How To Get Skinny Really Fast

Written by Isobel Krüger

Written by Isobel Krüger

Isobel is a health and fitness writer, and also a health and fitness fanatic in real life. She loves researching the latest health and fitness topics and trends that can make life healthier, happier, and easier.

on October 20, 2022

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications. 

Unimeal provides articles with trustworthy and experts-proved information. Our health content is reviewed by professional nutritionists and trainers to extract for users the most verified and medically checked data.

We all know, in essence, what the word “skinny” looks like, as this image is plastered all over magazines, on billboards, and social media. However, what does the word skinny mean for us as individuals, and if you’re aiming for fast weight loss, is it possible to get skinny in a week?

We made it our aim to find the answers on how to lose weight naturally and quickly, so all you need to do is take a look at our top tips and advice and start transforming your body safely and effectively.

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Possible risks of rapid weight loss

If you want to lose weight, one of the most discouraging thoughts about weight loss is how long it’s going to take. Whether you want to lose 5 lbs or 20 lbs, it can sometimes feel like an unreachable goal, especially when you’re told it will take time. 

Luckily, there is a silver lining. If you know the possible risks of rapid weight loss and take the necessary precautions, you can lose weight quickly and productively without putting your body at risk¹F. Joseph McClernon,William S. Yancy Jr.,Jacqueline A. Eberstein,Robert C. Atkins,Eric C. Westman. 06 September 2012. The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms Wiley Online Library DOI:10.1038/oby.2007.516.

Thinking of going on a rapid weight loss journey? Then, take a look at these side effects that may indicate that you’re body is not responding well to your fast weight-loss approach²Adam Gilden Tsai,Thomas A. Wadden. 06 September 2012. Obesity Obesity Free Access The Evolution of Very-Low-Calorie Diets: An Update and Meta-analysis Wiley Online Library DOI:10.1038/oby.2006.146:

• Hair loss
• Irregular cycle
• Headaches and irritability
• Constipation
• Dizziness and fatigue

These side effects show that you are putting your body under a lot of strain and that you may want to change your weight loss approach. 

Quick ways to get skinny

If some of these side effects are familiar to you, you may have attempted rapid weight loss in the past while putting too much strain on your body. Luckily, there is another way to see the results you want quickly, and it involves a healthier approach where you can still lose weight naturally.

Top tips for fast weight loss

Believe it or not, rapid weight loss is not all about making big changes. Making small adjustments can help you lose fat quickly - all you need is to know what these adjustments are, implement them, and trust the process. Take a look at these top tips:

Move that body! 

It’s a common misconception that you must spend hours in the gym to lose weight. However, increasing NEAT or Non-Exercise Activity Thermogenesis can burn many calories³Christian von Loeffelholz, M.D. and Andreas Birkenfeld. April 9, 2018. The Role of Non-exercise Activity Thermogenesis in Human Obesity. National Library of Medicine Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279077/. NEAT is an activity that contributes to calorie burning. Still, it’s not linked to planned physical exercise like training or taking a walk - it’s simply keeping your body active and busy. NEAT is really undervalued when it comes to different weight loss plans, so just increasing your steps and moving your body more can help you lose weight much faster.  

Prioritize protein and vegetables

For a supercharged weight loss journey, some of the best nutritional advice is to increase your protein and healthy fats and cut back on refined carbs. Your body uses more energy to digest protein, which is a great weight-loss hack. You can aim for up to 100grams of protein per day and fill yourself up with veggies as much as you can.

How to get skinny in a week with our 7-day freestyle weight loss diet plan

To lose weight quickly and healthily, you need to be in a calorie deficit without draining your body of nutrients. 

Being too specific about what you have to eat at every meal can make you feel claustrophobic and trapped, so instead of following an exact meal plan, take a look at this flexible approach with guidelines and suggestions that’ll help you get skinny in seven days.

First, let’s take a look at foods you can include in your 7-day weight loss plan.

: Opt for lean beef, pork, lamb, chicken, salmon, haddock, trout, eggs, or tofu. You can also use protein powder to help you up your protein intake minus the calories.

Tomatoes, carrots, spinach, kale, green beans, pumpkin, cauliflower, Brussels sprouts, aubergine, squash, and bell peppers. You can choose any vegetable, but remember that potatoes and sweet potatoes are high-carb vegetables and are considered carbs. You can incorporate low-sugar fruit too, but make sure to focus on vegetables. 

 You can include small amounts of dairy like mozzarella, greek yogurt, and cottage cheese. 

Fat: Avoid products that contain trans fat and stick to small quantities of nuts, coconut oil, olive oil and nut butters. Fats are an excellent tool for weight loss, but the key is not to consume too much!

Now that you have a scope of what will be on your plate, let’s lay down some ground rules:

• Incorporate protein with every meal, and prioritize it at breakfast
• Make sure two-thirds of your plate consists of vegetables
• Avoid sauces or other condiments or use them in moderation
• Avoid liquid calories like lattes or soda. Stick to water, green tea, and black coffee.
• Don’t starve yourself. Including lean protein in every meal will fill you up and keep you from overeating.
• Keep your plate structured in terms of macros by first adding the veggies and then the protein and fat.  

By prioritizing protein and vegetables and not leaving out fat, your body will be less likely to experience the severe stress that causes weight loss side effects. 

How to get skinny arms and legs

If you want to trim down your arms and legs, doing cardio like walking, cycling, or running will kick-start the fat-burning process. Here are some exercises you can implement to tone your arms and legs while not adding bulk:

Arm Slide

If you don’t have sliders, you can easily use two towels or paper plates to do this arm-toning exercise at home. 

Сheck the video-example .

Reverse Plank

A reverse plank is a great exercise to tone your triceps, which is the back part of your upper arm. 

Arm Circles

Use small weights to make this exercise a real arm scorcher.

Sliding mountain climber

Again, if you don’t have sliders, you can use paper plates or towels under your feet and do a normal mountain climber without the impact. You can also check how to perfom it on video above. 

Reverse Kickbacks

This exercise tones is excellent for toning the back of your legs and also your butt for a beautiful silhouette. You can intensify the exercise by wearing ankle weights. 

Plie Squats

By turning your feet to the outside, this exercise tones the inner thighs, outer thighs, and butt beautifully. 

Fast weight loss is an excellent tool for losing a few pounds or kick-starting your weight loss journey. The key to losing weight naturally is to take precautions like not starving yourself, staying in a calorie deficit, moving your body more, and giving it the nutrients it needs.