A 7-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 :
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.
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.
3. Reduce Your
Calorie Intake by Following These Tips (See List)
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 is a calculator that
shows you how many calories you should eat to lose weight.
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.
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.
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.
6. Intermittent
Fasting Is Another Simple Way to Reduce 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 an 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.
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.
