Possible Ways To Get Skinny In A Week – Diet Plan & Precautions
Know what is safe and what to avoid on your quest for the ideal weight.
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.
Read full bio of Merlin Annie Raj
Experience: 6 yearsCharushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
Read full bio of Charushila Biswas
Experience: 10 yearsRavi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.
Read full bio of Ravi Teja Tadimalla
Experience: 6 yearsSindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.
Read full bio of Sindhu Koganti
Image: Midjourney/ StyleCraze Design Team
Eating right is the best way to get skinny fast. Yes, you heard that right! The secret to knowing how to get skinny fast lies in understanding how your body reacts to foods. Choosing foods low in calories, high in dietary fiber, and rich in nutrients can help you whittle away those extra inches. Staying active and leading a healthy lifestyle also speeds up the process. Read on to know how to get skinny fast with a sample 7-day diet plan, an exercise regimen, and a list of lifestyle changes. You soon will turn heads at the big event you are preparing for!
In This Article
Things To Keep In Mind Before You Begin
This Plan Is Not For Long-Term Weight Loss
Losing weight quickly is challenging. That’s why we have devised a plan that helps you lose water weight to make you look slimmer. Please note that you should not follow this plan continuously beyond one week. It is designed for short-term weight loss goals.
Talk To Your Doctor
Before you start following this plan, you MUST talk to your doctor to seek their approval.
Your Body Type
There are three main types of bodies: ectomorphic, mesomorphic, and endomorphic. Let us take a brief look at each one before exploring ways to get skinny quickly.
- Ectomorphic Body Type
When you think about skinny people, you are thinking about ectomorphs, who have very little fat and muscle and have a bone structure that is more delicate than the others. Individuals with ectomorphic body types are naturally skinny. It could also be that it is easier for them to lose weight. An example of an ectomorph is the always-skinny Taylor Swift.
- Mesomorphic Body Type
People with this body type build muscle naturally. Their body also gains fat faster. However, their advantage is that they are able to lose the fat they gain quite easily. A good example of a mesomorphic body type would be actress Jessica Biel.
- Endomorphic Body Type
Endomorphs have a body type that is quite complicated. They have to work hard to control the percentage of body fat. It is a struggle for them to lose weight. Singer Beyonce is an example of an endomorphic body type.
The level of difficulty or ease with which you can get skinny depends on your body type. Also, set realistic goals so that you can achieve slimming without being disappointed.
Do Not Ignore Health To Become Skinny
Health should always come first as it trumps being “skinny” any day. Maintaining a healthy weight and improving your overall health should be your primary goal. If you are not feeling the whole vibe of “getting skinny” then drop it! Do not force yourself to do something that your body and mind are rejecting.
With these points in mind, let us find out how to become thin without compromising our health. Take a look at our short-term plan to get slim fast:
Diet Plan To Follow
The 7-day diet plan requires the dieters to cut calories gradually. After the 7th day, for the next 2 weeks, the dieters must consume healthy foods and avoid sugary foods, saturated fats, and foods that are loaded with trans fats.
- Day 1 – 2000 Calories
- Day 2 – 1600 Calories
- Day 3 – 1200 Calories
- Day 4 – 900 Calories
- Day 5– 800 Calories
- Day 6 & Day 7 – 700 Calories
1. Day 1 – 2000 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water with 1 tablespoon honey and 1/2 a lime. |
| Breakfast | Options: Scrambled eggs, 1 slice of multi-grain bread, and 1 cup milk. Any healthy juice made up of fresh ingredients. |
| Lunch | Options: Tuna salad with fresh veggies and Dijon mustard dressing. Asparagus, spinach, and carrot/beetroot salad with a light dressing. |
| Post-Lunch | 8 almonds and 1 apple. |
| Evening Snack | 1 cup black or green tea with2 multigrain biscuits. |
| Dinner | Options: Broccoli, butternut squash, and cauliflower blended soup. Stir-fried chicken/turkey with veggies. |
Why This Works
Adult women need 2200 calories per day (1). Start by cutting 200 calories on the first day, so that your body does not feel deprived. Start your day with detox water to flush out the toxins. Eating every 2-3 hours throughout the day will keep your cells active and keep you from munching on junk food.
Since you will be taking 2000 calories on this day, it is recommended that you expend the energy by working out. Here is a list of exercises that you can do at home at your convenient time.
Exercises For Day 1
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Spot jogging – 5-10 minutes
- Forward lunges – 2 sets of 5 reps
- Jumping forward lunges – 2 sets of 5 reps
- Jumping jacks – 2 sets of 20 reps
- Sit-ups – 1 set of 10 reps
- Crunches with feet perpendicular to the floor – 2 sets of 5 reps
- Mountain climbers – 1 set of 10 reps
- Pushups – 2 sets of 5 reps
- Scissor kicks – 1 set of 10 reps
- Standing side crunch – 2 sets of 10 reps
- Stretch
Day 2 – 1600 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water with 1 tablespoon honey and 1/2 a lime or any detox drink. |
| Breakfast | Kale or banana smoothie. Whole wheat pancake with honey. |
| Lunch | Broccoli soup or Cabbage soup. |
| Post-Lunch | 1 bowl of fruits. |
| Evening Snack | 1 cup green tea with 1 oatmeal biscuit. |
| Dinner | Options: Chicken clear soup with veggies. Grilled fish with yogurt and grated veggies dip. Chickpea tortilla wrap with avocado and mustard sauce. |
Why This Works
from munching on junk food.
Since you will be taking 2000 calories on this day, it is recommended that you expend the energy by working out. Here is a list of exercises that you can do at home at your convenient time.
Exercises For Day 2
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Squats – 1 set of 10 reps
- Jumping lunges – 2 sets of 5 reps
- Pushups – 2 sets of 5 reps
- Jumping jacks – 2 sets of 15 reps
- Burpees- 2 sets of 10 reps
- Crunches – 1 set of 10 reps
- Plank – 15-20 seconds
- Scissor kicks- 2 sets of 10 reps
- Tricep dips – 2 set of 5 reps
- Stretch
Day 3 – 1200 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water and juice of 1 lime. |
| Breakfast | 1 glass fat-free milk,1 apple, and 2 dates. |
| Lunch | Options: Grilled cottage cheese and vegetable sandwich without mayonnaise or cheese. Smoked turkey bacon salad with olive oil and dijon mustard dressing. |
| Post-Lunch | 1 cup watermelon. |
| Evening Snack | 1 glass lemonade. |
| Dinner | Options: Grilled chicken cubes with pineapple and honey. Blanched French beans with mashed carrot/beetroot |
Why This Works
On this 1200 calorie day, you get to consume a lot of fresh fruits, fruit juices, and veggies so that you provide ample fiber to the body. Fiber prevents fat accumulation and also mobilizes stored fat (2).
Bekkie, a blogger, shared her experience of trying out the 1200-calorie diet. She wrote, “It took me a year to take off 60 unhealthy pounds eating 1,200 calories a day but it came off and has stayed off for 2 years now (i).”
Exercises For Day 3
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Stretching exercises or yoga
Day 4 – 900 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water and juice of 1 lime. |
| Breakfast | 1 glass fruit juice made with pineapple, kiwi, peach, and freshly ground black pepper. |
| Lunch | Cherry tomato and greens salad with low-fat yogurt dressing. |
| Post-Lunch | 1 glass tomato juice with a dash of lime and pinch of black pepper. |
| Evening Snack | 1 cup baby carrots. |
| Dinner | Options: Lentil soup with peas and cauliflower. Smoked salmon and veggies with whole wheat pita bread. |
Why This Works
This diet chart is significantly low in calories and lists foods that aid weight loss, such as black pepper, lime, vegetables, and fruits (3), (4), (5).
Exercises For Day 4
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Spot jogging – 5 – 7 minutes
- Full body stretching exercise
Day 5– 800 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water with juice of 1 lime and juice of an inch of ginger root. |
| Breakfast | 1 whole boiled egg. |
| Lunch | 1 bowl of blended vegetable soup. |
| Post-Lunch | 1 apple or 1 orange. |
| Evening Snack | 1 cup green tea with 1 multigrain biscuit. |
| Dinner | Options: Kidney bean salad+ 1 glass fat-free milk with a pinch of turmeric before bed. Grilled chicken salad + 1 glass fat-free milk with a pinch of turmeric before bed. |
Why This Works
Eggs provide the body with the required amount of vitamins, minerals, and fatty acids (6). A high protein dinner will give nutrition to your muscles (7).
Exercises For Day 5
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Surya Namaskar
Day 6 & Day 7 – 700 Calories
| Meal | What To Eat |
|---|---|
| Early Morning | 1 glass warm water with juice of 1 lime. |
| Breakfast | Options: Banana whole wheat pancakes with honey. Kale, celery, and strawberry smoothie with ground flaxseeds. |
| Lunch | Options: Grilled brussels sprouts and chicken salad. Thai papaya salad. |
| Post-Lunch | Options: Tender coconut water. Detox water |
| Evening Snack | 1 cup green tea. |
| Dinner | Options: Baked salmon with lime and herbs. Baked soy chunk stuffed capsicum. |
Why This Works
On Day 6 and Day 7, dieters will be allowed to consume 700 calories per day. Negative calorie foods are included so that you burn fat while you digest what you eat. Coconut water and yogurt are filling yet low in calories (8), (9). Finish the day with a light protein-rich dinner to avoid muscle fatigue and weakness.
Exercises For Day 6 & 7
- Neck rotations (clockwise and anti-clockwise) – 1 set of 10 reps
- Shoulder (clockwise and anti-clockwise) – 1 set of 10 reps
- Arm circles (clockwise and anti-clockwise) – 1 set of 10 reps
- Wrist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Waist rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Ankle rotations – (clockwise and anti-clockwise) – 1 set of 10 reps
- Breathing exercises
How Will You Feel After Day 6 & 7
You will be surprised to see your body change, and the best part is losing weight without starving. Eating every 2 – 3 hours and eating foods that burn fat will prevent you from feeling weak and hungry. Yoga will also help keep your muscles and blood circulation active.
So, you have got a great meal plan going, but you aren’t sure why you should include certain foods in your diet. Learn why these foods are key to your weight loss journey:
- Lean proteins like chicken, fish, beans, and lentils help your muscles grow and repair. Plus, they keep you satiated for longer.
- Whole grains like brown rice, quinoa, and whole-wheat bread are your friends as they keep you feeling full and your blood sugar steady.
- Fruits and vegetables are loaded with vitamins, minerals, and antioxidants.
- Avocados, nuts, and seeds are good fats. They help your body absorb vitamins, keep your brain healthy, and regulate hormones.
- Limit processed foods and sugary drinks, as they are high in unhealthy fats, added sugars, and sodium that make you gain weight.
By sticking to this plan and adding some exercise, you will be on your way to a healthier, happier you.
Caution
Do not follow this diet plan for any longer than seven days. Sticking to a very low-calorie diet for a prolonged period will lead to compromised immunity, weak muscles, and bones. Also, consult your physician or dietitian before following this diet plan to know whether this will suit you.
Quick TipAlong with diet and exercise, you must change your lifestyle gradually so that you do not have to worry about shedding pounds quickly. So, how to be skinny by making lifestyle changes? Here’s what you can do.
Lifestyle Changes
- Get Plenty Of Fiber
It has been said hundreds of times and cannot be said enough: eat plenty of fruits and veggies to get the dietary fiber they are rich in. This is another important part of losing weight fast. Dietary fiber helps the body in several ways, and making you feel full quickly is only one of them (10). With a diet rich in fiber, you satisfy your hunger faster, which means that you avoid overeating and gaining weight.
- Eat Small Portions
Cook large meals but eat small ones! People who have lost weight successfully are those that realize the importance of balancing their diet, and not just in terms of food types. You should eat a small meal every 3 hours at least. This will prevent you from overeating and getting fat and also maintain your metabolism. Make it one of your goals to take in approximately 1200 to 1800 calories per day. It will definitely help you lose weight faster.
- Consume Food Slowly
Make sure you chew your food well. This is an important part of losing weight (11). It is vital to ensure that your food is very well-chewed before you swallow it.
- Create A Healthy Grocery List
Your grocery list should only contain the most nutritious foods. Eating healthy is an important part of getting skinny. You should also limit the time you spend in the grocery store so that you stay away from the aisles that have all the unhealthy stuff. Healthy weight loss is the way to go if you are trying to get thin.
- Avoid Skipping Meals
A lot of people take the unhealthy route to getting skinny and skip meals. This is one of the worst mistakes that you could ever make as it does more harm than good. It may help you lose weight quickly, but before you know it, you will gain it, and a whole lot more, back. This is because when you do eat, you will eat a lot more than you would if you had not skipped any meals.
- Find A Weight Loss Buddy
Trying to get skinny fast is no mean feat to achieve. Having a support system that is reliable plays a huge role as it pushes you to keep going when things get tough. When you have someone who has the same goals as you, you can be there for each other and go through the journey together.
- Keep The Beverages Away
When you are trying to get skinny, there are going to be a lot of cravings as your body will want the foods that you consumed before. Aerated and sweetened beverages, packaged fruit juices, and alcohol are temptations that many people give in to. You need to stop consuming sugar. Drink plenty of water and if you have a craving for something sweet, squeeze the juice out of fresh fruits and have it.
- Say No To Chewing Gum
Chewing gums contain a high amount of sugar (12). Also, when you chew gum, you gulp air and get bloated. Sure, chewing gums tone your face muscles, but for that opt for low-sugar chewing gums.
- Keep Moving
If you sit for long hours at home, work, or school, try to change the habit by setting an alarm every 1 hour. As the alarm goes off, take a walk break or standing break. Stretch your arms and legs for about two minutes before getting back to work. Also, take the stairs whenever possible.
- Keep Stress Away
One of the primary causes of obesity is stress (13). Have you noticed that you eat more when you are stressed? And it is usually unhealthy foods that you eat when you feel this way. Using food to gain comfort is one of the quickest ways to gain weight, so keep stress away. Stress management and keeping yourself busy with activities that make you feel happy and relaxed are important.
- Sleep
Getting at least 6-7 hours of sleep is one of the most healthy habits one can have. Sleep will help rejuvenate the cells of your body and help your brain function better (14).
Quick TipInfographic: Top 5 Yoga Poses To Help You Lose Weight
Shedding a lot of weight within a week requires a balance of healthy eating and a strict fitness regime. You can also target different muscles effectively with yoga and tone your body.
Check out the infographic below to learn more about the top yoga poses you can add to your workout routine to lose water weight quickly. Illustration: StyleCraze Design Team
With the above knowledge, the urgency behind “how to get skinny fast” is taken care of. You should rather focus on modifying your diet and lifestyle to help bring about a healthy change in your weight. Opting for food low in calories and high in fiber would help you lose that extra flab faster. While calorie counting, and exercising regularly are important, you must focus on losing weight in a healthy manner rather than starving yourself or overdoing workouts. Getting proper sleep, staying well-hydrated, and leading an active lifestyle all of these involve self-discipline. Incorporating strength training, intermittent fasting, and a low-carb diet into your lifestyle can also improve health and promote sustainable weight loss.
Frequently Asked Questions
How can I get slim in 7 days without exercise?
While portion control and mindful eating can help you lose some weight without exercise, some amount of activity is required to boost your weight loss in a healthy way.
How can I slim down belly fat?
Making the lifestyle changes mentioned above, along with mindful eating and a workout routine targeting your core muscles can help reduce tummy fat.
How long does it take to be skinny?
It can take you a few months to lose those extra pounds in a healthy way, depending on your body type and metabolism rate
Can I use supplements or diet pills to get skinny fast?
Various weight loss medications and supplements are available in the market. However, it is advisable to consult your doctor or a nutritionist before taking any such supplements.
Is fasting or intermittent fasting a good way to get skinny fast?
Fasting or Intermittent fasting can be done to get skinny fast. But, they may also pose health risks. It is better to get your diet and fasting plans pre-approved by a nutritionist to avoid any negative effects or malnutrition.
What are the risks and side effects of trying to get skinny fast?
Rigorous fasting or excessive workouts, in order to quickly get skinny, can increase the risk of causing damage to your organs, muscle loss, deficiency in nutrition, gastric conditions, and gallbladder stones.
Can getting skinny fast lead to long-term weight loss or is it just temporary?
A rigorous diet or strenuous exercise routine can be difficult to maintain for a long time as it may begin to affect your overall health. Once you stop dieting, you may put on a pound or two. Getting skinny fast is a short-term weight loss goal. However, once you’ve lost those extra pounds you can maintain a healthy diet and workout routine to stay in shape.
How can you balance the desire to get skinny fast with other priorities in your life, such as work, family, and social relationships?
The first step is to recognize the importance of your physical and mental health. Do not compromise on work, family, and relationships just to get skinny fast. You can chalk out a daily schedule to fit in your diet and workout plans. This will help you better manage your weight loss goals along with your other priorities.
What are some common misconceptions or myths about getting skinny fast?
•A few misconceptions or myths about getting skinny fast are:
•A rigorous exercise routine is the only way to lose excess fat.
•Complete fasting is a good way to lose weight.
•All low-fat foods are good for health.
•All fat-burning or weight-loss supplements are safe for consumption.
•Skipping breakfast is a good way to lose weight.
Key Takeaways
- Eat small portions every 3 hours.
- Increase your water intake, and avoid processed foods to improve digestion and hydration.
- Exercise or partake in physical activities, or at least stretch your arms and legs regularly.
- For a healthy lifestyle, avoid late-night snacking.
- Sleep for 6 to 7 hours for the body to function properly and manage stress.
Transform your body in just 7 minutes a day! Watch this easy-to-follow video to burn excess fat and get the body you always wanted.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. Lazy, Fat, and Crazy Lifestyle Change-Foodhttps://bikewithbekkie.wordpress.com/2018/02/23/lazy-fat-and-crazy-lifestyle-change-food/
Read full bio of Merlin Annie Raj
Read full bio of Charushila Biswas
Read full bio of Ravi Teja Tadimalla
Read full bio of Sindhu Koganti
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