7 STEP TO LOSE 10 POUNDS IN ONE WEEK

A7-Step Plan to Lose 10 Pounds in Just One Week

If you want to lose 10 pounds (4.5 kg) in one week, then you
need to follow an effective plan.

I've tested this plan on clients who were looking to lose weight fast
before an event like a vacation or photo shoot, and it works wonders.

In fact, some of my clients who use this look like they've been on a
three- or four-week diet after just one week.
Although it's not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.

This plan is not recommended if you have a history of eating
disorders like anorexia.

It Is Possible to Lose 10 Pounds in a Week
While it's certainly possible to lose 10 lbs in one week, it won't be
pure body fat.

Due to the calorie deficit needed to burn each pound of fat, it's simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn't to say you can't lose that much weight and still
look leaner.

While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight. This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.

Although your body can only store about 300–500 grams of carbs
in a form known as glycogen, stored glycogen does hold around
three times that weight in water.

Reduced insulin levels will also make your kidneys shed out
excess sodium, leading to reduced water retention
Along with reduced body fat and water weight, you may also lose
some weight due to less intestinal waste and undigested food and
fiber in the digestive system.

Here are the 7 steps you should follow in order to lose 10 pounds
in a week.

1. Eat Fewer Carbs and More Lean Proteins

You can lose several pounds by following a low-carb diet for just a
few days.

In fact, lots of research has shown a low-carb diet is a very
effective way to lose weight and improve health.

A short-term decrease in carb intake can also reduce water weight
and bloating.

This is why people who go low-carb often see a difference on the
scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce
your appetite even further while boosting your metabolism

Try eliminating or drastically reducing all starchy carbs and sugars
for the week. Replace these with low-carb vegetables, while also
increasing your intake of eggs, lean meats and fish.

BOTTOM LINE: Reducing your carb intake can lead to a
significant amount of weight loss, from both body fat and excess
water weight. Eating more protein also helps.

2. Eat Whole Foods and Avoid Most Processed Junk Foods

When you're trying to lose weight quickly then it can be helpful to
eat a simple diet based on whole foods.

These foods tend to be very filling, and make it easier to eat
fewer calories without getting too hungry.

During the week, you should make sure to eat mostly whole, single ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly
satisfying even if you're not getting that many calories.

Bottom Line:
In order to help you achieve the 10 pound goal, then you should try
to eat only whole foods during this week. Base most of your diet on
lean protein and low-carb veggies.

3. Reduce Your Calorie Intake by Following These Tips

Reducing your calorie intake may be the most important factor
when it comes to weight loss.
If you aren't eating fewer calories than you expend, then you will
not lose fat.
Here are a few simple tips to reduce calorie intake:

Count calories: Weigh and log the foods you eat. Use a calorie
counting tool to keep track of the amount of calories and nutrients
you are taking in.

Eat only at meals: Reduce all snacks and don't eat anything after dinner.

Cut your condiments: Eliminate calorie-dense condiments and sauces.

Fill up on veggies: Fill your plate with vegetables and limit starchy
carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken
and fish.

Don't drink your calories: Instead, opt for water, zero-calorie drinks,tea or coffee. Protein shakes are fine if you count them as a meal.

Bottom Line:
Reducing your calorie intake is a vital factor for weight loss. You
may need to do this aggressively in order to lose so much weight in
just one week.

4. Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your
appearance.
Resistance training, such as weight lifting, can lead to a similar
amount of weight loss as regular aerobic training. It also helps you
add or maintain muscle mass and strength

Full-body resistance training workouts are also a great method to
lower your body's carb stores and water weight, which can lead to
a sharp decline in weight.
Lifting weights can also protect your metabolism and hormone
levels, which often decline during dieting

High-intensity interval training (HIIT) is another very effective
training method.
Research suggests that 5–10 minutes of HIIT can lead to similar or
greater benefits for health and weight loss as five times that
amount of regular exercise.

Like weight lifting, it can quickly reduce muscle carb stores and
also boost other important aspects of weight loss, such as your
metabolism and fat-burning hormones.

You can perform HIIT three to four times a week after a workout or
as part of your normal training regimen. It is very important to do
this with 100% effort or intensity. Most sprints should not last more
than 30 seconds.

Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest
Session 2: 15 x 15-second sprint with 30 seconds rest
Session 3: 7 x 30-second sprint with 60 seconds rest
Session 4: 20 x 10-second sprint with 20 seconds rest

Bottom Line:
Lifting weights and doing high-intensity intervals are among the
best ways to lose weight and deplete muscle glycogen stores.
They can also boost your metabolism and provide other benefits.

5. Be Active Outside of the Gym

In order to burn extra calories and lose more weight, you can also
increase your daily activity.
In fact, how active you are throughout the day when you aren't
exercising also plays a very important role in weight loss and obesity.

For example, the difference between a desk job and a manual job
can account for up to 1,000 calories per day. This is the same as
90 to 120 minutes of high-intensity exercise.
Simple lifestyle changes such as walking or biking to work, taking
the stairs, going for walks outside, standing more or even cleaning
the house can help you burn a lot of calories.

Bottom Line:
Increasing your daily activity is a great way to burn extra calories
and lose more weight.

6. Intermittent Fasting Is Another Way to Lose Weight Quickly

Intermittent fasting is another effective and proven tool for dropping fat.
It forces you to reduce your calorie intake, since you are limiting
your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with 
8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.

If you're combining fasting with exercise, it may be wise to do the
fasting at a different time than your workout.

Bottom Line:
Intermittent fasting is an excellent method to reduce calorie intake
and lose weight.

7. Use These Tips to Reduce Water Retention

Several other methods can help you drop water weight and appear
leaner and lighter. These include:

Take dandelion extract: A supplement called dandelion extract can help reduce water retention.

Drink coffee: Coffee is a healthy source of caffeine. Studies suggest
that caffeine can help you burn more fat and lose excess water.

Mind your intolerances: Eating things that you are intolerant to,
such as gluten or lactose, can lead to excessive water retention
and bloating. Avoid foods that you think you may be intolerant to.

Bottom Line:
Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to.

Take Home Message
By optimizing your diet and training regimen you can lose a
large amount of weight in just one week.
Although this won't be pure fat loss, it may give you the kick-start
and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you
apply, the more weight you will lose.
Keep in mind that people who go on "crash diets" often end up
gaining all the weight back when they're done.
When the week is over, you should switch to a more sustainable
plan so that you can continue to lose weight and keep it off.

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