We know that weight loss is a gradual process. After all, you can't expect your body to get rid of something that you spent a very long time putting together with your unhealthy food choices and eating habits, can you? Sensible weight loss plans are not targeted towards keeping the weight off for just a certain period of time, they're meant to be life-changing habits that aim to keep you fit and healthy throughout your life span.

But if you're pressed for time and have to absolutely lose the pounds, then here are some tips for you to follow so you can lose weight in seven days and still remain strong, fit and healthy:

1. Set your goals. Why you want to lose weight is just as important as how you actually lose the weight. It prepares you psychologically for the whole process and is a crucial part of getting you primed for success.

2. Don't attempt to lose more than three pounds (1 to 1.5 kg) at the end of the 7-day period. You've got to be realistic about your weight goals. Losing more than that in such a short span of time is not only impossible, it's unhealthy.

3. Don't skip breakfast. If you do, you're going to put your body in starvation mode which leads to you snacking on foods rich in sugar, high in calories and/or laden with fat. That's not going to make you lose weight in a week.

4. Don't drink any soda for the whole week (and thereafter). If you want to really lose weight, clear your life of this high-calorie drink that's packed with around 150 calories per can. If you're serious about weight loss, don't even think of drinking one single can. If you really feel the soda urge, drink lemonade instead

5. Increase fiber intake through fruits and vegetables. Follow the recommended serving of 5-9 fruits and veggies everyday. Spread them out in 6 meals. Have pieces of fruit or munch on veggies every time you feel hungry or crave for sweets. Bananas, apples, mangoes and leafy greens are good sources of fiber which will cleanse your intestinal tract, eliminating at least 5 pounds of fecal matter. This makes weight loss easier both for the short and long term.

6. Drink water. Anytime you feel hungry, try drinking water first. Sometimes, when your body signals hunger, it could just be that you're thirsty. Drink a glass of water before each meal.

7. Do cardio exercises before you have eaten anything early in the morning. Doing exercises when you've had nothing to eat for the past twelve hours or so forces your body to dip into the fat stores to sustain the activity. Burn the fat, lose the pounds.

8. Don't get tempted to snack after dinner. One of the most effective periods when your body burns fat is right when you are sleeping. Again, you have to allow your body to dip into your fat stores to optimize fat burning even while you are asleep. Having midnight snacks disrupts this normal activity.

9. Keep moving. The more you move, the more calories you burn. Park away from the grocery so you can walk the rest of the way. Take the stairs instead of the elevator. Walk, walk, walk.

If you consistently follow these nine tips, you're going to surely weight the healthy way in as fast as seven days.