How To Lose Weight In 1 Week – Simple Tips To Follow At Home

Wondering how to lose weight in a week? This task may sound impossible to many. However, you can certainly make it possible with the right lifestyle and food habits. Yes, this rapid weight loss process is unsustainable, but it can give you that flying start to your weight loss journey.

Remember, this quick weight loss approach can only help you cut down on your water weight but not drop fat. Sustainable weight loss requires consistency and long-term lifestyle changes. Here, we have listed a few simple tips to shed pounds as quickly as in a week. Take a look!

How To Lose Weight In A Week

Note: Ideally, you can lose only 1-2 pounds a week. Anything more than that may seem appealing, but it comes with potential risks that can harm your overall health. Extreme calorie restrictions or fad diets often fail to provide balanced nutrition, leading to risks like gallstone formation and nutritional deficiencies (1). For a safer approach, focus on gradual weight loss by adopting a balanced diet and incorporating regular physical activity. Consult a healthcare provider or registered dietitian for personalized guidance, ensuring your weight loss journey supports overall well-being and long-term success.

Wondering how to get skinny fast by shedding those extra kilos? Following a few healthy practices can help you lose 1-2 pounds of weight in one week at home easily (1).

A. Change Your Lifestyle Habits

Our habits go a long way in determining the quality of our life and health. Embrace the good ones and chuck the bad ones, and you will see yourself opening the doors to healthfulness.

1. Set A Realistic Goal

Wondering how to lose weight in a week? Start by setting realistic goals!

Yes, goals are necessary to motivate yourself to lose weight. But while setting goals, you must be realistic. Unrealistic goals can only be deterrents in your quest for weight loss (2). So, instead of aiming to lose 20 pounds in a month, start with a smaller, more achievable goal like losing 1–2 pounds per week. This aligns with healthy weight loss recommendations (1).

2. Set A Time

Reinvent yourself as a slow eater. Cherish the food you are eating. Set a timer for 20 minutes, and ensure you are spending each minute savoring the dish before you. Mindful eating and chewing well can help in losing weight (3). Hogging on your food can only lead to overeating, as your stomach doesn’t have the time to tell your brain that it is full.

3. Reduce Your Portions

It is always important to check what is there on your plate – quality as well as quantity. Portion control is not only a good practice to lose weight, but it also reduces excessive energy intake (4). Cut the portions in half and ensure you are choosing smaller portions. Use measuring cups or a kitchen scale for proper portion sizes. You can also serve your meals on smaller plates to make portions look larger, which may trick your brain into feeling satisfied with less food.

A study conducted at The Pennsylvania State University shows the link between large portions and obesity. It also says that for weight management, you can eat larger portions of low-energy-dense foodsⁱ  Foods that are rich in water and fiber and low in fat and calories such as vegetables, whole grains, and fruits. (5).

4. Don’t Eat In Front Of The Television

Merging television time with your dining time can lead to mindless eating.

You tend to focus on what is happening on the television screen and become unaware of what is going on inside your mouth and stomach. Ultimately, you end up overeating.

A study published in the American Journal of Clinical Nutrition showed that watching television and snacking could have a negative impact on health status and increase energy intake (6). Eat at the dining table and concentrate on what you are eating.

5. Eat Cautiously

If you want to know how to lose weight in a week, this is another tip you need to follow!

You must start eating before you feel too hungry and stop before you are full. This is because when we starve, we tend to eat more than we actually should. This is the reason people who starve themselves to lose weight only end up gaining more. Remember to eat slowly and not when you are starving. Also, remember to end your meal just before you are about to be satisfied. If you cannot determine this, stop eating when you feel about 80% full and wait 10-15 minutes to see if you are still hungry.

Quick Tip

Avoid eating while standing or walking, as it may empty the stomach faster, leading to a hungry feeling and mindless eating. Always sit down during meals.

6. Get Good Sleep

Your sleeping patterns have a lot to do with your weight. Lack of adequate sleep can eventually lead to weight gain.

A study published in the Environmental Health Perspectives journal found that people who slept less than 5.5 hours tended to consume more carbohydrate-rich snacks than people who slept for 7 hours (7). Practice deep breathing exercises and get good sleep to regulate your hunger-satiety hormoneⁱ  Interaction between the hormones, ghrelin and leptin, which helps regulate hunger and satiation in the body. .

Go to bed and wake up at the same time every day, even on weekends, to regulate your sleep schedule. You can also engage in calming activities before bed, such as reading and gentle stretching, to prepare your body for sleep.

7. Follow The 80/20 Rule

This rule is very interesting to follow to lose weight. This rule allows you to eat nutritious food 80% of the time, leaving 20% of the time to indulge in your favorite foods. This way, you can binge less and control yourself when you feel like binging (8). You can adapt the rule to your needs. For instance, allow yourself a small treat daily instead of dedicating entire meals to indulgences. During the 20%, choose foods you genuinely enjoy rather than mindless snacks. This makes the indulgence more satisfying.

Tom, a blogger, broke his weight loss goal into manageable 10-pound increments and celebrated each milestone with a special treat. He said, “I treated myself to a very unhealthy chicken dinner at one of my favorite local restaurants (i).” He suggested that such enjoyable rewards kept him motivated throughout his weight loss journey.

8. Maintain A Positive Attitude

Maintain a positive outlook throughout, and always say to yourself that you are healthy and active.

Most don’t understand, but what you do to yourself can have a dramatic impact on your mind, and ultimately, on your life. Reduce stress and learn not to take everything too seriously.

Start each day by acknowledging the things you are thankful for in your weight loss journey, such as your progress, supportive friends and family, or opportunities to improve. Practice activities, like meditation and journaling, that help you relax and maintain a positive perspective. You can also repeat positive affirmation to keep your spirits up.

B. Change Your Food Habits

If you want to know how to get skinny fast, watch what you eat. As the popular saying goes, you are what you eat. You are also what you don’t eat! What you keep consuming plays the most important role in keeping you fit and healthy and helping you lose weight in a week.

Tom found success in his weight loss journey by adopting a straightforward approach to portion control and healthy eating. He said, “I cut back on the size of my portions and tried to eat more healthy stuff (fresh vegetables and fruits) and generally stayed away from fat, sugar, salt, and carbs. Small meals spread throughout the day. I also drank lots of water daily.”

1. Eat Plenty Of Fruits And Vegetables

Fruits and vegetables play a vital role in weight management and health. They are low in calories and contain water and fiber (9). The abundance of water and fiber can make you feel full, thereby discouraging overeating or binging on junk food (10).

In an American study, it was established that there was a link between the consumption of fruits and vegetables and increased weight and fat loss (11).

So, aim to fill half of your plate with vegetables or fruits at every meal. Wash, chop, and store fruits and vegetables in the fridge so they can be eaten as snacks or quick meals. If there are certain vegetables or fruits you don’t like, you can sneak them into recipes. For instance, add pureed vegetables to your pasta sauce.

2. Drink Soup Regularly

Having soup at the beginning of a meal can curb your appetite, and you will end up eating less. Also, soups can be highly nutritious but low in calories – precisely something every person who wants to lose weight needs.

In a study conducted at The Pennsylvania State University, it was found that consuming low-energy-denseⁱ  Foods that are rich in water and fiber and low in fat and calories such as vegetables, whole grains, and fruits. soup can help decrease your calorie intake and enhance weight loss (12).

You can ideally go for vegetable-based soups, soups made of chicken or beef broth, and tomato soups without cream – these will fill you up with fewer calories (13). Make sure you prepare soups without using thickeners or fats, like butter and cornstarch. Instead, use pureed vegetables, like cauliflower or potatoes, to get that creamy texture without the extra calories. You can also make big batches of soup and store individual servings in the fridge or freezer for a quick, healthy meal anytime you need it.

3. Consume Whole Grains

Whole grains are one of the healthiest foods you will find in your kitchen. These grains get digested slowly, ensuring you feel full for a long time. Eating whole grains decreases body weight and visceral fatⁱ  The accumulation of fat within the abdominal cavity and around internal organs such as kidneys and intestines. , which is important to improve insulin resistance and prevent diabetes. They also help prevent cardiovascular diseases and some types of cancers (14). So, replace white bread, pasta, and rice with whole grain versions like whole wheat bread, brown rice, quinoa, barley, and oats. However, it is important to note that while whole grains are healthy, you should be mindful of portion sizes, as they still contribute to your overall calorie intake.

4. Eliminate Sugar Intake

This is the most important tip for those who wish to know how to lose weight in a week.

Sugar can be worse than fat when it comes to harmful health effects. High sugar consumption, especially in the form of refined sugars, can lead to insulin resistance. Over time, this can lead to type 2 diabetes (15). Sugar-sweetened beverages and carbonated soft drinks are major contributors to weight gain (16).

Replace sugary sodas, energy drinks, and sweetened coffees with water, herbal teas, or unsweetened black coffee. Similarly, replace sugary snacks, like candy and pastries, with whole foods like fresh fruit, nuts, or yogurt. If you are used to consuming a lot of sugar, try gradually cutting back to reduce cravings and avoid feeling deprived. You may also try using healthier options like stevia, monk fruit, or small amounts of honey or maple syrup.

Sujani Hansamali, a blogger, shared her experience with reducing sugar intake, noting, “I prefer eating various snacks after my main meals. Fortunately, I was able to get rid of this habit of taking many snacks every time (ii).” She realized that excessive sugar consumption not only provided extra calories but also had a negative impact on her insulin levels, making her feel hungry again more quickly.

In a study conducted by the Harvard School of Public Health, it was found that consumption of beverages sweetened with sugar can cause weight gain in women (17).

5. Avoid Bacon

Bacon contains a lot of fat – 68% of the total calories you get from bacon actually come from fat, and about half of that is saturated fat (18).

According to a Canadian study, a diet rich in saturated fat can contribute to the development of obesity (19). It can have severe repercussions, and the best way to avoid them is by avoiding bacon. You can, instead, replace it with some veggies or eggs.

6. Drink Green Tea

Health experts across the world vouch for green tea for a reason – it is amazingly healthy. Green tea is known to boost the calorie-burning mechanism in our body.

According to a study, green tea can help you lose weight (you might have to drink about seven decaf cups a day). Green tea contains loads of antioxidants, the most potent of them being the catechins that have been found to boost metabolism and reduce body fat (20). You can drink 2-3 cups of green tea per day, preferably on an empty stomach in the morning or in the evening. If you do not like its taste, consider adding lemon, honey, or ginger for a flavor boost.

7. Eat Healthy Snacks

Choosing a healthy snack is challenging when you are trying to lose weight. According to multiple studies, snacks that are high in protein and fiber are beneficial to curb hunger, impart satiety, and aid weight loss (21).

Fruits, granola bars, or a packet of plain popcorn, oatmeal, fruits with yogurt – anything similar can serve the purpose. These contain fewer calories and are far better than high-calorie snacks. Prepare these snacks in advance to avoid reaching for unhealthy options when you feel those hunger pangs.

8. Say No To Anything Crispy, Creamy, And Cheesy

A big no to sauces, fried foods, and high-calorie eats. You can skip the cheese while having sandwiches. Refrain from adding mayonnaise or butter while you are cooking something at home. You can use avocado or Greek yogurt instead. Lemon and pepper make a great combination for zest. Ditch the creamy soups and embrace the broth-based ones. Creamy and cheesy foods are possibly one of the best sources of saturated fats, and hence, carry the recipe for self-destruction. They increase bad cholesterol and make you vulnerable to weight gain and heart disease (22).

9. Consume Good Fats

Consuming good fats helps nourish the cells and keeps the body functioning at optimum levels. Sources of good fats include foods rich in omega-3 fatty acids, avocados, walnuts, a mixture of seeds, etc. They are found to help in losing weight by improving satiety and curbing hunger pangs (23).

10. Take Vitamin C

It is not unwise to consider vitamin C as one of the ideal nutrients for weight loss. The fruits that are replete with vitamin C, like oranges, grapes, kiwis, etc., maintain your health and stop you from binging. This is because they are rich in fiber and water that make you feel full without adding too many calories (9), (10).

Vitamin C helps to burn more fat and is inversely related to body mass. A study published in the Journal Of The American College Of Nutrition suggests that having enough vitamin C may help your body burn more fat during exercise (24). Hence, consuming vitamin C-rich foods may aid in weight loss. You can have citrus fruits snacks or prepare a refreshing salad with vitamin C-rich veggies.

Quick Tip

You can also start your day with a glass of warm lemon water, which will help kick-start your metabolism and also help with hydration.

11. Drink Plenty Of Water

Make it a habit of drinking a glass of water before (to prevent overeating) and after (to aid digestion) a meal. People who drank more water and less soda or other high-calorie beverages were more successful in losing weight (25). Numerous American studies have also backed the efficacy of water in aiding healthy weight loss (26), (27), (28). Aim to drink at least 8 glasses of water a day, especially if you are physically active or live in a hot climate. Carry a water bottle with you or set an alarm on your phone to remind yourself to drink regularly. If plain water feels too boring, infuse it with natural flavors like lemon, lime, cucumber, mint, or berries. This can make drinking water more enjoyable without adding sugar or many calories.

12. Consider Intermittent Fasting

You can also try intermittent fasting, an eating pattern that sets specific time frames for fasting and eating. The most common approach for this is the 16/8 method. It requires you to fast for 16 hours and eat healthy for the next 8 hours. This method may support weight loss and improve your metabolic health. However, you may experience side effects like headache, dizziness, mood swings, and fatigue, especially during the first month of your fast (29).

If you are new to intermittent fasting, start with a shorter fasting window. For instance, start with 12 hours of fasting and 12 hours of eating. Gradually increase the fasting window as your body adjusts. Also, always talk to a healthcare professional before starting intermittent fasting.

C. Change Your Exercise Habits

How you change your body composition more or less determines how you shape your life. No wonder people who wake up and run in the morning end up being healthier and happier. Do you also want to be like them? Then, better keep your body moving.

1. Do Yoga

Yoga benefits all the parts of your body. If done regularly, it can also aid weight loss and slim down. Yoga forges a strong mind-body connection. You will be aware of what you are eating, and you will know when you are full. This encourages mindful eating, a practice that can go a long way in keeping you fit and healthy.

A study in Alternative Therapies in Health and Medicine stated that practicing yoga could help lower weight gain and improve cardiovascular fitness and flexibility (30), (31).

If you are new to yoga or have a low activity level, begin with simple poses that focus on breathing and stretching, such as the child’s pose. These are less physically demanding but still promote flexibility and mindfulness. Remember to focus on your posture as you get into each pose. Once you build some strength, move on to complex poses like the wheel pose and sun salutations.

2. Burn Extra Calories

You can burn a few extra calories every day by doing a few quick and easy exercises. Simply walk a mile within 20 minutes or clean your house for 30 minutes. All such activities can help burn calories. Keep your calorie restrictions in mind as well. Don’t consume more than your burn.

3. Exercise In The Morning

Morning exercise helps to control appetite and prevent excess calorie intake and is more effective in helping you lose weight compared to evening exercise. It also improves the quality of sleep at night. This, eventually, could also promote weight loss (32).

That said, exercising at any time of day can help with weight management. Research suggests that working out in the morning may be a little more effective for weight loss than in the evening, but the differences are not huge. For example, one study found that people who exercised in the morning over 10 months lost three times more weight than those who exercised in the evening. However, other studies have shown no real difference or even better fat loss with evening workouts. Since the research is still unclear, more detailed studies are needed to fully understand how the timing of exercise affects weight loss (33).

If you are new to exercise, try a light warm-up like walking in place or gentle yoga stretches. Once you build some strength, go for light cardio exercises like walking, cycling, or jogging. Eventually, you can also add strength training exercises, such as weighted squats and deadlifts to your routine.

4. Lift More Weights

If there is any smart physical activity for losing body fat, it is lifting weights. Weightlifting burns body fat and helps build lean muscles (34). It is also effective in reducing belly fat. More muscles means quicker metabolism – something that every individual who wants to lose weight must aim for (35).

If you are a beginner, start with bodyweight exercises, such as squats, lunges, and push-ups. Once you feel comfortable, add more resistance by using dumbbells or kettlebells. Incorporate heavy weights to maximize calorie burn and muscle growth for intermediate and advanced levels.

5. Try HIIT Workouts

Research suggests that HIIT (high-intensity interval training) workouts are effective for fat loss (36). This may be due to the unique approach of this training method that incorporates several rounds of high-intensity movements that help you burn lots of calories relatively quickly. Along with helping you lose weight, HIIT workouts also help boost your cardiorespiratory fitness, which is a measure of how efficiently your body takes up oxygen and delivers it to your organs and muscles during long exercise sessions (37). Some HIIT workouts for weight loss include spot running, jumping jacks, planks, burpees, and inch worms. Perform all these exercises for 30 seconds each consecutively with a 30-second break between them. Repeat the whole routine 3 times.

If you are new to HIIT, you can reduce the intensity or modify the exercises. For example, instead of doing a full burpee (jumping down into a push up and then getting back up), try breaking down the move into a step-by-step process. Move slowly and take your time to get used to the exercise. Instead of doing a proper push-up, you can also try knee push-ups. As you get used to the movement, you can increase the intensity. If a burpee is too hard, then try replacing it altogether with squats. 

So, the next time you think about how to lose weight in a week, do the following:

• Start by setting realistic goals and focusing on gradual progress.
• Practice portion control and mindful eating by avoiding distractions like TV.
• Prioritize whole foods such as fruits, vegetables, whole grains, and lean proteins.
• Limit refined sugars and processed foods.
• Incorporate intermittent fasting and exercise into your routine.
• Keep yourself hydrated with water and green tea.
• Stay consistent, track your progress, and adjust as needed, to create a balanced approach for long-term success.

Infographic: Tasty Tomato Soup Recipe For Weight Loss

Keep your nutrition in check and avoid junk food. Try healthy eating by adding soups to your diet. Tomato soup is a classic recipe that has countless variations. There is no doubt that cream is a popular addition to the recipe, but it can also add calories to the dish.

Check out the infographic below to learn how to lose weight in 2 weeks from this soup without compromising on taste!

Illustration: StyleCraze Design Team

Frequently Asked Questions

How much weight can you lose in a week?

Weight loss depends on your body type and medical conditions. You can lose up to 6 to 10 pounds, which would be water weight and not fat.

Is it possible to lose 10 pounds in 1 week?

Yes. It is possible to lose 10 pounds in 1 week if you follow healthy practices. However, this is a drastic weight loss and is not advocated by experts. You can lose a maximum of 2 -3 pounds per week in a healthy way. Else, it can have adverse effects and also rebound after some time.

Is it possible to lose 5 kg in a week?

Yes, but it is not a healthy way of weight loss. You can instead follow a balanced diet and do the right physical activities consistently to lose 1 to 2 pounds per week. Consult a doctor to get a diet plan suitable for you.

How can I lose my belly fat in a week?

You cannot totally lose belly fat in a week. To lose belly fat in a reasonable time, you can engage in exercises like Russian twists, side planks, push-ups, and sit-ups. Additionally, avoid consuming alcohol as it can make you feel bloated and lead to weight gain around the abdomen.

Is losing weight quickly safe?

No, most experts believe that losing weight quickly is not safe. Research also suggests that slow weight loss is better at preserving muscle mass and body water, important for maintaining metabolism (38).

Tired of carrying around that extra belly fat? Learn how to lose it easily and get back to feeling your best by watching the video below.

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Reviewer Author Editor Fact Checker

Madhu SharmaRD

 

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

Read full bio of Madhu Sharma

Priyanka SadhukhanNutritionist, CDE

 

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach with over six years of experience writing on health, nutrition, and diet. She holds a bachelor’s degree in Biotechnology from Acharya Nagarjuna University, Guntur, and a Diploma in Nutrition from Fab Academy.

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