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.

You can also read 5 foods to avoid while dieting for a more detail explanation

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

You can also read how to lose weight in a week for a sample 1200 calories diet plan you can follow in a period of 7 days.

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.

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.

How to Lose Weight at Home

The Dilemma of trying to Lose Weight at Home

Many times it’s hard to lose weight at home, especially if one works at home or has chosen to stay at home to take care of their children when their spouse is at work during the day. There’s a great deal of opportunity to snack and eat foods one normally wouldn’t eat if they were confined to a desk or a job outside of the home. Therefore, if you want to lose weight at home, it’s important to be fully aware when you choose to eat and the foods you consume in your daily routine.

Keeping a Diary

The best way to lose weight at home is to first record when and what you eat in a diary. This way, you can see what triggers you to eat. When you eat something, write down how you’re feeling as well as some of the activities you were involved in before you caved into temptation and had an item of food you really shouldn’t have had. By keeping a diary, you’ll be more cognizant of what sparks you into eating something so you can also learn how to alter your behavior and develop a more healthy eating routine.

Clean out your Refrigerator and Cabinets

Probably, if you’re bound and determined to lose weight at home, you should take a good look in your cabinets and refrigerator and clean out any foods that are less-than-desirable nutritionally. This means getting rid of pastries, chips, fried foods, caloric beverages and red and processed meats. None of these foods will help you lose weight. The whole idea is to change your eating pattern so you lose weight and keep it off permanently.

Say Good-bye to Burgers and Fries

Therefore, give your kitchen a good going over and clean out any type of food detrimental to your war against excessive fat and calories. Also, you’re going to have to make a pledge to yourself to forego any fast food runs as you won’t be able to lose weight as long as you cave in to any cravings for burgers and fries.

Make some Substitutions

Now is the time to make replacements in your overall diet. If you’re prone to eat ice cream during the day when you’re watching your favorite soap opera, you’re going to have to replace such snacking with, say, a healthier and lower calorie alternative like a banana and yogurt. If you’re eating a quick lunch of potato chips and a salami sandwich, then it’s time to start eating steamed vegetables and a lean piece of chicken instead.

Exercise

In addition, if you don’t allow an interval in your day for exercise, then it’s time to begin a regular regimen of activity. Take a walk for at least thirty minutes during the day. If you’re unable to leave the house, set some time aside for riding a stationary bike or jumping rope for about 20 minutes. You can’t lose weight by remaining sedentary. Exercise assists in losing weight and burning calories more efficiently.

Housework

When it comes to housework, you can lose weight this way as well. Develop a checklist of items that need to be done around the house. You will definitely lose weight if you get into the habit of vacuuming, washing windows, cleaning the kitchen, making beds and dusting on a regular basis. Plus such activities will keep your mind off snacking and keep you focused on a daily routine. Make your life at home interesting and organize yourself so you can manage your activities and have a new project to work on each and every day.

Overcoming Boredom

Many times people will eat foods they shouldn’t eat because they are bored. If you develop a routine, you’ll find you’ll become more focused on the tasks at hand and thus more disciplined.

Meal Planning

Plan your meals for the week so you’ll be fully aware of what you’re eating. This way you can also be more attuned to your overall nutrition and progress with respect to losing weight.

No Excuses

To lose weight at home, you have to be committed to being self-disciplined. Make it your resolve to alter your habits so you can indeed lose weight and keep it off. Therefore, it’s essential that you change certain behaviors and remove certain psychological barriers (such as making excuses for yourself when you overeat) to make your plan toward weight loss work.

A Fundamental Plan

Eat fruits and vegetables, whole grains, low-fat dairy and lean cuts of meats. Include protein-rich foods such as kidney beans, lentils, chick peas and nuts. Substitute whole grains for white bread and add bran to your diet.

Self-discipline

Eat moderately, sitting at a table versus in front of the T.V. or in a nice easy chair. Because you’re at home, you’re more apt to stray away from a normal routine. Don’t fall into such a random pattern and you’ll be able to achieve your weight loss goals while working in the home.

Best Way to Lose Weight

As one can see by perusing the Internet, there are various ways for an individual to lose weight. But what is the best way to lose weight? No matter how many diets are touted, still the best way to lose any amount of weight is to consume fewer calories and exercise more. If you want to lose weight successfully, you should plan on losing about a pound a week. Therefore, if you want to lose ten pounds and keep the weight off, plan on ten weeks to reach your weight loss goal.

Pseudo Weight Loss

If you lose weight quickly, many times you’re losing water weight versus fat. Therefore, once you lose the weight by this method, you will gain it back again. If you want to keep the weight off, you have to plan on waiting it out until you reach your goal. Therefore, you must alter your behavior and change your lifestyle in order for this to work. You can’t expect to maintain your weight once you lose it if you don’t effect a change in the way you eat or how you exercise during the day.

Change can be Healthy

A permanent weight loss solution then can only be realized by changing the types of foods you eat and the kinds of exercise you partake in on a daily basis. If your cabinets and refrigerator are currently stocked with such items as white bread, sugary fare, caloric beverages, chips, fried food, red meat and processed meats like bologna, then you’re going to have to make some changes in the way you eat.

Some of the Best Weight Loss Foods

Some of the best weight loss foods you can eat are asparagus, broccoli, cabbage, cauliflower, spinach, kidney beans, lentils, carrots, collards, kale, lambs quarter, chicken, fish, grapefruit, apricots, apples, tangerines, lemons, lettuce, mustard greens, okra, peppers, radishes, tomatoes, turnip greens, oat bran, rice bran and rye.

Eat all the Vegetables you Want

Most vegetables you eat can stand up to the test of time and will assist you in losing weight. The same holds true for fruits if you eat them in moderation. When it comes to grains, oat bran, rice bran and rye are all three grains that will take weight off and keep it off too.

Warning: High Calories, Low Nutrition

If you change the types of foods you eat and reduce your portion sizes, you’ll no doubt become thinner in the process. Try to forego such foods as cakes and cookies or other sweets as well as fried foods. Keep away from foods high in cholesterol, such as red meat, high-fat dairy products and processed meats.

A Balanced Diet

If you maintain a healthy pattern of eating and keep your portion sizes in check, you won’t have to count calories and will be able to lose weight and keep it off indefinitely. Therefore, stick with balanced picks such as fruits, vegetables, oat and rice bran, rye, wheat, and legumes (especially lentils and kidney beans). The fiber content of most of these foods keeps one feeling full while providing a minimum amount of calories.

Thin for Life

Since you’re reducing your calories by eliminating junk foods, red and processed meats, sugary snacks and fried foods, you’ll feel more energized as you’ll be exchanging these foods with foods that cleanse the system and significantly reduce your overall daily caloric intake.  Combine this reduction in your calorie consumption with an increased amount of exercise and you’ll be putting the wheels in motion so you can stay thin for life. Plus you don’t have to go through a strenuous exercise routine for you to gain any measurable benefits. Research has shown that exercising a couple times a day at 30-minute intervals can be just as effective as one long exercise session. If you make it a practice to walk at least 30 minutes per day, this is usually adequate enough for you to lose weight and keep it off permanently.

Optimum Weight Loss

If you want to lose a pound then, you have to burn 3500 calories or one pound of body weight. Therefore, reducing your calories and increasing your activity is the best way to lose weight. Aerobic activity is good for burning calories as well as reducing your cholesterol, increasing your lung power, improving the condition of your skin and strengthening your heart and cardiovascular system. Nonetheless, if you incorporate weight or resistance training in your exercise routine, you will speed up your metabolism and continue to burn calories throughout the day. Therefore, it’s good to combine aerobic and anaerobic exercises in your dietary and fitness plan for optimum weight loss.

Change your Life
Take the steps today to lose weight and keep it off. The above information should help you get an answer on how to lose weight once and for good.