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How to Lose Weight in 7 Days at Home

By Lori Rice ; Updated July 27, 2017

Losing weight does not require enrollment in a weight loss program or a gym membership. You can incorporate the same dietary changes and get in a great workout right in the comfort of your own home. If you commit to your in-home program you can see weight loss of at least 1 to 2 lbs. in as little as seven days.

Reduce your daily caloric intake by 500 calories per day. You can do this by reducing the number of sodas you drink, cutting out high calorie snacks or simply reducing the portion size of the foods you regularly eat.

Include more fruits and vegetables in your diet, preferably 5 to 7 servings per day. The fiber will make you feel full, the water content hydrates you and the sweetness can satisfy a sweet tooth.

Reduce your consumption of refined carbohydrates such as white bread and packaged baked goods. Include more fiber through whole grains such as whole grain bread, oatmeal and quinoa.

Drink at least eight 8-oz. glasses of water each day. You can add things like 100 percent fruit and vegetable juices in moderation and decaffeinated tea, just remember to keep tabs on their calorie count.

Perform cardiovascular exercise at least six days for 30 to 60 minutes by using an exercise video or DVD. Choose high intensity options such as kickboxing or dance. You can also make your own routine without a video by combining jumping jacks, jogging in place, climbing stairs in your house and kickboxing moves. You can also walk briskly or run.

Use an exercise band to complete a full body workout including lat pull, chest press, shoulder press, bicep curl, triceps press, squats and lunges. Consult the Internet, DVDs, books and TV to find a program that will work for you at home.

Incorporate strength exercises without the band, including push-ups for the upper body, wall sits for the lower body, and crunches, reverse curls, bicycles and back extensions for the core.

Stretch the whole body after each exercise session. Slowly ease into the stretch and hold for 15 to 20 seconds. You can also do a yoga video workout for improved flexibility.


Consider splitting your meals into 5 to 6 smaller meals throughout the day or three meals and two snacks. This will keep you full and give you energy throughout the day. Pay attention to the calories you drink. Fruit juices can count as fluid, but also contain a lot of calories.


Don't eat less than 1,200 calories a day. Eating too few calories will make your body feel like it is starving and it will work to retain weight, not lose it.

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