If you want to lose 7 pounds in 7 days, you may need to have an honest look at whether this is really your goal. Shedding a pound every day may be possible, but it definitely won’t be safe or sustainable, and it probably won’t be fat that you’ve lost.
Trimming body weight can be a tricky process. Too often, you may vow to exercise every evening and eat healthily, only to end up over-indulging in chocolate on day two. This may well occur because you have used too extreme of an approach.
You could end up lacking energy, feeling empty and unsatisfied. But not anymore! You don’t need to starve yourself. Here is the easiest way to lose weight in just 7 days.
Theoretically, you should lose weight if your daily calorie intake is less than your body uses. A calorie deficit can only be achieved by either eating less or by eating your normal meals and then exercising to burn off that extra energy so you use more than you consume.
There is no magic pill that will accelerate your calorie deficit or metabolic rates. The only solution is to create a calorie deficit (10).
The greater the calorie deficit, the quicker you are likely to lose weight. You can do this by eating less and exercising more, up to the point that you can see results. Continue to taper your eating and increase your exercise routine to see better, faster results.
However, don’t overdo your calorie restriction or exercise as this may create health troubles for your body (11).
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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’ll need to put in a lot of effort to achieve your goals.
One such effort is exercising every day, permanently switching your diet to nutritious but low-calorie meals, and changing your lifestyle habits (14).
While losing 7 pounds or more in a week might be possible, it’s certainly not safe, healthy, or sustainable in the long term.
When you lose 7 pounds in 7 days, the following are likely to happen:
Looking at this, we can say that it is not healthy, safe, or sustainable, and certainly not a long-term solution to target losing 7 pounds in 7 days.
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 1 pound per week, it will take you 7 weeks to hit the 7-pound mark. If you manage to hit the 2-pound maximum healthy weight loss per week, you’ll achieve the target in less than 4 weeks (3).
If you still want to pursue short-term weight loss, here are some tips to lose as much weight as you can in a week.
You should keep in mind that you are unlikely to lose much fat in such a short period and any weight loss over about 1-2 pounds will not be meaningful or sustainable.
Avoid Processed Foods
Consuming a simple diet that contains whole foods is one of the fastest ways to lose weight.
Whole foods are very filling, particularly if they are fiber and protein-rich. They can ensure you consume fewer calories and stay fuller longer.
Although you’re not getting a lot of calories, eating these foods will be incredibly satisfying (22).
Read more: How To Lose 3 Pounds a Week According To Experts
Eat Fewer Calories
Reducing the number of calories you consume is an essential factor for losing weight faster.
If you’re eating too many calories, you may not lose weight in the 7 days but actually gain weight instead (20).
Here are a few tips for you to regulate your calorie intake:
Try Resistance Training
You can’t rely on dieting alone to cut significant weight in under 7 days. You must also exercise to burn fat.
Researchers have found that resistance training can lead to a weight loss similar to regular cardio exercises. In addition, it will help you maintain your strength and muscle mass even as you burn fat (6).
An example of resistance training is lifting weights.
A full-body workout can also help 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 might also help conserve your metabolic rate, which declines when you lose weight (16).
Try High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is another highly effective way of burning calories.
As with lifting weights, HIIT will help build your muscles, reduce your fat storage, and boost your metabolism, contributing to faster weight loss (9).
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 of more than a minute in between reps or runs.
Eat Fewer Carbohydrates and More Proteins
You can actually lose a lot of weight if you follow a low-carb diet.
Someresearch has shown that a low-carb diet can be one of the most effective ways for losing weight (2).
Many different diets can be effective, as long as they help you create a caloric deficit and are easy for you to stick to.
A short-term cut in carbs can also lead to a loss in water weight and bloating. When you eat fewer carbs, you may see a difference in your pounds the next morning.
It can also help to increase your protein intake when you’re trying to lose weight.
Researchers have found that protein can help keep you full for longer, reduce your appetite, and boost your metabolism. So, you should increase your eggs, fish, and lean meat intake (18).
Incorporate Intermittent Fasting into Your Schedule
Intermittent fasting is another way of creating a calorie deficit to promote weight loss.
This method has proven to be effective for some people (7).
It works by helping you reduce your overall calorie intake in a short period. When you don’t eat, your body will use stored fats to produce energy, which leads to weight loss.
If you’re combining fasting and workouts, make sure to fast when you’re not in the gym. You should not do exercises on an empty stomach.
Be Active Always
Remember that you need to burn as many calories as possible each day. Therefore, you should make sure that you’re always active.
How active you are during the times when you’re not working out is very important and plays a crucial role in obesity and weight loss (13).
So, you should change your lifestyle habits a little. If you drive to your workplace, 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 up more, don’t just sit down. Clean your house more often if you have time as this can help you burn a lot of calories.
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Reduce Your Water Retention
Several ways can help you reduce your water weight and become lighter and more lean, including:
While it might be possible to shed 7 pounds in 7 days or even more in the same duration, this amount of weight loss is not a practical, long-term solution. Putting this kind of short-term pressure on the body can significantly impact your physical and mental health.
How much weight you can realistically lose in 7 days is dependent on factors such as your current weight, activity, diet, and lifestyle. It also depends on the percentage of your overall body weight that 7 pounds adds up to.
Most fitness experts and physicians agree that around 1-2 pounds of shedding per week is healthy. It is a safe and sustainable goal to achieve in the stipulated duration and will not lead to unhealthy side effects. (1)
The kind of caloric deficit that is needed to shed weight rapidly is not generally recommended. The reasons for this advice stem from the following:
This depends on how much weight you’re trying to lose in a 7-day period. If your aim is to shed around 1-2 pounds in 7 days, then it is very much possible.
Even with a larger weight loss goal such as 7 or 10 pounds in a week, the results can be achieved through effort and dedication. However, this kind of rapid weight loss is not recommended.
To lose weight systematically, it is advised that you aim for realistic goals each week that help create a habit of healthy eating, regular exercise, and overall well-being.
In a previous article, we mentioned how to lose 10 pounds in a month as well as weight loss workouts to achieve this. Let’s take a look at a sample meal plan to lose weight.
Here is a sample 7-day meal plan to lose weight that may help you achieve your goals. You should keep in mind that you can substitute any ingredients that you cannot access from your local store. You just need to make sure your weight loss diet replacements have a similar nutritional value and calories.
First day
This is your first day meal plan and amounts to less than 1,400 calories.
Second day
The meal plan for your second day amounts to less than 1,200 calories.
Third day
The meals here amount to less than 1,100 calories.
Dinner:
Read more: Lose 20 Pounds In 2 Months With This Expert-Approved Guide
Fourth day
Here, your daily calorie intake is still low and you’ll consume fruits only.
Fifth day
Here, you will only take raw or cooked vegetables.
Sixth day
Here you will eat the same foods as on days 4 and 5, but without potatoes or bananas.
Seventh-day
On the final day, you’ll only eat bananas and drink milk. You can consume them in smoothie form.
While fasting for 7 days can lead to fat loss, it’s important to understand the logic of the process:
In conclusion, while fasting for 7 days can contribute to fat loss, it’s important to approach it with caution and tailor it to individual needs after considering all the health implications. It also is not safe for everyone and should only be done under medical supervision. Consult your healthcare provider if it is something you are interested in.
It is advised that workouts during a 7-day fast be on the lighter side if done at all. This is because:
Again, consult your healthcare provider for individualized advice.
On average, most estimates suggest that for a healthy weight loss, 1-2 pounds can be lost in 7 days. If you fast for this duration, the weight loss can be even higher i.e. somewhere around 1 pound a day, which would translate to 7-10 pounds in a week. (5)
However, many studies have shown that rapid weight loss induced by a 7-day fast is mostly a reduction in water weight. As you fast, your body uses up stored glycogen for energy, which is bound to water molecules. (21)
This weight loss may not be sustainable and may return when you resume your regular eating habits.
To achieve a weight loss of 7 pounds in 5 days, you must follow a severe calorie restriction. For example, a woman who weighs 135 pounds and performs light workouts each week would theoretically lose 7 pounds in about 4 weeks after a calorie deficit of 1,000 calories a day, which is extreme and unrealistic (4).
In addition to calorie restriction, a workout routine is needed. However, achieving this rapid pace of weight loss may not be sustainable or healthy in the long term.
Some of the risks of such quick weight loss include:
A safer and more sustainable pace of weight loss is 1-2 pounds per week. Consult your healthcare provider or a registered dietitian for individualized recommendations.
The diet plan and lifestyle changes mentioned here may help you lose 7 pounds in 7 days. However, you should remember that most of the weight you’ll lose is water mass and you’ll most likely regain it as soon as you resume your normal eating habits.
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