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How To Drop Body Fat In One Week

By Rachael Attard, Updated Dec 18, 2020
drop body fat

Dropping body fat in one week CAN be done, but it takes hard work. I can give you all the information you need, but it really is easier said than done. You need to give it 100% – if you don’t, you will not get the results. This is exactly what you need to know to drop body fat.

how to drop body fat in a week


This pretty much says it all, and is the most important factor out of all of them. You CAN’T get results without good nutrition.

You must be eating the right amount and the right type of food to get the best results. I know this can be hard, so I’ve created a FREE calories and macros calculator for you. I have also put up my own daily diet so you can get an idea of what you should be eating on a daily basis.

It is very time consuming to count calories and can get very frustrating. My best advice would be to count calories for one week to educate yourself on how much food you should be eating and then eat intuitively after this. Download the free app myfitnesspal which will make the calorie counting a lot easier.


If you want results, you need to put in the hard work. Light exercise 3-4 times per week just isn’t going to cut it. Generally I would recommend the following:

  • 2-3 high intensity cardio only days. This doesn’t mean power walking. While power walking is great, it doesn’t burn as many calories as a high intensity workout session. And to get results quick, you want to maximise calories burned. Do something that really gets your heart rate up such as running or a high intensity gym class.
  • 3 days of resistance training.
  • 1 rest day. Don’t forget about the rest day, it is just as important!
how to drop body fat in one week

And if you really want to get the best possible results I would suggest you to find out your body type which leads me to y next point.


There are three different body types and they all lose weight and fat differently. So learning your body type is extremely important.

Someone who is naturally quite thin needs to eat and train differently from someone who naturally has a bigger body frame. But when you know this and when you put a little extra effort everything is possible :)


These extra tips may not seem that important, but they ARE! If you get your nutrition and exercise right, you will make a great difference. But if you can get these right as well, you will go further.

  • Cut out all processed food
  • Cut out all alcohol
  • Drink at least 2-3L of water per day
  • Get 8 hours of quality sleep per night
  • Allow yourself some time every day to de-stress and don’t be constantly busy. Stress plays a major factor in fat storage due to the hormone cortisol, so keeping stress levels down is a must!

If you can stick to this 100% for one week, it is impossible not to get results. And if you can stick to this consistently for 8 weeks, your body is not going to know what hit it! ;)

I should also mention my 3 Steps to Lean Legs Program. I designed it for women who want to get lean and toned without the bulkiness. There are three different versions of the program, one for each body type. I want you guys to get the best results and I know that we’re all different so we cannot eat and train in the same way :)

My program combines cardio and lighter resistance training and it also has a complete 8-week meal plan so you can be sure your eating healthy and according to your body type.

Hope you like it!

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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52 comments on “How To Drop Body Fat In One Week”

    Tilli says:

    Hey Rachael,
    I’m a mesomorph and an athletic/sporty teen. I have abs and I’m toned and slim but I’m having trouble loosing fat from my inner thighs. Any suggestions would help thanksxx

      Len - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out!

      I know that the inner thighs are a problem area for many women and a very challenging part to slim down.
      That’s why Rachael wrote this very detailed blog post that might help you.
      Feel free to read it. <3

      Let me know if you have other questions. xx


    Aliya says:

    Hi Rachael, I bought the program a few months ago but I recently became vegetarian, do you have any vegetarian food plans I can follow?
    Thank you! X

      Tijana - Lean Legs Support says:

      Hi lovely <3
      Unfortunately no, but you can follow the vegan version, or modify the regular version - just be mindful of the calories when you make the changes. :)
      Tina xx

    Jaz says:

    Hi, I am i guess skinny fat. my body fat percentage is 24% and I would love to drop it. I am a mesomorph. What should I do?

      Marina - Lean Legs Support says:

      Hi Lovely,

      Thanks for reaching out! I’m sending you two blog post I think you’ll find very useful.

      One is going to tell you what to do if you’re skinny fat. You can read it here.

      And the other is going to teach you how to eat and train for your specific body type. You can find it here.

      You can also check out Rachael’s Lean Legs Program :) It’s going to help you lose extra body fat and tone your body all over without making you bulky. It’s tailored specifically for your body type. You can check it out here.

      If you have any other questions, feel free to ask! I’d be more than happy to help as much as I can!xx


    Kate says:

    Hi! I am an endomorph and have a question about cardio. On the 2-3 days where I should only do cardio, what kind of cardio should I be doing? Because here it is saying that I should be something that gets your heart beat up like running and not just walking, but what if that causes too much bulk? Will power walking be enough? Or do you recommend any other types of cardio? Thank you in advance! :)

      Diana - Lean Legs Support says:

      Hi lovely,
      We recommend power walking as much as you can and running 2-3 days per week (you can even combine the two). If you find that running makes you gain too much muscle feel free to substitute it with power walking. You can also go swimming and boxing, but walking is the best for slimming down the legs! :) xx


    Mary says:

    Hi, I am an endomorph and build muscle really quickly legs and shoulders. My diet is good. Would the workout help without the diet? I practice martial arts which adds the the muscle but I need this for strength in techniques. Is is possible to be strong and lean? I am 42 years old and only 5ft.

      Diana - Lean Legs Support says:

      Hi lovely,
      You don’t have to follow the meal plan perfectly, you will still get results if you follow the workout plan and eat healthy.
      The healthier you eat the better your results will be, but of course you can modify the plan to suit you.
      I would only suggest sticking to your daily macros and calories requirements as much as you can.
      Any kind of resistance training will help you maintain your strength so yes, it’s definitely possible to be lean and strong. :) xx


    Leiya says:

    Hi Rachael, I LOVE your blogs, they’re so motivating and you’re lovely! I was just wondering if I only did resistance workouts and power walks would I bulk up as I’m not doing enough cardio?

      Diana - Lean Legs Support says:

      Hi lovely,
      These types of workouts are the best for slimming down, so you won’t bulk up. I would only avoid doing too much HIIT, squats, lunges and heavy weight lifting, as this can make you bulky. :) xx


    Ann says:

    Hi! Does an elliptical make your legs bulky?

      Diana - Lean Legs Support says:

      Hi lovely,
      I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will! :)
      The pushing down motion means you engage your quads more so it may build more muscle here, but it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing! xx


    Katya says:

    Does swimming make you bulk up int he arms and shoulders?

      Diana - Lean Legs Support says:

      Hi lovely,
      No, swimming won’t bulk up your arms and shoulders. It’s a great cardio for slimming them down! xx


    Sapir says:

    Do you think vinyassa yoga/ power yoga once a week can make you bulky? And is yoga even effective at building muscle? I do yoga once a week for 1.5 hour as resistance training but im afarid its a waste of time. when i do the movements i do feel a burn / shaking tho. I also do pilates once a week but i actually dont feel like its working on my muscles so im not sure if pilates is effective too.

      Diana - Lean Legs Support says:

      Hi lovely,
      Yoga is a great full body workout and has a lot of health benefits, so I would definitely recommend it!
      It may build a bit of muscle, but it won’t make you bulky (chances are even smaller if you’re doing it only once a week).
      Pilates is another type of resistance training that is usually low impact, so it should help you lose fat and tone up without bulking.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program