The Best 7 Step Plan to Lose 10 Pounds in Just One Week

If you would like to lose 10 pounds (4.5 kg) in one week, then you would like to follow an efficient plan.

I've tested this plan on clients who were looking to reduce fast before an occasion sort of a vacation or photo shoot, and it works wonders.

In fact, a number of my clients who use this appear as if they have been on a three- or four-week diet after only one week.

Although it isn't a long-term fix, this will kick-start your weight loss journey and motivate you for more sustainable long-term changes.

This plan isn't recommended if you've got a history of eating disorders like anorexia.

It Is Possible to Lose 10 Pounds during a Week

While it's certainly possible to lose 10 lbs in one week, it won't be pure body fat.

Due to the calorie deficit needed to burn each pound of fat, it's simply impossible to securely burn 10 pounds of pure body fat in only one week.

However, this is not to mention you cannot lose that much weight and still look leaner.

While tons of the load loss will definitely come from body fat, you'll also drop pounds by losing excess water weight (1Trusted Source).

This is partly because this plan lowers your insulin levels and makes your body get obviate stored carbs, which bind water.

Although your body can only store about 300–500 grams of carbs during a form referred to as glycogen, stored glycogen does hold around 3 times that weight in water (1Trusted Source, 2Trusted Source).

Reduced insulin levels also will make your kidneys shed out excess sodium, resulting in reduced water retention (3Trusted Source, 4Trusted Source).

Along with reduced body fat and water weight, you'll also lose some weight thanks to less intestinal waste and undigested food and fiber within the gastrointestinal system .

Here are the 7 steps you ought to follow so as to lose 10 pounds during a week.

1. Eat Fewer Carbs and More Lean Proteins.

You can lose several pounds by following a low-carb diet for just a couple of days.

In fact, many research has shown a low-carb diet may be a very effective thanks to reduce and improve health (5Trusted Source, 6Trusted Source, 7Trusted Source).

A short-term decrease in carb intake also can reduce water weight and bloating.

This is why people that go low-carb often see a difference on the size as early because the next morning after starting the diet.

Additionally, ensuring you eat many protein can help reduce your appetite even further while boosting your metabolism.

Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.

Check out this text to find out more about the way to found out a low-carb diet and which foods to incorporate .


2. Eat Whole Foods and Avoid Most Processed Junk Foods.

When you're trying to reduce quickly then it are often helpful to eat an easy diet supported whole foods.

These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.

During the week, you ought to confirm to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.

Eating mostly lean proteins and low-carb veggies are often incredibly satisfying albeit you are not getting that a lot of calories.


3. Reduce Your Calorie Intake by Following the following pointers (See List).

Reducing your calorie intake could also be the foremost important factor when it involves weight loss.

If you are not eating fewer calories than you expend, then you'll not lose fat (10Trusted Source).

Here may be a calculator that shows you ways many calories you ought to eat to reduce (opens in new tab).

Here are a couple of simple tips to scale back calorie intake:

• Count calories: Weigh and log the foods you eat. Use a calorie counting tool to stay track of the quantity of calories and nutrients you're taking in.
• Eat only at meals: Reduce all snacks and do not eat anything after dinner.
• Cut your condiments: Eliminate calorie-dense condiments and sauces.
• Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
• Choose lean proteins: Choose lower-fat proteins, like chicken and fish.
• Don't drink your calories: Instead, choose water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.

4. Lift Weights and check out High-Intensity Interval Training.

Exercise is one among the simplest ways to burn fat and improve your appearance.

Resistance training, like weight lifting, can cause an identical amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength.

Full-body resistance training workouts also are an excellent method to lower your body's carb stores and water weight, which may cause a pointy decline in weight.

Lifting weights also can protect your metabolism and hormone levels, which frequently decline during dieting.

High-intensity interval training (HIIT) is another very effective training method.

Research suggests that 5–10 minutes of HIIT can cause similar or greater benefits for health and weight loss as five times that quantity of normal exercise.

Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, like your metabolism and fat-burning hormones.

You can perform HIIT three to fourfold every week after a workout or as a part of your normal training regimen. it's vital to try to to this with 100% effort or intensity. Most sprints shouldn't last quite 30 seconds.

Here are a couple of protocols you'll try. These are often done running in situ or outside, or applied to a cardio machine sort of a bike, rower or treadmill:

• Session 1: 10 x 20-second sprint with 40 seconds rest
• Session 2: 15 x 15-second sprint with 30 seconds rest
• Session 3: 7 x 30-second sprint with 60 seconds rest
• Session 4: 20 x 10-second sprint with 20 seconds rest

5. move Outside of the Gym

In order to burn extra calories and lose more weight, you'll also increase your daily activity.

In fact, how active you're throughout the day once you aren't exercising also plays a really important role in weight loss and obesity.

For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. this is often an equivalent as 90 to 120 minutes of high-intensity exercise.

Simple lifestyle changes like walking or biking to figure , taking the steps , going for walks outside, standing more or maybe cleaning the house can assist you burn tons of calories.


6. Intermittent Fasting Is Another Simple thanks to Reduce Weight Quickly.

Intermittent fasting is another effective and proven tool for dropping fat.

It forces you to scale back your calorie intake, since you're limiting your eating to a brief window of your time .

There are many various protocols, like a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.

If you're combining fasting with exercise, it's going to be knowing do the fasting at a special time than your workout.


7. Use the following pointers to scale back Water Retention.

Several other methods can assist you drop water weight and appear leaner and lighter. These include:

• Take dandelion extract: A supplement called dandelion extract can help reduce water retention.
• Drink coffee: Coffee may be a healthy source of caffeine. Studies suggest that caffeine can assist you burn more fat and lose excess water.
• Mind your intolerances: Eating things that you simply are intolerant to, like gluten or lactose, can cause excessive water retention and bloating. Avoid foods that you simply think you'll be intolerant to.

Here are 13 more ways to lose excess water weight.


Take Home Message

By optimizing your diet and training regimen you'll lose an outsized amount of weight in only one week.

Although this would possibly not be pure fat loss, it's going to offer you the kick-start and motivation you would like to follow a more sustainable diet.

You do not got to follow all of those steps, but the more you apply, the more weight you'll lose.

Keep in mind that folks who continue "crash diets" often find yourself gaining all the load back when they're done.

When the week is over, you ought to switch to a more sustainable plan in order that you'll still reduce and keep it off.