Getting in shape in less than a week seems like an impossible mission, but in fact, 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 lose 10 pounds in a week?” Then let’s discuss more details.
It is quite 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 both 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 in achievement of 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 any 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 vigour. You will feel energized and exert more effort than usual, as a consequence, you will burn more calories.
Do More Cardio
Aerobic exercise – also known as cardio – is a type of physical activity that increases your heart rate, which 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. For best results, try to do at least 20-40 minutes of cardio each day. 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 some 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, 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 not only allow you to lose weight but also 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. Almost without additional equipment and in the absence of much space. So how to lose 10 pounds in a week? The first time that I had the same question in my head 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 of 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 are burned. And after that take 30 seconds of rest. Similar circles can be performed for a total of 10 minutes; it will be enough as additional training.
You can try different variants of exercises as far as imagination will allow. All exercises are interchangeable, take aerobic exercise for 20 seconds and anaerobic exercise for 40 seconds. For more advanced athletes can do exercises with additional weights.
So that at the end of the week you can still walk, sit up, and don’t feel pain with every movement. Start and end your workout with a stretch. Plus, if you work out in the morning, it’s not unreasonable to do a little stretching in the evening. That will help to relieve the muscle tension from the day’s workout.
Lose 10 Pounds by Reducing Simple Carbohydrates
Cutting back on simple carbohydrates in your diet is one of the best way to lose 10 pounds
and improve weight loss every day. It is especially helpful to reduce your intake of refined carbohydrates. Which are a type of carbohydrate devoid of nutrients and fibre 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.
Add Fiber to your Diet
Fiber is a nutrient that enters the body with complex carbohydrates. Some of the dietary fibre is digested and some are not, which helps to stabilize blood sugar levels. Also, helps to keep you feeling full longer, and normalizes bowel function. Numerous studies show that fibre has a powerful effect on weight loss. Try to consume at least 25 to 38 grams of fibre 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, of course, 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 to lose weight by reducing your appetite and reducing your calorie intake. Protein is needed to build muscle, which is essential when exercising (and you need to work out to lose weight). If you don’t have enough 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. By the way, whole grain products are high in protein, so you can safely plan your protein breakfast along with cereals.
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.
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 number of calories you burn each day. Although this number depends on your activity level. That is why people with sedentary jobs tend to gain extra weight. If you want to find out the fastest way how to lose 10 pounds in a week here is the answer. 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.
The above tips and lifestyle changes can help you to answer the main question on how to lose 10 pounds in a week. But you should understand that most of this weight loss is related to water weight loss. So you are likely to 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.
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. In fact, you should avoid plans and programs that promise short-term weight loss or extreme results.
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.
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).
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.
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.