25 Simple Tips To Lose Weight In 1 Week

I wish I could fit into a Bikini in 1 week!!!

Don’t we all? Unfortunately, when it comes to weight loss, most of us fail to follow a diet.

Wouldn’t it be better if those extra pounds would vanish within a week in a healthy way and you stay fit? Yes!!

Diet Plan to Lose Weight in a Week

Here are 25 simple pointers on a weekly diet plan to lose weight:

1. Cut down calories:

Cut the calories that you consume everyday by half or ¾. This is really essential to lose weight in a week.

2. Drink plenty of water:

Water plays a vital role in weight loss. Drinking water keeps your tummy full all the time. Essentially drink about 4 to 5 litres of water every day. This is the most essential among all tips to lose weight in a week.

3. Never skip a meal:

Skipping a meal won’t reduce weight! When you skip a meal, you will continue to stay hungry, in turn making your next meal bigger than required.

4. Exercise daily:

Staying fit never happened in front of the TV on the couch! Get up and start working out. Exercising burns more calories. In order to reduce weight faster try to work out twice a day. You needn’t hit the gym for this. Try out some home videos or yoga or whatever catches your fancy!

[ Read: how to lose weight in 7 days ]

5. Avoid carbonated drinks:

It’s a definite NO! Carbonated drinks such as sodas have been proven to increase weight.

6. Add fruits and vegetables to your diet:

Replace fried food and snacks with fresh fruits and vegetables.  They are high in fiber and water content. Not to forget fruits are rich in nutrients needed for our body.

7. Reduce your food intake per meal:

Ever have the feeling your tummy will burst up after a meal? Never eat till your stomach is full, stop before you burp out loud.

8. More Fiber and Fewer Carbohydrates:

Let your meal be dominated by fiber rather than Carbohydrates. Fiber boosts the digestion process and also cleanses out the toxins from your body which is an essential answer to how to lose weight in one week.

9. Add fresh vegetable soup to your diet:

Research shows that adding fresh soups to your diet reduces the calorie intake and in turn aids in reducing weight.

10. Count the calories consumed:

Always keep a count of how much calories you consume in a day. A good way would be to maintain a diary of what you eat.

11. Proper sound sleep:

A good night’s sleep can do much more than what we would realize. You should get 8 hours of sleep every day. Proper sleep helps in proper metabolism and a good metabolism will help you lose weight.

12.  Add protein rich food to your diet:

Protein rich foods are muscle builders. Fat is easily turned into muscle by our body when we work out. So, add a good dosage of Protein rich foods in your daily diet.

13. 3 heavy meals or 5 to 6 small meals?

Never eat 3 heavy meals but consume 5 to 6 small portions in a day. Remember the amount of food you consume each time must contain fewer calories.

[ Read: how to lose weight in 10 days ]

14. Avoid snacking:

Food cravings and hunger pangs are your enemy in losing weight. Most people cannot resist food craving and give in to junk food. If you really want to lose those pounds, stay away from Snacking!

15. Eat after your work out:

Plan your meal after your work out. If you exercise every morning then have your breakfast after your work out.

[ Read: Black Coffee for Weight Loss ]

16. Reduce your plate size:

Bigger the plate, bigger is your calorie consumption. Use smaller sized plate to consume less amount of food. And don’t fill your plate!

17. Avoid oily foods:

Oily foods are high in calories, restrict oily foods.

18. Avoid potato consumption:

Weight loss programs and diets don’t go along good with Potatoes. Never consume potatoes when on a diet. Potatoes are rich in carbohydrates and calories.

19. Avoid butter, ghee or cheese:

These are rich in fat. Do not add them to your diet if you want to see quick weight loss. You can however add yogurt to your diet as it is rich in proteins.

20. Choose whole fruits than fruit juices:

Whole fruits will have more nutrients and fiber than its juice form. Making juice from a fruit kills the best in a fruit leaving only sugar water for your consumption.

[ Read: how to lose weight naturally ]

21. Drink water before your meal:

Drinking 2 glasses of water before your meal will fill up some space in your tummy. This can help you reduce your food intake.

22. Monitor your weight once every 2 days:

Get a good weighing scale and check your weight regularly once in 2 days. This will help you keep a good tab on your weight loss and warn you if it’s going up than down. It would be better to measures your BMI and BMR regularly.

23. Do not deviate from the diet plan:

If you have a diet plan then stick to it for better results.

[ Read: Soup for Weight Loss ]

Diet Plans:

  • Calories play a vital role in weight reduction. As soon as your body stores 7000 calories you will gain 1 kg. At the same time when your body burns 7000 calories per week you would lose 1 kg. As a goal burn more calories to reduce weight quicker.
  • Some fruits and vegetables such as tomatoes, raw cauliflower, cucumber, grapefruit, orange, celery, apricot, carrot, strawberries, apples, watermelon, etc can burn your calories quicker. Add these to your diet for better results.

Here is a diet plan for two different calorie levels. If you are below 85 kgs follow the 1200 calorie diet else follow the 1800 calorie diet:

24. Calendar 1 (1200 calories)

DaysBreakfastBrunchLunchEvening snacksdinner
Day 1250 ml skimmed milk+ 2 slices of whole wheat breadOne medium orange1 medium cup wheat rice with yogurt +1 cup cauliflower1 medium carrotHalf cup wheat rice +Self prepared vegetable salad
Day 2250 ml skimmed milk+1 slice of whole wheat breadOne medium apple1 cup cucumber
Day 3250 ml skimmed milk with small cup cerealA cup of veg salad½ cup wheat rice +veg salad1 apricot(or)A cup of water melon1 cup veg soup +Fresh salad
Day 4250 ml skimmed milk with small cup cereal1 small banana
Day 5250 ml skimmed milk with small cup cereal2 raw tomatoes
Day 6250 ml skimmed milk blended with 2 spoon of oat mealA cup veg saladA cup of veg soup+ veg salad1 medium apple
Day 7
  • Every morning drinking skimmed milk would provide you nutrients and lower calorie intake.
  • The chart varies once in two days in order to lower the food consumption slowly.
  • Adding banana to day 4 provides you with extra calcium and potassium that is needed for your body.
  • Adding soups to your dinner gives you fullness with nutrients. Adding salad gives you all types of nutrients with dietary fibers needed for weight loss.
    • These salads must contain cauliflower, carrot, cucumber, beans as they help to burn more calories. You can add these as half boiled or even raw.
    • The soup must be freshly prepared and it’s better to have tomato soup as it burns more calories.

25. Calendar- 2 (1800 calories):

DaysBreakfastBrunchLunchEvening snacksDinner
Day 11 cup skimmed milk + 1 orange+2 slices of wheat bread2 oranges1 cup wheat rice+small cup veg soup+small cup fresh veg saladSmall cup veg soup1 small cup oat meal+ small cup fresh veg
Day 2
Day 3
Day 41 cup skimmed milk+ 1 apple (or )1 apricot+1 slice of wheat bread1 orange2 slices of whole wheat bread+ fresh veg salad
Day 51/2 cup skimmed milk blended with ½ cup soya milk and 2 spoons of oat meal1 medium apple (or) 1 oranges½ cup wheat rice+ veg salad1 cup of cucumber
Day 6
Day 7
  • The food is reduced day by day as usual and contains more vegetables and fruits that provide more nutrients
  • In day 5, 6 and 7 there is a protein meal in the morning to help convert fat into muscles.
  • Remember to work out 30 mins to 1 hr daily to burn more fat. Those who consume 1200 calories must burn 1800 calories daily and those consuming 1800 calories must burn a minimum of 2400 calories daily to reduce weight. Don’t forget to drink plenty of water.
  • Start your day with few drops of lemon in hot water on empty stomach daily for better results.

Now, start watching every bite and shed those unnecessary pounds away!

Please leave a comment to tell us what works best for you!

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29 thoughts on “25 Simple Tips To Lose Weight In 1 Week

  1. jan

    this is ridiculous, avoid oily foods?! there are countless scientific studies that prove eating GOOD fats (eg oily fish) AIDS weight loss. the ONLY sustainable way to lose weight is to avoid SUGAR and processed foods which full of salt and chemicals and clog up your liver. low gi, no sugar, no processed is the way to do it.

  2. kailey

    I have to say that this plan as far as lists is correct, but your meal plans are off. Variation is very important. You have almost the same thing every day. You are supposed to have those same food groups but different foods within them. Especially with fruits veggies and grains… each type gives you different things.

    Fruits, grains and veggies have these awesome things called phytochemicals and each type of plant has a different phytochemical make up which if you only stay within two types of fruit a week you’re really missing out on many other types.

    You have the right track but it seems your meal plan lacks variety.

    1. Nithila AP Yadav

      It is hard for a person to lose weight during a weight lose program by consuming 2000 cal per day…BTW nutrients matters a lot rather than calories when it comes to nutrition.. come on read a book !!! A NUTRITIOUS FOOD CONTAINS HEALTHY NUTRIENTS RATHER THAN HIGH CAL!! this is a simple knowledge that you can gain from a nutrients label of a food product !

  3. Nithila AP Yadav

    this article says FEWER CARBS and not NO CARBS. better read the article properly ….. It does not say ” NOT TO EAT CARBS” !!

    1. nithila

      it depends on your body metabolic @raj, it varies from person to person as the fat and water percentage in your body varies.

  4. Afshan

    Very informative article. The diet chart is pretty good and easy. Do not have to starve myself! Would come back for more articles as this, Keep the good work:)

  5. Sushana sing

    Hey really useful tips but can you tell me what if a child is around 12 to 13 years old and has more than 80 kg weight any solutions for reducing weight. PLEASE DO SAY IF YOU HAVE SOLUTIONS.