Ultimate Guide to Lose 10 Pounds in a Week

Getting in shape in less than a week seems like an impossible mission, but shedding that pesky 7-10 lbs of fat in 5-7 days is doable. So if there is only one question in your mind:” how to you lose 10 pounds in a week?” Then let’s discuss more details.

It is difficult and cannot be called a healthy and quality weight loss. The most optimal weight loss is 1 to 2 pounds per week. Losing 10 lbs in a week can be unnecessarily risky and impractical. To lose 10 pounds in a week, you need to burn more calories than you consume each day by limiting your diet to small portions of nutritious, eating low-calorie foods, and increasing your cardio workouts, high-intensity interval training, and work with weights or your body weight. This goal is risky and difficult to achieve, but it is possible. Here are a few secrets to losing weight fast.

Previously we have been already talked about how to lose 10 pounds in 2 weeks, but our readers want to get a new challenge. You will find a lot of great advice you can use to achieve a new goal!

Healthy and Deep Sleep

Long and deep sleep normalizes the body’s hormone levels and helps you to get into shape naturally. The secret is to go to bed before 11 p.m. in complete darkness (a sleep mask will help you here) and not to use electronic devices for at least two hours before sleep. All of this will promote the production of melatonin, which slows the aging process, has antioxidant properties, and, especially important for us now, regulates the functions of the digestive tract.

Drink your Coffee an Hour Before your Workout

Sometimes trainers advise not the most obvious and at first sight useful things. For example, drink a mug of strong coffee (with caffeine) an hour before your workout. The purpose of this activity is to increase the effectiveness of the exercise. Coffee will energize you and give you the necessary vigor. You will feel energized and exert more effort than usual. As a consequence, you will burn more calories.

lose 10 lbs in a week

Do More Cardio

Aerobic exercise – also known as cardio – is a type of physical activity that increases your heart rate, burns more calories, and strengthens your heart and lungs. Adding cardio to your exercise regimen is one of the most effective ways to lose 10 pounds fast. Try to do at least 20-40 minutes of cardio each day for the best results. Walking, jogging, boxing, cycling, jumping rope, and swimming are just a few types of cardio that can accelerate weight loss.

Alternate Workouts

Cross-training includes different strength, endurance, and aerobic exercises. That will work out many different parts of your body. This type of training will prevent you from getting bored in your workouts. Which is often the main reason for weight loss failures. Also, it will have a great impact on fat burning because this type of training involves many muscle groups. Remember that high-intensity aerobic workouts should be alternated with anaerobic workouts. Do training with your body weight or with additional weights. This will allow you to lose weight and avoid crippling your muscles. For which your goal may become unbearably heavy. Daily interval toning will not only help to remove fat deposits but also pump up your muscles. Which will accelerate fat burning many times over.

One of the main advantages of this training is that you can perform it at home. Very little additional equipment and in the absence of much space. So how to lose 10 pounds in a week? The first time I had the same question, I decided to try something new. Let’s take the rope as an example. All of you know about the usefulness of jumping rope. The fact is that this exercise shows prohibitive effectiveness in burning kcal.

Workout plan

We will alternate jumping-rope exercises with our own body weight. For example, let’s take approximate time intervals from the HIIT:

20 seconds of jumping rope at maximum effort and then 40 seconds squats or push-ups from the floor at a moderate pace. You can do any exercise: the more muscle groups are involved, the more kcal is burned. And after that, take 30 seconds of rest. Similar circles can be performed for 10 minutes; it will be enough as additional training.

You can try different variants of exercises as far as the imagination will allow. All exercises are interchangeable. Take aerobic exercise for 20 seconds and anaerobic exercise for 40 seconds. More advanced athletes can do exercises with additional weights.

So that you can still walk, sit up, and not feel pain with every movement at the end of the week. Start and end your workout with a stretch. Plus, if you work out in the morning, doing a little stretching in the evening is not unreasonable. That will help to relieve the muscle tension from the day’s workout.

lose 10 pounds in a week

Lose 10 Pounds by Reducing Simple Carbohydrates

Cutting back on simple carbohydrates in your diet is one of the best ways to lose 10 pounds

and improve weight loss every day. It is beneficial to reduce your intake of refined carbohydrates. Which are a type of carbohydrate devoid of nutrients and fiber during processing. Simple carbohydrates, which are high in calories and low in nutrients, are quickly absorbed into the bloodstream, causing a spike in blood sugar and increasing hunger. Studies show that consuming fast carbs in large quantities leads to weight gain, particularly an increase in belly fat. For best results, replace fast carbs such as bread, breakfast cereals, pastries, sweets, etc., with whole-grain foods. Such as quinoa, oats, brown rice, and barley.

how to lose 10 lbs in a week

Add Fiber to your Diet

Fiber is a nutrient that enters the body with complex carbohydrates. Some dietary fiber is digested, and some are not, which helps stabilize blood sugar levels. Also, it helps to keep you feeling full longer and normalizes bowel function. Numerous studies show that fiber has a powerful effect on weight loss. Try to consume at least 25 to 38 grams of fiber per day. From foods such as fruits, vegetables, legumes, and whole-grain cereals and products. This will help your gastrointestinal function, cleanse your skin, and speed up weight loss.

Eat Protein-Rich Foods for Breakfast

A healthy breakfast high in protein is a great way to start your day and progress toward weight loss. Increasing your protein intake can help you lose weight by reducing your appetite and calorie intake. Protein is needed to build muscle, essential when exercising (and you need to work out to lose weight). If you need more protein on your menu, you will lose weight at the expense of muscle mass. And that’s too bad. Numerous studies link higher protein intake to weight loss at the expense of fat tissue. Studies also prove that protein-containing breakfasts help you to lose belly fat over time. Also, whole grain products are high in protein, so you can safely plan your protein breakfast and cereals.

lose 10 pounds in a week workout

Lift Weights

Weight training is a type of physical activity that involves resistance work to build muscle mass and increase muscle strength. Strength training exercises (and resistance band workouts are among them, too) increase your metabolism, which makes weight loss even easier. Using weight machines or doing weight or resistance band exercises at home are two simple and effective ways to start weight training and accelerate weight loss.

how to lose 10 pounds fast

Try Intermittent Fasting To Lose Weight

Fasting, or interval fasting, is a cyclical diet that includes breaks between periods of eating and fasting. And the “fasting” usually lasts for 8-16 hours. First, interval fasting can reduce the amount of food consumed by limiting the time. It was consumed, and this contributes to weight loss. Second, short fasts can also increase levels of human growth hormones (HGH). It is an important hormone that has been shown to increase fat loss and maintain muscle mass. There are many different ways to follow an interval fasting system. Many people usually choose an 8-10 hour window, limiting food intake for that period several times a week.

Be more Active

Even if you’re short on time and can’t devote even 20 minutes a day to exercise, adding a little activity can reduce your body weight. Non-exercise activity thermogenesis (NEAT) is the loss of calories the body burns throughout the day by doing regular non-exercise activities. Such as typing, cleaning the house, walking, or even breathing.

It is estimated that NEAT can account for up to 50% of the total calories you burn daily. Although this number depends on your activity level. That is why people with sedentary jobs tend to gain extra weight. Here is the answer if you want to find out the fastest way to lose 10 pounds in a week. Just walking more, walking during lunch, doing house cleaning more often, dancing for fun, or just clicking a mouse to share this article with your friends. But still don’t forget about daily exercises.

how to lose 10 pounds

The above tips and lifestyle changes can help you answer the main question of losing 10 pounds in a week. But it would help if you understood that most weight loss is related to water weight loss. So you will likely regain weight if your carbohydrate and calorie intake increases again. So we conclude that such habits should become your permanent way of life. Except for interval fasting and coffee before a workout. The rest of the tips about nutrition, training, and activity, in general, can become good long-term habits for maintaining your fitness and burning fat. Important! This article is for information purposes only! You should consult a specialist before using it.

1️⃣ Is it possible to lose 10 pounds in a week?

Rapid weight loss, such as losing 10 pounds per week, is possible but usually not worth it. It can even harm your physical and mental health. You should avoid plans and programs that promise short-term weight loss or extreme results.

2️⃣ How quickly can I lose 10 pounds?

For prolonged weight loss, it is recommended not to exceed 1-2 pounds per week. However, many people cannot spend hours walking every day, so a more realistic schedule is 10 to 24 weeks.

3️⃣ Is losing 10 pounds in a week too fast?

According to many experts, weight loss of 1-2 pounds (0.45-0.9 kg) per week is healthy and safe (1, 2, 3). Further weight loss is considered premature and can cause many health problems, such as muscle wasting, gallstones, malnutrition, and poor metabolism (4, 6, 7, 8).

4️⃣ Can I lose 10 pounds in 10 days?

It is not possible to lose 10 kg in 10 days, but slower and more sustainable weight loss is achievable. However, the weight loss program should be started under the supervision of a specialist and a doctor.

142 Replies to “Ultimate Guide to Lose 10 Pounds in a Week”

  1. The very core of your writing whilst appearing reasonable originally, did not sit properly with me personally after some time. Someplace throughout the paragraphs you actually were able to make me a believer but only for a very short while. I however have a problem with your leaps in logic and you might do nicely to help fill in those breaks. In the event that you actually can accomplish that, I could certainly end up being amazed.

  2. I love your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to do it for you? Plz reply as I’m looking to construct my own blog and would like to find out where u got this from. cheers

  3. Someone essentially assist to make critically posts I would state. That is the very first time I frequented your web page and thus far? I surprised with the analysis you made to create this particular submit amazing. Great job!

  4. Definitely consider that which you stated. Your favorite justification appeared to be on the web the easiest factor to be aware of. I say to you, I certainly get irked at the same time as other folks consider concerns that they plainly do not recognize about. You controlled to hit the nail upon the highest and also outlined out the whole thing with no need side-effects , other people could take a signal. Will likely be again to get more. Thanks

  5. I’ve recently started a site, the info you offer on this website has helped me greatly. Thanks for all of your time & work. “Yield not to evils, but attack all the more boldly.” by Virgil.

  6. Great article and right to the point. I am not sure if this is truly the best place to ask but do you guys have any ideea where to hire some professional writers? Thanks 🙂

  7. I have not checked in here for some time because I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂

  8. With havin so much content do you ever run into any problems of plagorism or copyright violation? My website has a lot of unique content I’ve either written myself or outsourced but it seems a lot of it is popping it up all over the internet without my agreement. Do you know any ways to help reduce content from being ripped off? I’d truly appreciate it.

  9. I cling on to listening to the news speak about receiving free online grant applications so I have been looking around for the finest site to get one. Could you advise me please, where could i acquire some?

  10. Excellent post. I was checking continuously this blog and I’m impressed! Extremely helpful info specially the last part 🙂 I care for such info a lot. I was seeking this certain information for a long time. Thank you and best of luck.

  11. Great – I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, web site theme . a tones way for your customer to communicate. Excellent task..

  12. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

  13. I was curious if you ever considered changing the layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or two pictures. Maybe you could space it out better?

  14. I just like the valuable info you supply on your articles. I’ll bookmark your blog and take a look at again here frequently. I’m somewhat sure I will be told many new stuff proper right here! Good luck for the following!

  15. I’m not sure where you’re getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for wonderful info I was looking for this information for my mission.

  16. naturally like your web site however you need to check the spelling on quite a few of your posts. Several of them are rife with spelling issues and I in finding it very bothersome to inform the reality however I?¦ll surely come again again.

  17. I’ll immediately grasp your rss as I can not find your email subscription link or newsletter service. Do you have any? Please let me understand so that I could subscribe. Thanks.

  18. Thank you for another wonderful post. Where else could anyone get that type of info in such a perfect way of writing? I have a presentation next week, and I’m on the look for such info.

  19. Somebody essentially help to make critically posts I would state. That is the first time I frequented your web page and to this point? I amazed with the research you made to make this actual put up extraordinary. Fantastic process!

  20. My husband and i have been absolutely joyous Albert managed to deal with his studies while using the ideas he was given while using the blog. It’s not at all simplistic to simply always be offering helpful hints that men and women may have been trying to sell. And now we fully grasp we have you to be grateful to for this. These explanations you have made, the straightforward website menu, the relationships you aid to instill – it’s got all amazing, and it is assisting our son in addition to our family recognize that this topic is entertaining, which is wonderfully pressing. Many thanks for all!

  21. Hola! I’ve been reading your site for some time now and finally got the bravery to go ahead and give you a shout out from Lubbock Tx! Just wanted to say keep up the excellent work!

  22. you are really a good webmaster. The website loading speed is amazing. It seems that you’re doing any unique trick. Furthermore, The contents are masterpiece. you have done a fantastic job on this topic!

  23. I think that is one of the such a lot important info for me. And i’m glad reading your article. But wanna remark on some general issues, The web site style is ideal, the articles is in point of fact nice : D. Excellent activity, cheers

  24. Hey there, You’ve performed a fantastic job. I’ll definitely digg it and in my opinion recommend to my friends. I am sure they’ll be benefited from this web site.

  25. Wow! This can be one particular of the most beneficial blogs We’ve ever arrive across on this subject. Actually Great. I’m also a specialist in this topic therefore I can understand your hard work.

  26. It is appropriate time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I desire to suggest you few interesting things or advice. Maybe you can write next articles referring to this article. I want to read more things about it!

  27. Merci pour les beaux post. Je étais recherche ce sujet pour un jour . Les choses et caractéristiques que vous montrez , je n’étais pas au courant. Je serai suivant votre site maintenant et J’espère vous ferez beaucoup plus Idées et idées.

  28. Hello, Neat post. There is an issue along with your website in web explorer, might test this?K IE nonetheless is the market leader and a huge part of people will pass over your magnificent writing due to this problem.

  29. With havin so much content and articles do you ever run into any issues of plagorism or copyright violation? My website has a lot of exclusive content I’ve either created myself or outsourced but it seems a lot of it is popping it up all over the internet without my agreement. Do you know any ways to help stop content from being stolen? I’d certainly appreciate it.

  30. Please let me know if you’re looking for a article author for your site. You have some really good articles and I believe I would be a good asset. If you ever want to take some of the load off, I’d love to write some content for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Kudos!

  31. Du meine Güte! ein unglaublicher Artikel Typ. Danke Trotzdem Ich habe Problem mit Ihrem RSS. Ich weiß nicht, warum ich es nicht abonnieren kann. Gibt es irgendjemand, der identische RSS-Nachteile erhält? Jeder der sich dessen bewusst ist, antworte bitte. Danke

  32. hello there and thank you for your information – I have certainly picked up anything new from right here. I did however expertise some technical points using this website, since I experienced to reload the site many times previous to I could get it to load properly. I had been wondering if your hosting is OK? Not that I’m complaining, but sluggish loading instances times will sometimes affect your placement in google and can damage your quality score if ads and marketing with Adwords. Well I’m adding this RSS to my email and could look out for much more of your respective fascinating content. Ensure that you update this again soon..

  33. After I originally commented I clicked the -Notify me when new feedback are added- checkbox and now every time a comment is added I get four emails with the same comment. Is there any approach you possibly can take away me from that service? Thanks!

  34. Nice post. I used to be checking continuously this weblog and I am impressed! Extremely useful information particularly the remaining phase 🙂 I maintain such information much. I was looking for this particular info for a long time. Thank you and good luck.

  35. This design is steller! You obviously know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Wonderful job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  36. Hey I am so excited I found your website, I really found you by accident, while I was browsing on Yahoo for something else, Anyways I am here now and would just like to say many thanks for a tremendous post and a all round thrilling blog (I also love the theme/design), I don’t have time to read through it all at the minute but I have saved it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the great job.

  37. Someone necessarily lend a hand to make seriously articles I’d state. That is the very first time I frequented your website page and so far? I amazed with the analysis you made to make this actual publish incredible. Wonderful job!

  38. Woah! I’m really digging the template/theme of this blog. It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between usability and visual appeal. I must say you’ve done a great job with this. Additionally, the blog loads very fast for me on Firefox. Exceptional Blog!

  39. A lot of of whatever you assert happens to be supprisingly appropriate and that makes me wonder the reason why I had not looked at this in this light previously. Your article truly did switch the light on for me personally as far as this topic goes. However there is actually 1 point I am not necessarily too cozy with so while I attempt to reconcile that with the core idea of your point, let me observe what all the rest of the readers have to point out.Nicely done.

  40. Great post. I was checking continuously this blog and I am impressed! Extremely helpful information specifically the closing section 🙂 I deal with such info a lot. I used to be seeking this particular info for a long time. Thanks and best of luck.

  41. Virtually all of the things you state is supprisingly appropriate and that makes me wonder the reason why I had not looked at this in this light previously. Your article really did switch the light on for me personally as far as this specific subject matter goes. However there is just one issue I am not really too comfortable with and whilst I attempt to reconcile that with the actual central theme of the point, allow me see what all the rest of your visitors have to point out.Nicely done.

  42. Hi, Neat post. There’s a problem along with your website in internet explorer, would check this?K IE nonetheless is the marketplace chief and a big part of folks will omit your great writing due to this problem.

  43. I haven’t checked in here for a while because I thought it was getting boring, but the last few posts are good quality so I guess I’ll add you back to my daily bloglist. You deserve it my friend 🙂

  44. Thank you for the sensible critique. Me & my neighbor were just preparing to do a little research about this. We got a grab a book from our area library but I think I learned more from this post. I am very glad to see such fantastic info being shared freely out there.

  45. Hi there, i read your blog from time to time and i own a similar one and i was just wondering if you get a lot of spam feedback? If so how do you reduce it, any plugin or anything you can suggest? I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  46. I was suggested this web site by my cousin. I am no longer positive whether this publish is written by means of him as no one else understand such detailed approximately my difficulty. You’re amazing! Thanks!

  47. Yesterday, while I was at work, my sister stole my apple ipad and tested to see if it can survive a forty foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is completely off topic but I had to share it with someone!

  48. I have been exploring for a little for any high quality articles or weblog posts in this sort of area . Exploring in Yahoo I eventually stumbled upon this website. Reading this information So i’m happy to convey that I have a very good uncanny feeling I came upon just what I needed. I most for sure will make certain to do not fail to remember this website and give it a look on a relentless basis.

  49. This website online is mostly a stroll-by means of for the entire information you wanted about this and didn’t know who to ask. Glimpse right here, and you’ll definitely uncover it.

  50. Wonderful work! This is the type of information that should be shared around the web. Shame on Google for not positioning this post higher! Come on over and visit my website . Thanks =)

  51. I will immediately seize your rss feed as I can not in finding your email subscription link or e-newsletter service. Do you have any? Please allow me understand in order that I could subscribe. Thanks.

Leave a Reply

Your email address will not be published. Required fields are marked *