How much weight can I lose in 7 weeks

Please consult your doctor before following any plan. If you are under 18, do not follow this advice. 

People always ask: How much weight can you lose in a week?” I have good news, awesome news, and bad news to answer your question.

First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK

It’s true, you don’t have to follow the conventional wisdom of losing one or two pounds a week. Extreme weight loss diets can work, but only for a short time.

You can actually lose up to 15 pounds in one week if you do it correctly.


Yes, you read that right. All the weight you lose during this week will be pure body fat if you follow the methods at the end of this post. Losing more than 2 pounds per week causes muscle, organ, and hair loss is absolute unicorn shit.

What do I know about this? In 1999, some awesome scientists from the American College Of Nutrition studied two groups of people for 12 weeks.

The first group did only traditional cardio, and the second group did only weight training. Both groups consumed 800 calories a day. Both groups lost a significant amount of weight at the end of the study. However, the one who only did cardio lost significant amounts of lean muscle mass, and the one who only did weight training did not lose any muscle mass at all.

So there you have it, some hard hitting scientific facts that prove you will not lose muscle during extreme dieting as long as you lift weights.

If you don’t have a gym membership or access to weights, then doing a bodyweight program like Bodyweight Burn is your next best option.

And lastly, the bad news: YOU HAVE TO EAT VERY VERY LOW CALORIES

Okay, so yeah… To lose a lot of weight in a week, you have to eat a lot less calories. I’m talking about about 800 calories per day.

An amount that would make any nutritionist hang themselves.

On to the plan, but first, a picture of steaks:

I didn’t want to put a boring picture of a scale, so here’s some delicious steaks. I’m guessing this isn’t the best article to put this picture in

The 2-step plan to lose the maximum amount of weight in a week

Both men and women can use the following plan.

You should not follow this diet plan if you are under 18, you are too young to consume so few calories.

If you follow the plan below, you will lose 10-15 pounds (water and fat) in one week:

1) Eat 800 calories per day for one week only.

(2) Work out with weights two to three times a week. Make sure the weights are heavy and hit all the body parts.

That’s all.

Some notes/tips about the above 2 steps:

  • For any man, woman, or baby walrus, 800 calories is very little food. As a result, I recommend that you eat only one meal per day a la Brad Pilon’s Eat Stop Eat. If you eat one 800 calorie meal per day, you’ll feel somewhat satisfied, but if it’s split into three or worse, six meals per day, you’re not going to be as successful. That means you will be fasting 24 hours a day for a whole week. Don’t forget, you will be burning fat, not muscle.
  • Consume high-protein foods and foods with high water content, such as fruits and soups. In addition, drink a lot of coffee and green tea, since they both tend to curb hunger quite well.
  • When you are in the gym, stick with heavy compound exercises. That means no curling and crunching, and if you step foot on a treadmill I may have to kill you.
  • If you cannot lift weights, then you should consider doing some sort of bodyweight training. Exercises like squats, push-ups, lunges, pull-ups, sit-ups, etc.
  • More than anything, this is a mental exercise. When you’re eating very few calories to lose weight faster, your mind begins to play tricks on you. Your stomach will grumble more often. There are gonna be times when you feel like nothing but self-sabotage. This is why the next point is so important.
  • Stay distracted and out of the kitchen at all times. If you’re constantly thinking about food and running around the kitchen, you’re bound to fail. Be busy instead. Play video games, read a book, work on your tan, or shave your pubic hair. It doesn’t matter to me. Do something that doesn’t involve food.
  • Additionally, your protein intake needs to be high. Really high. For this diet to be effective, the majority of calories should come from protein, fruits, and vegetables. The protein will keep you full, but it will also help you maintain muscle mass.

Remember, this is only for one week

As a reminder, these kinds of extreme weight loss plans are only temporary.

Results don’t have to be temporary, but the plan must be. Do not attempt to follow this weight loss plan for more than a week.

Then you’ll most likely binge back to your original weight, which is really going to mess with your head.

After a week, you can transition to a moderate weight loss plan.

We all now know how much weight we could lose in a week if we went balls to the walls.

Want even better results? Take it to the next level with Fat Loss Boost

Many people have been asking me, “Can I do this for more than 7 days?”


Both yes and no.

You could technically consume 800 calories a day for a sustained period of time.

It’s going to backfire sooner or later.

If you want a more sustainable fat loss plan…

I highly recommend Fat Loss Boost to you.

This is a more long-term approach than the one outlined in this blog post.

Using a 14-day cycle, it’s a fast fat loss diet.

So you go hard on the diet for 14 days, lose tons of weight, take a break, and repeat.

The results from Fat Loss Boost are even better:

I was able to lose 10 pounds using this program. I started at 186 pounds. My weight this morning was 176.”

“I lost 12 pounds on my first attempt. It started at 201.7 and ended at 189.9. This is amazing! Thank you everyone for the support and the great hacks.”

“Ok everyone, I’m done. Despite hitting 171.8 today, my goal was to break 172 on this round, which was the weight I weighed nearly ten years ago (lowest weight as an adult). That’s 30.2 lbs lost in just under 3 months.

3 thoughts on “How much weight can I lose in 7 weeks”

Leave a Comment