How to lose 10 pounds in a week

Learning how to lose 10 pounds in a week is difficult but not impossible. Weight loss is a problem for many people and for long lasting result, you need to follow a healthy plan based on natural methods and techniques. However, there are cases where you need to take rapid measures in order to lose weight fast. We outlined how to lose weight in a week in one of our previous articles, so in this article we will go a step further by outlining what you can do if you want to lose 10 pounds in one week.

Is it possible to lose 10 pounds in a week?

It is possible (because you will lose water weight) but difficult and it is not always suitable for every person or situation. Below we will explain in detail how to lose 10 pounds in 7 days and you can decide whether this method is appropriate for you or not. Always have in mind that before engaging into any diet or intense workout schedule you need to consult your doctor.

 

How can you lose 10 pounds in a week?

To lose 10 pounds in a week you need to save 35000 calories in a period of 7 days. One pound of fat is approximately 3500 calories so to lose 10 pounds you need to create a calorie deficit of (10 x 3500) 35000 or 3500 calories per day. This of course does not account for the water weight you will normally lose during the first days of your diet.

If you take in account that the recommended daily calorie intake for men is between 1800-2000 calories per day and for women 1500-1800 then you can easily recognize that you cannot save 3500 calories per day in order to lose 10 pounds of fat in one week. If this is confusing have in mind that:

Losing 10 pounds in a week may be possible because you will lose water weight as well but losing 10 pounds of fat in a week is impossible because you there is no way to save 3500 calories per day even if you do not eat or drink anything. This also depends on your current weight but in real terms, it will not happen. Do not also forget that the healthy weight you can lose in a week is 1-2 pounds.

How to lose 10 pounds in a week – the diet plan

Despite the fact that you may not be able to lose 10 pounds in a week, there are many things you can do to start losing weight. It may take more than a week to lose 10 pounds but at least you know that you are on the right track. Dieting is one of the tools to use and this is what we are going to explain in this section.

 

You need to adjust your diet and exclude certain food items that are high in calories, fat and sugars and give more preference to low fat products and items that are low in calories.

Examples of foods to avoid: Red meat, full fat dairy products, sodas, sweets, chocolate, cookies, alcoholic drinks, salad dressings, soy products, cakes. In general, avoid fried and processed foods and prefer steam boiled or barbecued.

Examples of foods to include in your diet: fish, low fat dairy, green tea, fruits, vegetables, water, lean meat, legumes, soups and salads.

How to lose 10 pounds in a week with exercise

Besides dieting, the other tool you can use to lose weight is exercise. Exercise and physical activity is the only way to burn more calories per day and lose pounds. Below you can find a sample workout plan that you can follow but as we said above before starting to exercise you need to confirm your physical condition with your doctor.

DAY EXERCISE DURATION CALORIES BURN Day 1 Walking (moderate) 15 minutes 90 Running – 6/mph 20 minutes 350 Weight Training 30 minutes 315 Day 2 Walking (moderate) 15 minutes 90 Weight Training 30 minutes 315 Step Aerobics 30 minutes 500 Day 3 Walking (moderate) 15 minutes 90 Step Aerobics 30 minutes 500 Day 4 Running – 6/mph 40 minutes (with small breaks every 10 minutes) 700 Day 5 Rest Day Day 6 Walking (moderate) 15 minutes 90 Weight Training 30 minutes 315 Day 7 Step Aerobics 30 minutes 500

 

Exercise Tips to make the most of your workout sessions:

1. Learn how to perform the different exercises correctly especially when weight lifting. Ask your trainer for advice.
2. Do not make big breaks between sets. Small breaks (30 -60 seconds) are better for faster results
3. Always have a bottle of water with you while exercising to ensure that you replace the liquids lost from sweating
4. When doing weight lifting try to keep the number of exercises between 6-8 and try to use exercises that cover all body muscles.

How to lose 10 pounds in a week without exercise

If you do not want to follow a pre-defined exercise schedule or a formal diet plan, you can still make an effort to lose 10 pounds in a week by following the weight loss tips below.

GET READY

Before beginning this 7-day challenge, consult your doctor to ensure your body and state of health are capable of such rigorous activities. Fast weight loss can sometimes create other health problems and this is highly undesirable. If your doctor decides you are in good health, gather all your willpower and energy, and get set to go.

MAKE A JUMP START

To begin your difficult journey you will need a jump-start. What you should do on day one is follow a very strict diet, which will help you get into the mood for fast weight loss. To start, you should eat a healthy breakfast such as cereal and low-fat milk, during the day you should only eat a couple servings of fruit, followed by a low-fat yogurt in the evening. In addition, you need to ensure that you drink a lot of water and/or green tea. Remember that this is only a jump-start for the first day, and should not be continued after day one.

LESS IS MORE

For the rest of the week you will limit the number of calories you consume through food. A good way to lower your caloric intake is to cut your food portions in half, and drink an ample amount of water. Water will keep your stomach full and lessen your desire for food, which means less calories consumed. Do not try to skip meals and then eat more; this is not the correct approach for fast weight loss. The correct way to approach fast weight loss is by eating small meals every 3-4 hours. Try to prepare your food on smaller plates; this will give you a more realistic understanding of how much you are eating.

NO MORE SNACKS

You need to understand that to lose 10 pounds in a week you will have to dramatically reduce the calories you consume on a daily basis. In order to lose one pound you need to burn 3500 calories more than you consume, this means that the calories you consume through food should be minimal. Therefore, during this week you should completely cut out: Soft drinks, sweets, chocolates, snacks, dairy products, canned food, processed food, fast food and fried food. You should also limit the consumption of carbohydrates and proteins. You are encouraged to eat fruits, such as apples and oranges, green vegetables, fish, white meat, and salads with no dressing.

BREAKFAST IS A MUST

As mentioned previously, breakfast is necessary, while dinner is obsolete for the next 7 days. Start your day one hour earlier than usual and spend 10 minutes doing stretching exercises to wake up all your muscles, and then walk for 20 minutes (you can also run for better results). Head back to your house, take a quick shower, and then eat a healthy breakfast of cereal and low-fat milk. After returning home from work in the afternoon, rest for about 30 minutes, and then exercise for 45 minutes to 1 hour. During this time you can walk, run, and do weight lifting exercises. Your goal is to work your muscles, and force your body to burn more energy. Do not just go through the motions of the exercises; you need to ensure that you push yourself to the limits.

SKIP DINNER

Dinner for the next 7 days is obsolete. As we mentioned before, this week will be drastically different from what you are used to. One big difference is the absence of dinner. To keep your stomach occupied you can drink water and green tea. By skipping dinner, you give your body enough time to burn fat from your fat reserves. This will not only show on the scale, but it will also have a positive impact on your appearance, as it will help you lose inches. If you find skipping dinner very difficult to do, then go to bed earlier, or try to keep your body and mind busy.

To sum things up, if you need to learn how to lose 10 pounds in a week you will need to make many sacrifices, and you will need to adjust your routine so that you consume fewer calories while burning more. Weight loss plans like this one, or like, “how to lose weight in 2 weeks”, are only suitable for a very limited amount of time. For results that last, you need to adopt healthy weight loss goals and routines; this is by far the best way to lose weight.

 

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