This is a quick weight loss plan method used by fitness models to lose weight quick naturally anytime they need it. Quick weight loss can happen with some extra effort from you and the right information. Here, your goal is to lose 7 pounds in a week. To lose 7 pounds you need to create a deficit of 24500 calories at the end of the week which is equivalent to 7 pounds (1 pound = 3500calories).

An average American per day calories consumption counts to 3790 calories for the years 2000-2002 as per the statistic of FAO (Food and Agriculture Organization) of the United Nation. The per capita daily caloric intakes are way too high. Many people who want to lose weight fast are taking even higher consumption of calories. The American College of Sports Medicine (ACSM) guidelines for minimum safe level calorie consumption to lose weight are 1200 calories for women and 1800 calories for men.

An average American women can create a calorie deficit of 2590 (3790 – 1200) calories just from your total calorie consumption in a day to lose weight quick. That leaves to a mere 910 calories to burn in a day to achieve the goal, and we haven’t considered Resting Metabolic Rate (RMR) or physical activities yet, which accounts for major calories burn in a day. I am not suggesting you to go on 1200 calories a day diet plan. Even if you want to you need to consult your doctor for diet plan less than 1800 calories a day to be on the safe side.

By now most of you are thinking "It easier said than done". Well, like I said before this is a proven technique, you just need to follow the rules and the result follows. The following are the techniques to live on low calories diet:

Techniques to maintain minimum calorie consumption and increase metabolism

• Divide your total daily caloric intakes into 5 - 6 small frequent meals. Let your breakfast be the largest portion of the meal in a day and the last meal before bedtime the smallest portion. Such meal frequencies will control hunger and binges. Another important reason for small frequent meal is to increase your metabolism.

• Take Green tea before every meal which control appetite and avoid binges. Green tea contain special component to subside hunger.

Green tea also uses body fat for energy.

• Always take food in its natural form, the way it is suppose to be taken. Always avoid taking processed or preservative food including fruit juice, even home made. Avoid junk foods at all times and consume less salt and fat (15% of your nutrient composition).

• Always maintain a balance diet with the right nutrient composition and avoid total restrictive diet. Experts suggest that the composition of your daily nutrient should be approximately 45% carbohydrate, 40% protein and 15% fat.

• Drinking water is still very important; take at least a minimum 8 – 10 glass (1.8 – 2.2 liters) of pure water.

• Try to abstain from alcohol for at least a week.

• Sleep 7 – 8 hours everyday without any interruption.

Dieting alone or controlling just your day caloric intakes is not enough for your weight loss goal. Keep in mind that you cannot lose weight permanently and maintain a good physique without exercise.

With this technique you will need to follow a different exercise routine known as High Intensity Interval Training (HIIT) to lose weight faster. This exercise routine (HITT) will not only burn maximum calories during the workout but also keep burning calories even after the workout up to 24 hours which is referred as Excess Post – Exercise Oxygen Consumption (EPOC). The duration the workout will be for 30 min for 4 – 5 times a week.

HITT is a very simple exercise routine comprising of aerobic exercises done much faster. What is important with this workout is to attain the state of EPOC. You need to follow a cycle of aerobic exercise routine which consists of 1 – 2 minutes of high intensity workout (For example, 1 – 2 minutes of Sprinting) followed by 1 – 2 minutes of low or moderate intensity workout(For example, 1 – 2 minutes of moderate speed running).

During your high intensity session you should reach your maximum heart beat rate to the point of losing your breath. After the high intensity session for 1 – 2 min, follow low intensity or moderate aerobic session for 1-2 min and continues the cycle for 30 minutes. Before you start your actual workout you need 5 minutes of warm up exercise at the beginning and another 5 minutes exercise at the end of the session to cool down your body and avoiding injury.