It's possible to lose weight in less than a week, but this weight loss should be kept at a minimum. You can expect to healthily lose 2 or maybe 3 lb. in this fairly short amount of time. Rapid weight loss is recommended only under the care and supervision of a medical professional, so if you're hoping to achieve big numbers, talk to your doctor. Weight loss isn't a sprint. It's more of marathon with long-term health goals. Once you lose the weight, you want to keep it off.
Step 1
Set a goal for your weight loss. Even if you're trying to lose weight in less than a week, you still need to know the number of pounds you're hoping to lose. This helps you establish what needs to be done. However, keep it realistic. Even 3 lb. is a hefty goal in this time frame.
Step 2
Assess the number of calories you can eat each day to sustain your current weight. For the purposes of weight loss, use the following equations to establish caloric need without exercise.
Women: [(4.35 x weight in pounds) + (4.7 x height in inches) + 655 - (4.7 x age)] x 1.2
Men: [(6.23 x weight in pounds) + (12.7 x height in inches) + 66 - (6.8 x age)] x 1.2
Step 3
Limit your caloric intake. You want to create a caloric deficit based on your caloric need to promote weight loss. By creating a deficit of 3,500 calories, you lose a pound of fat, according to the National Institutes of Health. One way to accomplish this is through diet. As an example, say you reduce your caloric intake by 600 calories a day. Over the span of six days, you lose 1 lb.
Step 4
Keep your caloric intake above the lowest level recommended for your sex. While you may be trying to lose weight, you still want to remain healthy. The National Institutes of Health advises keeping caloric intake above 1,200 for women and 1,500 for men.
Step 5
Write everything down. To keep track of your diet and exercise, devote a notebook to your weight loss plan. You can track calories consumed as well as calories expended, which can help achieve both short-term and long-term goals.
Step 6
Incorporate exercise into each day. Exercise burns calories, thereby promoting weight loss. The number of calories you burn during a given exercise is based on the exercise itself, the intensity level, the length of workout and even your current weight. If you were to climb stairs for 30 minutes, you could burn anywhere between 300 and 600 calories, depending on your weight and the intensity level. Over the course of six days, that's half a pound to one pound of additional weight loss.
Tips and Warnings
- Always choose athletic pursuits you enjoy. Not only does this help you have fun during a workout, but it can also help ensure you continue. Keep hydrated. As you exercise, have a water bottle handy. Also drink water throughout the day. This actually can help suppress your appetite. Watch what else you drink. Servings of sodas, juices, teas and sports drinks can have anywhere between 100 and 150 calories. Even if you drink only two of these beverages a day, the calories can add significantly to your total caloric intake.
- Talk to your doctor before staring a weight loss program.
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