How do you lose 10 pounds in a week?

How do you lose 10 pounds in a week ? 

It is possible to lose 10 pounds in just one week with an effective 7 day diet plan. Rapid weight loss in a week can help you start a long term diet plan if you need to lose weight for health reasons or get rid of excess body weight. Normally, losing weight in 7 days will result in weight loss in most waters. However, this can help you lose weight fast, since the goal is to eliminate body fat in the weeks and months to come.

Any effective diet plan to lose fast fast extra weight should include exercise programs to burn fat and lifestyle changes to help keep weight off. These lifestyle changes for rapid weight loss will help you lose weight safely and in the long run. Your 7 day diet plan will help you learn good habits to use while continuing your weight loss program.

Having the goal of losing 10lbs, 20lbs or 30lbs in a short time is a good goal especially since being overweight or obese has health related problems. However, losing so much  weight so quickly  can also cause other unnecessary health complications. A 7 day diet plan to lose 10 pounds in a week will mainly result in  water weight loss  . After that, you should focus on making good choices to help you lose body fat gradually and calculatedly.

n this article, you will find a detailed, research-based and comprehensive diet plan to help you lose up to 10 pounds in a week. These science-based methods will help you lose weight fast and develop good habits to help you lose weight and keep you away.

IS IT POSSIBLE TO LOSE 10 POUNDS IN A WEEK?

With an effective diet plan and exercise, it is actually possible to lose 10 pounds in just one week.

To make sure you are losing weight safely, it is important that any diet plan - be it a 7-day plan or a  30-day diet plan for rapid weight loss  - does not restrict the nutrients your body needs. It is good to remember that you did not gain 10 pounds in 7 days and it is not reasonable to assume that you can lose 10 pounds of  pure body fat  in 7 days.

So how can you lose 10 pounds in a week? According to a study published in the  American Journal of Clinical Nutrition  , most of the  initial weight  a person loses by reducing calorie intake is  the weight of water  .

Researchers say glycogen is the form of carbohydrate storage in your body that requires water to be stored by the body. When you start a diet to restrict calorie intake, your body weight decreases due to glycogen storage and lack of water. 1

The  study  found that a person can lose up to 11 pounds (5 kg) of body weight in a short time without losing any body fat. In fact, some study participants managed to lose up to 7 kg of glycogen and water weight in as little as four days!

However, regarding very low calorie diets that result in losing many pounds in a week or more, the  American Journal of Clinical Nutrition also reported that there may be a tendency to quickly regain weight.

Therefore, it is important that a 7-day diet plan be used only to lose weight quickly at the beginning of the program. After that, to maintain weight, you should develop effective lifestyle habits that continue to burn body fat through diets and exercises.

To lose 10 pounds in a week, you need a robust and effective 7-day diet plan. Here are effective ways to help you lose as much as 10 pounds in 7 days or less.

HOW TO LOSE 10 POUNDS IN 7 DAYS: EFFECTIVE WAYS TO LOSE WEIGHT FAST (BASED ON EVIDENCE)

LOW CALORIE INTAKE TO QUICKLY LOSE 10 POUNDS IN A WEEK

The best way to lose 10 pounds in a week is to make sure that your diet plan to lose weight quickly reduces your daily calorie intake.

Calories represent a source of energy for your body, and any unused calories are stored in the body as body fat or water weight. To lose up to 10 pounds in a short time, you need to reduce portion size and switch calorie-rich foods to healthier choices. That means limiting saturated fats and eating more fruits and vegetables.

By consuming fewer calories every day, you will notice a change in your waist and your overall health. Many doctors agree that  saturated fats build up in pounds  and also cause many cardiovascular problems.

What are the healthy foods you can do if you want to lose up to 10 pounds in a week or two? To  lose as much as 20 pounds in a few weeks  , here are some health food swaps doctors from the National Health Service recommend to help you lose weight:  2

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Instead of white bread and pasta, choose whole types.

If you eat meat, choose lighter cuts of meat, such as turkey, chicken breast and "choice" beef.

Choose tomato and vegetable based sauces instead of creamy cheese sauces on whole or fish dishes.

Drink more  green tea for weight loss  and drop sugar-laden soft drinks.

Try  some alternative dairy products  that are high in calcium but low in fat.

The National Heart, Lung, and Blood Institute recommends reducing your daily calorie intake by 500 to 750 calories per day if you want to lose weight and keep it off. 30

LOSE WEIGHT FASTER BY CHANGING YOUR EATING HABITS

If you are determined to lose 10 or 20 pounds fast and maintain weight, then it is important to change your eating habits.

Effective fast weight loss and being able to maintain weight is only possible by learning good positive habits when it comes to food. This can help you continue losing weight long after your initial drop in body weight in the first seven days of dieting.

Dr. Arefa Cassobhoy at WebMD recommends drinking a 16 oz. glass of water before each meal. This recommendation to help speed up a person's weight loss was based on a study of the effects of drinking water and obesity. It was observed that obese individuals who drank a large glass of water 30 minutes before the meal were able to lose weight faster. 3

Another  effective fit for safe weight loss  is to start your day with protein. Large sources of protein that make you happier the longer are  eggs  , lean meat, milk or nuts. You may be surprised by the  health benefits that you can enjoy if you have eggs for your morning coffee regularly. A protein-rich breakfast will give you lots of energy and stop you from snacking before lunch. This will help you to lose weight faster on a 1 or 2 week weight loss plan.

Another way to increase the effectiveness of your seven-day diet plan is to be careful about when and why you eat. The  Journal of Occupational and Environmental Medicine  reported that weight gain is often associated with emotional eating. Often, eating in response to emotional triggers is one of the causes for individuals to gain weight and become obese. 4

If you find it difficult to avoid eating when you are feeling depressed, please read my article on  overcoming the pitfalls of emotional eating  . Some ways to do this is to get the proper amount of fiber and protein in your diet,  get enough sleep at night  and try to  eliminate anxiety and stress  .

LOSE UP TO 10 POUNDS IN A WEEK BY EATING SMALL FREQUENT MEALS

If you need to lose 10 pounds fast, then eating small frequent meals throughout the day can help increase your chances of losing weight.

Some studies point to the fact that frequent small meals throughout the day can help reduce body fat. Nutritional Reviews magazine  said that this method has helped many obese people lose weight. 5

However, this may not work for everyone. Obesity magazine   reported that the most important factor in weight loss and keeping your body weight down is your daily calorie intake. So if you eat 3 meals a day or 6 small meals a day, keep an eye on the total number of calories you consume. 6

LIMIT PORTION SIZE TO ACCELERATE WEIGHT LOSS IN 7 DAYS

To be able to lose 10 pounds in a week, it is very important to limit the portion size and be aware of how much you eat at each meal.

You may be surprised at how much weight you can lose in a week without much effort just by eating smaller meals. For example, the  American Journal of Clinical Nutrition  found that calorie intake was reduced by up to 30% just by eating smaller lunches. 7

In addition to reducing portion sizes to help increase your weight loss plan, you should think about the types of food you consume. For example, Obesity magazine   recommends eating more low-density energy sources and consuming less high-density energy foods. So to lose weight faster, you should have more vegetables and lean protein in your dish and cut out fatty foods. 6

To help control portions, if you want to lose weight in a week or two, you can try using a portion control board.

REDUCE CARBS FOR RAPID WEIGHT LOSS AND LOSE 10 POUNDS IN A WEEK

Eating too much unhealthy carbs can make you fat, so you should consume less unhealthy carbs to lose weight.

Unhealthy carbs include simple carbohydrates that have been refined. Some examples are foods made from refined white flour such as white bread, pasta, cakes, sweets and so on. Added sugar is also a simple carbohydrate. Low carbohydrate diets have a proven efficiency in helping to lose weight fast as well as other health benefits.

When you think about cutting carbs to lose weight, you should remember that  not all carbohydrates are harmful to health  . Complex carbohydrates consist of foods such as whole wheat bread, whole wheat pasta, brown rice, vegetables, beans and fruits.

In an article on WebMD titled "Good Carbohydrates, Bad Carbohydrates: Why Carbohydrates Are Important to You," Dr. Kathleen Zelman says that foods containing fiber are needed for a well-balanced diet. These food sources help control weight and may even  lower the risk of cardiovascular disease  and colon cancer. 8

AVOID SUGAR AND JUNK FOOD TO LOSE 10 POUNDS IN A WEEK

If you really want to lose weight in a short time, it is essential to avoid processed foods and foods that have added sugar.

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Many studies have pointed to the fact that  consumption of junk food  and beverages with high sugar content is associated with increasing levels of obesity and an increase in body mass index. 9

Junk food often contains large amounts of sugar, unhealthy fats and contain little nutritional value. Consuming processed foods and sugary soft drinks will make it very difficult to lose a lot of weight in a short amount of time.

For example, Dr. Laura Martin of WebMD says that sugar consumption is related to being overweight. Thus, cutting sugary foods and soft drinks can help a person to lose weight quickly and also provide many additional health benefits. 10

DRINK MORE WATER TO LOSE WEIGHT FAST

A very simple way to lose 10 pounds fast is to  drink more water  .

In this article I have already highlighted the benefit of drinking a glass of water before each meal. However,  increasing the daily intake of water can also help you lose weight quickly  .

The  Journal of Natural Science  reported that drinking about 1.5 liters of water per day can help a person  reduce body fat  , total body weight and decrease body mass index (BMI). In fact, the researchers said that increasing water intake can help obese individuals to lose weight quickly. 11

Drinking more water to lose weight has other health benefits. For example, drinking water is one of the best ways to  detoxify the liver and release toxins . You can also  keep your kidneys healthy  and prevent infections. So why not try one of my best  calorie-flavored waters for weight loss  to help boost your diet efforts?

LIFESTYLE CHANGES THAT HELP YOU LOSE WEIGHT FAST IN A WEEK

To make sure that your efforts to lose 10 pounds in a week are effective and you do not accumulate the pounds later, it is important to make some lifestyle changes. An effective 7 diet plan for rapid weight loss needs to be supported by positive changes in your daily activities.

Here are 4 positive changes you can make in your lifestyle to help you lose more weight faster.

1. KEEP ACTIVE TO LOSE WEIGHT FAST

Any  effective weight loss plan to lose weight in 30 days  or 7 days needs to incorporate physical activity.

To help you lose weight quickly, it is important to stay active throughout the day. The journal  Mayo Clinic Proceedings  reported that even small actions can increase daily energy expenditure. It has been found that thermogenesis of non-exercised activity, or NEAT, can help increase caloric expenditure. The study suggested that obese individuals could benefit from NEAT movements to help  reduce body mass index  and protect a person against heart disease.

The journal  Clinical Endocrinology & Metabolism  reported that NEAT can include things like walking to work, typing, doing work in the yard, or even moving. 13  Here are some ideas to help embed NEAT in daily activities and help burn fat faster:

Rhythm when talking on the phone.

Take the stairs instead of the elevator.

Take your groceries instead of picking up a cart.

Alternate which leg you are in when you have to wait in line.

Sit in a big ball at home to  help tone your core  and burn a little more calories.

2. SLEEP TO HELP YOU LOSE 10LBS FAST

Enough sleep is essential  if you have the goal of losing 10 pounds of body fat or more in 7 days.

According to Dr. Melinda Ratini, lack of sleep is associated with obesity and weight gain. Dr. Ratini says you have fewer desires to eat carbohydrate snacks when you are well rested. Sleep also helps reduce fat by  balancing your hormones  and  increasing your metabolism naturally  .

Of course, daily stress and anxiety can make it harder  to fall asleep  . To help  improve your nighttime rest  and prevent the accumulation of fat in your body, there are some ideas to help you lose up to 10 pounds in 7 days:

Do not watch TV or work on a computer for at least 60 minutes before going to sleep.

Try to wake up and go to bed everyday at the same time (yes, even on weekends!).

Avoid stimulants like alcohol, coffee or chocolate one hour before going to bed.

Sleep in a dark room.

3. ELIMINATE STRESS TO REDUCE EXCESS POUNDS FASTER

Eliminating stress will help you lose 10 pounds of body weight in a week much faster.

Stress can disrupt your hormones  and also increase the urge to eat compulsively. Dr. William Blahd of WebMD says that  stress causes cortisol levels to  hit  the body,  resulting in desires for "comfort" foods. Stress can also increase the risk of diabetes,  cardiovascular disease  or  high blood pressure  .

In order to help increase the effectiveness of your diet plan and reduce stress, Dr. Blahd recommends some of the following ways:

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Stick to a good regular routine of weekly exercises to help  increase the happiness hormones in the body  .

Get enough sleep.

Meditate to relax and reduce stress.

You will find more useful ideas on how to eliminate stress in my article on the  14 best ways to get rid of stress naturally  .

4. STAY MOTIVATED TO LOSE WEIGHT IN A WEEK AND STAY THAT WAY

Possibly, one of the most important factors in losing a lot of weight fast and keeping it off is staying motivated.

According to Mayo Clinic physicians, long-term weight loss through a diet and exercise plan are only possible by making permanent changes. This means changing your eating habits forever and adhere to the positive lifestyle choices. 15

To help keep your motivation strong to help you with the ups and downs of weight loss, here are some of the suggestions of Mayo Clinic physicians:

Make a solid commitment to your weight loss program.

Develop a network of trusted friends who will support you to boost your inner motivation.

Keep your goals realistic when it comes to losing weight in a specific period of time.

Do not give up if you have a setback.

EXERCISE TO LOSE 10 POUNDS IN 7 DAYS

To be sure and lose 10 pounds in a week, it is important to do regular exercise to burn calories. In addition to getting rid of a lot of weight fast, exercise has many benefits for the heart and  boosts blood circulation  .

To help  you quickly get rid of the extra weight you carry around your belly  , thighs, arms or face, here are some of the best exercises to incorporate into your seven day diet plan.

WALK TO GET RID OF EXCESS WEIGHT IN A WEEK

To lose more pounds of body fat after the initial weight loss, increase the amount of walking you do every day.

According to the  International Journal of Obesity and Related Metabolic Disorders,  walking for just 30 minutes a day for 5 days a week can help you lose weight faster. 16

You may be surprised at the ease of increasing the number of steps performed daily.

If you want to start seeing the results within a week while you are losing weight, increase your daily steps to 10,000 per day. To find out how many calories you can burn in a day on foot, check out my article on how  walking can help burn body fat  . You will also notice that  your face also looks thinner  .

Some ways to help lose weight in a matter of days walking more are:

Get off the bus a few stops before or park your car further from your destination.

Take the stairs instead of the elevator or go down a few floors before and walk the rest.

Go for a quick brisk walk at lunch time.

HIGH INTENSITY INTERVAL TRAINING (HIIT) EXERCISES TO LOSE WEIGHT FAST

High intensity interval workouts are a great way to lose up to 10 pounds in a week and can help you burn calories more efficiently.

HIIT exercise involves short bursts of high intensity exercises, followed by short breaks of active rest. For example, you can run as fast as you can for 30 seconds, make a light run for 30 seconds and then repeat the hard sprint. You continue to switch between high intensity and soft rest as much as you can manage.

Many studies have shown that HIIT is even more effective than regular exercise. The  Journal of Obesity has  reported that HIIT exercise can help to eliminate body fat faster. HIIT also boosts your aerobic and anaerobic fitness and has many health benefits, including improving cardiovascular health and lowering blood pressure. 17

To learn more about the benefits of HIIT, read my article on  how to train using HIIT exercises for faster weight loss  .

LIFT WEIGHTS AS PART OF THE 7 DAY DIET PLAN TO LOSE WEIGHT FASTER

Another way to get rid of a huge number of calories and burn fat in seven days is to lift weights.

The benefits of weight lifting as part of a diet plan are twofold:

You burn more calories and thus reduce body fat quickly and safely.

You build muscle mass which, in turn, burns more calories.

Several studies have reported that heavy resistance training using resistance weights or bands helps increase muscle metabolism. This increase in your resting metabolic rate will also help you burn calories while resting. 17

As a precaution, before starting an intense weight-lifting program, you should consult a doctor to evaluate your health and develop a program that is right for you.

OTHER WAYS TO LOSE 10LBS IN A WEEK

The Centers for Disease Control and Prevention says that other ways to increase physical activity and help with weight loss are:  18

Taking frequent walks fast.

Cycling regularly.

Playing actively with children.

Doing the work in the yard.

7 DAY DIET PLANS FOR FAST WEIGHT LOSS

There are some specific diets that can help you lose up to 10 pounds in 7 days. Here are some of these.

KETOGENIC DIET (KETO) FOR RAPID WEIGHT LOSS IN ONE WEEK

Restricting your carbohydrate intake can help boost your body's potential to burn fat faster. In fact, results from ketogenic diets are often seen very quickly.

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A  keto diet  is well known for being a low carbohydrate diet. It is referred to as many different names - ketogenic diet, low carbohydrate diet or low carbohydrate high carbohydrate diet (LCHF).

According to the journal  Experimental & Clinical Cardiology  , a  low-carbohydrate diet can help you lose weight quickly  in obese individuals and reduce your body mass index. 19

When carrying out a low carbohydrate diet, it is important to remember that not all carbohydrates are bad for you. Many healthy sources of carbohydrates, such as whole grains, contain healthy amounts of fiber, B vitamins, minerals like  magnesium  and other nutrients that a healthy body needs for energy.

INTERMITTENT FASTING TO REDUCE WEIGHT IN ONE WEEK

Intermittent fasting can help you reduce weight in a week and help you see quick but sustained results from your weight loss program.

Intermittent fasting involves reducing your calorie intake for a short period and eating normally at other times. A popular diet is the 5: 2 diet that involves restricting your calorie intake to about 600 calories for 2 non-consecutive days in the week. Other variations are a 16 hour fast with an 8 hour window when you can eat. Or 20 hours of fasting with a 4 hour power window.

Far from being a "fad diet," the  Journal of Obesity  reports that intermittent fasting is a safe way to lose weight. It can help a person quickly achieve his or her diet goals in a short amount of time. 20

To learn more how intermittent fasting can help you lose weight quickly, read my article on the  benefits of 5: 2 diet and how to use it  .

3 HOUR DIET TO LOSE WEIGHT FAST

Dr. Michael Dansinger of WebMD says that rapid dietary results can be seen using the 3-hour diet. This involves eating small portions of food every 3 hours and limiting your calorie intake to 1,400 calories per day. 21

UNSAFE WAYS TO LOSE 10LBS IN A WEEK OR LESS

If you do an Internet search on losing 10 pounds in a week or less, you will undoubtedly find many unsafe and unproven methods of rapid weight loss. Here are some of the most popular.

FASHION DIETS

Stay away from fad diets as they generally promise amazing results of weight loss in an irrational time with little effort.

The University of Pittsburgh Medical Center reports that fad diets generally cut important food groups and can lead to a nutrient deficiency. In addition, fad diets are not only difficult to maintain in the long run but can cause more health problems such as cardiovascular disease, kidney stones and high blood pressure. 22

STARVING

It is not a good idea to starve yourself in an attempt to lose 10 pounds in a week or less.

Even dying of starvation causes rapid weight loss, WebMD's Dr. Kathleen Zelman warns that you too can lose a lot of muscle tissue and the end result is that the body burns calories even more slowly. Following an extreme fasting diet can hinder long-term weight loss and you may end up gaining a lot of weight after a diet. 23

WEIGHT LOSS PILLS

Do not believe all the hype about weight loss pills because they are not scientifically proven.

Dr. Gary Vogin of WebMD reports that there is very little evidence that supplements or pills that claim to make you lose weight quickly work. Even though some supplements may stimulate your metabolism or promote fat burning, the pills will not make you lose weight fast. 24

In fact, all you can lose are dollars from your pocket, as these ways of losing weight quickly are often very expensive.

LEAPING MEALS

To lose up to 10 pounds in a week or two, you should not skip meals to reduce your calorie intake.

For example, according to Dr. Kathleen Zelman in WebMD, the  breakfast helps maintain adequate levels of sugar  in the  blood  in the body and provides the proteins, vitamins and nutrients needed for the day. It was also found that people who ate breakfast regularly ate less and still managed to lose weight. 25

According to the  American Journal of Clinical Nutrition  , skipping breakfast leads to inflammatory conditions in the body. 26

However, you should not confuse intermittent fasting with skipping meals. Fasting intermittent diets for rapid weight loss usually include light or low-calorie snacks or meals during the fasting period. This helps nourish the body and avoid complications that extreme fasting can cause.

HOW TO LOSE 10 POUNDS IN A WEEK - THE BOTTOM LINE

When it comes to losing 10 pounds in a week, many studies show that this is highly possible.

However, it is good to remember that this is mainly just the weight of water. If you really want to lose body fat, it will take more than two weeks or even a month to reach your ideal weight. This requires keeping a good diet plan for weight loss, exercising regularly and taking care of your overall health.

Being realistic, the rapid weight loss that you experience in the first week of your diet plan can not be maintained in the long run. After the first week of weight loss quickly, your focus should turn to the gradual loss of body fat and safely.

For example, according to the Mayo Clinic, one pound of body fat contains 3,500 calories. The Mayo Clinic also informs that intensive aerobic exercise will burn about 650 calories in an hour. So if you do the math, to burn a pound of  body fat  you would have to do intensive exercises for just over 5 hours. Is that possible for you?

The bottom line is this: after losing up to 10 pounds in your first week of diet, adhere to safe methods to gradually lose weight and improve your overall health.

OTHER WAYS TO MAINTAIN A HEALTHY WEIGHT

When you reach your target weight, you need to keep up with the good lessons you have learned with your effective weight loss plan. According to the National Heart, Lung and Blood, the three main principles that will help you maintain a healthy weight are:  29

Do not consume more calories than you burn.

Stay active physically and mentally.

Low calorie intake per 500 per day if you put in a few pounds.

PRECAUTIONS ON LOSING 10 POUNDS IN 7 DAYS

Before starting a diet plan to lose weight quickly, it is always advisable to talk to a medical professional. Not all diet plans and exercises are suitable for everyone and a doctor will check your overall health. This will help you create a specific and effective diet plan that will not seriously affect your health.

Your doctor will also examine you for any underlying health conditions that should be taken into consideration. For example, high blood pressure, diabetes or signs of joint stiffness or muscle weakness can affect the type of diet and exercise program that is best for you.

If your diet starts to make you feel unwell or gets tired easily, dizziness or nausea, talk to your doctor.