges in diet-friendly recipes. Top a spinach salad with orange sections, or combine sliced oranges with sliced fennel and toss them in olive oil vinaigrette for a sweet and satisfying salad.

 

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Can following a certain diet reduce belly fat? Is there a particular food that you can add to your diet to help whittle your middle? And what about sit-ups … do they really rid us of our bellies? Read on to find out the facts and myths about belly fat.

 

 

MYTH: Sipping green tea burns belly fat

 

Fact: This may be true in controlled studies, but the largest analysis on this topic found that even the most promising scientific results have been “modest at best.” Plus, you’d have to drink about seven cups of green tea a day to match the level of catechins (antioxidant compounds thought to be responsible for tea’s fat-burning potential) given to people in clinical trials—and, many bottled beverages are so processed they’re unlikely to contain any antioxidant activity at all. Green tea can be a healthy drink—and a calorie-free one, if you’re brewing your own and not adding sugar—but don’t expect to see weight-loss results just from this one dietary change.

 

MYTH: A calorie is a calorie (and fat is fat)

 

Fact: A 2014 study from Uppsala University and the Karolinska Institute in Sweden clears up this misconception once and for all: Researchers gave 39 men daily muffins made with either saturated fat (palm oil) or unsaturated fat (sunflower oil) for seven weeks. Both groups put on weight, but men in the saturated-fat group gained significantly more around their midsection. Those who ate the unsaturated-fat muffins, on the other hand, gained weight more uniformly across their bodies, and also saw a slight increase in muscle mass.

 

MYTH: Walking (or running) a mile burns 100 calories

 

Fact: You’ve probably seen lots of estimates like this: Spin class blasts 600 calories an hour! Swim 20 laps to burn off that candy bar! But those numbers are just that—estimates—and depending on your metabolism, you may burn considerably more or less. Even two women of similar age and body-mass index may notice significant differences in calorie burn: A 2013 University of Pittsburgh study, for example, found that when African-American and Caucasian women were placed on the same diet and exercise routine for six months, the white women lost an average of seven pounds more. The black women had lower resting metabolic rates, the researchers found, and expended less daily energy. In order to lose the same amount of weight, they’d need to work out more or eat less.

 

MYTH: A big belly is fine as long as you have a healthy BMI

 

Fact: Although body mass index is currently the best indicator of whether someone should be considered overweight or obese, experts agree that it’s not foolproof. Waistline, it turns out, also plays a major role in health outcomes: In a 2014 Mayo Clinic study, men and women with a large waist circumference were more likely to die younger (and more likely to die from heart disease, respiratory problems and cancer) than their slimmer peers, even when they had BMIs in the “healthy” range.

 

It’s no surprise to any of us that abdominal fat is bad for your heart and your lungs, but recent studies show that it’s also detrimental to your bones. Scientists used to think overweight people (especially men) had stronger skeletons and were protected against bone loss as they aged.

 

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Weight loss can become a difficult task, especially if you are trying to lose weight by depriving yourself of food. There are better and more effective ways to lose the side fat from around your waist. Food depreciation may only help you temporarily with risk of several side-effects such as sleep loss, fatigue and stress. Let’s help you get rid of that extra fat without posing risk to your health.

 

 

Think Healthy

 

The first thing you should do is switch to a healthy lifestyle that includes a balanced low-calorie diet. Avoid eating processed or unhealthy food and switch to fresh foods including fruits and vegetables. Quit unhealthy habits such as smoking and drinking. You should always look for opportunities to indulge in physical activities such as walking and climbing stairs. Enroll yourself in a sport of your choice and enjoy.

 

Yoga

 

Yoga can help you easily get rid of your side fat without much effort. Yoga offers some amazing poses and breathing exercises that can support your weight loss. Several yoga Pranayama include breathing modulations and deep breathing that can fill your lungs with fresh oxygen which is further transferred to the rest of your body. The increased oxidation throughout the body helps burns fat cells faster than normal. Deep breathing also promotes blood circulation and energy production in the body, which gives you more energy to become more physically active.

 

Yoga also offers padmasana, another effective breathing exercise, that can elevate your lost weight without much effort. To perform the pranayama, sit relaxed but straight on a flat surface such as a mat. Cross your legs to move into padmasana and straighten your back. With your thumbs, close your ears and use your middle fingers to gently put a little pressure on your eyes. Use your indexes to press your temples and place your ring and little fingers on the bridge of your nose. Breathe deeply and exhale gradually through your nose. Perform it for close to 10 minutes.

 

Zumba

 

If you like dancing, this one is for you. Zumba is a fitness program, developed in the mid 90s, based on dance and Latin and international music that usually lasts for 60-90 minutes. It incorporates interval training with alternative fast and slow rhythms along with resistance training. It’s effectiveness in improving fitness is the main reason for people to choose zumba for weight loss over other weight loss methods. People are taking more interest in zumba dance for weight loss as compared with learning it as a dance form.There are now several variations of zumba dance program depending on the country and the academy by which an instructor has received training from.

 

Image source: Shutterstock

 

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How to Lose Weight in a Week, is that the question on your mind? We have a solution – a 7 Day Weight Loss Plan. When it comes to losing weight, many of us look either for an easy weight loss plan or a quick fix. We all want to lose those pounds fast. There are diet pills and extreme dieting programs that we can resort to for quick weight loss, but they are not for everyone. You may lose weight with them, but it is very difficult to keep it off. On the other hand, if you go for a natural way to lose weight, you may not lose significant weight in short span of time but it is more comfortable.

 

 

Losing weight in 7 days may seem impossible, but it isn’t. How to lose weight is a big challenge for anyone. When going with a natural approach to losing weight in a week, you can lose a couple of kilos. And following the program, you’ll be able to throw off 5-6 kilos in a month, taking on your way to a healthy weight loss.

For 7-day weight loss plan, you need to make a few changes to your lifestyle. Everyone knows the golden rule for losing weight ‘Eat less and exercise more’. Besides, you need to know a few more, such as ‘drink water instead of soda, portion control and not indulging in unhealthy snacking.

 

Read: 10 Ways You Can Lose Weight with These Super Simple Daily Habits

 

For a successful ‘lose weight in 7 days’ program, arm the following tips up your sleeves.

 

Eat healthy and regularly

 

You must consider what you can add to your diet, not what you should take away when on a 7-day weight loss plan. You need to eat a lot of fruits and vegetables; they keep you full and also displace fat in the diet. Buy a variety of vegetables and incorporate them into meals.

You need to be consistent with your meals, do not skip meals, especially the breakfast. However, everything should be portion controlled and no second helpings. Eat a well-rounded diet with balanced nutrition. To lose weight in 7 days, you need to make dietary changes such as cutting back on carbohydrates, avoiding dressings, butter, salt, sugar and fried foods. It is better when you prepare the foods yourself as you know exactly what you are eating.

 

Eat proteins with every meal

 

Protein foods are more satisfying than foods loaded with carbohydrates or fats. Eating protein sources can be your weapon to lose weight. You need diets higher in protein and moderate carbohydrates to preserve muscle mass and encourage the fat burning process. Some of the excellent protein sources are yoghurt, cheese, nuts and beans.
Keeping track of calories

To ‘burn more calories than you consume’ which is THE ‘weight loss mantra,’ you need to keep a calorie count of burned and consumed calories. For any weight loss program, not just for a 7-day weight loss plan, you are required to do the same. Aim for burning more calories each day through small, calorie-burning activities such as taking the stairs instead of the elevator or brisk walking whenever you get time.

 

Have healthful snacks

 

This one is important especially for those who have the habit of snacking throughout the day. If you continue to do so, it will be very difficult to lose weight in a week but choosing healthy alternatives for wafers, cookies or buns can help your cause. Ideally, cut vegetables into snack-size portions and carry them to work.

Keep all that junk food away from your reach. Chips, cookies, ice cream and snackers may tempt you; say no whenever they are offered to you. It is time for healthy food substitutions so, stock up on fresh vegetables, fruits, oatmeal, nuts and whole-wheat snackers. When hunger pang strikes, you can eat a big salad that has loads of fibre-rich vegetables, topped with a little lean protein (chicken, salmon or tofu). In other words, you will be on your way to lose weight in a week with healthful snacking habits.

 

Read: 6 Tips and Trick to Avoid Weekend Weight Gain

 

Control cravings for sweets

 

If you are used to having sweets and feel the craving for them, do not relent. Instead of cookies, candy or any other high-calorie stuff, have a chewing gum. That’s what you need when you are on a seven-day weight loss plan. You will be able to satisfy your craving without the excess of empty calories found in sweets.
Know the drinks for losing weight

How to lose weight isn’t so easy! you have to give up those diet sodas and flavoured beverages. Soda, diet soda, fruit juices and whole milk add unnecessary calories to your daily intake. Instead of the aforementioned beverages, drink lots of water and switch from whole-fat to skimmed or even soy milk. The little changes contribute to the cause and make a big difference.

 

Make exercise a part of routine

 

An exercise routine is elementary to any weight loss plan. Stick to those low-impact calorie-burning activities that suit your body. Never make the mistake of hoping for weight loss in 7 days with strenuous weight lifting for hours. You can do that after at least one month of preparation with mild exercises. The purpose is to burn calories and not building muscles.

 

You must go for an exercise regimen that you can stick to for a long-run. Make your exercise regimen a mix of activities that you like. When your aim is to lose weight in a week, work out for at least 45 minutes per day, every day of the week. Some of the best exercises that help you lose weight are as follows.

Skipping rope – Try to jump rope for 5minutes, and then take a rest. Try doing 2 to 3 sets of jumping rope per day.

Swimming – Try swimming; it is a full-body workout that can burn up to 500 calories in a 45-minutes session. During the session, also do high-intensity bursts as it boosts the metabolism.

Jogging or running – Many people start running/jogging because they want to lose weight. Jogging is one of the most effective exercises for weight loss; it helps burn more calories than many other weight-loss exercises. Running/jogging serves you well when you incorporate speed work or interval training into your running routine.

Bodyweight exercises – Bodyweight exercises such as push ups, pull ups, plank, squats and lunges are some of the excellent fat-burning exercises. You can make a workout session of push ups and lunges – push-ups will target your upper body while lunges work on the lower body parts (butt, hips and thighs). These are the exercises to help you achieve your target of 7-day weight loss plan.

Cardio – How to lose weight in 7 days? There is nothing better than cardio exercises to help you with your weight loss plan! The basic exercises that are done with a kettlebell, swimming, cycling, high-intensity interval training and hiking are excellent cardio exercises that burn calories. Besides, cardio helps improve circulation and endurance. 10 minutes of cardio burns 200 to 300 calories and works on several muscles groups (including arms, legs and core).

Strength training – Strength exercises (lifting weights, using resistance bands or using your own body weight) not only build strength and muscle but also burns calories. Moreover, they help rev metabolism.
Stay active

Besides exercise and eating regimen, try to stay active throughout the day. Physical activity is good for you whether you are trying to lose weight or not. Do house chores or things that require you to move.

 

Drink plenty of water

 

 

Read: Excess Water Intake Can be Fatal

 

You need to drink plenty of water or other calorie-free beverages. Thirst is often taken for hunger; don’t consume something that has calories in it. Water is what you really need. You can also drink some flavoured beverages and teas which have no calories.

Water has zero calories and little sodium, to aid weight loss process. Besides, drinking water flushes out impurities from the body and kick-starts metabolism. A few drops of lemon juice or a few mint leaves can be added to change the taste. Weight loss tip for a seven-day weight loss plan – carry a water bottle with you all day, to remind you to drink water constantly.

 

Make a plan for the long run

 

No matter you are figuring out ‘how to lose weight in 7 days’, but you must focus on realistic, achievable goals and lifestyle modifications that you can live with for years, instead of just weeks.

 

Stay motivated

 

Promise yourself, ‘for the next seven days, it’s nothing but healthful eating and exercises.’ Many are able to start their weight loss plan with enthusiasm but that keenness to lose weight keeps on getting dimmer with each passing day. The reason – lack of motivation. Don’t let your excuses discourage you from improving your body.You need a little push in the right direction and you will be on your way to lose weight in a week.

 

Take good rest

 

Good night’s sleep is crucial when losing weight. Add an extra 30 minutes to the sleep so that you are better rested. When you are refreshed, you don’t feel lethargic and don’t skip the exercises. Furthermore, a restful sleep (7 to 8 hours) helps improve metabolism.

Losing weight is a hard battle; you cannot get it over within a couple of days’ time. You won’t see results instantly and nothing will happen eventually. Be patient and keep going; you will get the results. If you don’t see changes even after a week, don’t get discouraged but keep your eyes on the weight-loss goal. Eventually, you’ll get there!

Hope, your questions regarding how to lose weight in a week / how to lose weight in 7 days have been answered in the aforementioned tips for 7-day weight loss plan. Try this weight loss plan and provide your feedback in the below comment section.

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