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If you want to lose weight fast, you have to be prepare to work for it. Losing a pound a day is certainly possible, merely it'south not going to exist easy. That said, a disciplined and steadfast arroyo to dieting and exercise will get in possible to shed 7 pounds in a calendar week.

Things You Should Know

• Keep track of your calorie intake for one-2 weeks earlier you get-go. You'll need to swallow roughly one,000 calories less than you usually do to drop a pound every twenty-four hour period.
• Drop carbs from your diet and focus on eating fresh veggies and lean proteins.
• Aim for 1 hour of aerobic practise every 24-hour interval to help you burn enough calories.

1. ane

   Understand the science behind weight loss. Knowing why you must cutting carbs, beginning exercising, and consume differently volition assist you adapt your diet accordingly. There are 3,500 calories in a pound of fatty, and losing weight rapidly requires dropping a lot of these calories from your nutrition. For the rest, exercise burns calories and kick starts your metabolism to burn more calories while you lot sleep. 3,500 calories a twenty-four hours is a lot -- and you need to be ready to sacrifice to make this possible. It won't be a comfortable vii days, just you tin get through information technology if you keep your end goal in sight.^[ane]

   • A calorie is a calorie. This means that, at the end of the mean solar day, weight loss is well-nigh decreasing the number of calories you eat, no thing what source they're from. A professor in Kentucky once ate Twinkies and lost 27-lbs to prove this betoken. How? He ate very, very few.^[ii]
   • If you feel dangerously nauseous, calorie-free-headed, woozy, or tired while on this diet. end and have a snack. Yous can still lose a lot of weight by post-obit the bones tenants of this diet, even if you need to "cheat" for your safe once or twice.

2. 2

   Go on a log of your normal caloric intake for 1-2 weeks earlier starting. Get a dieting app, use a calorie counting website, or simply write down your calories in a journal. Yous demand to know how many calories you eat each day to effigy out where your diet tin change. ^[3]

   • You will need to swallow roughly 1,000 or fewer calories a day to drop a pound every solar day for a calendar week.

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3. iii

   Drop carbs from your diet. If you can exercise this slowly, earlier your one-week challenge, you'll have the best results. Carbs are a dietary staple, but they hold a lot of h2o weight (bounden to more water than fat or protein) and are easy to overeat. Try to get yourself below 50g of cards (roughly a scoop of pasta) a day.

   • Switch spaghetti squash for pasta -- it contains less than 1/4 of the calories.
   • Swap an English Muffin for bagels or hamburger buns to save 100 calories.
   • Make a taco salad instead of a burrito.^[iv]
   • Try to slowly lower your carb diet in the 2-iii weeks before the major weight loss. Y'all trunk will arrange to the modify, and by the fourth dimension your "7 days-7pounds" comes around your body will be gear up to drop the weight. That said, dropping carbs for one week will still make a difference.^[5]

4. 4

   Stick to vegetables. It is very hard to overeat vegetables. That's not a joke near how vegetables taste bad, that'southward actual science based on the concept of a "elation point," which is the corporeality of calories you need to eat to feel total. Processed foods are specifically made with higher bliss points, only the all-natural goodness of vegetables allows you to eat fewer calories and still feel full.

   • Make a salad with your favorite fruits and vegetables: lettuce, carrots, tomatoes, cucumbers, kale, celery, apples, strawberries, reddish onions, etc. Keep the dressing to a bare minimum;1-2 teaspoons of oil and vinegar is your best bet.

5. 5

   Eat lean proteins to feel full and get lasting energy. In one case you've subbed out carbs, you'll likely feel constantly hungry. You tin avoid this, however, by making a source of lean, fat-free protein a part of every meal. Some proteins to include in your diet are:

   • Grilled or baked chicken.
   • Beans, chickpeas, and legumes.
   • Tuna and other white fishes.
   • Nuts
   • Eggs^[6]

6. 6

   Reschedule your meals for intermittent fasting (IF). IF is one of the all-time means to lose weight fast, but no one ever said it was fun. Most commonly, IF involves skipping breakfast, leading to eighteen hours or more between meals. Instead of breakfast, eat a unmarried assistant when you wake up as a snack. Then you lot can eat dejeuner and dinner, with a pocket-sized snack in between (especially if you're exercising) and starting time over again the next day.

   • This is merely a strategy for brusk-term weight loss. A balanced breakfast each morning time is important for long-term dieting, as skipping breakfast often leads to overeating later on.
   • Fasting can increase fat oxidation, helping you shed fatty weight much quicker.^[vii]

7. 7

   Keep snacks below 150 calories each. Many companies make "snack packs," and depression-cal options, and indulging in something sweetness, if in moderation, can really prevent overeating afterward.^[8] That said, you want to space these snacks out. Instead of having that single low-cal cookie right later on luncheon, as dessert wait 1-two hours and accept it as a snack. This volition keep you less hungry for longer and brand information technology easier to space out your calories. Some good snacks include:

   • A banana
   • A scattering of berries.
   • one-2 tablespoons of nuts.
   • Calorie-free bars, snacks, and energy drinks.

8. viii

   Have a glass of coffee or green tea. Caffeine, when taken in moderation, is an effective appetite suppressant.^[ix] While there is no stiff evidence that caffeine consumption leads to long-term weight loss, it can help y'all make short term gains by increasing your metabolism and simultaneously turning down your appetite.

9. 9

   Drink water regularly to ease hunger pains. Regular water drinkers have a much, much easier time avoiding snacks or overeating, so keep a water bottle on hand throughout the entire 24-hour interval.^[ten] When you lot're hungry in between meals, sip some h2o-- it will likely hold you over until meal time.

10. 10

    Know that an constructive diet volition contain very few calories. You will not exist eating a whole lot of food to lose weight. A diet for rapid weight loss should be around ane,000 calories a day, which is eaten up faster than yous might think. A sample diet (including breakfast) could include:

    • Breakfast: An apple, a difficult boiled egg, and a handful of basics.
    • Lunch: Modest piece of grilled chicken, 1 loving cup of depression-fatty yogurt, assistant.
    • Snack: Small-scale salad.
    • Dinner: ane-ii hard boiled eggs, cucumber, pepper, and chickpea salad. Yous tin can also attempt out these meals, each under 300 calories.

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1. i

   Discover your basil metabolic rate (BMR) to determine how many calories you burn without do. To do so, multiply your weight past x. This is, roughly, how many calories you burn in a day but by existing (a 20lb man burns roughly 2000 lbs). Many websites offering BMR calculators that will go y'all a more accurate number, also. Knowing your BMR is essential to determining how many additional calories you need to burn through practice. For case:

   • You've cutting your diet to a beggarly i,200 calories a day for the week.
   • Your BMR is 2,200 calories a solar day. This means that, if you didn't move all day, you lot'd burn that many calories.
   • Y'all have a one,000 calorie deficit. This ways you need to burn an boosted 2,500 calories each day to lose a pound each day.^[11]

2. 2

   Walk or bike everywhere you can. You desire to exist moving as frequently equally possible. This includes small moments, such as taking your concern call out for a walk around the cake or standing on the subway. Accept advantage of every take a chance y'all go to burn down calories.

   • Exercise sit-ups or push-ups while watching Boob tube, peculiarly during commercials.
   • If you lot can, work standing upward, or bring a set of small weights with you to "lift" during downtime at your desk.
   • Take a curt walk effectually the office every hour at work.

3. 3

   Do roughly 1 hour of aerobic do every mean solar day, at a minimum. This is absolutely necessary to burn calories, and the longer you lot can brand yourself exercise, the amend your results will be. Aerobic do is any work-out that raises your heart-charge per unit, like running, biking, swimming, or spinning. Some suggestions, which each burn 500-1000 calories, depending on intensity, include:

   • 1-hour cycling.
   • xc infinitesimal Pilates class.
   • 1-hour dancing.
   • ii hour hike.^[12]

4. 4

   Rail the number of calories yous burn. This is easier than ever in the information historic period, as there is a litany of apps and programs that help you track your calorie expenditure. Check your smartphone's app library for a calorie tracker, or get online at the terminate of the day search for "exercise calorie counter" and input all of your day'south action. This step is crucial to ensure that you get the correct amount of weight off, each day.

5. 5

   Get enough sleep every nighttime. Getting to bed early is proven to help with weight loss. Information technology helps foreclose overeating, and information technology lets your body practice what it does best in residual -- assimilate. Endeavor to get to bed early enough to ensure viii hours of sleep each night.

   • Regular slumber gives you the energy to exercise.
   • Slumber-deprived individuals are clinically proven to have higher cravings for junk-food.^[xiii]

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1. 1

   Counterbalance yourself first thing in the forenoon, every morning. This is the most accurate time to get your weight, before nutrient and water have artificially upped it. Step on the calibration in your underwear and make a notation of your current weight. Keeping a modest journal of your weight fluctuations is proven to keep you on rail with your weight-loss goals.^[14]

2. ii

   Maintain a regular exercise routine. It doesn't have to be the aforementioned routine that you used to burn the weight, simply y'all need to do something. People who have gained significant weight and spent months not exercising take slower metabolisms, and will have to work harder than someone who was never overweight to keep the weight off. While this is non a fun reality to face, knowing this fact is important to preclude regaining your 7 lbs.^[xv]

   • Walk 2-3 miles a day, 4-5 days a calendar week.
   • Sign up for a yoga, aerobic, or spinning form to ensure an hr of practise 1-2 times a week.
   • Aim to piece of work out 4-five times a week, not 1-two for a long period of time. Regular exercise is amend for your metabolism than occasional long runs.

3. 3

   Add strength training to your conditioning regime. Muscle building, through weight lifting and force grooming, is essential for a fully functioning metabolism that keeps the weight from coming back. You should build muscle 2-3 times a calendar week, piece of work on push-ups, sit down-ups, dips, and planks, all exercises you tin can do at home.^[xvi]

   • If you tin, get a gym membership so you can work on musculus building every week.

4. four

   Overhaul your snack options. Keeping fries and soda in the firm, even if yous tell yourself they are "but as an occasional care for," means that y'all will eventually swallow them. But if you cut the temptation before the chips fifty-fifty enter the house you will be much more successful at dieting. Just don't buy junk food, and don't keep it in the cabinets. Yous'll exist surprised how little temptation you have when at that place is cipher effectually to tempt you.

   • Get to the grocery shop with a list and stick to it. You lot can plan your meals more than effectively from home and ensure that you lot only buy healthy options.

5. 5

   Get a weight-loss buddy. Take someone else around to go along you honest, go to the gym with you, and come up with proficient, low-calorie recipes. Building a social support system is important for keeping your new lifestyle permanent. Surround yourself with proficient influences, such as other people who want to eat healthy and make exercise a function of their daily life, and you'll keep the weight off naturally.^[17]

6. six

   Consider trying to lose the weight slowly. Making a rapid diet switch in an attempt to lose weight rapidly often leads to "rebound weight." This happens when, after a grueling 7 days of dieting, you are unable to maintain the farthermost habits and instead slide back into bad ones. Afterward your nutrition is complete, work on gradually shifting your lifestyle to something healthier instead of trying to get super-fit over night.

   • Make time to practice for 30 minutes 4-v times a week.
   • Substitute one of your normal meals, such as breakfast, with the new low-cal option.
   • Keep track of your calories -- it prevents you lot from large swings dorsum towards overeating.

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• Question

  Tin can you lose weight without exercise?

  

  Francisco Gomez is the Head Coach at the FIT Spud Gym, a training gym established in 2001 in the San Francisco Bay Surface area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Grooming, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

  

  Fitness Motorcoach

  Expert Reply

  

  Support wikiHow by unlocking this skillful answer.

  If you desire to lose weight without exercising, y'all need to cut 3500 total calories from your diet for every pound y'all want to lose. However, adding exercise to your routine volition make losing weight easier. It will also mean y'all don't have to be as extreme in cutting back your calories.

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• The first footstep to any weight loss plan is being prepared. Write down your goals. Write downwards the pros of losing weight and why y'all want to lose information technology so desperately. This prep step may seem small, but it goes a long way in helping you lot ready your goals.

• Drinkable lots of water. This can't be stressed enough. Your body functions on water, so you will demand it to stay hydrated and go on your body working as efficient equally possible.

• Try to stay away from candy foods. Eat fresh fruit and vegetables. Don't drink pop (soda). When y'all feel hungry, just drink water.

• Losing weight is no easy task. Yous will have to put in lots of work in order to lose the weight you want to get off. Losing weight is generally almost nutrition. If you don't eat fewer calories, it's hard to lose the weight just through exercise.

• Don't practice too much — it tin can lead to exhaustion. Always have a break if you feel dizzy.

• Eating cinnamon or chewing glue can speed up your metabolism.

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• Losing vii lbs in seven days is very difficult. If y'all piece of work at a job where you need to awake and alert at all times, you lot may want to consider a more reasonable diet plan.

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Article Summary X

While it may non exist possible to lose 7 pounds in a calendar week, you can drop some weight chop-chop by eating the correct foods, and exercising to fire fatty. Considering it's tough to overeat vegetables, focus on eating more fresh vegetables instead of processed foods and carbs. Consume lean proteins such as chicken breast, fish, and legumes, which accept fewer carbs and fatty, but will give you the protein you need for fuel. You can also burn down fatty through exercise to assist with your weight loss. Try to get at least 1 60 minutes of aerobic exercise each day, such as cycling, running, or doing Pilates. As you lot burn energy to practise, you'll too burn fatty, which volition help you lot lose weight. For tips about how to track the calories you burn, keep reading!

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