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A 7-Step Plan to Lose 10 Pounds in Just One Week

If you want to lose 10 pounds (4.5 kg) in one week, then you
need to follow an effective plan.

I’ve tested this plan on clients who were looking to
lose weight fast
before an event like a vacation or photo
shoot, and it works wonders.

In fact, some of my clients who use this look like they’ve been
on a three- or four-week diet after just one week.

Although it’s not a long-term fix, this can kick-start your

weight loss journey
and motivate you for more sustainable
long-term changes.

It Is Possible to Lose 10 Pounds in a Week

Belly Fat vs Flat Belly Comparison

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 not possible to safely burn 10 pounds of pure body
fat in just one week.

However, this isn’t to say you can’t lose that much weight and
still look leaner.

While a lot of the weight loss will certainly come from body
fat, you will also drop pounds by losing excess water weight

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

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

Reduced insulin levels will also make your kidneys shed out
excess sodium, leading to
reduced water retention
(3, 4).

Along with reduced body fat and water weight, you may also lose
some weight due to less intestinal waste and undigested food
and fiber in the digestive system.

Here are the 7 steps you should follow in order to lose 10
pounds in a week.

1. Eat Fewer Carbs and More Lean Proteins

Chicken and Vegetables on a Plate

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

In fact, lots of research has shown a low-carb diet is a very
effective way to lose weight and improve health (5, 6, 7).

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

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

Additionally, making sure you eat plenty of protein can help
reduce your appetite even further while boosting your
metabolism (8, 9).

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 article
to learn more about how to set up a low-carb
diet and which foods to include.

Bottom Line: Reducing your carb intake can
lead to a significant amount of weight loss, from both body
fat and excess water weight. Eating more protein also helps.

2. Eat Whole Foods and Avoid Most Processed Junk Foods

When you’re trying to lose weight quickly then it can be
helpful to eat a simple diet based on 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 should make sure to eat mostly whole,
single-ingredient foods. Avoid most foods that are highly

Eating mostly lean proteins and low-carb
can be incredibly satisfying even if you’re not
getting that many calories.

Bottom Line: In order to help you achieve
the 10 pound goal, then you should try to eat only whole
foods during this week. Base most of your diet on lean
protein and low-carb veggies.

3. Reduce Your Calorie Intake by Following These Tips (See

Bowl of Fresh Salad

your calorie intake
may be the most important factor when
it comes to weight loss.

If you aren’t eating fewer calories than you expend, then you
will not lose fat (10).

Here is a calculator that shows you how many calories you should eat to lose
(opens in new tab).

Here are a few simple tips to reduce calorie intake:

  • Count calories: Weigh and log the foods you
    eat. Use a calorie
    counting tool
    to keep track of the amount of calories and
    nutrients you are taking in.
  • Eat only at meals: Reduce all snacks and
    don’t 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
  • Choose lean proteins: Choose lower-fat
    proteins, such as chicken and fish.
  • Don’t drink your calories: Instead, opt for
    water, zero-calorie drinks, tea or coffee. Protein
    are fine if you count them as a meal.

Bottom Line: Reducing your calorie intake is
a vital factor for weight loss. You may need to do this
aggressively in order to lose so much weight in just one

4. Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your

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Resistance training, such as weight lifting, can lead to a
similar amount of weight loss as regular aerobic training. It
also helps you add or maintain muscle mass and strength
(11, 12).

Full-body resistance training workouts are also a great method
to lower your body’s carb stores and water weight, which can
lead to a sharp decline in weight (13, 14).

Lifting weights can also protect your metabolism and hormone
levels, which often decline during dieting (15, 16).

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

Research suggests that 5–10 minutes of HIIT can lead to similar
or greater benefits for health and weight loss as five times
that amount of regular exercise (17, 18, 19).

Like weight lifting, it can quickly reduce muscle carb stores
and also boost other important aspects of weight loss, such as
your metabolism and fat-burning hormones (20, 21).

You can perform HIIT three to four times a week after a workout
or as part of your normal training regimen. 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. These can done running in
place or outside, or applied to a cardio machine like 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.

Bottom Line: Lifting weights and doing
high-intensity intervals are among the best ways to lose
weight and deplete muscle glycogen stores. They can also
boost your metabolism and provide other benefits.

5. Be Active Outside of the Gym

Brunette Cleaning Her House

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

In fact, how active you are throughout the day when you aren’t
exercising also plays a very important role in weight loss and
obesity (22, 23).

For example, the difference between a desk
and a manual job can account for up to 1,000 calories
per day. This is the same as 90 to 120 minutes of
high-intensity exercise (24).

Simple lifestyle changes such as walking or biking to work,
taking the stairs, going for walks outside,
standing more
or even cleaning the house can help you burn
a lot of calories.

Bottom Line: Increasing your daily activity
is a great way to burn extra calories and lose more weight.

6. Intermittent Fasting Is Another Simple Way to Reduce Weight

Fork, Knife and Empty Plate

is another effective and proven tool for dropping
fat (25, 26).

It forces you to reduce your calorie intake, since you are
limiting your eating to a short window of time.

There are many
different protocols
, such as 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 may be wise to do
the fasting at a different time than your workout.

Bottom Line: Intermittent fasting is an
excellent method to reduce calorie intake and lose weight.

7. Use These Tips to Reduce Water Retention

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

  • Take dandelion extract: A supplement called
    dandelion extract can help reduce water retention (27).
  • Drink coffee:
    is a healthy source of caffeine. Studies suggest
    that caffeine can help you burn more fat and lose excess
    water (28).
  • Mind your intolerances: Eating things that
    you are intolerant to, such as gluten
    or lactose,
    can lead to excessive water retention and bloating. Avoid
    foods that you think you may be intolerant to.

Here are 13
more ways to lose excess water weight

Bottom Line: Other ways to lose water weight
include supplementing with dandelion extract, drinking coffee
and avoiding foods you are intolerant to.

Take Home Message

By optimizing your diet and training regimen you can lose a
large amount of weight in just one week.

Although this won’t be pure fat loss, it may give you the
kick-start and motivation you need to follow a more sustainable

You do not need to follow all of these steps, but the more you
apply, the more weight you will lose.

Keep in mind that people who go on “crash diets” often end up
gaining all the weight back when they’re done.

When the week is over, you should switch to a more sustainable
so that you can continue to lose weight and keep it

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