Dr. Ahmed
Can you lose 10 pounds in a week? Yes. However, it is best to stick to a weight loss regimen that makes you lose 2 -3 pounds a week. Losing 1 to 2 pounds in a week is much healthier than 10 pounds in a week.
Secondly, the weight loss goal also depends on your baseline weight. Losing 10 pounds in a week for a person weighing more than 250 pounds might not be a lot compared to a person weighing less than 200 pounds.
Losing weight is a difficult process and often we don’t know where to start from? Even the smallest reduction in weight requires great effort and motivation. But people always need fast solutions!
10 pounds sounds like it’s easier and simple than reducing 50 pounds. But it is not that simple!
Firstly, it is necessary to know that fast and quick weight loss comes with harmful consequences.
At the start, you won’t lose fat, you would rather lose water. Your body is made up of 70% water, so your hydration state greatly changes your weight.
Faster weight loss practices can leave you dehydrated that’s why it is always recommended to lose weight at a slow pace for long-lasting effects.
Losing 1 to 2 pounds per week is considered healthy, losing 10 pounds in one week is dangerous, and should only be done with your doctor’s advice.
To lose 10 pounds in a week, you’ll need to burn between 3,500 and 5,000 calories more each day by reducing your diet to small quantities of good yet low-calorie foods.
This is a difficult goal to achieve, but it is possible.
In this article, we will discuss some ways that will help you reduce 10 pounds weight while keeping you healthy and fit.
Easy Ways to Lose 10 Pounds in a Week
Losing 10 pounds in a week can be achieved by following these steps.
1. Follow a Low-calorie Diet:
The general recommendation is of a 2000 kcal diet daily for an average person. But your calorie consumption must be according to your Ideal Body Weight. On low-calorie diets, you must take 1500-1600 kcal per day.
A general method is to reduce 500 calories from your actual daily calorie intake. This way it can be easy for you to manage calories on your own.
A person should not eat less than 1200 kilocalories in a day, even on a weight loss diet.
Healthy Lunch Ideas for Weight Loss: Low-Calorie; Nutrient-Dense Diet
2. Avoid Junk Food:
All your weight loss efforts can be destroyed if you keep on having junk food while attempting to lose weight. One meal at a restaurant can provide you with your daily calories. So, during your weight loss regime, you need to skip junk food and go for healthier alternatives
One study suggests that consumption of junk and processed foods are directly linked with increased body fat in children and adults. [Ref]
3. Be More Active:
Simply walking for 30-40 minutes can aid in burning calories. A sedentary lifestyle combined with energy-dense food intake results in weight gain and obesity.
To lose weight you need to do the opposite! Eat nutrient-dense foods and be physically active.
Simple ways to add movement to your everyday routine are:
- Taking the stairs
- Walking for 15 minutes after having meals
- Early morning walk
- Walking to buy groceries from a nearby store
4. Choose Lean Protein:
Your body’s fat is divided into fat mass and fat-free mass. Eating lean protein helps you build up fat-free mass that includes your muscles.
It makes you stronger without adding fat. Lean protein also maintains satiety, so it can aid in eating fewer calories during meals.
One study suggests that, during a weight loss diet, lean protein consumption prevents the loss of muscle mass and maintains a healthy body weight [Ref]
5. Count Your Calories:
Counting calories can aid you in weight loss. You need to do a rough estimate of calories you consume during one meal and then add the calories consumed at different meals during a day. This way you’ll have a check on your daily calorie consumption.
You must burn more calories than you consume. For example, if you consume 1500 calories and burn the same, then your weight will remain constant.
That’s why you need to consume fewer calories and exercise more.
6. Drink More Water:
Water is your best friend! While on a diet you need to avoid, sweet, caffeinated, or carbonated drinks. Even a basic energy-rich drink before a workout can have 400 calories.
That’s almost a third of your overall daily calorie intake. So, stay away from all drinks except water.
Unsweetened green tea is also good for weight loss. It is very low in calories and high in antioxidants which makes it a healthy drink.
Drinking a glass of water shortly before you sit down for a meal can make you feel fuller and help you in eating less.
Always drink water before or during a meal, never drink water just after having a meal.
7. Cut Simple Carbs:
Simple carbohydrates, also known as refined carbohydrates, are usually not particularly beneficial for our systems and are readily absorbed. While on a diet, stay away from simple, processed carbs like:
- Cookies, candies, cakes, and other baked goods
- Honey, and syrup
- White bread, white refined rice, and regular pasta
Replace simple carbs with complex carbs that maintain satiety because of lots of fiber in them. Complex carbs include:
- Whole-grain bread, brown rice, and whole-grain pasta
- Beans, lentils, and legumes
- Vegetables and fruits
8. Do Cardio Exercises:
Some people find that high-intensity cardio activity helps them lose weight. It is a type of interval training in which people alternate between periods of hard exercise and times of relaxation.
According to one study people who practiced high-intensity cardio three times a week shed a lot of weight throughout 15 weeks compared to others who underwent steady-state exercise. [Ref]
Try out the following to find which one suits you best:
Treadmill:
- The treadmill may be less enjoyable than free running, but it is certainly preferable to doing nothing. Find a decent speed that makes you sweaty.
Elliptical:
- Most ellipticals allow you to adjust the resistance level, making this a fantastic strength and aerobic workout.
A bike that remains stationary:
- Prepare to have your butt kicked if you attend a spinning class. Weight loss can be achieved by participating in a spinning class on a stationary cycle.
The 11 Benefits of HIIT (High Intensity Interval Training) Workout
Warnings:
- Don’t overdo any of the exercises.
- Don’t take any medication to lose weight.
- Cutting out excessive calories can make you anorexic and even lead to starvation.
- Consult your doctor or dietitian for your weight loss plans.
