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How to Drop a Pant Size in a Week

By Todd Bowerman ; Updated July 27, 2017

Dropping one pant size in seven days is a difficult task, but with dedication, exercise and the right diet, you can make it happen. If you need to slim down a bit before a formal event or are simply looking to lose a little weight, the most important thing to remember is that you have to do so with your greater health in mind. Crash diets and fasting may show results over the short term, but could end up being worse for your body over time. If you want to lose weight and drop a pant size in one week, you should focus on changing your lifestyle.

  1. Increase your water consumption. Thirst is often misinterpreted as hunger, and if you are drinking the right amount of water, you will find it much easier to avoid snacking. Look to drink at around eight or nine glasses of water every day.

  2. Lower your calorie count. You can use a calorie calculator (see Resources) to determine how much you need to take in to maintain or lose weight. If you take in fewer calories than you burn each day, you will lose weight as a result. As a rule, an average-sized woman (5'4" and 164 pounds) needs to take in less than 1,300 calories per day for extreme weight loss, as you'll naturally burn around 2,000. Exact measurements differ based on age, height, weight and activity level.

  3. Cut the junk food. Chips, soda and candy seem harmless if taken as snacks, but can seriously impair your weight loss. Limit yourself to one or two snacks per day and switch your usual snack foods for baby carrots, apples and grapes.

  4. Break up your meals. If you want to lose weight, try eating four or five small meals per day instead of two or three large ones. This makes it easier for your body to process what you are consuming. Divide your required calories by the number of meals you'll be eating to determine how large each meal should be. Space your meals out two or three hours apart — try meals at breakfast, mid-morning, lunch, afternoon and dinner.

  5. Spend at least 45 minutes a day participating in intense aerobic exercise. You have to encourage your body to burn calories if you want to drop pounds and inches. Running is by far the fastest calorie burner, with the potential for 986 calories per hour. If you're unable to run, use an elliptical machine, jump rope, or participate in a high-impact aerobics class.

  6. Focus on eating a low-fat diet based on leafy greens, fruits and vegetables. These foods give your body what it needs to survive without packing on calories, sugar and fat.

  7. Avoid late-night meals. Your metabolism slows as you sleep, so try to have your last meal at least three hours before you call it a night.

  8. Tip

    There is no hard and fast rule for how many pounds you must lose to drop a pant size, as this number depends entirely on your current height and weight.

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