How to Lose Weight in 7 Days at Home

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If you’re starting your weight loss journey, it’s natural to want to see results as quickly as possible. There are many diet, exercise, and lifestyle changes you can make to start losing weight fast, all from the comfort of your own home! It’s important to remember, however, that a one-week weight loss goal should be part of a larger plan to lose weight sustainably over time. [1] This helps you not only lose weight, but maintain your weight loss. In this article, we’ll take you through diet, exercise, and lifestyle changes to help you start losing weight quickly, so keep reading!
This article is based on an interview with our fitness coach, Francisco Gomez. Check out the full interview here.

Part 1
Part 1 of 4:

Preparing to Lose Weight

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  1. Before attempting to lose weight in a short period of time, consult your doctor. They can help you choose the right weight loss plan or diet for your unique circumstances. [2] They can also provide helpful tips on how to lose weight safely and sustainably. [3]
    • Don’t feel embarrassed discussing your weight with your doctor. Remember, your doctor's job is to care for your health, and they’ll be happy to help. [4]
  2. To get an accurate reading of your starting weight, weigh yourself first thing in the morning, before you’ve had any food or beverages. [5] If you want, you can also take photos or measurements, so that you’ll be able to see how far you've come once you’ve reached your goal. Write your weight and measurements down so you can refer to them later.
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  3. Though it may be tempting to set an unrealistic goal like losing several pounds in one week, this type of rapid weight loss is usually not healthy or sustainable. Instead, set a realistic, achievable goal, such as losing 1-2 pounds over 7 days. [6]
    • When you lose weight steadily at this pace, you’re more likely to keep the weight off and see long-lasting results. [7]
    • People who lose weight too rapidly are more likely to gain it back once they return to their regular eating and exercise habits. [8]
  4. Stay away from juice cleanses, calorie plans of less than 1200 per day (for women) or 1500 per day (for men), celebrity "weight loss challenges," and programs that rely on stimulants. [9] Programs that promise to help you lose 5-10 or more pounds in a week may be tempting, but these diets rarely work in the long run, and they can harmful to your physical and mental health. [10]
    • Remember, weight loss isn’t about punishing yourself or enduring a diet that you despise.
    • A healthy, long-term weight-loss diet should be nourishing, enjoyable, and provide you with the energy you need to feel your best!
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Part 2
Part 2 of 4:

Altering Your Diet

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  1. Studies suggest that drinking more water may boost your metabolism, suppress your appetite, and help you stay energized while exercising, all of which can help you achieve your weight loss goals. [11] Try to drink at least 15.5 cups of water per day (for men) or 11.5 cups of water per day (for women) to stay hydrated and experience these benefits. [12]
    • Replacing sugary beverages with water is also a simple way to cut back on sugar and calories, which can further aid in your weight loss journey.
  2. HFSS stands for foods that are high in saturated or trans fat, sugar, and/or salt. [13] Limit your consumption of sugary sodas, packaged snacks like chips, candy, and fried foods. Excessive amounts of these foods can lead to weight gain or slow weight loss. [14]
  3. Incorporate fresh, nutrient-dense foods into your diet. These include fruits, veggies, whole grains, low-fat dairy products, lean proteins like seafood, and poultry, eggs, beans, nuts, and seeds. These foods are rich in nutrients and low in calories, which helps promote weight loss. [15] Here are a few tips for building a balanced plate at each meal: [16]
    • Fill ½ of your plate with vegetables and fruits. Vegetables are rich in fiber and water, and they help you feel full for longer. [17] Load up your plate with a variety of colorful produce, like spinach, broccoli, brussels sprouts, cauliflower, tomatoes, and carrots.
    • Fill ¼ of your plate with lean protein. Healthy protein sources include nuts, beans, eggs, fish, and chicken.
    • Fill ¼ of your plate with whole grains. Whole grains are a nutritious source of carbs, which fuel your body and give you energy. [18] Brown rice, oats, whole wheat, and quinoa are examples of whole grains. [19]
  4. Mindful eating involves slowing down and becoming more thoughtful and aware of your experience while eating. Slowing down like this can help you recognize when you’re full earlier, which helps you eat less. It can also reduce the stress associated with eating, which can be helpful when you're trying to lose weight. [20] Here are a few ways to eat mindfully:
    • Before preparing a meal, ask yourself if you're truly hungry, or if you’re just feeling bored or stressed. If you actually are hungry, proceed with making a meal. [21]
    • Remove any distractions while you're eating so you can focus on how you’re feeling. Try not to watch TV, scroll on your phone, or browse on your computer.
    • Concentrate on how the food makes you feel, paying attention to the sensations you’re experiencing in your body.
    • When you're full, stop eating. Save any leftovers for another meal.
  5. Don't get hung up on the ultra-processed foods you'll be avoiding; instead, concentrate on the nourishing foods you'll be incorporating. Incorporating more nutrient-dense foods into your diet can help to naturally displace some of the more unhealthy foods. Fill up on healthy fats, fiber, and complex carbs. [22]
  6. Healthy snacks can help you manage your blood sugar levels and avoid overeating or craving high-sugar foods later in the day. [23] As you snack, remember to avoid processed foods that are high in sugars, salt, or fats. Here are some examples of healthy snacks to try: [24]
    • Roasted chickpeas
    • Boiled eggs (in moderation)
    • Low-sugar, natural yogurt topped with fruit
    • A homemade smoothie
    • Edamame beans
    • A sweet fruit (peach, banana, orange, etc)
    • Carrots and cucumber sticks with reduced fat hummus
    • Apple slices with peanut butter
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Part 3
Part 3 of 4:

Exercising to Lose Weight Quickly

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  1. Aim to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. These activities burn calories, and when you burn more calories than you consume through your diet, you lose weight. Examples of aerobic exercises include: [25]
    • Zumba
    • Jogging
    • Walking
    • Swimming
    • Cycling
    • Hiking
    • Dancing
  2. Doing yoga may also promote weight loss. It not only burns calories and increases muscle tone, but also reduces stress, increases flexibility, and helps you sleep better. [26] These effects are all beneficial when it comes to losing weight and leading a healthy lifestyle!
    • Try out a yoga class for beginners from the comfort of your home.
    • Many yoga studios offer online memberships that allow you to access videos of classes, and there are even instructional videos available on YouTube!
  3. If you have a treadmill, take advantage of it! Running is one of the best exercises to burn calories quickly, which makes it a great way to promote weight loss. The amount of calories you burn while running depends on several factors such as your weight, age, and sex, but according to the CDC, 30 minutes of running burns approximately 295 calories for a 154 pound person. [27]

    Tip: If you don't have access to a treadmill, try running around your backyard, or running up and down the stairs.

  4. High Intensity Interval Training (HIIT) is an effective weight loss strategy that can be applied to a variety of exercises. It essentially involves doing shorter bursts of high-intensity cardio, followed by rest periods. This can help you burn more calories in less time, which makes it a great option if you’re hoping to lose weight quickly. [28]
    • For example, alternating between sprinting for 30-second intervals and walking or jogging for 3-minute intervals would be HIIT training. [29]
  5. Dancing can improve your mood, minimize stress, increase your energy, and help you lose weight. [30] In fact, according to the CDC, dancing can burn approximately 165 calories in just 30 minutes. Play your favorite songs and dance away!
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Part 4
Part 4 of 4:

Practicing Other Healthy Habits

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  1. To kill two birds with one stone, engage in some physical activity while watching TV! Put on your favorite show and do a couple lunges, squats, or tricep dips on the couch to get a couple minutes of exercise in while doing something you enjoy.
  2. Participating in a weight loss program with friends or loved ones may result in greater weight loss than doing the same program alone. When you have support, it is much easier to stick to a weight loss and exercise plan, and you can encourage each other to build healthy habits. [31]
    • If you don’t have a friend or family member who wants to lose weight with you, try joining a support group in person or online.
    • This allows you to share diet and exercise tips, find an exercise buddy, and discuss your challenges and successes.
    • Support groups can also help you improve your mental health as you adjust to your new healthy lifestyle. [32]
  3. Being gentle with yourself throughout your weight loss journey. When you are kind to yourself, your anxiety about losing weight will decrease, and you'll be able to embrace and appreciate your body while losing weight. [33]
    • Researchers discovered that higher levels of self-compassion reduce the likelihood of gaining weight in stressful situations.
    • Another study found that participating in a mindful self-compassion program can help with weight loss.
  4. Adequate sleep is essential for weight loss. In fact, research shows that getting enough quality sleep may help you regulate your appetite and reduce your calorie intake. [34] Try to get at least 7 hours of sleep per night, and remember that sleep quality is just as important as sleep quantity! [35]
    • Turn off your computer, phone, and television at least an hour before going to bed. [36]
    • Set a consistent sleep schedule (go to bed and wake up at the same time each night and morning). [37]
    • Make a bedtime routine. Take a warm bath, meditate, or read to help you wind down. [38]
    • Stick to a routine, getting up and going to bed at the same times every day, even on weekends.
    • Make sure your bedroom is dark, quiet, and a comfortable temperature.
    • Limit the use of electronic devices before bed.
    • Avoid caffeine or alcohol close to bedtime. [39]
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Exercise and Meal Plan for Weight Loss

Community Q&A

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  • Question
    How much can I lose in a week?
    Nico
    Top Answerer
    You should aim to lose more than 2 pounds in one week, as losing too many can be dangerous. If you follow the steps in this article for 4-5 weeks, you should lose 8-10 pounds.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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    Not Helpful 2 Helpful 7
  • Question
    What if you eat less? Would that change your health?
    Nico
    Top Answerer
    It won't necessarily change your health, but you can lose weight eating less if you consume less calories but continue to eat a healthy diet that includes protein, carbs, fruits and vegetables. However, if you eat less than 1,200 calories a day for several weeks your health will begin to deteriorate and your body will begin malfunction, and you'll end up losing weight.
    Thanks! We're glad this was helpful.
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  • Question
    Is there an easier way to do this?
    Nico
    Top Answerer
    No, not really. There might be an easier way to do this, but it isn't safe. Losing more weight than about 2lbs within 7 can be dangerous for your health. It's not advised that you try to lose more than a pound within 4-5 days.
    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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      References

      1. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/
      2. ↑ https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program
      3. ↑ https://health.gov/myhealthfinder/health-conditions/obesity/losing-weight-questions-doctor
      4. ↑ https://www.healthgrades.com/right-care/weight-control-and-obesity/how-to-talk-with-your-doctor-about-your-weight
      5. ↑ https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      7. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/
      8. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/
      9. ↑ https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483
      2. ↑ https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      4. ↑ https://www.who.int/news/item/03-07-2023-who-recommends-stronger-policies-to-protect-children-from-the-harmful-impact-of-food-marketing
      5. ↑ https://www.iabuk.com/news-article/qa-what-does-online-hfss-ad-ban-mean
      6. ↑ https://www.cdc.gov/healthyweight/healthy_eating/index.html
      7. ↑ https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
      8. ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits
      9. ↑ ​​ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
      10. ↑ https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
      11. ↑ https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss
      12. ↑ https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss
      13. ↑ https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
      14. ↑ https://www.hsph.harvard.edu/nutritionsource/snacking/
      15. ↑ https://www.womanandhome.com/us/health-and-wellbeing/how-to-lose-weight-in-a-week-98849/
      16. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
      17. ↑ https://www.health.harvard.edu/blog/yoga-for-weight-loss-benefits-beyond-burning-calories-202112062650
      18. ↑ https://www.cdc.gov/healthy-weight-growth/physical-activity/
      19. ↑ https://health.usnews.com/wellness/fitness/articles/hiit-vs-cardio-for-weight-loss
      20. ↑ https://health.usnews.com/wellness/fitness/articles/hiit-vs-cardio-for-weight-loss
      21. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
      22. ↑ https://www.hsph.harvard.edu/news/hsph-in-the-news/friends-and-family-can-influence-your-weight/
      23. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/
      24. ↑ https://www.psychologytoday.com/us/blog/thin-within/201406/self-compassion-weight-loss-4-ideas-help-build-it
      25. ↑ https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/getting-more-sleep-reduces-caloric-intake
      26. ↑ https://www.cdc.gov/sleep/about/index.html
      27. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
      28. ↑ https://www.cdc.gov/sleep/about/
      29. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
      30. ↑ https://www.cdc.gov/sleep/about/

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