How to Lose Weight in a Week the Healthy Way

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A guide to the best & easiest way to lose weight in 7 days
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Losing weight can be tough for many people, especially if you're trying to slim down in a short amount of time. However, by changing your diet and exercise routine, it is possible to lose some weight in just 1 week. We'll explain exactly how to lose fat, gain muscle, and improve your health, below.

The Best Ways to Lose Weight Fast

The best way to lose weight is to eat smaller portions and consume healthy foods, including vegetables, lean protein, and healthy fats. Cut out sugary snacks and drinks as well as high-fat, fried, or processed foods. Do cardio exercise for 150 to 300 minutes per week to support your weight-loss goals.

Section 1 of 6:

Adjusting Your Diet

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  1. Step 1 Consume more vegetables, healthy fats, and lean protein.
    Shape your meals so they contain one protein source, one low-fat source, and one low-carb vegetable source. Your carb intake should be in the recommended range of 100-150 grams per day if you are trying to lose weight.[1] Don't feel that you must restrict yourself to a small number of foods. Enjoy a wide variety of healthy foods that provide a large array of nutrients.
    • Healthy protein sources include eggs, tofu, and lean meats like chicken and turkey. Fish such as salmon and trout, as well as shellfish like shrimp and lobster, are also good sources of protein in a healthy diet. Non-fat Greek yogurt is also a good way to get protein and dairy in your diet.[2]
    • Low-carb vegetables include broccoli, cauliflower, peppers, brussels sprouts, cabbage, green beans, lettuce, and cucumber. Vegetables are also healthy sources of fiber.[3] Steaming or baking vegetables, rather than frying them, helps you get more of the nutrients and antioxidants.
    • Healthy fat sources include avocados and nuts, as well as olive oil and avocado oil. These oils are healthier alternatives to cooking with trans fats or saturated fats like margarine, vegetable shortening, or butter.[4]
    EXPERT TIP

    "Losing 1-2 pounds per week is a healthy, achievable goal."

    Claudia Carberry, RD, MS

    Claudia Carberry, RD, MS

    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
  2. Step 2 Limit carbs, sugars, and saturated fats.
    Eating foods high in carbs and sugars can cause your body to secrete more insulin, which can cause your body to hold on to fatty acids and lead to fat gain. When your insulin levels go down, your body is more likely to burn fat. It also helps your kidneys shed excess sodium and water, which will help you reduce any water weight.[5]
    • Avoid foods high in starch and carbs, like potato chips, french fries, and white bread, or foods high in sugar, like soft drinks, candy, cakes, and pastries.
    • Cut down on saturated fats from fatty meats and whole-fat dairy products, as well as coconut oil and palm oil.[6]
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  3. Step 3 Choose natural sugars rather than artificial sugars.
    Rather than have a piece of candy for a quick snack, replace it with fruit that is low in sugar, such as raspberries, blackberries, blueberries, or strawberries. Replace the sugar in your morning coffee with a natural sugar like Stevia or a spoonful of honey.[7]
    • Focus on adding healthy sources of protein, fat, and vegetables to your diet. Don’t forget to include nutritious sugars that come from fruit.
  4. Step 4 Keep a food journal.
    Write down everything you eat in a food diary and be meticulous about it. Keeping track of what you’re eating helps you recognize patterns that may sabotage your weight loss efforts, like an afternoon trip to the vending machine or a late-night snack. It also helps you track your calorie intake and how successful you are at maintaining your meal plan.[8]
    • Also, make a note in your journal of how you felt when you ate the food. Were you feeling depressed, happy, angry, or optimistic? Focusing on your emotions and the foods themselves can help cue you into patterns of emotional eating, if there are any.
    • If possible, include nutrient information, like calories, sodium, fats, and fiber, to keep track of other health goals.
    • Review your food journal at the end of each week so you can better plan your meals and snacks for the next week.
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Section 2 of 6:

Planning Healthy Meals

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  1. Step 1 Create a seven-day meal plan.
    Meal planning is associated with a healthier diet an lower rates of obesity.[9] Include three main meals (breakfast, lunch, dinner) as well as two small snacks (between breakfast and lunch, and lunch and dinner), scheduled at the same times each day. This ensures you won’t feel hungry or miss a meal. Eating 1,200 - 1,400 calories daily for women and 1,500 - 1,800 for men, combined with daily exercise, can lead to healthy weight loss.[10]
    • A meal plan is essential to the success of your weight-loss program. It keeps you aware of what you will eat throughout the day and the entire week, which can help you stay on track.
    • Make a grocery list based on your meal plan and go food shopping on a set day every week. Stock your fridge with all the necessary ingredients to make your meals for the week. This allows you to prepare each meal easily and quickly.
  2. Step 2 Kickstart your day with a protein-filled breakfast.
    Getting adequate protein in the morning can give you more energy (and keep your blood sugar up) for the rest of the day. Aim for a breakfast that is 400 calories and has 25 - 35 g of protein.[11] Eat it every morning at around the same time. Go for variety and rotate two to three options. Pair your breakfast with unsweetened tea or a glass of water with lemon. Here are some great breakfast options:
    • Start the day right with a berry parfait and an English muffin. Put four ounces of low-fat yogurt in a bowl with 1 tablespoon (6.8 g) low-fat granola and ½ cup (83 g) sliced strawberries. Add one more layer of yogurt and granola and finish it with ½ cup (83 g) raspberries. Eat this delicious berry parfait with half a toasted whole-wheat English muffin topped with 2 teaspoons (10.66 g) of peanut butter.
    • Make instant oatmeal and add in dried fruit and nuts for a healthy, fiber-packed breakfast. Add 1 ⅓ cup (10.64 fl. oz.) fat-free milk to 2 packets of instant oatmeal (look for no-sugar-added oatmeal). Cook it according to the package directions in the microwave or on the stove. Once it's cooked, mix in 2 tablespoons (13.76 g) of dried cranberries and 1 tablespoon (7.5 g) of chopped walnuts.
    • Create a filling but healthy morning meal by toasting two whole wheat waffles. Add 1 tablespoon (20 g) of pure maple syrup and one small sliced banana. Have a glass of fat-free milk on the side.
    • Avoid a breakfast heavy in sugar and processed starches like white rice and white bread, which can cause your blood sugar to spike. Choose healthy carbs that are high in fiber, such as whole fruits and grains.[12]
  3. Step 3 Eat a balanced lunch.
    Schedule lunch at the same time every day. Make lunches at home that are 500 calories or less, and rotate several options so you eat various foods in the week. Eating a variety of foods can help provide more nutrients and promote good health. Check out these delicious and healthy lunch options:
    • Try a protein-heavy meal like a bean tortilla with gazpacho. Warm up a 2-ounce (56.7 g) wheat tortilla in the microwave or on the stove and fill it with ½ cup (86 g) of cooked black beans, shredded lettuce, chopped tomatoes, 2 tablespoons (15.32 g) shredded reduced-fat cheddar cheese, and half an avocado, sliced. Serve it with 1 cup (8 fl. oz.) of ready-made gazpacho or salsa. Finish with a 1-ounce (28.35 g) piece of dark chocolate for dessert.
    • Integrate fish into your diet with a tilapia and rice pilaf dish. Heat up 1 teaspoon (4.5 g) olive oil in a pan over medium-high heat. Season a 2-ounce (56.7 g) tilapia fillet with salt and pepper. Place it in the pan and cook it for about 2 to 3 minutes per side. When the fish is done, it will flake easily with a fork. Prepare ½ cup (103 g) rice pilaf (prepared from a box or made from scratch) and ½ cup (31.88 g) steamed snap peas. Serve the tilapia with the rice pilaf and the snap peas. Finish the meal with a baked apple, topped with a pinch of cinnamon and 1 teaspoon (7 g) honey, served with ⅓ cup (48 g) low-fat vanilla ice cream.
    • Have a hummus and vegetable sandwich that is high in protein and flavor. Spread ¼ cup (61.5 g) store-bought or homemade hummus on two slices of whole-grain bread. Add baby salad greens, sliced cucumber, and red bell pepper. Have your healthy sandwich with 1 cup (8 fl. oz.) of minestrone soup, 6 ounces (170 g) of low-fat yogurt, and ½ cup (75.5) grapes.
    • A carb-heavy lunch leads to more carb cravings and an afternoon energy crash.[13]
  4. Step 4 Have a filling, healthy dinner every night.
    Finish your day with a dinner that is filling but won’t overload your metabolism or make it hard for your body to burn fat. Keep your dinner to around 500 calories and focus on a balance of protein, vegetables, and healthy fats. Rotate lunch and dinner options every day for variety. These are healthy, tasty dinner options you can try:
    • Make a protein-rich dinner with grilled pork chops and asparagus. Heat 1 teaspoon (4.5 g) olive oil in a pan over medium-high heat. Season a 3-ounce (85.05 g) pork chop with salt and pepper. Place it in the pan and cook it for 3 to 5 minutes per side. Serve with ½ cup (114.5 g) of mashed potatoes, 1 cup (175 g) steamed or baked asparagus, and ½ cup (74.5) bell pepper strips. Top the meal off with ½ cup (83 g) fresh raspberries.
    • Create a protein-packed dinner with red lentil soup. Garnish each bowl of homemade soup with a tablespoon (15 g) of non-fat yogurt and fresh cilantro. Have a slice of whole wheat bread or a handful of crackers on the side.
    • Cook an easy, filling dinner by making a vegetable frittata. A frittata is an egg-based dish that combines an egg, vegetables like peppers and spinach, and a light cheese like feta to make a kind of pie. Frittatas are great sources of protein and vegetables and also make good leftovers for breakfast.
  5. Step 5 Drink water instead of sugary drinks.
    Drinking enough water helps your immune system stay healthy, keeps your skin looking great, and helps you stay hydrated during your daily workout.[14] Men should try to drink 15.5 cups (3.7 liters) of fluids a day, and women should shoot for about 11.5 cups (2.7 liters) a day, including the water you get from food.[15]
    • Replace sugary drinks like soda with water flavored with slices of lemon or lime.
    • Unsweetened green tea is another good substitute for sugary drinks. Green tea contains a good amount of antioxidants, which help your body fight against free radicals.
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Section 3 of 6:

Exercising to Promote Weight Loss

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  1. Step 1 Commit to an exercise plan.
    The US Department of Health and Human Services recommends that adults get between 150 and 300 minutes of moderate-intensity aerobic activity per week, such as brisk walking or fast dancing. They also recommend doing a muscle-strengthening activity 2 days a week, like lifting weights or doing pushups.[16]
    • Depending on your current fitness level, you may want to start doing light exercise every day or more intense exercise every other day. This could mean alternating between aerobic and muscle-strengthening activities.
    • Rather than overdo your workouts, focus on being consistent and sticking to an exercise plan that is realistic and specific to the needs of your body.[17]
    • Create a workout schedule so you are exercising at the same time every day. This could be every morning at the gym before work, every other day during lunch, or every night several hours before bed. Look at your schedule for the week and pencil in workout time so it is part of your day that you won’t miss or forget.
  2. Step 2 Warm up with light cardio.
    Start every workout with light cardio, as you never want to stretch or put stress on cold muscles. Warming up helps you prevent injury and can make the rest of your workout more effective.[18]
    • Do a light five to ten-minute jog in place. Use a jump rope and jump in place for five minutes. Or, go for a ten-minute run to activate your muscles and break a sweat.
  3. Step 3 Stretch after you warm up with cardio and at the end of your workout.
    It's important to stretch your muscles after your 5 to 10-minute cardio warm-up so you do not injure yourself while doing high-intensity exercises. Stretch for 5 to 10 minutes at the end of your workout to help enhance your range of motion and minimize muscle soreness.[19]
    • Do basic stretches so your bigger muscles are warmed up and ready to work during your exercise routine. Practice lunge stretches, quadricep stretches, calf stretches, and butterfly stretches.
  4. Step 4 Do high-intensity interval training (HIIT).
    HIIT is an exercise program that alternates intense exercises with short intervals of recovery or rest. This type of exercise can help you burn fat fast. High-intensity exercises force your body to use the sugars in your body and allow you to burn fat faster than low-intensity workouts. You will also use stored body fat during the recovery phase, which can help reduce stored body fat.[20] Perform HIIT exercises with gym equipment or an exercise mat and a few free weights. There are several popular HIIT programs, including:
    • 21-Minute HIIT Workout: This HIIT program only takes 21 minutes and is designed to help strengthen and sculpt your body while also shedding weight. The program keeps your heart rate up, targets your whole body, and integrates cardio and strength training. You go through a series of 7 exercises with 40 seconds of effort followed by 20 seconds of rest. The 7 exercises are repeated a total of three times.[21]
    • 25-Minute Sprint Fartlek Workout: “Fartlek” means “speed play” in Swedish. This type of HIIT program combines continuous training with speed intervals. You control the intensity and speed of each interval, so the training can feel spontaneous and engaging. This program focuses on cardio training, where you walk, jog, or sprint for set amounts of time.[22]
    • Countdown Jump Rope Workout: To do this interval workout, all you need is a stopwatch and a jump rope. Start by trying to jump for two straight minutes, then rest for two minutes, and jump rope again for 1.5 minutes. Then, rest for one and a half minutes and then jump rope again for one minute, and rest for one minute. Finish with jumping rope for 30 seconds. Rest for three minutes and then repeat the intervals one to two more times.
  5. Step 5 Join a sports team or a recreational league.
    Playing sports is a great way to burn calories while having fun. Sports put a little competitive fire into the equation; you often forget that you're working out and will still likely break a sweat. Sports good for weight loss include:
    • Soccer: This sport that will increase cardiovascular health, improve muscle tone, and help you burn fat.[23]
    • Swimming: An hour of swimming in the pool can burn 400-600 calories, strengthen your lungs, build your muscles, and help your mental health. It’s also easy on your joints.[24]
    • Basketball: Playing a game of full-court basketball can help you burn 630 to 750 calories. It also helps build endurance, improve balance and coordination, and build muscle.[25]
  6. Step 6 Take a fitness class.
    Mix up your workout week by joining a fitness class that combines cardio with strength-building and interval training.
    • An aerobics and dance class like Zumba can help you lose weight. One hour of Zumba class can help you burn 500-1000 calories. Plus, it helps boost your heart health, tone your body, and improve coordination.[26]
    • Cycling is great for weight loss and muscle strengthening. Take a spin class to up your fat-burning exercise routine and build muscle in your thighs, butt, and abs.[27]
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Section 4 of 6:

Adjusting Your Lifestyle

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  1. Step 1 Make healthier choices while dining out.
    It's sometimes difficult to eat at a restaurant and have a healthy meal. Many restaurant dishes are carb-heavy, fat-heavy, and loaded with sodium. However, it’s possible to make healthier choices when you dine out. Check out nutritional information online before you get to restaurant. Look for a “healthy,” “light,” or “skinny” section of the menu. Share an entree or set aside half to take home before you start to eat.[28]
    • Avoid going out for meals during the week to help you stick to your meal plan, and ensure you only eat foods that help you stay full and lose weight.
    • Pack your lunch and bring it to work to avoid hitting a restaurant in the middle of the day. Prepare your meals in advance so you aren't tempted to dine out.
  2. Step 2 Lose weight with a friend or a partner.
    Committing to a weight loss program for a week with a friend or partner can help you stay motivated and stick to the program together. You are also able to cheer each other on and help each other stay accountable as you both work hard to lose weight.[29]
    • Having a workout buddy also means you’re able to share resources and knowledge.
    • Plus, having healthy competition is a great way to stay motivated.
    Gunnar Peterson
    Gunnar Peterson, Celebrity Personal Trainer

    Find an accountability buddy to help you complete your workouts. "Make it a joint effort. Doing a workout with a partner or trainer can motivate you to reach your goals."

  3. Step 3 Maintain your eating and lifestyle habits after the week is over.
    Once you have experienced one week of healthy eating, focused exercise, and other lifestyle changes, you may want to consider continuing these habits. Work on maintaining your diet over the period of a month, as well as your exercise plan, and then try maintaining it.
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Section 5 of 6:

How much weight can you lose in a week?

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  1. Aim to lose 1 to 2 pounds (0.45 to 0.91 kg) per week.
    This gives your body a chance to adjust to your new lifestyle. Losing weight too rapidly can cause your body to go into starvation mode, which can slow your metabolism and stall your weight loss.[30]
    • If you’re also doing strength training, it’s possible to lose fat without losing weight as you gain muscle.
Section 6 of 6:

FAQs about Fast Weight Loss

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  1. Step 1 How does sleep affect weight loss?
    Some researchers believe a lack of sleep can make you hungry and lower your metabolism. There’s also some evidence that getting less than 6 hours of sleep a night is associated with obesity.[31]
    • Keep to a regular sleep schedule, even on the weekends, to help prevent having trouble sleeping at night or waking up in the morning.
    • Limit exposure to blue light from devices close to bedtime. Blue light can trick your brain into thinking it’s daytime, which can delay the release of melatonin, which helps you fall asleep.[32]
  2. Step 2 How do you lose belly fat?
    While you can't specifically target belly fat, losing weight will help reduce fat stores over your entire body. Losing weight also helps reduce the visceral fat in your abdominal cavity, which has been linked to high blood pressure, heart disease, and some cancers.[33]
    • The good news is that visceral fat metabolizes more quickly than the fat under your skin, so it can be easier to lose.[34]
  3. Step 3 Is intermittent fasting effective for weight loss?
    Intermittent fasting, or switching between fasting and eating regularly, has become a popular way to lose weight. Some medical professionals believe intermittent fasting improves heart health, physical performance, and weight loss.[35]
    • There’s even some thought that intermittent fasting can boost memory.
    • Always check with your doctor before trying intermittent fasting (or any other diet) to make sure it’s right for you.
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How Do You Lose Weight?


Sample Exercise and Meal Plan


Join the Discussion...

I've tried everything and can't lose weight!
WikiKangarooKeeper877
59
WikiKangarooKeeper877
I've struggled with my weight all my life and feel like I've tried everything. Cardio, weight training, calorie counting, fasting, going vegetari... Read More
Pouya Shafipour, MD, MS
1
Pouya Shafipour, MD, MS
Board Certified Family Medicine Specialist
There are many common mistakes people make when trying to lose weight. People usually try to lose weight using a mixture of intense exercise and... Read More
WikiCloudCatcher919
1
WikiCloudCatcher919
Omg breaking your diet because you're hungry and cranky is so real!! I used to be hangry all the time when I was trying intemittent fasting. I fo... Read More
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Expert Q&A

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  • Question
    How many steps should you take a day to lose 2 pounds a week?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Aim for at least 10,000 steps per day. In addition to steps, you will need to follow a healthy diet to lose 2 pounds in 1 week.
    Thanks! We're glad this was helpful.
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    Not Helpful 2 Helpful 20
  • Question
    How can I lose weight fast?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Eat more vegetables, healthy fats, and lean protein. Add 60 minutes of exercise per days and limit how much time you sit.
    Thanks! We're glad this was helpful.
     Thank you for your feedback.
     If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 4 Helpful 24
  • Question
    Can you lose 7 pounds in 3 days?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    No, 7 pounds will take 3-7 weeks to lose. In 3 days, you can make some healthy changes to your diet and exercise routine to set yourself up for success.
    Thanks! We're glad this was helpful.
     Thank you for your feedback.
     If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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Warnings

  • Don't do anything drastic to your body to achieve a weight-loss goal, as it will do harm in the long run.
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  • It’s usually not healthy to lose more than 1-2 pounds a week unless you’re under the supervision of a doctor.
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  • It may be possible to lose much more than 2 pounds in 1 week at the beginning of your weight-loss journey, but it’s usually just water weight and is often temporary.[36]
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References

  1. ↑ https://health.clevelandclinic.org/how-many-carbs-to-eat-to-lose-weight
  2. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
  3. ↑ https://thocc.org/about/news-press/news-detail?articleId=53663&publicid=395
  4. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
  5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/
  6. ↑ https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
  7. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/improve-eating-habits.html
  8. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-diary-how-to-keep-track-of-what-you-eat
  9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5288891/
  1. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/obesity/obesity-treatment-overview
  2. ↑ https://nutrition.org/protein-its-whats-for-breakfast/
  3. ↑ https://kidshealth.org/en/teens/carbs-diabetes.html
  4. ↑ https://health.clevelandclinic.org/how-to-stop-carb-cravings
  5. ↑ https://www.mayoclinic.com/health/water/NU00283
  6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
  7. ↑ https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know
  8. ↑ http://www.shape.com/weight-loss/weight-loss-strategies/monday-sunday-diet-plan-lose-weight-week
  9. ↑ https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/
  10. ↑ https://chhs.source.colostate.edu/should-you-stretch-before-or-after-a-workout/
  11. ↑ https://health.ucdavis.edu/blog/cultivating-health/high-intensity-workouts-can-help-you-get-fit-fast-but-preparation-is-key/2022/09
  12. ↑ https://youtu.be/J3LCd0nRWho?t=16
  13. ↑ https://www.runnersworld.com/uk/training/a36362823/fartlek-run/
  14. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/soccer-health-benefits
  15. ↑ https://health.clevelandclinic.org/swimming-joint-friendly-and-good-for-the-heart
  16. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/basketball-health-benefits#health-benefits-of-basketball
  17. ↑ https://www.piedmont.org/living-real-change/7-health-benefits-of-zumba
  18. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits#health-benefits-of-regular-cycling
  19. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet
  20. ↑ https://pubmed.ncbi.nlm.nih.gov/29452062/
  21. ↑ https://health.clevelandclinic.org/can-you-lose-10-pounds-in-a-week
  22. ↑ https://pubmed.ncbi.nlm.nih.gov/25450058/
  23. ↑ https://kidshealth.org/en/teens/blue-light.html
  24. ↑ https://www.healthdirect.gov.au/how-to-reduce-visceral-body-fat-hidden-fat
  25. ↑ https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
  26. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
  27. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

About This Article

Claudia Carberry, RD, MS
Co-authored by:
Claudia Carberry, RD, MS
Registered Dietitian
This article was co-authored by Claudia Carberry, RD, MS and by wikiHow staff writer, Aimee Payne, MFA. Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University. This article has been viewed 575,443 times.
1 votes - 100%
Co-authors: 24
Updated: November 23, 2024
Views: 575,443
Categories: Weight Loss Goals
Article SummaryX

To lose as much weight in 1 week as you can, start by removing high-carb foods like white bread, fatty foods like red meat, and sugary foods like candy from your diet. Then, replace these things with low-carb vegetables like broccoli and high-protein foods like egg whites and chicken. In addition to changing what you eat, cut down how much you eat by keeping each of your meals under 500 calories. For tips from our Medical reviewer on how to lose weight through cardio, high-intensity interval training, and other forms of exercise, read on!

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