Can I Lose Body Fat in a Week?

If you want to lose body fat in a week, you must adhere to a strict diet and exercise program. You can safely lose fat quickly, but you must have strong self-discipline during those seven days. Before you begin the diet, you must assess how many calories you consume and how much exercise you normally get on a daily basis. Major changes are necessary; however, losing a small amount of body fat in one week is possible.

Step 1

Aim for 1 to 2 pounds of weight loss in one week. One pound of fat is equivalent to 3,500 calories, and to lose that one pound, you must reduce your weekly intake by 3,500 calories. This means you must cut 500 to 1000 calories out of your diet daily. You must stick to a strict diet and exercise program to achieve this.

Step 2

Get your body moving. If you live a sedentary lifestyle, you might have unwanted body fat stores. Cardiovascular activity, which burns fat, is necessary if you want to see results in one week. Run, stair climb, jumping rope or swim for your fat-burning cardio routine. Aim to do at least 60 to 90 minutes of cardio daily for quick fat loss, making sure you eat enough healthy foods and drink enough water to sustain you during these long workouts.

Step 3

Perform resistance training every other day. It increases lean muscle tissue, and the day of rest between strength training sessions allows your muscles to repair and rebuild. It also improves your resting metabolism. You must work your entire body and not just certain muscles to see optimum body fat loss. Work your chest, back, abdominals, legs and buttocks during each workout.

Step 4

Cut your meals in half and eat frequently. Losing body fat is about keeping your metabolism raised all day, and eating small meals every couple of hours is one of the best ways to achieve this. Rather than starve your body, feed it frequently to help curb cravings and keep your blood sugar stabilized.

Step 5

Eat only low-calorie, nutrient-rich foods if you want the best fat-loss results. Eat healthy proteins, like fish, chicken and turkey, as well as complex carbohydrates, like oatmeal and wheat pasta. Fruits and vegetables are a staple because of their ample nutrient content. You can also incorporate low-fat dairy products into your diet.


Always consult your physician before beginning a diet and exercise program.