Drop a dress size in 7 days

This 7-day diet and exercise plan is designed to kick-start your weight loss journey and help you feel slimmer, lighter, and more confident in just one week.

By focusing on balanced, nutrient-rich meals and mindful portion control alongside a daily workout regime, this plan it aims to reduce bloating, boost metabolism, and encourage healthy fat loss.

While results can vary from person to person, following this structured plan can help you drop a dress size in as little as seven days, making it a motivating and effective short-term reset for your body.

Meal plans

The Diet

Breakfast: Two slices of wholemeal toast with poached or boiled egg, and a glass of fresh orange juice.

Lunch: Medium Jacket Potato with tuna or cottage cheese, plus a large salad.

Dinner: Baked chicken breast with stir-fried mushrooms and courgettes, tomato and onion salad, plus sparkling water to drink.

Exercising woman

The Exercise Plan

Monday: Do the tone & strength workout, twice.

Tuesday: Select a cardio activity.

Wednesday: Tone & strengthen workout.

Thursday: Choose a different cardio activity.

Friday: Tone & strengthen workout.

Saturday: Try another cardio activity.

Sunday: Perfect your posture.

The Workout Broken Down

Tone and strengthen workout:

Lunge and Curl - Start with feet together, a weight in each hand, palms facing forwards. Take a big step back with right leg, bending both legs. At the same time, bend elbows to bring weights up to front of shoulders. Drive up through left foot to bring right leg back to start, lowering arms. Repeat with left leg. Do 20 reps.

Staircase press-up - Place hands on one stair – the further up. Bend elbows to lower body towards step, pause, then straighten arms and repeat. Do 15 reps.

Crunch and twist - Lie with knees bent, feet flat on floor, hands behind head. Bring right knee towards chest and simultaneously curl torso up and forwards until shoulder blades clear the floor, then twist to right, so left shoulder points towards right knee. Pause, lower, and then repeat on other side. Do 30 alternate repetitions.

Posture stretch - Lie with two or three cushions under your upper back. Bend knees and stretch arms to the sides.

Note: Warm up and cool down and stretch before and afterwards.

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