Posted on October 17 2018
How To Lose 10 Pounds in A Week (A Simple 7 Day Plan)
Can it be done or is it a joke?
Well actually yes, you can do it! If you put your mind to it.
If you're trying to figure out how to lose 10 pounds in a week then you've come to the right place as this ultimate guide will show you how to do it safely.
It seems as if when this topic is brought up, people often associate this with starvation and torturous food eating plans.
Whatever the case may be, there are some situations that will require you to lose a few pounds really fast.
Whether it's for a wedding, prom or that special occasion, losing 10 pounds in one week can make a big difference to you fitting into your dream dress.
To lose this amount of weight quickly you will need to make some adjustments to your diet and your lifestyle.
You have to start a proper diet plan that will supply you with the required calorie count and all the necessary ingredients that your body will need in order to function properly.
For instance, one big change you will have to make is cutting sugar out of your diet, which means you have to stop the intake of snacks in between meals if you want to lose weight.
Is it really possible to lose 10 pounds in a week?
Before we go further into the guide, let's just get one thing clear as this is what many health blogs fail to mention to readers which can cause misunderstanding; It is very possible to lose 10 pounds in one week, but it won't be just pure body fat. That is because calorie deficit is needed to burn each pound of fat.
It’s just not possible to safely burn 10 pounds of pure body fat in one week.”
Don’t get worried because you can still shed that much weight and still look trimmed and leaned.
A lot of the weight-loss will definitely come from it but bear in mind you also drop pounds by losing excess water weight.
How does this happen?
Whenever you go on a diet plan to lose this amount of weight it will lower your insulin levels and make your body get rid of those stored carbs which bind water together.
When your insulin levels are lowered it will lead to reduced water retention and make your kidneys get rid of excess sodium.
So let's dive into the exact steps that you will need to take to lose 10 pounds in one week.
Start eating less carbs and more protein
By going on a low-carb diet for the week you can easily lose excess weight.
Studies have shown that a low-carb diet is very effective in any weight loss effort. Whenever there's a short term decrease in your carb intake it will reduce bloating and water weight.
This is the reason why when people go on low-carb diets most times they see a difference on the scale as early as the next morning after starting the diet.
Now, when you eat lean protein foods it helps to reduce your appetite as it keeps you feeling full for longer periods and will boost your metabolism.
Let's dive into the diet that will help you to reach this goal.
Everyone's taste and requirements for breakfast, lunch and dinner is different, that's why there will be various options that you can choose from below.
BREAKFAST
Option 1 – Egg sandwich – grain based
1 slice of Ezekiel bread + 1 boiled egg + 2 slices of tomato
Option 2 – Oats cup
1 cup of oat bran cereal + 1 cup of unsweetened almond milk + 1/4 cup of blueberries
Option 3 – A powerful veggie smoothie (recommended)
Slice up 1 medium sized beet into smaller pieces. Blend it and 4 carrots with some ice cubes. You can squeeze half a lemon to add some zest.
LUNCH
Option 1 – Diced chicken veggie bowl
2 oz of skinless baked chicken diced + 1 thin slice of Avocado + 1 bowl of lettuce and tomatoes
Option 2 – Tuna Tortilla
2 oz of tuna + 3 broad kale leaves + 1 very small spread of olive oil + 1/2 chopped up
onions + whole wheat gluten free tortilla
Option 3 – Spinach salad bowl (recommended)
Add some spinach, carrots, kale and zucchini. Cut and slice them and make a veggie salad.
DINNER
Option 1 – Chicken Stir
3 oz of boneless skinless chicken + 2 cups of broccoli + 1 tablespoon of olive oil + 1/2 cup of cooked brown rice.
Option 2 – Lemon pasta with asparagus and salmon
1/2 cup of cooked brown rice + 2 oz of grilled salmon + 2 tablespoon of lemon juice to spread on salmon + 1 clove of garlic sliced fined + 1 cup freshly chopped asparagus
Option 3 – Boiled potatoes and salad (recommended)
2 medium sized boiled potatoes + salad side (canned cabbage, kale and lettuce mixed together)
Allowed beverages
Now in addition to water, you can drink the following:
- Coffee creamed with almond milk
- Green tea
- Freshly squeezed lemon water (highly recommended)
- Freshly squeezed orange juice not bought from grocery store. Make sure you add no sugar, drink it as is.
OK, I now have a diet plan. What's next?
Since you now have an effective weight-loss diet plan, aside from eating healthy foods you will also have to do one thing in addition and that is exercise.
No don't worry as it's not as hard as it sounds.
If somehow you haven't been exercising regularly then there are ways you can burn calories without going to the gym.
You can start with the basics such as walking instead of taking a cab if your destination is short distance or take the stairs instead of taking the elevator.
Some great activities you can do are biking, running and jogging. The idea is that you want to burn as much calories as possible and boost the fat burning process in your body.
Remember that you only have seven days to lose 10 pounds.
Therefore, you need to develop the will to push yourself to be active as much as possible during those days. We can start off with some aerobic activity and then move on to some strength training to build muscles.
When you start exercising the fat will be replaced with muscles in your body and will start to burn more calories when you're sleeping.
Regular activity will definitely help your body to oxygenate the blood efficiently, carry nutrients to your tissues, boost your cardio system and circulation.
All of these processes are very vital towards reaching your weight loss goal.
Note: If you have any type of medical condition that requires you to take any kind of medication on a daily basis you must consult with your doctor before starting any diet plan or workout regimen.
When it comes on to weight loss supplements, it can become very tricky in finding the best products to use.
So taking this daily with this diet plan and a proper exercise routine will definitely help you reach your goal of losing 10 pounds in a week.
Take a cleansing tea.
Take a cleansing tea.
This is a very powerful combination since it contains laxative and diuretic herbs, you will lose fluid and you will be clearing out your bowels. So naturally you will be lighter, and will feel like you have a flatter stomach. You are not actually losing fat, though," Guy said. and prevent excess fat storage.
Doing high intensity workouts for faster results
You remembered earlier when we mentioned about doing workouts?
There's a reason why we brought it up again, remember you want to know how to lose 10 pounds in a week and you want to do it as safely as possible.
Look at what you have so far
- An effective diet plan
- Taking a natural supplement to boost your results.
Something is missing?
What is missing is a structured workout routine for the week.
Yes, you can do jogging, hiking and other type of activities but it's recommended to do high-intensity exercise routines or strength training.
Whenever you do full body resistance or HIIT workouts, it helps to lower your body's carb stores and water weight.
Research has shown that doing 5 to 10 minutes of HIIT can be five times more powerful than the average regular exercises routines.
In the video below is a powerful high intensity workout that you can use during your journey to losing 10 pounds in one week.
More tips to ensure your success
Start the diet plan on a Sunday – Studies have found that you're more likely to be successful with your weight loss plan if you start on a Sunday than if you start on any other day in the week.
The worst day to start a diet plan is Tuesday according to the researches.
Make sure that your plate is colorful – if you find that your food has little to no colors then you know what to do as different types of vegetables were shown in the diet plan.
Use a big fork – using a big fork will help you to eat less as researchers have discovered that a big fork will help you control how much you're actually eating than a small one.
Don't watch any cooking shows – watching tasty and delicious foods being prepared on TV can cause trouble for your weight-loss journey. The point is, you want to eliminate as much distractions as possible.
Focus on the starch recommended – In the diet plan above there are just a few starch foods such as ezikel bread, potatoes and brown rice. Try not to add any other type of carbohydrates as it can spike your blood sugar levels which will cause you to become more hungrier.
Eat whole grain to curb mid-morning cravings – try to carry a cup of oats with you to work so that you can snack on and avoid sugar as much as possible.
Keep healthy snacks in your fridge – good examples of snacks you should have are nuts, carrots, tomatoes and whole wheat pretzels.
Keep almond milk in the fridge – remember you want to lose 10 pounds in one week so stay away from all animal dairy products.
Instead, drink unsweetened almond milk when you're feeling those extreme hunger bites especially during the tonight.
Make sure that every meal has protein – whether it's nuts, diced chicken or tuna, it's vital to have sufficient protein intake to help burn fat and boost your metabolism.
Have a bowl of vegetables and fruits around the house – the reason for this is that vegetables and fruits are the ultimate foods to help you eat less.
They will fill you up with just fewer calories plus help give you crucial nutrients that your body needs.
Try to stay away from high sugar fruits such as bananas, pineapples and cherries. Eat low sugar fruits such as kiwi, raspberries, cranberries, avocado and olives.
This is a very interesting journey that you will be taking on. So you'll have to get your mind and body mentally ready to withstand the temptations that will come your way.
Here are some other ways to help you stay accountable and reach your goal
- Get ready to say no – no matter what type of diet plan you are on, at some point you will be tempted to make some poor decisions such as indulging in treats. Therefore, when you are offered some very inviting treats just simply decline and let the person know that you're on a mission to lose 10 pounds in one week. People respect others with goals and interesting ambitions.
- Tell your family and friends – when you state your goals to your family you become accountable to these people as they expect you to live up to your statement. This will deter you from making the wrong decisions and actually push you harder.
- Don't let the past haunt you – if you have tried a weight-loss plan in the past and it did not work, don't let that dictate your future. Everyone fails at some point in their life so forget about whatever plan or system you tried in the past. This time you can make a difference by putting your mind, body and soul into it.
Commonly asked questions
A lot of our readers and email subscribers have asked questions pertaining to this diet. So here's a question and answer section that should help to answer any possible questions that you might have.
However, if you have a question not listed here, you can leave it in the comment section and we will reply as soon as possible.
Can I drink alcohol on this diet? No, completely avoid alcohol as it will not help you reach your goal.
I feel lightheaded and hungry before bed, what should I eat? Eat some fruits or vegetables. They have the ability to fill you up for the rest of the night while adding little to no calories. But remember, as mentioned before, avoid high sugar fruits and stick to the low sugar ones.
Others are having success with this diet, why am I not getting that similar results?Remember that everyone's condition is different and it's very vital to understand that any medical condition you have before going on this diet can cause your results to vary. If you have any form of medical condition make sure to consult with your doctor before starting any weight loss plan.
I want to lose more than 10 pounds. Can I continue it after the first week is over? Yes you can but it's recommended to do it for two weeks then give it a break and continue for two more weeks if you want to lose more weight.
I am midway through the week and I'm not losing any weight. What should I do?
Don't stop. Here's why you should complete the plan; everyone's metabolism is different so the results will vary.
Don't eat less food than what is recommended in your effort to lose weight as this will affect the diet's effectiveness. It takes a while for some persons' bodies to accept the new change and start benefiting from the change.
Can I substitute something else for rice? You can eat potato or quinoa instead of rice.
IT'S TIME TO TAKE ACTION
You now know how to lose 10 pounds in a week, it's for you to take action and start getting results.
Nothing stands in the way of someone who puts their mind, body and soul into a particular goal. in this case you want to shed some pounds so just start and you will be amazed by the results.
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