How To Get Skinny Fast: A Week Is All You Need! December 29, 2016

Ladies! Do you have a special occasion coming up in just a week? Or are you tired of looking at those few extra inches? Time to make some fruitful changes that will help you lose that flab in just a week. Sounds impossible? Read on to know how you can achieve the feat.

Bad eating habits and lack of exercise are the primary causes of weight gain. At times taking care of your body becomes an arduous task if you have a hectic schedule. But don’t you worry, for I am about to give you a super easy diet and exercise plan for one week that will not only help you lose water weight but also improve your metabolic rate. Remember, this is a very low-calorie diet and should not be followed continuously beyond one week. But, before I start with the diet chart, here is what you should keep in mind.

Your Body Type

Your-Body-Type

Image: Shutterstock

Not everyone has the same body type. It is important for you to know your body type before you start the plan to lose weight. 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 for 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 endomorphic body type.

If you are planning to get that lean body quickly, keep these points in mind:

  1. The level of difficulty or ease with which you can get skinny depends on your body type.
  2. Getting skinny depends on whether you have an ectomorphic, mesomorphic or endomorphic body type.
  3. You need to be realistic while setting goals of getting thin so you can achieve them without being disappointed.
  4. 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. Getting skinny should always come second to this. You need to make sure that all your plans to get thin are consistent with this principle, and you will do great!

Now that you know what to expect and how each body type will react differently to this diet plan let’s begin!

Get Skinny In 7 Days

  1. Day 1 – 2000 Calories
  2. Day 2 – 1600 Calories
  3. Day 3 – 1200 Calories
  4. Day 4 – 900 Calories
  5. Day 5– 800 Calories
  6. Day 6 & Day 7 – 700 Calories
  7. Lifestyle Changes To Get Skinny Fast

7-Day Diet Plan

7-Day-Diet-Plan

Image: Shutterstock

The 7-day diet plan requires the dieters to cut calories gradually. After the 7th day, for the next 2 weeks, the dieters will remain on a low-calorie diet, which should not exceed a total intake of 1000 calories per day.

1. Day 1 – 2000 Calories

MealWhat To Eat
Early Morning1 glass warm water with 1 tablespoon honey and 1/2 a lime.
BreakfastOptions:
Scrambled eggs, 1 slice of multi-grain bread, and 1 cup milk.
Any healthy juice made up of fresh ingredients.
LunchOptions:
Tuna salad with fresh veggies and Dijon mustard dressing.
Asparagus, spinach, and sweet potato salad with light dressing.
Post-Lunch4 almonds and 1 apple.
Evening Snack1 cup black or green tea with 1 multigrain biscuit.
DinnerOptions:
Broccoli, butternut squash, and cauliflower blended soup.
Stir fried chicken/turkey with veggies.
Why This Works

Adult women need 2200 calories per day. Start by cutting 200 calories on the first day, so that your body doesn’t feel deprived. Start your day with a 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.

Foods To Eat

Here is a list of foods that you can eat on Day 1.

Vegetables – Celery, Chinese cabbage, broccoli, swiss chard, green beans, broccoli, cauliflower, leek, spinach, bok choy, carrot, beetroot, ginger, garlic, onion, green chili, bottle gourd, bitter gourd, tomato, zucchini, asparagus, green peas, artichoke, and brussels sprouts.
Fruit – Grapefruit, orange, lemon, lime, apple, avocado, figs, peach, plum, watermelon, muskmelon, kiwi, strawberry, and pomegranate.
Protein – Fish, chicken breast, duck breast, ground turkey, pork bacon, soy, mushroom, and legumes.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, and clarified butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana, pineapple, and mango.
Protein – Beef
Seeds & Nuts – Cashew nuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

If you are allergic or simply do not like the taste of foods mentioned in the diet chart, here is a list of substitutes.

Food Substitutes

Honey – Maple syrup
Lime – Apple cider vinegar
Eggs – Bacon
Multigrain bread – Whole wheat bread
Milk – Soy milk
Fresh fruit/vegetable juice – Quinoa or oats
Tuna salad – Chicken/mushroom salad
Asparagus – Zucchini
Spinach – Swiss chard
Broccoli – Cauliflower
Almonds – Macadamia nuts
Apple – Orange
Black or green tea – Herbal tea or black coffee
Multigrain biscuit – Saltine crackers
Butternut squash – Ash gourd
Cauliflower – Broccoli
Stir fried chicken/turkey – Mushroom

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
How Will You Feel After Day 1

At the end of your first day, the first feeling is a sense of achievement for successfully completing Day 1. Secondly, you will feel light and active. You may experience body pain because of the workout, but that will go away once you make it a habit of doing it every day.

Back To TOC

Day 2 – 1600 Calories

MealWhat To Eat
Early Morning1 glass warm water with 1 tablespoon honey and 1/2 a lime or any detox drink.
BreakfastKale or banana smoothie.
LunchBroccoli soup or Cabbage soup.
Post-Lunch1 bowl of fruits.
Evening Snack1 cup green tea with 1 oatmeal biscuit.
DinnerOptions:
Chicken clear soup with veggies.
Grilled fish with yogurt and grated veggies dip.
Chickpea tortilla wrap with avocado and mustard sauce.
Why This Works

Cut the calories down to 1600 on the 2nd day. Prepare a heavy smoothie for breakfast and eat light for lunch. Post lunch snacking is recommended as it will keep your metabolism up. End your day with a substantial protein-rich dinner so that your muscles don’t become weak.

Foods To Eat

Here is a list of foods that you can eat on Day 2.

Vegetables – Spinach, broccoli, celery, swiss chard, brussels sprouts, green beans, Chinese cabbage, cabbage, leek, cauliflower, leek, spinach, carrot, beetroot, zucchini, ginger, garlic, onion, green chili, bottle gourd, bitter gourd, tomato, asparagus, green peas, artichoke, and bok choy.
Fruit – Pear, apple, orange, cherry, guava, grapefruit, strawberry, lemon, lime, cucumber, figs, peach, avocado, plum, watermelon, muskmelon, kiwi, pomegranate, and clementine.
Protein – Chicken breast, ground turkey, salmon, tuna, mackerel, duck breast, ground turkey, pork bacon, soy, mushroom, kidney beans, garbanzo beans, black-eyed peas, mung bean, lentils, and Bengal gram.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, clarified butter, peanut butter, sunflower seed butter, and flaxseed butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana, pineapple, and mango
Protein – Beef and pork
Seeds & Nuts – Cashew nuts and peanuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

Here is the list of substitutes that will help you replace a food mentioned in the diet chart that you do not like or are allergic to.

Food Substitutes

Honey – Cinnamon powder
Lime – Apple cider vinegar
Kale – Spinach
Banana – Avocado
Broccoli – Cauliflower
Cabbage – Swiss chard or bok choy
Fruits – 1/2 cup baby carrots or sprouts
Green tea – Herbal tea
Oatmeal biscuit – Multigrain biscuit
Chicken clear soup- Mushroom or lentil soup
Grilled fish – Grilled chicken breast or veggies
Chickpea tortilla wrap – Chicken wrap or tuna wrap

Your intake must total 1600 calories. You will still have to workout to mobilize the fat and accelerate the weight loss. Here is a list of recommended exercises for Day 2.

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
How Will You Feel After Day 2

By the end of Day 2, you will feel more energetic and active. Your muscles may still hurt. If required do a few but do not stop working out.

Back To TOC

Day 3 – 1200 Calories

MealWhat To Eat
Early Morning1 glass warm water and juice of 1 lime.
Breakfast1 glass fat-free milk,1 apple, and 2 dates.
LunchOptions: Grilled vegetable sandwich without mayonnaise or cheese. Smoked turkey bacon salad with olive oil and dijon mustard dressing.
Post-Lunch1 cup watermelon.
Evening Snack1 glass lemonade.
DinnerOptions: Grilled chicken cubes with pineapple and honey. Blanched French beans with mashed sweet potato.
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.
Here is a list of foods that you can eat on Day 3.

Foods To Eat

Vegetables – Spinach, broccoli, celery, swiss chard, brussels sprouts, green beans, Chinese cabbage, cabbage, leek, cauliflower, leek, spinach, carrot, beetroot, zucchini, ginger, garlic, onion, green chili, tomato, asparagus, green peas, artichoke, and bok choy.
Fruit – Pear, apple, orange, cherry, guava, grapefruit, strawberry, lemon, lime, cucumber, figs, peach, avocado, plum, watermelon, muskmelon, kiwi, pomegranate, and clementine.
Protein – Chicken breast, ground turkey, salmon, tuna, mackerel, duck breast, ground turkey, pork bacon, soy, mushroom, kidney beans, garbanzo beans, black-eyed peas, mung bean, lentils, and Bengal gram.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, clarified butter, peanut butter, sunflower seed butter, and flaxseed butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana, pineapple, and mango
Protein – Beef and pork
Seeds & Nuts – Cashew nuts and peanuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

Here is the list of substitutes that will help you replace a food mentioned in the diet chart that you do not like or are allergic to.

Food Substitutes

Apple cider vinegar – Ground cinnamon or lime juice
Fat-free milk – Soy milk
Apple – ½ cup pomegranate
Dates – Apricot
Grilled vegetable sandwich – Tuna/ chicken sandwich
Smoked turkey bacon salad – Tomato and feta salad
Watermelon – Cucumber or muskmelon
Lemonade – Carrot juice with a dash of lime juice
Grilled chicken – Chicken tikka and grilled veggies
Pineapple – Apple
Honey – Maple syrup
Spinach – Bok choy
Asparagus – French beans
Mushroom glaze – vegetable/ chicken glaze

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
How Will You Feel After Day 3

You would have lost your water weight by the end of Day 3 and hence, you will notice a slimmer body. However, do not stop the diet as you will gain the water weight back sooner than you anticipate.

Back To TOC

Day 4 – 900 Calories

MealWhat To Eat
Early Morning1 glass warm water and juice of 1 lime.
Breakfast1 glass fruit juice made with pineapple, kiwi, peach, and freshly ground black pepper.
LunchCherry tomato and greens salad with low-fat yogurt dressing.
Post-Lunch1 glass tomato juice with a dash of lime and pinch of black pepper.
Evening Snack1 cup baby carrots.
DinnerOptions:
Lentil soup with peas and cauliflower.
Smoked salmon and veggies with whole wheat pita bread.
Why This Works

Significantly low in calories, this diet chart lists foods that aid weight loss, such as black pepper, lime, vegetables, and fruits (1).

Foods To Eat

Here is a list of foods that you can eat on Day 4.

Vegetables – Bottle gourd, bitter gourd, celery, swiss chard, zucchini, endive, broccoli, brussels sprouts, green beans, Chinese cabbage, cabbage, leek, cauliflower, leek, spinach, carrot, beetroot, green chili, tomato, asparagus, green peas, artichoke, bok choy, ginger, garlic, and onion.
Fruit – Plum, pluot, pear,orange, grapefruit, lemon, lime, cucumber, figs, peach, avocado, clementine, apple, watermelon, muskmelon, kiwi, strawberry, cherry, pomegranate, and guava.
Protein – Salmon, tuna, mackerel, chicken breast, duck breast, ground turkey, ground turkey, mushroom, soy, Bengal gram, lentils, garbanzo beans, black-eyed peas, mung bean, and kidney beans.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, clarified butter, peanut butter, sunflower seed butter, and flaxseed butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana and mango
Protein – Beef and pork
Seeds & Nuts – Cashew nuts and peanuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

Here is a list of food substitutes for Day 4.

Food Substitutes

Lime – Apple cider vinegar
Pineapple – Apple
Kiwi – Watermelon
Peach – Orange
Black pepper – Pinch of cayenne pepper
Almonds – Walnut
Chicken – Turkey or mushroom
Cherry tomato – Figs
Greens – Spinach
Low-fat yogurt – Sour cream
Olive oil – Dijon mustard
Carrot/beetroot juice – Fresh apple juice
Green tea – Herbal tea
Saltine cracker – ½ cup popcorn
Lentil – Garbanzo beans
Peas – Tomato
Cauliflower – Broccoli
Smoked salmon – Tuna/ mushroom/ chicken breast
Asparagus – Green beans
Chinese cabbage – Bok choy
Bell peppers – Celery

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
How Will You Feel After Day 4

Even though this is a low-calorie day, you will not feel hungry or weak because you will be eating frequently. Also, a toned-down figure will keep you motivated.

Back To TOC

Day 5– 800 Calories

MealWhat To Eat
Early Morning1 glass warm water with juice of 1 lime and juice of an inch of ginger root.
Breakfast1 whole boiled egg.
Lunch1 bowl of blended vegetable soup.
Post-Lunch1 apple or 1 orange.
Evening Snack1 cup green tea with 1 multigrain biscuit.
DinnerOptions:
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. A good protein-rich dinner will give nutrition to your muscles.

Foods To Eat

Here is a list of foods that you can eat on Day 5.

Vegetables – Chinese cabbage, cabbage, leek, cauliflower, leek, spinach, carrot, beetroot, green chili, tomato, bottle gourd, bitter gourd, green beans, asparagus, green peas, celery, endive, broccoli, brussels sprouts, artichoke, bok choy, ginger, garlic, onion, swiss chard, and zucchini.
Fruit – Apple, watermelon, muskmelon, kiwi, plum, pluot, pear, orange, grapefruit, lemon, lime, cucumber, figs, peach, avocado, clementine, strawberry, cherry, pomegranate, and guava.
Protein – Salmon, tuna, mackerel, chicken breast, duck breast, ground turkey, ground turkey, mushroom, soy, black-eyed peas, mung bean, kidney beans, Bengal gram, lentils, and garbanzo beans.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, clarified butter, peanut butter, sunflower seed butter, and flaxseed butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana and mango
Protein – Beef and pork
Seeds & Nuts – Cashew nuts and peanuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

Check out the following food substitute list if you are allergic or don’t like eating any of the foods listed in the diet chart.

Food Substitute

Green tea – Herbal tea or black coffee
Boiled egg- Omelet or boiled chicken breast
Milk – Fresh vegetable juice or soy milk
Kidney bean –  Bengal gram or boiled garbanzo beans
Grilled chicken – Grilled fish or sauteed mushroom
Apple – Peach
Orange – Grapefruit
Saltine cracker – ½ cup popcorn
Chicken stew – Tuna lettuce wrap
Blended lentil and vegetable soup – Grilled veggies

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
How Will You Feel After Day 5

You will notice a great difference in your weight, and you would also feel lighter. You will not feel tired as you will be eating nutritious food. If you feel weak, you may take a multivitamin supplement.

Back To TOC

Day 6 & Day 7 – 700 Calories

MealWhat To Eat
Early Morning1 glass warm water with juice of 1 lime.
BreakfastOptions:
Banana whole wheat pancakes with honey.
Kale, celery, and strawberry smoothie with ground flaxseeds.
LunchOptions:
Grilled brussels sprouts and chicken salad.
Thai papaya salad.
Post-LunchOptions:
Tender coconut water.
1 cup fat-free yogurt.
Evening Snack1 cup green tea.
DinnerOptions:
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 or yogurt is filling yet low in calories. Finish the day with a light protein-rich dinner to avoid muscle fatigue and weakness.

Foods To Eat

Here is a list of foods that you can eat on Day 6 & 7.

Vegetables – Artichoke, endive, zucchini, bok choy, Chinese cabbage, leek, cauliflower, leek, cabbage, spinach, carrot, beetroot, green chili, tomato, bottle gourd, green beans, asparagus, green peas, celery, broccoli, brussels sprouts, ginger, garlic, onion, and swiss chard.
Fruit – Grape, grapefruit, apple, kiwi, plum, watermelon, muskmelon, blueberry, star fruit, pluot, pear, lemon, lime, orange, cucumber, figs, peach, avocado, clementine, strawberry, cherry, pomegranate, and guava.
Protein – Salmon, tuna, mackerel, chicken breast, duck breast, ground turkey, ground turkey, mushroom, soy, Bengal gram, lentils, garbanzo beans, black-eyed peas, mung bean, and kidney beans.
Seeds & Nuts – Flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, almond, walnut, macadamia, pecan nut, and hazelnut.
Fats & Oils – Olive oil, rice bran oil, flax seed oil, hemp seed oil, clarified butter, peanut butter, sunflower seed butter, and flaxseed butter.
Herbs & Spices – Cilantro, sage, dill, rosemary, thyme, oregano, bay leaf, basil, turmeric powder, cayenne pepper, black pepper, coriander powder, cumin powder, turmeric powder, all spice, nutmeg, saffron, cardamom, cinnamon, clove, ginger powder, garlic powder, onion powder, and fenugreek seeds.

Foods To Avoid

Vegetable – Potato and sweet potato
Fruit – Banana and mango
Protein – Beef and pork
Seeds & Nuts – Cashew nuts and peanuts
Fats & Oils – Lard, butter, margarine, mayonnaise, canola oil, and vegetable oil.

If you are not a fan of the foods listed in the diet chart, take a look at this substitute list in the next section.

Food Substitutes

Lime – Apple cider vinegar
Brussels sprouts – Broccoli
Chicken – Tuna or mushroom
Papaya – Muskmelon
Tender coconut water – Fresh orange juice
Fat-free yogurt – Sour cream
Green tea – Herbal tea or black coffee
Salmon – Tuna
Soy chunk – Mushroom
Capsicum – Okra or tomato

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 lose 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.

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. If you want to follow this diet plan beyond seven days, ask your dietitian for advice on how many calories you should consume to maintain a slim body.

Back To TOC

7. Lifestyle Changes To Get Skinny Fast

Lifestyle-Changes-To-Get-Skinny-Fast

Image: Shutterstock

You need to eat healthy and get regular physical exercise. Apart from this, you also need to understand how to make use of diet and exercise effectively to make sure that you lose weight in a healthy way. Once you have a clear understanding of how to achieve this, you can steer clear of the many unhealthy ways that are there to get skinny.

  • Consume Food Slowly

Make sure you chew your food well. This is an important part of losing weight (2). It is vital to ensure that your food is very well-chewed before you swallow it.

  • Posture

Your posture has got a lot to do with losing fat from your abdominal area. When you sit in the correct posture, you tone your abs, preventing them from accumulating fat. Therefore try to sit, walk, and sleep in the correct posture.

  • Determine Your Ideal Weight

Before you make a weight loss plan, you need to determine what your ideal weight is (3). Online calculators are available to help you do this. Knowing your ideal body weight allows you to create a plan with healthy goals.

  • Work On Your Abs

Did you know that you can work on your abdominal muscles even while you are sitting? The muscle that plays a role in how flat your abs look is the transversus abdominis. Work this muscle whenever you can to get a flat and trim abdominal area. Check these yoga asanas to get a flat tummy.

  • 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 keep 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.

  • Use The Bathroom

Flush out the accumulated toxins out of your body. Ignoring the urge to go to the bathroom may soon become a habit, and you will become bloated. This will affect your diet, sleep, skin, and workout routine.

  • 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.

  • Lose About 2 Pounds Weekly

Your goal should be to lose 1 to 2 pounds every week. If you are obese, you might think of resorting to extreme measures to lose weight. However, remember that overdoing it is not a wise move, no matter how fast you want to lose weight.

  • 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 & 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. Also, when you chew a gum, you gulp air and get bloated. Sure, chewing gums tone your face muscles, but for that opt for low-sugar chewing gums.

  • Make A Detailed Plan

It is important that you create a weight loss plan that is as detailed as possible. You need to plan everything well, from what you drink to the snacks that you should eat. Temptations will always be around you. But, having a good plan will help you stick to your new routine and make sure that you consume only the healthiest foods.

  • Wait Before Eating

When you get hungry, make it a point to wait a while before eating. Waiting about 15 minutes is a good idea. Drink a glass of water or go for a short walk to help you control your craving. This will keep you from overeating and gaining unwanted weight.

  • Keep Moving

If you sit for longer hours at home, office or at school, try to change the habit by setting the 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 (4). 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 and keep yourself busy with activities that make you feel happy and relaxed!

  • Sleep

Get at least 6-7 hours of sleep. Sleep will help rejuvenate the cells of your body and help your brain function better.

  • Pick Low-Calorie Foods

It is perfectly fine to eat the foods that you love as long as you pick the ones that do not have high calories. It is not possible to deprive yourself of your favorite foods forever as it will only make you gorge on them once you give in to the craving. So treat yourself to snacks and foods that you love but always remember to choose versions that do not have too many calories.

  • Make Substitutes

One of the most effective ways to lose weight quickly but healthily is to substitute the calorie-containing ingredients in your diet with those with fewer calories. This way, you do not have to sacrifice the food you love or eat anything that you really do not want to. It is all about making healthier choices while still being able to enjoy food that you have always loved.

  • Cook Large Meals

Yes, you read it right! Cooking large meals and packing them into appropriate portions can help you a lot. All you need to do is put them in the freezer and heat them up in the microwave when the meal time comes around! Once heated, you can sit down and enjoy your healthy homemade food. Cooking in bulk also helps in saving cash, so you get two advantages out of following this little tip!

  • 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. Make it one of your goals to take in approximately 1200 to 1800 calories per day. It will definitely help you lose weight faster.

  • Create A Food List

According to professionals, one of the best ways to get skinny fast is to create a list of the healthiest foods along with some great recipes to use them in. With a proper weight loss plan and a list and recipes with foods that will help you get thin without risking your health, getting skinny will be much easier for you. When you get hungry, all you need to do is go through it and say, “Hmm, I think I will have that one today!”

  • Use Weight Loss Supplements Wisely

If you are planning to take weight loss supplements to get skinny fast, you need to make sure that you have a great weight loss plan. You are not going to lose weight by popping a pill or two and sitting around all day. You need a good diet plan and an effective workout routine to help you lose the weight that you want to. Remember that it is not at all about choosing the right weight loss supplement.

  • Drink Plenty Of Water

One of the secrets of getting skinny quickly is to ensure you drink plenty of water. Water has so much goodness. You store less fat when you drink more water. Burning fat is also more difficult when your body does not have enough water, so keep this tip in mind at all times. Four 20-ounce bottles of water per day is what the weight loss experts recommend to get thin quickly. By switching to water instead of aerated drinks, you could lose about 5 pounds in the first week!

  • 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 (5). With a diet rich in fiber, you satisfy your hunger faster, which means that you avoid overeating and gaining weight.

Back To TOC

This diet and exercise plan works wonders when it comes to quick weight loss. Take an effort to incorporate healthy habits to maintain the weight loss and to look fabulous, occasion or no occasion.

Hope this article helps you lose a few pounds in the next seven days. Let us know your weight loss story by commenting in the box below.

Recommended Articles:

The following two tabs change content below.
Profile photo of Charushila Biswas
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.