Seven days isn't enough time to dramatically change your body. But if you just want to drop a couple of pounds before a holiday or another pressing deadline, you can achieve some results. Just don't push yourself to extremes. Keep your weight loss goals safe and incorporate your week-long behaviors into a longer weight loss program if you want to see long-term results.
Get 150 to 250 minutes of moderate aerobic exercise in the week for safe weight loss, as recommended by the American College of Sports Medicine. This means working out for about 22 to 36 minutes per day. Do simple exercises in your home like jumping jacks or walking around the block, rather than heading to the gym. If you have a treadmill you can walk indoors and if not you can walk up and down your stairs or march in place. Jumping rope is another effective option if you have limited space; you can even do exercises like lunges and squats quickly to raise your heart rate and build muscle in your legs.
Increase your moderate exercise beyond 250 minutes for more significant weight loss. According to the ACSM, exceeding 250 weekly minutes of moderate aerobic exercise is associated with clinically significant weight loss. Add these extra minutes of exercise to your routine by adding short 10-minute workouts that you can fit in at home. A simple 10-minute workout could include five minutes of walking up and down the stairs, two minutes of squats and three minutes of jumping rope. Alternatively, you could ride a stationary bike for three minutes, march in place for five minutes and finish by doing jumping jacks for two minutes. Use whatever combination of exercise works for you.
Eat a diet that's rich in fruits, vegetable and whole grains like brown rice and whole wheat breads. Include lean proteins from meats, poultry, fish and legumes. Avoid saturated fats, found in animal products, but include healthy fats like olive oil. For example, a healthy meal might consist of a large salad made with lettuce and other veggies, lean turkey breast, whole wheat croutons, olive oil and vinegar dressing.
Create a daily calorie deficit of between 500 and 1,000 calories from your calories burned exercising and by reducing your calorie intake. For example, if you burn 300 calories exercising you need to reduce your intake by 200 calories to reach a 500-calorie deficit. At this rate you can expect to lose one to two pounds in a week.
Track your calories using a heart rate monitor or with an online calorie calculator like those found at HealthStatus.com, ExRx.net or CalorieLab.com.
Always talk to your doctor before trying to lose weight. Women should eat at least 1,200 calories per day and men need to eat at least 1,800 calories.