Sometimes we find ourselves in a hurry to get in a good shape as fast as possible. It might be for a wedding party to make that dress looking good. or you just need a quick plan to reduce the size of your waist or even getting ready for a photo session.

Whatever the reason you need to know it’s possible to lose weight in a week, but also you have to accept the fact that there is a limit to this process. to guarantee success take into consideration the safety of your body health and make it number 1 priority.  

How to Lose Weight in a Week
How to Lose Weight in a Week

Losing weight in a week is one of the most wanted things people need to accomplish. maybe someone has an interview in about 8 days and he needs to increase the chances of getting accepted by making himself looking healthier, more energetic and fitter.  Maybe you want to impress your friends or colleagues about how you can do such a thing in a short time.

How much weight can you lose during this period?  Well after considering keeping yourself healthy and energetic without making your stomach starving, it’s possible to lose between 5 to 10 pounds. which is very good and will make a noticeable difference to you and everyone else from your family members to your friends.

First I want you put in mind one important thing before reading the rest of this article. again your number one priority must be your safety no matter what! and then comes dropping weight.

In the end of this article I’m going to show you a few tips to make sure you won’t harm yourself, because reducing your weight in a week is kind of a dangerous decision if you do it carelessly.  

The Right  Planning1- The Right  Planning :

To make sure everything is going to be alright you have to plane the process for the beginning to end and know what is necessary to accomplish that goal. Specially when we talk about losing weight in just  7 days. I recommend that you get a journal and write down the actions and tools you will use in this period.

Write down the exercises, foods, habits and drinks ( you will know more about all of these below)  and everything that could help you.

Do the math:  Ask yourself these questions:

1- How much do i weigh?
2- How much weight do I need to lose ?  ( from 4 to 12 pounds)
3- Why is it important for me to accomplish this?  ( this question is very important to motivate you)
4-  How much time do I have everyday to exercise ?  

Answering this question in the beginning will help you a lot and will make things more clear.

One pound mostly equals 3500 calories. Let’s say you want to lose 8 pounds in the next seven days, which means you need to burn  8 * 3500 = 28000 Calories.

That equals:  28000/7 = 4000 calories per day !  you might be surprised from this number but there’s an important fact: our bodies burn calories every minute and it is different for each person.

By eating the right food and exercising everyday it’s very simple to increase the number of burned calories.

Depending on exercising and diet only is great plan to burn fat, but we are going to discover more things that have affect on our body from sleeping to yoga. you need to use all the possible weapon to win this battle!

Remember that you have a deadline (a week) and you need to use every possible thing to accomplish that goal no matter what !

2- The Right Diet :

The Right Diet
Eating 5 times per day is one of the best tips you can follow.

Start to eat 3 Meals and 2 snacks between them and you will never feel hungry again. while still losing weight at the same time, but you have to change what you eat first!

Cut back on carbs and sugar.  When the insulin goes down it is more easier to burn fat. and this will reduce your appetite and make you burn calories naturally.

Eliminate or limit those foods: Pasta , Peanut butter, Dressings, Chocolate, White bread, Guacamole, Dried fruit.French fries, potato ships, Sugary drinks, Candy bars, Most fruit juices, Cookies and cakes, Ice cream, Pizza, High calorie coffee drinks.

Replace them with: Meat, Fish, Vegetables, Fruits, Nuts and seeds, Tubers, Leafy greens, Salmon, Crusiferous vegetables, Lean beaf and chicken breast, Boiled potatoes, Tuna, Beans and legums, soups, cottage cheese, avocadoes, chili pepper, grapefriot, chia seeds, coconut oil, full-fat yougrot.

Make sure that you never skip any meal and drink water before every meal that will help you to feel more full.

Last thing I want to tell you about dieting is: It’s not about how much you eat, It’s about what you eat! so make sure you eat the healthy food and elminate the unhealthy from your diet, even if you eat more healthy meals than unhealthy ones you are gonna lose weight.

3- Exercising :

Exercising is very important factor to accelerate the process it can be as simple as fast walking everyday for 20-40 minutes.

Make a list of exercises for each day and stick to it. Everyday write down what exercises are you going to do.

It’s not necessary to have lots of money to buy expensive equipment to exercise. you don’t even need a gym membership.  all you need to do is a simple exercising at home.

Do cardio everyday it will help you a lot to increase muscle cells and reduce fast cells. you can do cardio training anytime anywhere for only 20 minutes!

you can try to go up and down your stairs from 10 to 15 minutes. or you can buy two dumbbells and use them regularly to burn more fat.  

the options are unlimited you just have to be willing to exercise.

To make things more clear here’s a video that show how to exercise at home

Include those moves in your daily training:

4- Sleeping :

Sleeping to lose weightTry to sleep at least 8 hours per day in order not to get calories you don’t need When you are awake more you will eat more food and you gain more weight.

I’m not telling you to sleep more than 9 hours. more than this is not good at all, but make sure to get enough sleep to recover your muscles after exercising and burn fat at the same time.

Sleeping also keeps your brain focus  and make a better decisions during the day.

Try to sleep and wake up at the same time everyday and make it regular.

When you don’t get enough sleep you tend to drink more coffee which might makes you gain more pounds. or you come back to your home and don’t have the energy to cook your food and then you decide to eat the unhealthy fast food.

That’s why sleeping well is very important it affects your diet directly and indirectly.

5- Drinking:

What we get into our bodies affects their shape and that Includes what we drink.

drinking to lose weight

Water: is the most important drink you have to consider in your plan. It has zero calorie and makes you feel less hungry and full.

Try to drink as much water as you can everyday, and if you feel bored from it add some fresh lemon slice or mint to make it’s taste better.

Drinking water before meals will make you eat less and boost your metabolism.

Vegetable juice is an excellent drink to get fiber and using it with snack between meals works perfect. you can also drink them before exercising to be more energetic.  

Green tea: It will make you burn more fat naturally daily just by drinking 1 or 2 cups !  and makes you feel better and relaxed.

6- Habits:

There are some habits to speed up the process not just for this week but forever.

1-Try to stop eating 3 hours before bedtime because the stomach takes some time before the food is completely digested which leads to a better sleep and a better diet.

2- Drink water after waking up: It boosts your metabolism

3- Keep moving not just exercising: you have to move your body as     much as you can every day to get the greatest results

4- Eliminate fast/ Junk food: they will harm your health by various ways not just gaining fat

5- Eat meals at regular times everyday it’s preferable to eat 3 meals and 2 or 3 snacks.

6- Eat slowly chew slowly and feel the delicious taste of your food by doing this you will feel full faster

7- Make Dinner your last meal everyday: Don’t eat after dinner and make sure you eat it 3 hours before you go to sleep

8- Eat snacks: Instead of eating foods contain lots of calories between meals eat snacks and drink juices without sugar.

9- Run or walk  3 times per week:  Running or walking fast burns lots of fat and build your lower body muscles.

10- Have a great Breakfast: It’s the most important meal of the day, provides you with necessary energy for your activities.

11- Eat in smaller plate: This is tricky but it works. try to make your plate smaller even if it’s full of food then you will feel as full as eating in a big plate and you eat less at the same time

7- Walking/ Running

walking/ runningRunning/walking  3 times per week is a great thing to do not just to lose weight but also for your body health in general.

you can start by walking fast for 20-40 minutes several times per week and then running slowly and aim to increase the speed of your running

I recommend you to run as fast as you can (Sprint) to get the best for your efforts

The best thing to do to get real results from running is to sprint. It’s better to sprint for 10 minutes than to run slowly for 30 minutes.

Sprinting burns more fat and Increase the size of lower body muscles and improve your heart activity.

Running slowly isn’t bad, but it will make you feel more hungry and eat more than you need.  

Make sure to drink enough water before and during running.

Run regularly until it becomes a natural habit.

Start small then go bigger.

8- Try Sauna :
Sauna to lose weight

Can you lose weight using sauna ? Sure,  Sauna makes your body work harder and your heart will pump faster. which will make you seat and lose extra weight.

If you set in sauna between 20-30 minutes you might burn between 200-400 calories which equals 4 pounds nearly !

150 Degree is a very suitable temperature to start with. try to take sessions twice a week to get the best results.

Don’t forget to drink as much water as you can from 2-5 glasses before starting sessions and of course after them because you lose a huge amount of water during sauna and if your body doesn’t have enough water it’s gonna be dangerous.

It’s recommended to use sauna after working out to relief your muscles and making you more relaxed.

9- Mindset:

To have success in achieving your best body ever, and to succeed at anything generally you got to have the right strong mindset.

Losing weight Mindset

You have to be willing to do whatever it takes to achieve that goal no matter what!

Know that if you didn’t make it in the first week that’s OK, Come back again and do it. try to change something to improve your exercise know where’s is the problem then do something about it.

Ask yourself why do you want to lose weight? and write down the reasons then read them everyday when you feel like giving up, they will motivate and encourage you to keep moving.

Try to list the things you hate about being overweight and look back again to things you want Visualize them. it’s a great strategy to set up your mindset for success.

Reward yourself every time you lose 2 pounds to be encouraged to achieve more and lose more pounds.

Don’t aim for instant results, things take time to happen and to see results you want wait a little it will come any way.

10- Important Safety Tips:

Don’t skip any meal for any reason. don’t be hard on yourself your body needs to be treated well to get in shape.

Skipping meals will make you more hungry and increases your appetite. It makes you gain more weight than you lose.

Don’t rush results it will come anyway, it’s just a matter of time and commitment and you will see your best body ever.

Don’t skip breakfast it’s the most important meal to provide you with energy.  it’s better to eat a high-protein breakfast to reduce carvings and calorie intake.

Don’t exhaust yourself in doing exercises if you feel tired take a rest for 3 minutes and resume. or you can stop it and redo it again the next day.

Make sure to track your weight to know how much you have lost or gained to know is this process working or not to make it better.

Avoiding sugar drinks alone will help you lose weight more than you think.

Drink 2 cups of water 15 minutes before every meal to make sure you feel full faster and boost your metabolism.

Eat and chew your food slowly.

Eat in a smaller plates than usual it works!

Get a nice sleep time every night because poor sleep is one of the reasons to gain weight.

11- after that week ?

See what you have achieved. then improve it !  If you achieved your goal congratulations!

If your body needs more than a week to lose weight it’s completely fine. Don’t let it discourage you and make sure your safety is more important than anything else don’t ignore that.


When you are focused and determined to do this it will come for you no matter what. Just know that the process takes some time may a week may two or even months, but eventually you will see results and try to improve yourself everyday. and you know what’s better than losing weight? it is keeping yourself in that shape and never go back to the old habits.

Tell us below in comments what’s your best tip from this list? and why?

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 Epic Weight Loss System That Works
Epic Weight Loss System 

Did you think before about why you don’t lose as much weight as you want ? In my opinion it is because of lacking one of those three important factors:  

1- Diet
2- Exercise
3- Motivation

If your system lacks one of them you will find it so difficult to lose weight or get in a good shape, you should balance them to get the best possible result .

If you have the best diet plan and started following it without exercising. I won’t say that you aren't gonna lose weight. but may be not as much as you want or it will take long time before you say your ideal body. and what about exercising and following a good diet without the motivation inside you? you will find it boring, hard and sometimes impossible.
If you decided to  exercise daily and motivate yourself to achieve your goal without a clear solid diet plan to put in mind. you might lose weight and improve your posture but not as much as it should be.  

Early men and women had great bodies which were lean, muscular and strong, Do you know why ?
First: because they were eating lots of vegetables and fruits, even the meat they were eating was poor in calories because it was (wild meat) not like the meat we eat now ! (Diet)

Second: They were doing much effort to get the food by running, jumping  and hunting animals. which means natural burning of calories and fat almost everyday (Exercising)
Third:  The desire to survive and to live was the motivator that made old men to work hard to get the necessary food and to run from the danger. There “why” was too big to make them do such activities  (Motivation)

It’s clear now why old people were have great body shape and strong muscles because of those 3 important factors:

Diet   Exercising  Motivation

So you should know that you need to balance between those 3 important factors to guarantee success in your journey to lose weight.  Then learn to keep your body healthy and never gain the weight you have lost before.

Now we will discuss the 3 factors and how you can apply all of them together:

1- diet

The most important question to ask yourself is: what’s your body supposed to look like?

Answering this question in the beginning of your Journey  will help you a lot and will save you lots of time and energy.

You need to know where you are and where you wanna go to reach your destination and choose the right shortest way to go there.  

Imagine If you want to go to any city from your home, What will you do? you will plan everything from knowing the distance, preparing map and the knowing how you are going to do it.

Losing weight is like any other goal,  you have to know the necessary tools, information and how you are going to do it.

Now days our bodies are likely to gain weight more than to lose it !  because of our habits and daily routine. you have to reprogram your body and your mind to burn fat to be healthy and in shape.  

Start giving up on bad meals and habits then replace them with good ones to help you get rid of overweight.

If you only depend on will power you won’t make it. it’s gonna be hard, most people gain the weight they have lost because they depend on hard diet without following a good solid plan.

I’m telling you to be smart and follow a good plan to make it don’t be hard on yourself, of course will power and motivation are very important but not enough.

Know that it’s not about how many fat cells you have in your body, it’s about the size of those cells.  for example when you train and your muscles go bigger in that process the size of muscles cells increases not the number of muscle cells. when you weigh 80 Kg you have the same amount of fat/muscle cells when you weigh 120 Kg .

Your goal should be eating right: the right food at the right time and eleminate all kinds of foods that makes you gain more than losing weight this process has to be naturally ( automatically)  to make things more clear:

What you eat is more important than how much you eat,  for example: Two groups A and B    

Group A: Eat Vegetables, fruits Nuts and Drink natural juices without calculating how much they eat.

Group B: Eat calculated amounts of fat and carbohydrates and vitamins and drink Juices with specific percentage of sugar

Guess Which group burns more fat and have a healthier body…..

Group A !  

Again it’s not amount how much you eat, but what you eat!   your first priority must be eating a healthy food and eliminate the unhealthy one and trust me you will get in a very good shape it’s as simple as that. Because when you under eat you force your body to store more fat to make sure you have enough energy to perform. that’s the biggest mistake lots of people make they don’t know that they harm themselves instead of getting any benefit.  

Now lets discuss the best mode to follow :  

1- Make sure you eat 3 meals per day: no more no less and include snacks (2-5 snacks) between them don’t be hungry under any condition.

2- If you really feel hungry at any moment try one these as snacks:  Apple, sugarless gum, water , walnuts, cucumber and boiled potatoes.

3- In the begging it’s okay to make mistakes: your job is to fix them and get feedback every time from others and aim to make your body healthier and better everyday.

4- Change the inside first then change the outside: First you have to change your mindset, beliefs and thoughts to succeed at changing your bad habits and your body. Be good at inner game as much as outer game.

5- Identify exactly what’s the problem then fix it ! it might be eating too much unhealthy food, drinking lots of carbonated water or not exercising enough. find the problem then think about how you can solve it. you can’t aim on a target you can’t see.

6- Eat to stay full: you don’t put food in your mouth to hit a specific count of calories forget about that, you eat to treat yourself well to get energy to make yourself feel good all the time, and to achieve that you know what to do. you just need to start doing it and take action, never stop !

7- Eat your last meal 3 hours before bedtime: this will help you to have a better sleep experience and when you wake up in the morning you will have the desire to eat more at breakfast which leads as to the next point:

8- Take care of your breakfast: it’s very important to have a good breakfast to get energy for the rest of the day. sometimes you wake up and ignore it or even eat just a little. Start taking care of this important meal so it will take care of you.

The last thing about diet I want you to keep in mind is:

2- Exercising

If following a smart diet plan and giving up eating unhealthy food is very important , then doing exercises regularly is as much important.

There are lots of people who just depend on healthy food to get in shape, I’m not saying its not enough but the process will take more time and you might give up if you don’t see a reward for your hard working.

Exercising makes you get in a great shape faster, makes your muscles bigger and accelerate the process and makes it more interesting.

There are people who just depend on moving there bodies and running to get results and yes they get the body they want and good looking muscles but they don’t know that being overweight is more than being fat, trust me it’s more than that, eating unhealthy food causes many problems to lots of organs and processes in our bodies even if the person moves and runs everyday and looks good.

The main point here is: Exercising alone isn’t enough and Dieting alone isn’t enough, It’s about mixing them to get the maximum benefit.

What happens when you exercise to your body ?

There are many great things happen to your body, In our case “losing weight”   we focus on two of them:  

1- Burning calories: When you do exercises regularly your body burns lots of calories and fats

2- Bigger muscle:  As I said earlier in this article when you exercise you increase the size of muscle cells which will makes you look better, healthier and stronger

Both benefits are the most important when we exercise to get in shape.  that’s why people who just work out still losing weight even if they don’t follow a diet plan !

To know more about the benefits and what happens to your body while exercising Check:   What Happens To Your Body When You Exercise

What kind of training could help you ?

You don’t need a Gym membership to get the results you want, you can exercise at your home and achieve the body you want.

Running also is a great way to move and get in shape

Here’s a video that will help you to burn fat in just 4 weeks :

As you see the exercises could be done anywhere anytime ! all it takes is the desire and consistent action from you everyday.

By the time you have to make it harder Increase the weight you lift, Increase the amount of time you run, Do more push ups, Sprint faster.

You have to get better every day don’t settle on your ordinary level aim for being better. Greatest things wait for you behind the wall of your comfort zone.

3- Motivation

Remember the video you saw above ?   I want to share a screenshot from the comment section under this video. It grabbed my attention and really inspired me after reading it and I encourage you to do the same and take a look at. It will really motivate you specially when it comes to work hard on training :

As you see this person quiet the exercise in the first day because it was very hard, but he searched up motivational videos to inspire him to keep moving forward and he read a quote that inspired him, then he decided to go back to work out again and again beside eating clean. day after day week after week He finally made it! He managed to do all the exercises easily. That means that everything is possible even the things you keep telling yourself it’s very hard or difficult to do.

This comment shows you what you will go through. yes it will be hard in the beginning, it’s OK come back the next day and do it try to push through pain. you will see some improvements that’s great !   come back again work it harder Enjoy the process overtime you will see magnificent results  a reward for the action you have taken.

I still remember the day when I decided to do push ups regularly 4 times per week I couldn’t do 2 push ups in a row when I started!  but I told myself that there are many guys out there who do lot’s of those why can’t I ? and I kept trying and improving everyday until I made it!  Now I can do 60 push ups!  and If I give all I got I will do 70 !  and I know I can reach the 100 in a row.

There’s nothing worth getting is easy. try again and again until you make it.

If you think that you can’t do it for any reason whatever it was remember that there were people who were have more problems and were in a bad situation than you now they reached there goal, maybe you know one of them. So why you don’t try ?

Motivate yourself everyday in the morning after waking up.

you can watch an inspirational video on YouTube there are tons of them, you can read an article listen to motivational speakers like Zig Zigalr, Antony Robbins or Les Brown.  Whatever the way it’s very important and necessary to find ways to push yourself mostly no one will do it for you.

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See ?  That’s all it’s as simple a that !  it’s not a complex science or puzzle.  
It’s following the right steps as 1, 2, 3, till the end. If you didn’t make it from the first try come again and do it.  then aim to make it better than before.
Don’t stay where you are always be hungry and want more out of everything you do by this you will succeed and keep succeeding over and over.

Write down a good diet plan, a regular exercise and keep motivating yourself everyday until you reach your goal.

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