How to Lose Weight in a Week- The Complete Guide

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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