NutritionBurn FatLose WeightNutrition Tips

How To Lose Weight In 7 Days Fast

You might not be able to lose 1 stone within a week, but we’ll give you the best chance of looking leaner after 7 days. 

There’s a lot of BS on the internet, with many sites claiming you can lose over 14lbs in 1 week…but that’s absolute, unadulterated bullsh*t.

If you’ve seriously believed that brah, then you deserve to still be looking like Peter Griffin.

While it’s going to be near impossible to lose tons of weight in 7 days (without seriously dehydrating or damaging your health), you will be able to make a great start to your fitness journey with the right advice.

Luckily for you, we’ve consulted nutritionists and expert personal trainers to put this short guide together.

Check it out, bro:

Diet Plan For Fast Weight Loss In 7 Days

If you’re not prepared to cut out junk food and eat clean for 7 days, then you’re not going to make this happen. It’s going to take some serious determination, but it can be done.

Let’s be honest. One week is a very short time frame, so you’re going to have to cut your calorie intake significantly to see any results here.

We’ll explain more below…

Eat 50% less than your TDEE


We’re not going to BS you, eating 50% calories less than your TDEE (total daily energy expenditure) is going to be tough. But you’re the one that wants to lose weight in 7 days, fast brah.

The TDEE for an average 25-year-old male that weighs 80kg (176lbs) is around 2000kcal. So their target would be to eat 1000kcal per day, which is brutal.

But remember that aiming to lose weight in 7 days is pretty extreme in itself, bro.

As a result, eating the right foods is key here. For example, a meal consisting of 1 chicken breast and 1 bunch of brocolli is under 300kcal (which will leave you feeling full as a motherf*cker).

But if you’ve been eating tons of junk food regularly, then you’re going to find this pretty damn hard. So cut out junk food and load up on healthy meals as soon as you can.

You can learn more about calories and find a BMR calculator on this page:

Appetite suppressing fat burner supplement

As we mentioned, you’ll be eating 50% less than your TDEE here. It’s going to be tough, so suppressing your appetite will really help you cross the 7 day finish line.

We believe the best way to do this (and raise your metabolism further) is to find a quality fat burner supplement; the best products contain great mixtures of thermogenic nutrients and appetite suppressants to make your journey as easy as possible.

To save you some time, we’ll give you a quick summary of our #1 fat burner this year:

Instant Knockout



  • Find it easier to cut calorie intake – containing appetite suppressing nutrients, you’ll be more focused on losing weight than on your next meal or snack.
  • Fire-up your metabolic rate – thermogenic ingredients ensure your hard-work ends with results, fast.
  • Never feel fatigued or tired – with just the right amount of caffeine per capsule, your energy levels will stay steady throughout the day.


Key Features:

  • Glucomannan – essentially a zero-calorie fiber that expands safely in your stomach, helping you feel full for longer.
  • Green Tea Extract & Cayenne Pepper Extract – two of the most reliable thermogenics available, proven to help you trim down body fat [1] [2].
  • Sensible dosage of Caffeine Anhydrous – under 100mg caffeine per capsule will ensure you stay energized without suffering from jitters or crashes.

To Buy, Visit
» «

Drink at least 2-3 liters of Water


Many of you will be surviving off an embarrassing water intake.

This would be fair enough if you were living in Africa and having to walk miles for a water source. But you’re probably in the USA where water is literally free from your tap, so use it!

How does drinking more water help you lose weight? Well, it’s proven to have a thermogenic effect and increase your metabolic rate.

Water-induced thermogenesis study 

A study by Boschmann et al,.[3] examined 14 subjects (7 men and 7 women). It was found that drinking 500ml was able to increase their metabolic rate by 30% after 30-40 minutes, which is pretty damn good.

But here’s the catch; the subjects consumed water that was always measured to be 37 degrees Celsius. So you’ll have to drink warm water, not just cold from the tap…

Anyway, the study concluded that consuming 2 liters of water daily could help you burn an extra 400kj (95kcal). Not bad, eh?

Example diet plan (for 176lb/80kg male)


We mentioned that you’ll need to cut your calories significantly in order to accomplish this weight-cut in 7 days.

Well, instead of leaving you to create your own diet plan, we’ve done the hard work for you. All you need to do is follow it.

Remember that the TDEE for a (relatively active) 176lb male is around 2000 calories. So you’ll be aiming to eat 50% under that to achieve maximum weight loss in 7 days.


You might have realized that we haven’t included breakfast. This is because it’s unnecessary, and ‘skipping’ a meal will save you calories in the long-run.

For lunch, we’ll allow you some carbs to help raise your energy levels, along with lean protein and green vegetables.

  • 1 chicken breast (140 calories)
  • 1 cup rice (206 calories)
  • 100g broccoli (35 calories)
  • Total: 381 calories


Your snack will be without carbs (simply to save calories), but the chicken breast and broccoli combo should keep you satisfied until your dinner. It’ll also help boost your protein intake, to protect your precious gains.

  • 1 chicken breast (140 calories)
  • 0.5 cup broccoli (15 calories)
  • Total: 155 calories


Being hungry at night is the worst feeling. So we’ve made sure that this is going to be the biggest meal of the day.

Don’t listen to the whole ‘eating carbs in the evening is bad’ bullsh*t. We’ve made sure that you’re wayyy under your TDEE, so there’s no need to worry about not losing weight here.

  • 2 chicken breasts (280 calories)
  • 1 large sweet potato (162 calories)
  • 0.5 cup broccoli (15 calories)
  • Total: 457 calories

Total Daily Calorie Intake: 993 calories

You’re actually 7 calories under your target here, but you’ll probably sacrifice this due to not weighing your food properly etc.

Also, you’re probably thinking this is a crazy diet. Well, remember that you’re the one that wants to lose weight in 7 days, bro.

You’ll inevitably be hungry between meals at some point, which is why we recommended Instant Knockout – a fat burner supplement that’s able to suppress your appetite.

Ultimately, we don’t recommend following this diet for longer than 1 month. It’ll deliver fast results, but it’s much better to follow less-extreme diets in the long-run.

And trust us, you’ll probably have had enough after the first week anyway.


Training Routine

The last thing you’ll want to do is smash a gym session when you’re cutting calories to the extent you’ll be doing. But it’s important that you do, to keep your body’s metabolism fired-up and ensure you trim as much fat as you can.

You don’t necessary need to perform tons of cardio though. In fact, we’re not going to ask you to run on treadmills.

Remember that your diet ensures whether you lose fat or not, so you just need to ensure you stay active in the gym to promote fat loss further.

As a result, for the more experienced gym-goers, we’ll leave the training routine up to you. Continue what you’re already doing and you’ll see results.

But for those that are just starting their fitness journey, we’ll give you a simple guideline to follow:

  • Monday – Chest
  • Tuesday – Back & Biceps
  • Wednesday – Shoulders
  • Thursday – Arms
  • Friday – Legs
  • Saturday – Rest
  • Sunday – Rest


As we’ve mentioned throughout this article, setting yourself a target of 7 days to lose weight is pretty extreme. And many other sites bullsh*t you when they say you can lose 1 stone (14)lbs in this time frame – it’s near impossible without damaging your health.

However, that doesn’t mean you can’t make good progress on your fat burning journey in 7 days.

Hopefully you’ve read everything we’ve written in this article, and now know that the most important factor is your diet.

Now, you can simply follow a calorie deficient diet and you will lose weight – that’s a fact. But to see a difference in 7 days, cutting 50% of your TDEE will give you the best chance of looking noticeably slimmer.

Again, we’ll repeat that this is a brutal diet plan. So taking fat burners that are able to suppress your appetite are always a good option; we’ve had great results with Instant Knockout in the past, so this is the product we recommend.

[1] Venables, M. C. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar; 87(3) :778-84.
[2] Roxanne M, V. Consuming a multi-ingredient thermogenic supplement for 28 days is apparently safe in healthy adults. Food Nutr Res. 2015; 59: 10.3402/fnr.v59.27999.
[3] Boschmann, M. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec; 88(12): 6015-9.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button