Significant weight loss takes time. We all understand this, but what can we do for those times when we need to lose weight fast? Here are six quick and easy tricks to help you lose six pounds in just seven days. These workout and diet tips are ideal for that last week before your high school reunion, a last-minute fix before a hot date, or just a great way to kick off that total body makeover!

  1. Breakfast

Eat one packet of instant oatmeal…just one or two minutes in the microwave and you’re ready to go! Flavored varieties are okay (if they’re sugar-free), but plain oatmeal with a few bites of fresh fruit is even better. Do not add honey or syrup or refined sugar! If you want a little more to eat, you may also have one whole egg (cooked any way you like), but do not add salt or ketchup, as sodium causes your body to hold on to excess water weight. In fact, do not add salt to any meal this week.

  1. Lunch

Half of your plate should be protein-rich foods (meat, eggs, beans, etc). The other half of your plate can be starchy carbs, veggies, and fruit. Season your foods with lemon juice, olive oil and vinegar, herbs, and salt-free seasonings. Do not cover your food with sauces this week, because those will add too much salt and too many extra calories. No seconds!

  1. Dinner

Half of your plate should be veggies or salad with no sauce or dressing. The other half of your plate will be protein-rich foods like meat (any kind you want!), eggs, and beans. No carbs for dinner! Again, no seconds!

  1. Snacks

We’re staying away from refined carbs and concentrated sugars here, so go with carrot sticks, celery bites with a dab of peanut butter, one or two hard-boiled eggs with cayenne pepper (no salt), or small amounts of beef jerky (read the labels and choose the one with the least sodium).

  1. Beverages

As you’re starting to see, sugar-free is the way to go! Trade in those regular sodas for diet varieties. Replace regular sugar with Splenda in your coffee or tea, or use sugar-free creamers instead of the sweetened ones. First thing in the morning, drink a tall glass of water. Do the same thing at dinner. You can still have other sugar-free beverages, but nothing beats ice-cold water.

  1. Workouts

You will breathe hard, and you will sweat, but best of all, you will crank up your body’s ability to blast calories away. Short bursts of high-intensity exercise will give your metabolism the boost it needs to burn fat all day long. You’ll be doing short intervals of cardio (Shuttle Runs) and whole-body calisthenics (8-Count Body Builders) for 20 minutes or less a day, every day for the entire week. You should also do a five minute warmup (walking and stretching) and a 5-10 minute cool down (also walking and stretching) afterwards, but the main part of your workout…the hard part…should take 20 minutes or less.

8-Count Body Builders

Stand up straight, with your feet a few inches apart.

“ONE!” – Quickly crouch down and plant your hands a few inches in front of your toes, shoulder-width apart.

“TWO!” – Shift your weight onto your arms (keep them straight) and thrust your feet all the way back. Now you’re in pushup position.

“THREE!” – Keeping your elbows close to your body and not flared out to the sides, do that pushup, bending your arms until your chest or stomach is one inch from the ground.

“FOUR!” – Straighten your arms…back up into pushup position, again.

“FIVE!” – Kick your feet out to the sides.

“SIX!” – Bring your feet back together…pushup position, again.

“SEVEN!” – Shift your weight forward onto your arms and quickly draw your feet back up towards your hands.

“EIGHT!” – Stand up straight.

That’s one rep. You’ve got four more to go. You may need to rest for a few seconds after two or three reps. That’s fine. Count to ten, take a deep breath, and force yourself to do the next rep. It’ll all be over soon! Keep going!

If needed rest 30 to 60 seconds after your 5-rep set of 8-Count Body Builders, then begin your shuttle run. Go! Go! Go!

Shuttle Run

Jog 25 yards.

Stop. Turn around and jog back to where you started.

Stop. Turn around and run that same 25 yards as fast as you can!

Give yourself an extra 10-20 feet to slow down, then stop, turn around, and walk all the way back to where you started.

Take 1-2 minutes to stretch a little and catch your breath. Take a sip or two of water, and then go back to your 8-Count Body Builders and repeat the whole cycle for a total of 5 rounds. Move quickly through this workout. At no time during your workout should you be able to speak in complete sentences with out stopping half-way through to breathe.

If it’s taking you 30 minutes, then try to pick up the pace! Remember, get it done in 20 minutes or less, and then you can shower and relax and let your revved-up metabolism blast the fat away for the rest of the day. High intensity exercise is the key to an effective weight-loss plan!

Follow this plan exactly as described and you can lose up to 6 pounds (or even more) in only one week! Skip the salt, concentrated sugars, and refined carbs. Work out intensely for 20 minutes every day. Push the pace! Drink water throughout the day. Then, get back on that scale and share with your friends and family what you’ve accomplished.

Apart from the aforementioned practices, you can also make occasional visits to the New Jersey Center for CoolSculpting where you can get some extra tips for losing weight so that there is no extra flab surrounding your stomach that can create health problems in the future.

Good luck. You can do this!