How to Lose Weight in a Week | 7 Day Weight Loss Plan


How to Lose Weight in a Week, is that the question on your mind? We have a solution – a 7 Day Weight Loss Plan. When it comes to losing weight, many of us look either for an easy weight loss plan or a quick fix. We all want to lose those pounds fast. There are diet pills and extreme dieting programs that we can resort to for quick weight loss, but they are not for everyone. You may lose weight with them, but it is very difficult to keep it off. On the other hand, if you go for a natural way to lose weight, you may not lose significant weight in short span of time but it is more comfortable.



Losing weight in 7 days may seem impossible, but it isn’t. How to lose weight is a big challenge for anyone. When going with a natural approach to losing weight in a week, you can lose a couple of kilos. And following the program, you’ll be able to throw off 5-6 kilos in a month, taking on your way to a healthy weight loss.

For 7-day weight loss plan, you need to make a few changes to your lifestyle. Everyone knows the golden rule for losing weight ‘Eat less and exercise more’. Besides, you need to know a few more, such as ‘drink water instead of soda, portion control and not indulging in unhealthy snacking.


Read: 10 Ways You Can Lose Weight with These Super Simple Daily Habits


For a successful ‘lose weight in 7 days’ program, arm the following tips up your sleeves.


Eat healthy and regularly


You must consider what you can add to your diet, not what you should take away when on a 7-day weight loss plan. You need to eat a lot of fruits and vegetables; they keep you full and also displace fat in the diet. Buy a variety of vegetables and incorporate them into meals.

You need to be consistent with your meals, do not skip meals, especially the breakfast. However, everything should be portion controlled and no second helpings. Eat a well-rounded diet with balanced nutrition. To lose weight in 7 days, you need to make dietary changes such as cutting back on carbohydrates, avoiding dressings, butter, salt, sugar and fried foods. It is better when you prepare the foods yourself as you know exactly what you are eating.


Eat proteins with every meal


Protein foods are more satisfying than foods loaded with carbohydrates or fats. Eating protein sources can be your weapon to lose weight. You need diets higher in protein and moderate carbohydrates to preserve muscle mass and encourage the fat burning process. Some of the excellent protein sources are yoghurt, cheese, nuts and beans.
Keeping track of calories

To ‘burn more calories than you consume’ which is THE ‘weight loss mantra,’ you need to keep a calorie count of burned and consumed calories. For any weight loss program, not just for a 7-day weight loss plan, you are required to do the same. Aim for burning more calories each day through small, calorie-burning activities such as taking the stairs instead of the elevator or brisk walking whenever you get time.


Have healthful snacks


This one is important especially for those who have the habit of snacking throughout the day. If you continue to do so, it will be very difficult to lose weight in a week but choosing healthy alternatives for wafers, cookies or buns can help your cause. Ideally, cut vegetables into snack-size portions and carry them to work.

Keep all that junk food away from your reach. Chips, cookies, ice cream and snackers may tempt you; say no whenever they are offered to you. It is time for healthy food substitutions so, stock up on fresh vegetables, fruits, oatmeal, nuts and whole-wheat snackers. When hunger pang strikes, you can eat a big salad that has loads of fibre-rich vegetables, topped with a little lean protein (chicken, salmon or tofu). In other words, you will be on your way to lose weight in a week with healthful snacking habits.


Read: 6 Tips and Trick to Avoid Weekend Weight Gain


Control cravings for sweets


If you are used to having sweets and feel the craving for them, do not relent. Instead of cookies, candy or any other high-calorie stuff, have a chewing gum. That’s what you need when you are on a seven-day weight loss plan. You will be able to satisfy your craving without the excess of empty calories found in sweets.
Know the drinks for losing weight

How to lose weight isn’t so easy! you have to give up those diet sodas and flavoured beverages. Soda, diet soda, fruit juices and whole milk add unnecessary calories to your daily intake. Instead of the aforementioned beverages, drink lots of water and switch from whole-fat to skimmed or even soy milk. The little changes contribute to the cause and make a big difference.


Make exercise a part of routine


An exercise routine is elementary to any weight loss plan. Stick to those low-impact calorie-burning activities that suit your body. Never make the mistake of hoping for weight loss in 7 days with strenuous weight lifting for hours. You can do that after at least one month of preparation with mild exercises. The purpose is to burn calories and not building muscles.


You must go for an exercise regimen that you can stick to for a long-run. Make your exercise regimen a mix of activities that you like. When your aim is to lose weight in a week, work out for at least 45 minutes per day, every day of the week. Some of the best exercises that help you lose weight are as follows.

Skipping rope – Try to jump rope for 5minutes, and then take a rest. Try doing 2 to 3 sets of jumping rope per day.

Swimming – Try swimming; it is a full-body workout that can burn up to 500 calories in a 45-minutes session. During the session, also do high-intensity bursts as it boosts the metabolism.

Jogging or running – Many people start running/jogging because they want to lose weight. Jogging is one of the most effective exercises for weight loss; it helps burn more calories than many other weight-loss exercises. Running/jogging serves you well when you incorporate speed work or interval training into your running routine.

Bodyweight exercises – Bodyweight exercises such as push ups, pull ups, plank, squats and lunges are some of the excellent fat-burning exercises. You can make a workout session of push ups and lunges – push-ups will target your upper body while lunges work on the lower body parts (butt, hips and thighs). These are the exercises to help you achieve your target of 7-day weight loss plan.

Cardio – How to lose weight in 7 days? There is nothing better than cardio exercises to help you with your weight loss plan! The basic exercises that are done with a kettlebell, swimming, cycling, high-intensity interval training and hiking are excellent cardio exercises that burn calories. Besides, cardio helps improve circulation and endurance. 10 minutes of cardio burns 200 to 300 calories and works on several muscles groups (including arms, legs and core).

Strength training – Strength exercises (lifting weights, using resistance bands or using your own body weight) not only build strength and muscle but also burns calories. Moreover, they help rev metabolism.
Stay active

Besides exercise and eating regimen, try to stay active throughout the day. Physical activity is good for you whether you are trying to lose weight or not. Do house chores or things that require you to move.


Drink plenty of water



Read: Excess Water Intake Can be Fatal


You need to drink plenty of water or other calorie-free beverages. Thirst is often taken for hunger; don’t consume something that has calories in it. Water is what you really need. You can also drink some flavoured beverages and teas which have no calories.

Water has zero calories and little sodium, to aid weight loss process. Besides, drinking water flushes out impurities from the body and kick-starts metabolism. A few drops of lemon juice or a few mint leaves can be added to change the taste. Weight loss tip for a seven-day weight loss plan – carry a water bottle with you all day, to remind you to drink water constantly.


Make a plan for the long run


No matter you are figuring out ‘how to lose weight in 7 days’, but you must focus on realistic, achievable goals and lifestyle modifications that you can live with for years, instead of just weeks.


Stay motivated


Promise yourself, ‘for the next seven days, it’s nothing but healthful eating and exercises.’ Many are able to start their weight loss plan with enthusiasm but that keenness to lose weight keeps on getting dimmer with each passing day. The reason – lack of motivation. Don’t let your excuses discourage you from improving your body.You need a little push in the right direction and you will be on your way to lose weight in a week.


Take good rest


Good night’s sleep is crucial when losing weight. Add an extra 30 minutes to the sleep so that you are better rested. When you are refreshed, you don’t feel lethargic and don’t skip the exercises. Furthermore, a restful sleep (7 to 8 hours) helps improve metabolism.

Losing weight is a hard battle; you cannot get it over within a couple of days’ time. You won’t see results instantly and nothing will happen eventually. Be patient and keep going; you will get the results. If you don’t see changes even after a week, don’t get discouraged but keep your eyes on the weight-loss goal. Eventually, you’ll get there!

Hope, your questions regarding how to lose weight in a week / how to lose weight in 7 days have been answered in the aforementioned tips for 7-day weight loss plan. Try this weight loss plan and provide your feedback in the below comment section.

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Hayden Matthew

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