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 (1 ).
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 (1 , 2 ).
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3 , 4 ).
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.
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 (5 , 6 , 7 ).
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 (8 , 9 ).
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.
Whilst you're seeking to shed pounds quickly then it could be useful to eat a easy food regimen primarily based on entire foods.
Those ingredients have a tendency to be very filling, and make it less complicated to devour fewer calories without getting too hungry.
At some stage in the week, you should ensure to devour frequently entire, unmarried-factor meals. Avoid most meals which might be tremendously processed.
Ingesting by and large lean proteins and low-carb vegetables may be fairly fulfilling even in case you're not getting that many calories.
Bottom LINE:
In order to help you gain the 10 pound goal, then you definitely must attempt to eat simplest whole meals all through this week. Base maximum of your weight loss program on lean protein and occasional-carb greens.
Three. Lessen Your Calorie intake through Following these hints (See listing)
Decreasing your calorie consumption can be the maximum critical aspect in relation to weight loss.
If you are not consuming fewer calories than you deplete, then you'll not lose fats (10Trusted source).
Here's a calculator that suggests you what number of energy you should eat to lose weight (opens in new tab).
Right here are a few easy suggestions to reduce calorie intake:
Matter calories: Weigh and log the meals you consume. Use a calorie counting device to keep tune of the amount of energy and nutrients you take in.
Eat only at meals: lessen all snacks and do not consume something after dinner.
Cut your condiments: cast off calorie-dense condiments and sauces.
Top off on veggies: Fill your plate with greens and restrict starchy carbs and brought fat for the week.
Choose lean proteins: pick out lower-fats proteins, together with chook and fish.
Do not drink your calories: alternatively, choose water, 0-calorie liquids, tea or coffee. Protein shakes are great in case you count number them as a meal.
Bottom LINE:
Decreasing your calorie intake is a crucial thing for weight reduction. You may need to try this aggressively so that it will lose so much weight in just one week.
