How to lose 10 pounds in just 1 week
Although it is technically possible to lose 10 pounds (4.5 kg) in a week, this is not recommended.
Short-term intensive diets are considered accidental diets, which means that your weight will probably bounce off after completion of the program. In addition, these diets are not suitable due to their restrictive nature, if you have a history of eating disorders.
With rapid weight loss, most of the weight you lose is water weight and not body fat. This is because you can not safely burn 10 pounds (4.5 kg) of fat in just 1 week (1trusted source).
Rather, rapid weight loss reduces insulin levels and removes stored carbohydrates called glycogen, which contain about three times as much weight in water. Lowering insulin levels also causes your kidneys to lose excess sodium, resulting in reduced water retention (source 2 trust, source 3 trust, source 4 trust).
Instead of rapid weight loss programs, we recommend that you check these tips or try one of these diet plans.
However, if you continue to opt for weight loss in the short term, the following steps can help you achieve this. Remember that this is not a long-term program or solution.
- Eat less carbohydrates and more lean protein
You can lose a few pounds by following a low-carbohydrate diet for a few days.
In fact, many studies have shown that diet low carb diet is a very effective way to lose weight and improve health (source 5Trusted, Source 6Trusted, Source 7Trusted).
Therefore, people who eat little carbohydrates often see a difference in the scale in the morning after the start of the diet.
By making sure that you eat a lot of protein, you can further reduce your appetite by boosting your metabolism (source 8Trusted, Source 9Trusted).
It is important to eliminate or significantly reduce all starchy carbohydrates and sugars within a week. Replace them with low-carbohydrate vegetables by increasing their intake of eggs, lean meat and fish.
Check out this article to learn more about how to set up a low-carbohydrate diet and what foods are included.
Reducing carbohydrate intake can lead to significant weight loss, both from fat and from being overweight in water. Eating more Protein also helps.
How to lose weight quickly in 3 easy steps
- Eat whole foods and avoid most processed junk food
If you are trying to lose weight quickly, it may be helpful to eat a simple diet based on whole foods.
These products are usually very satisfying and facilitate the consumption of fewer calories without excessive hunger.
Within a week, you should try to eat mainly whole foods with one ingredient. Avoid most highly processed foods.
Eating mostly lean protein and low-carbohydrate vegetables can be incredibly satisfying, even if you do not get as many calories.
To achieve the goal of 10 pounds (4.5 kg), you should try to eat only whole foods during the week. Base most of your diet on lean protein and low-carbohydrate vegetables.
- Reduce your calorie intake (follow these tips)
Reducing calorie intake may be the most important factor in weight loss.
If you do not eat fewer calories than you spend, you will not lose fat (source 10Trusted).
Here is a calculator that shows you how many calories you should eat to lose weight.
Here are some simple tips to reduce your calorie intake:
Counting calories: weigh and write down the food you eat. Use the calorie counting tool to track the number of calories and nutrients you are taking.
Eat only with meals: cut off all snacks and do not eat anything after dinner.
Cut off your spices: remove high-calorie spices and sauces.
Filling with vegetables: Fill your plate with vegetables and limit starches and extra fats for a week.
Choose lean protein: choose less fatty protein such as chicken and fish.
Do not drink your calories: instead, choose water, calorie-free drinks, tea or coffee. Protein shakes are good when viewed as food.
Reducing calorie intake is an important factor in weight loss. You may need to do this aggressively in order to lose so much weight in just one week.
- Lift weights and try interval training with high intensity
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training such as weight lifting can lead to weight loss, similar to normal aerobic training. It will also help you to add or maintain muscle mass and strength (source 11Trusted, source 12Trusted).
Full body resistance training is also a great way to reduce your body’s carbohydrate reserves and water weight, which can lead to dramatic weight loss (Source 13Trusted, Source 14Trusted).
Lifting weights can also protect your metabolism and hormone levels, which fall during the diet often (source 15Trusted, source 16Trusted).
Studies show that about 5 to 10 minutes of HIIT can lead to similar or more pronounced benefits for health and weight loss as five times the number of regular exercises (source 17Trusted, Source 18Trusted, Source 19Trusted is).
As with weightlifting, it can quickly reduce muscle carbohydrate stores and stimulate other important aspects of weight loss such as metabolism and fat burning hormones (Source 20Trusted, Source 21Trusted).
You can HIIT three to four times a week after training or as part of your normal workout. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. They can be performed on site or outdoors or applied to a cardio device such as a bicycle, a rower or a treadmill:
Session 1: Sprint – 10 x 20 seconds, 40 seconds break
Session 2: Sprint, 15 x 15 seconds, 30 seconds pause
Session 3: Sprint-7-x-30 seconds, 60 seconds pause
Session 4: Sprint 20 x 10 seconds, 20 second break
Lifting weights and performing high-intensity intervals are some of the best ways to lose weight and exhaust muscle glycogen stores. They can also boost your metabolism and provide other benefits.
- Be active outside the gym
To burn calories, and lose more weight, you can also increase your daily activity.
For example, the difference between office and manual work can be up to 1,000 calories a day. It is the same as 90 to 120 minutes of high-intensity Training (a reliable source of 24).
Simple lifestyle changes such as walking or cycling to go to work, climbing stairs, going outside, standing more or even cleaning up the house can help you burn many calories.
- Switch to intermittent fasting
Intermittent fasting is another effective and proven fat removal tool (source 25Trusted, source 26Trusted).
This requires you to reduce your calorie intake, as you limit your intake for a short period of time.
There are many different protocols, such as 16-hour post with an 8-hour feed window or 20-hour post with a 4-hour feed window.
If you combine fasting with exercise, it may be advisable to do so at a different time than your workout.
- Use these tips to reduce water retention
A few other methods can help you lose water weight and look slimmer and easier. These include::
Take dandelion extract: A Supplement called dandelion extract can help reduce water retention (source 27Trusted).
Drinking coffee: Coffee is a healthy source of caffeine. Studies show that caffeine can help you burn more fat and lose excess water (reliable source 28).
Be careful with your intolerance: eating things for which you are intolerant, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think are intolerant.
Here are 13 more ways to lose weight from excess water.
Other ways to lose weight in water include adding dandelion extract, drinking coffee and avoiding foods for which you are intolerant.
These changes in diet and lifestyle can help you lose weight quickly.
In addition, this program should not be followed in the long term and is not a sustainable solution to weight loss.
Some of the tips included here, such as weightlifting, HIIT and a normally active daily routine, however, can create good long-term habits for building muscle and burning calories.
When all is said and done, a balanced diet is much more important than the number on the scale.