There is a way to lose 10 pounds in one week. Certified sports nutritionist, Rudy Mawer from Healthline, shares his tips on how he was able to accomplish this with his clients.
This weight loss plan was tested on clients who wanted to lose weight quickly before an event like a photo shoot or vacation and it worked magnificently for them.
Some of Rudy’s clients who used the plan looked like they have been on a three or four-week diet in just one week.
Remember though that this is not a long-term fix, but this can jumpstart your weight loss journey and encourage you to keep on for more long-lasting results.
It’s possible to lose 10 pounds in a week, but it won’t be pure body fat.
It’s impossible to safely burn 10 pounds of pure body fat in just one week. This is due to the calorie deficit needed to burn each pound of fat.
On the other hand, you can still lose that much weight and look leaner.
Here are the tips you should follow to lose 10 pounds in 7 days:
1. Eat Fewer Carbs and More Lean Proteins
Losing several pounds can be achieved with a low carb diet in just a few days.
Research has shown that a low carb diet is an effective way to lose excess weight and improve health.
A short-term decrease in carbs can reduce water weight and bloating.
People who go on a low carb diet can immediately see the weight loss on the scales as early as the next day after starting the diet.
Eating plenty of protein will help lower your appetite and boost your metabolism.
Eliminate or reduce all starchy carbs and sugars for a week. Replace with low carb veggies and increase intake of eggs, lean meat and fish.
2. Eat Whole Foods and Avoid Junk Foods
A quick weight loss goal can be achieved by eating a simple diet based on whole foods.
These types of foods are filling and make it easier for you to eat fewer calories without getting hungry.
Try to eat whole, single ingredient foods. Avoid foods that are highly processed.
Eat lean proteins, and low carb veggies can be satisfying while getting a low amount of calories.
3. Reduce Calorie Intake
This is the most critical factor in losing weight. If you are not eating fewer calories than you burn, you will not lose fat.
Use a calorie counting tool when you eat. Weigh and keep track of the foods you consume.
Reduce all snacks and don’t eat after dinner. Remove all high-calorie sauces and condiments.
Eat more veggies and limit starchy carbs and fats. Drink water instead of tea or coffee. Protein shakes can be taken as a meal replacement.
4. Lift Weights and Try High-Intensity Training
Exercise will always be one of the best ways to burn fat and improve how you look.
Resistance training like weight lifting adds muscle mass and strength.
You lower your body’s carb storage, water weight and increase your metabolism with weight training.
5. Be Active At All Times
Simple lifestyle changes like walking or taking a bike to work, using the stairs and cleaning the house can help you burn more calories.
These are activities you can do even if you are outside of the gym and is equivalent to an extended workout.
6. Try Intermittent Fasting
This is a proven tool for losing fat. You are forced to lower your caloric intake because you are limiting your eating to a short window of time.
There is a 16 hour fast with an 8-hour feeding window or a 20 hour fast with a 4-hour window.
Fast at a different time than your workout.
7. Reduce Water Retention
A dandelion extract can help reduce your water retention. Drinking coffee adds caffeine to your diet which helps in burning more fat and lose excess water.