Living on salad greens or depriving yourself of certain foods is neither an enjoyable nor a sustainable life-plan. Similarly, counting calories with mathematical precision is not fun for most people either. If you want to learn how to lose weight in 7 days using a holistic and focused plan that will preserve lean muscle and melt away body fat, then I wrote this article with you in mind.
Can you Really Learn How to Lose Weight in 7 Days?
I realize I’m going out on a limb, but stick with me…
Here we go – another big promise for amazing weight-loss results in an unrealistic amount of time. Yeah right; been there, done that.
For starters I understand your skepticism, and I also get that we’ve all hit our saturation point with weight-loss gurus making huge claims for success. I’ve been in your shoes, have waded through conflicting fitness ‘dogma’ and, like you, ended up more frustrated and confused than when I started.
Here is some of the advice that I’ve followed in the past:
“Low carb diets are the only way to lose fat and get strong.”
“High fat diets with high protein (think primal / paleo) is the only way to get real results.”
“Intermittent fasting for 16 hours and an 8 hour feeding window is the best way to get lean.”
“Carb-cycling is the only way to lose stubborn body fat and make true strength gains.”
“Eat only leafy greens and fatty cuts of meat but allow for a one hour eat-anything-you-want on Sundays.”
Believe me, I could go on.
The fact of the matter is, most plans out there will get you some results in the short-term. The problem is that most of these plans are little more than ‘mental masturbation‘. See, losing weight is a numbers game: consistently eat fewer calories than you burn, and you will lose weight.
Listen, getting long-term results is not that complicated, but it does require a system… read on!
Let’s be real: Amidst our weight-loss efforts we’ve been shovelled our fair share of BS. Granted, there is a lot of solid information out there as well, but when the truth is diluted by self-serving ‘gurus’ and snake-oil pedlars, it’s difficult to separate fact from fiction.
I don’t know about you, but give me a solid plan that I can believe in and that I know I can get real results from, and I’m all in – 100%. But, to carry on for months to find your ladder is up against the wrong wall and you have little to show for you hard work… that’s just deflating. It kills our motivation, chisels away at our self-esteem, and leaves us continually feeling stuck.
Imagine if you had a Wellness Plan that would Virtually Guarantee Results… Would you be All In?
If living a healthy life was simply about having more information, we’d all be living fantastic lives. More valuable than delivering information, it is important for me to offer you something that is utterly actionable – something you can do right now.
For this reason, my goal is to provide you with tools that empower you to do more than just ‘think’ about your health and fitness. ‘Thinking’ is great, but by itself, doesn’t make for a good life; action is what will serve us and others, long term.
As such, I will be detailing a system that will make tracking your proper food intake a breeze, a complete 7-day workout program that will target your entire body, and a mental ‘blueprint’ to position you for long-term success.
That’s what we call being ‘Fit For Life.’
Here are 5 things you’ll learn in this post:
A bit about me and why I want to help you finally ‘get it’.
The benefits of body recomposition versus simply losing weight.
Why you’ve failed in the past and how you can succeed this time.
Why dieting and calorie counting sucks and why my ‘anti-diet’ plan just works.
Why a personal trainer and a gym membership is not necessary.
A bit about me…
If you’re new to Body Coach Canada, my name is Mike Whitney. I’m a father and husband, I work a 9-5 job in healthcare, I love the outdoors, have a wide range of hobbies and I’m a huge fitness enthusiast.
The last point wasn’t always the case.
The first photo was taken in the summer of 2008 – I weighed in at 179 lbs on my 5’7″ frame and well over 15% body fat.
I was depressed, stuck, tired of seeing little-to-no results, and I had a baby girl on the way. For any of you parents out there, I’m sure you’ll agree that few things put your life under the microscope more than bringing a new child into the world!
That being said, I was doing some serious self-reflection; I allowed myself to get lost in owning a home, working, renovating and eating / drinking unconsciously. Furthermore, even though I was going to the gym, in hindsight I had no idea what I was doing and had no concept of what eating healthy looked like.
The second photo was taken 6 months later – I weighed in at 143 lbs and ~8% body fat. Keep in mind, I had no knowledge of how to train up until this point, but I finally tapped into a system that works. Yeah, a tan helps, but I made some serious progress too!
You know when you find something out or learn something new that is so good that you just want to share it with others? It can be anything – a restaurant, a band that you love, a song that just moves you, a good book — when something is just ‘that good’, it’s in our nature to share it with those we care about.
Sharing with Others is Exactly How I got Started
My own results started a Domino-effect and began my passion for sharing what I’d learned about fitness and nutrition with anyone willing to receive it. Friends and family began asking me, “How did you do it?!”, and from there my passion just built into my fitness coaching business.
A few years later, I went on to earn my personal training certification as well as my specialized sports nutrition certification, but this was more to supplement my already working knowledge.
In short, our passion for empowering others to become the best versions of themselves and our client success stories are what have grown our business — credentials just look good on paper.
Moving on… Let’s get clear about ‘Weight Loss’
I need you to understand something:
If losing weight is your only goal, and at any expense, I want you to leave my site. I mean it. Seriously – go back to Google and find a 500-calorie-per-day diet and starve yourself – I promise, you’ll lose weight. I also promise that you’ll continue with your yo-yo dieting and that you’ll be miserable in the process.
Alright – now we’re on the same page.
See, losing weight should not be your primary goal. In fact, losing weight is easy: restrict your calories to such a degree that you lose lean muscle mass and body fat (if you’re lucky), and you will lose weight.
For the short-term, this may work to drop the number on the scale; it may give you results for an immediate and superficial goal, like a beach wedding next month, but it will not serve you long-term.
Instead, you’ll likely continue on your path of failed dieting, ongoing frustration, poor health and potential metabolic damage (or more appropriately termed, ‘adaptive thermogenesis‘).
The Long-lasting Effects of Starvation Dieting and Metabolic Damage
Research dating back to the 1980’s found that,
Diet-induced decreases in metabolism can extend to the period AFTER the diet is over.-Tom Venuto
In a 1989 research paper on The Lasting Effects of Low Calorie Diets by MD and professor of medicine at Oregon University, Diane Elliot wrote:
“Resting metabolic rate of our obese subjects remained depressed after massive weight loss despite increased caloric consumption to a level that allowed body weight stabilization.” 
This should not be your goal!
Body Composition is What Matters
If I had to speak on the one thing that we preach over and over to our clients, but gets repeatedly missed despite our best efforts and advice, it would be the discussion on ‘body weight versus body composition’.
Mike, I’m so frustrated! I’ve been exercising and eating clean but I haven’t lost any weight. What gives?
In most cases, when all things are being followed consistently, the body is simply undergoing ‘recomposition’.
To illustrate this, I want you to picture two women. Both are the same height, age and stature. Jane weights 130 lbs and carries 35% body fat. Sarah is the same weight but carries 20% body fat.
I See the Difference. Do You See the Difference?
Had Sarah obsessed over the scale, she’d be filled with anxiety each morning as she stepped onto the scale. She would ignore measurements, body fat percentage and overall body composition because she’s been misled her entire life into believing that the number on the scale is the tell-all for progress.
But, Sarah is a Smart Cookie!
By focusing on reducing her body fat while maintaining or increasing lean muscle mass, she has achieved the physique that she desires. Her clothes fit well, she is energized and she feels great!
Further, her lean body mass (LBM) is more metabolically active than fat. By increasing her LBM, she’s actually revving up her metabolic rate – all good things!
In short, two individuals at the same height and weight can have very different metabolic rates, based on their body composition. Does this make sense?
To summarize, while the scale is one metric to evaluate progress, it is the least important gauge for judging success. Measurements, body fat percentage, lean mass, how your clothes fit, your photos and how you look and feel trump the scale all day long.
Why You’ve Failed in the Past
First off, you’re not alone. Many programs out there are flawed in that they miss some very important components!
See, success is very rarely achieved by doing just one thing well. Lifting up weights and putting them down again is going to get you proficient in lifting heavy things – little more. Will this, in and of itself get you a great physique? I’ll wager not.
If you only ran 5 miles per day, would this give you the body of your dreams? Again, I will put money on ‘no’.
The fact of the matter is, if reaching your physique goals was as simple as doing one thing, there would be a lot more fit people out there. I don’t mean to criticize anyone running those 5 miles per day, or going to a spin class for 45 minutes multiple times per week; this is a great first step (and getting your body moving is extremely important), but it is only one piece of the puzzle.
If losing body fat, gaining lean muscle mass and achieving a physique that you’re proud of is top of mind, your success hinges on getting all things into alignment and working synergistically.
Is Your Current Fitness Plan a One-Legged Stool?
Imagine someone selling you a chair with one leg. It’s a beautiful chair – well built, solid wood, but it’s missing a few vital components.
What would happen if you sat in a chair with one leg? Really, this is no different than a fitness program comprised of only one part.
See, it’s not just about working out, or just about eating clean — it is doing all of those things properly and consistently.
Success is an equation and its result is always greater than the sum of its parts.
In the fitness world, that success equation looks like this:
Exercise: Really, this can be anything – do something you love that gets your body moving, increases heart-rate and stimulates your entire body. Do this a minimum of 20-30 minutes, 5 times per week.
Nutrition: This part is key but is often overlooked. Get this part wrong, and all of your exercise efforts are in vain. However, get this part right, and you will compliment and maximize your sweat-equity in the gym. Now that’s what I call a solid ROI (return on investment).
Support: Support is that missing link for most people and it can come from different sources — your spouse, a friend, or a support team or group can all become your support system. The thing is, it must come from somewhere and we need to keep ourselves accountable if we want lasting fitness results. Look, ‘life’ is going to happen; excuses are going to roll in; stress is going to show up; kids are going to get sick and it’s in those times that we need to remain accountable to someone so that we remain consistent!
Ready to Finally Succeed?
Recognizing the problems that many people face when getting started with their fitness, Heather and I wanted to create a complete program that covered all the missing links and at a price point that was accessible to everyone.
For about the price of your next fancy coffee, imagine a complete program that would:
Offer a full 7 days of workout videos that target the entire body
Provide a simple portion-control nutrition plan with no calorie counting; and,
Set you up with on online support system to hold you accountable and motivated.
7 Day Guide:
Your 7-Day Plan to Start Living a Fit & Healthy Life
Think about that for a moment! For $7, you could receive:
- Seven days of workout videos that you can do from the comfort and privacy of your home.
- A complete nutrition plan that is broken down by portions for your specific weight-loss goals; and,
- A support system that you can reach out to any time.
Plus, we’ve designed this program so that you can repeat it week-to-week and month-to-month! Essentially, you could use this program exclusively and achieve amazing results.
As we wrap up, I just want to share a few last things with you…
Why Dieting and Calorie Counting Sucks
The word ‘diet’ immediately elicits thoughts of starvation plans and obscene restrictions. Even more daunting, the term ‘calorie counting’ feels like a lesson in algebra for many of us. It’s no wonder that proper nutrition eludes so many.
Some people are numbers driven – they get off on crunching the figures, balancing spreadsheets and tracking their nutrition with surgical precision.
This is great for some, but there is rarely a one-size-fits-all that suits everyone. Some of us are just wired differently, and there is no right or wrong here. The key is having options for those who are little more free flowing and want a plan that they can stick to for life.
Having coached 100s of clients, we realize that some people just aren’t cut from the ‘calorie counting’ cloth, and that’s okay — it’s exactly why we created our 7 Day Guide, Your Definitive 7-Day Program to Start Living a Fit & Healthy Life!
My ‘anti-diet’ plan just works.
Imagine an extremely simple formula to figure out your calorie needs and then a complete grocery and recipe list to get you going for an entire week. If you have a set of measuring cups, you have everything you need to simply fill it, eat it, enjoy most foods you love, and start learning how to lose weight in 7 days with ease.
You Don’t Need a Gym or a Personal Trainer
Really – you don’t. With minimal equipment, our program was designed to get you real results from the comfort and privacy of your own home.
Here’s a quick overview of the videos included in the program;
Monday Melt Cardio Blast
Total Body Tuesday
Wednesday Warrior Cardio
Furious 5s Friday
Saturday Special SuperSets
Sun Salutations Sunday
In summary, to learn how to lose weight in 7 days…
Our 7-Day Guide is literally Your Definitive 7-Day Program to Start Living a Fit & Healthy Life!
Learn More About Our Program here:
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“How to Lose Weight in 7 Days”?
Please leave your comments or questions below!
 Elliot, D. L., Goldberg, L., Kuehl, K. S., & Bennett, W. M. (1989). Sustained depression of the resting metabolic rate after massive weight loss. The American journal of clinical nutrition, 1, 93–96.