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Blog Weight Loss Lose 7 Pounds In 7 Days: Getting Real About What It Takes To Drop A Pound A Day

Lose 7 Pounds In 7 Days: Getting Real About What It Takes To Drop A Pound A Day

fastest way to lose weight

If you want to lose 7 pounds in 7 days, you need to be ready to work towards this goal. Shedding a pound every day might be possible, but it won’t be a walk in the park. With a bit of luck, you can lose 7 pounds in just a week, together with the right disciplined and steadfast approach.


Trimming weight can be tricky. Too often, you might vow to exercise every evening and eat healthy, only to end up over-indulging in chocolate on day two. This may very well happen because you have used the wrong approach. You could only end up lacking energy, feeling empty and unsatisfied. Well, not anymore! You do not need to starve yourself; here is the easiest way to lose weight in just 7 days.

How To Lose Weight

You can only lose weight if your daily calorie intake is less than what your body uses. This calorie deficit can only be achieved by either eating less or by having your normal meals and then exercising to burn that extra energy so that you use more than you consumed.

There is no magic pill you can buy to swallow on a daily basis to increase your calorie deficit or metabolic rates. You only need to create a calorie deficit (7).

How To Lose 7 Pounds In 7 Days?

The greater the calorie deficit, the quicker you will lose weight. You can do this by eating less and exercising more, up to the point where it no longer becomes safe or realistic.

However, do not overdo your calorie restriction or exercise as you might create health troubles for your body (8).

How To Lose Weight In A Week

So, how can you flatten that belly in just seven days? Is it even possible to lose considerable weight in just a week?

To lose any amount of weight you will need to put in a lot of effort to achieve your goals.

One such effort is by exercising every day, permanently switching your diet to nutritious but low-calorie, and changing your lifestyle habits (11).

Read More: 15-Pound Weight Loss: Discover How To Make Food Work In Your Favor

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Is It Safe To Lose 7 Pounds In 7 Days?

While losing 7 pounds or more per week is possible, it is certainly not safe and healthy.

If you lose weight rapidly, you will only eradicate water from your body and not your body fat. You can’t safely burn 7 pounds in just a week (5).

Fast weight loss also flushes out stored glycogen and lowers your insulin levels. Glycogen holds about three times its weight in a liquid state.

Reduced insulin may also lead to less water retention (9).  

Short-term and intense eating plans are considered to be crash diets. This means that your weight is likely to rebound after the 7 days.

In addition, due to their restrictive nature, these diets are exercises that might not be good for you if you have a history of pre-existing conditions and eating disorders.

Looking at this we can say that it is neither healthy nor safe nor sustainable, and not a long-term solution to target losing 7 pounds in 7 days.

So, How Many Pounds Should I Safely Lose Per Week?

It is recommended that you shed only 1 to 2 pounds per week. By following this target, you have a more manageable and safer weight goal to achieve your targets.

If you lose, say 1 pound per week, it will take you 7 weeks to hit the 7-pound mark. If you manage to hit the 2 pounds’ maximum healthy weight loss per week, you will achieve that target in less than 4 weeks (2).

Tips To Lose 7 Pounds In 7 Days

If you still want to pursue short-term weight loss, here are some tips to lose 5 pounds in 7 days or 7 pounds in a week.

Keep in mind that you are unlikely to lose much fat in so short a period and any weight loss is not meaningful or sustainable.

lose 7 pounds in 7 days

Avoid Processed Foods

Consuming simple diets containing whole foods is one the fastest ways to lose weight.

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Whole foods are very filling especially if they are fiber and protein-rich. They can ensure that you consume fewer calories and stay fuller longer.

Even though you are not getting a lot of calories, eating these foods will be incredibly satisfying (17).

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Eat Fewer Calories

Reducing the number of calories you have is an essential factor for losing weight faster.

If you are eating too many calories, you will never lose weight in the 7 days. Instead, you will gain even more (16).

Here are a few tips for you to regulate your calorie intake:

  • Count them: Weigh the foods you are going to eat using a calorie counter tool. Keep your daily intake way lesser than the amount of energy you burn.
  • Don’t drink sweetened drinks:  Cut back your consumption of sodas and juices. Instead, opt for zero-calorie drinks, coffee, tea, or water. Protein shakes can be good for you if taken as a meal replacement or post-workout snack.
  • Take lean proteins: Lean proteins have less fat. They include fish and chicken.
  • Eat veggies: Fill your meals with vegetables. Be sure to reduce the intake of refined carbs and added sugars in your veggies.
  • Eat during your mealtimes: Reduce snacks and do not eat anything after evening meals.
  • Cut condiment consumption: Limit sauces and condiments in your diet. They contain a lot of calories (13).

Try Resistance Training

You can’t just rely on dieting alone to cut 7 pounds in under 7 days.

You must exercise to burn fats.

Researchers have found out that résistance training can lead to a weight loss similar to regular cardio exercises. Additionally, it will help you maintain your strength and muscle mass even as you burn fat (3).

An example of resistance training includes lifting weights.

A full-body workout can use up your stored glycogen and make you lose water weight. This will lead to a fast (although temporary) decline in your weight.

Lifting weights will also increase your metabolism rate, which declines when you are on a diet (12).

lose 7 pounds in 7 days

Try High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is another highly effective way of burning calories.

Just like lifting weights, HIIT will help build your muscles, reduce your fat storage and boost your metabolism. This will lead to faster weight loss (6).

For better results, perform HIIT four times a week. Make sure you do this training with all your effort and energy. Rest for a few seconds. Do not take a break for more than a minute in between reps or runs.

Read More: HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore

Eat Fewer Carbohydrates And More Proteins

You can actually lose a lot of weight if you follow a low-carb diet.

Research shows that a low-carb diet can be one of the most effective ways to lose weight and improve your general health (1).

A short-term cut in carbs can also lead to a loss in water weight and bloating. When you eat fewer carbs, you will see a difference in your pounds the next morning.

It is therefore essential to drastically reduce the amount of starch and sugar you take every week. You can replace any of the food containing these micronutrients with vegetables.

Other than cutting carbs, you also need to increase your protein intake.

Researchers have shown that protein can help keep you full longer, reduce your appetite and boost your metabolism. So, increase your eggs, fish, and lean meat intake (15).

Incorporate Intermittent Fasting Into Your Schedule

Intermittent fasting is another way you can create a calorie deficit to promote weight loss.

The method has been shown to be effective for some people (4).

It works by helping you reduce your overall calorie intake over a short period. When you don’t eat, your body will use stored fats to produce energy, leading to weight loss.

If you are combining fasting and workouts, be sure to fast when you are not in the gym. You should not do exercises with an empty stomach.

lose 7 pounds in 7 days

Be Active Always

Remember that you need to burn as many calories as possible per day. So, make sure that you are always active.

How active you are during the times you are not working out is very important and plays a crucial role in obesity and weight loss (10).

So, change your lifestyle habits a little. If you take a car to your workplace, then try walking if it’s not too far, or park a little further away.

Instead of using a lift or escalator, take the stairs. Go for walks during your free time. Stand more, do not just sit down. Clean your house very often if you are free. This can help you burn a lot of calories.

Reduce Your Water Retention

Several ways can help you reduce your water weight and become lighter and leaner.

They include the following:

  • Drink coffee: The caffeine in coffee will help you burn more calories and lose a lot of water.
  • Drink more water: Unless you have a health issue causing water retention, staying properly hydrated will actually help prevent bloating.
  • Do not take things you are intolerant to: Eating foods you are prejudiced to will lead you to water retention and a lot of bloating. Avoid any foods containing gluten and lactose or any other ingredient you are intolerant to.
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7-Day Diet Plan For Weight Loss

Here is a sample 7-day meal that will help you achieve your goals. Keep in mind that you can substitute any ingredients that you cannot access from your locale. You only need to make sure that your weight loss diet replacements have the same nutritional value and calories.

lose 7 pounds in 7 days

First Day

This is your first-day meal and amounts to less than 1,400 calories.


  • One slice of whole-grain bread
  • You can smear two tablespoons of peanut butter to the toast.
  • A half grapefruit.
  • You can take a cup of coffee or even tea.


  • A slice of whole-grain bread.
  • A half-cup of tunas
  • You can optionally take tea or coffee.


  • 85 grams of meat mixed with a full cup of green beans.
  • One small apple.
  • One banana
  • A cup of vanilla-seasoned ice cream.

Second Day

The day for your second day amounts to less than 1,200 calories.


  • A slice of whole-grain bread.
  • A hard-boiled egg.
  • A banana.
  • One cup of tea or coffee (This is optional)


  • A hard-boiled egg.
  • One cup of fresh cottage cheese.
  • Five saltine crackers.
  • You can optionally take a cup of tea or coffee.


  • 2 pieces of hot dogs, make sure they don’t have a bun.
  • A Half cup of fresh carrots
  • Another half cup of broccoli.
  • A banana.
  • A quarter cup of vanilla-seasoned ice cream.


Third Day

Here the meals will amount to less than 1,100 calories.


  • A slice of low-fat cheddar cheese.
  • Five saltine crackers.
  • One small apple.
  • One cup of tea or coffee (optional)


  • A slice of whole-grain bread
  • An egg cooked in whichever way you like.
  • You can take a cup of tea or coffee.


  • 250 grams of tuna.
  • One banana.
  • A cup of vanilla-seasoned ice cream.

Fourth Day

Here your daily calorie intake is still low. You will consume fruits only.


  • One medium apple
  • A bowl full of blueberries


  • A bowl full of cantaloupe
  • One medium orange


  • A bowl full of watermelon


  • One medium orange


  • One medium-sized pear
  • A bowl full of kiwi


  • A bowl full of mixed berries

Fifth Day

Here you will only take raw or cooked vegetables.


  • One sweet potato
  • One baked potato


  • A bowl full of cabbages


  • A mixed salad with the following ingredients: lettuce, carrots, tomatoes, and cucumber.


  • A bowl full of raw broccoli. You can steam them.


  • A bowl full of kale 
  • Arugula mixed with asparagus


  • A bowl full of chopped cucumbers

lose 7 pounds in 7 days

Sixth Day

Here you will eat the same foods as days 4 and 5. However, there are no potatoes or bananas.


  • One apple
  • A bowl full of watermelon


  • A bowl full of cherry tomatoes


  • Mixed salad


  • A bowl full of chopped cucumbers


  • One kale salad containing carrots or cucumbers
  • A bowl full of fresh strawberries


  • One apple

Seventh Day

On the last day, you will eat bananas and drink milk only. You can consume them in smoothie form.


  • Two bananas
  • A glass of fresh milk


  • A glass of smoothie containing skim milk and a banana


  • A cup of wonder soup


  • A cup of smoothie containing skim milk and a banana


  • A cup of wonder soup
  • One banana

Final Thought

The diet plan and lifestyle changes mentioned here might help you lose 7 pounds in 7 days. Just remember that most of the weight you will lose is water mass. You will be likely to regain it as soon as you resume your normal eating habits.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects (2007, pubmed.ncbi.nlm.nih.gov)
  2. Calorie counting made easy (2008, health.harvard.edu)
  3. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects (1997, pubmed.ncbi.nlm.nih.gov)
  4. Fasting for weight loss: an effective strategy or latest dieting trend? (2015, pubmed.ncbi.nlm.nih.gov)
  5. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition (1992, pubmed.ncbi.nlm.nih.gov)
  6. High-Intensity Intermittent Exercise and Fat Loss (2010, ncbi.nlm.nih.gov)
  7. How to naturally lose weight fast (2018, medicalnewstoday.com)
  8. How to safely and effectively create a calorie deficit for weight loss (2020, medicalnewstoday.com)
  9. Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes (2007, pubmed.ncbi.nlm.nih.gov)
  10. Nonexercise activity thermogenesis in obesity management (2015, pubmed.ncbi.nlm.nih.gov)
  11. Rapid Weight Loss? Not So Fast! (2014, medscape.com)
  12. Resistance training conserves fat-free mass and resting energy expenditure following weight loss (2008, pubmed.ncbi.nlm.nih.gov)
  13. Sauces, spices, and condiments: definitions, potential benefits, consumption patterns, and global markets (2016, pubmed.ncbi.nlm.nih.gov)
  14. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day (2009, pubmed.ncbi.nlm.nih.gov)
  15. The role of protein in weight loss and maintenance (2015, pubmed.ncbi.nlm.nih.gov)
  16. Understanding and addressing the epidemic of obesity: an energy balance perspective (2006, pubmed.ncbi.nlm.nih.gov)
  17. What are ultra-processed foods and are they bad for our health? (2020, health.harvard.edu)
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