How to Lose Weight in 7 Days Without Exercise


A loss of 1 to 2 pounds per week is recommended as the ideal rate of weight loss to maintain energy, safeguard your health and keep weight off long-term, says the Centers for Disease Control and Prevention. Although incorporating exercise and diet into your weight loss plan is the best approach, it's still possible to lose weight in seven days without exercise. In addition to a reduced-calorie diet, you can also lose weight by burning calories with fun, enjoyable activities that don't feel like formal exercise.


  • Reduce your calorie consumption to create a calorie deficit that leads to weight loss. A reduction of 250 to 500 calories per day will help you lose 1/2 to 1 pound over the course of seven days. Consume at least 1,200 calories per day if you're a woman and 1,400 calories per day if you're a man to maintain your energy and metabolism.

  • Maintain energy throughout the day and prevent yourself from becoming too hungry by eating small, frequent meals throughout the day. Keep a stash of sliced vegetables, fresh fruits and whole-wheat crackers on hand for healthy, between-meal snacks.

  • Eat lean protein, whole grains, fresh fruits and vegetables and low- or nonfat dairy. Enjoy trying new types of fresh produce or leaner cuts of meat to keep things interesting and avoid temptation to indulge in calorie-laden foods.

  • Drink eight to 10 glasses of water per day to keep yourself hydrated and maintain a feeling of fullness. Dehydration can mask itself as hunger, causing you to consume extra calories that sabotage your efforts to lose weight in seven days.

  • Eliminate sugar-laden foods and trans fats that are rich in calories but provide your body with very little nutritional value. Sugary juices and treats promote weight gain in the belly area, which is the last thing you want when trying to lose weight over the course of one week.

No-Exercise Calorie Burners

  • Promote further weight loss with activities that get you moving your body. Walk or ride your bike to take care of nearby errands instead of hopping in the car. Walking for an hour or riding your bike for 30 minutes to take care of errands will help you burn about 250 calories.

  • Spend time on a hobby or craft, work in the garden or play with kids to increase your calorie burn. You can burn about 200 calories in 50 minutes by digging around in the garden.

  • Take the stairs whenever possible, instead of the elevator or escalator. If you climb the stairs for a total of 15 minutes per day, you'll burn approximately 116 calories.

Tips & Warnings

  • See your doctor before you embark on any weight loss program, even if it's just for a week.
  • Move your body as often as possible to add to your calorie burn and promote greater weight loss over seven days.
  • Avoid fad diets that promise to help you lose five or more pounds per week. Not only are these diets usually not nutritionally sound, but you are likely to regain the weight you've lost after you go off the diet.


  • Photo Credit Jupiterimages/Creatas/Getty Images
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