Are you looking to drop weight fast for a special event or occasion? If so, then the following tips will help you achieve your goal. Losing 10 pounds in a week may seem impossible, but it isn’t. You CAN lose up to 10 pounds in the first week of your journey if you put the right things in your body, move your body daily, and stay committed to yourself.
The Reality of Rapid Weight Loss
Losing 10 pounds in a week is possible if you are starting your weight loss journey or have a significant amount of weight to lose. It is worth noting that I purposely avoid using the term ‘fat.’ Rapid weight loss, especially during the initial stages of your journey, is likely to be water weight. This means that you will lose any bloating caused by unhealthy food choices, such as highly processed, refined, and high-sodium foods.
What Happens After the Initial Week
It is common to notice a decrease in the rate at which weight loss occurs after the first few weeks of starting a new weight loss plan. This is because the body is adapting to the changes and the initial water weight has already been shed. However, it is important not to be discouraged by this slowdown or if there is no weight loss for a week. Losing 1-3 pounds per week is a safe and sustainable rate of weight loss. Additionally, there may be weeks when the number on the scale does not change or even increases due to factors such as water retention, muscle growth, and hormonal fluctuations.
Keep going! Your journey is not a sprint; it’s a marathon!
10 Things to do to Lose 10 Pounds in a Week
There are numerous programs, gimmicks, and diets available that claim to help you lose weight. However, some of these options can be expensive, while others can be too complicated or restrictive, ultimately leading to long-term failure. Therefore, I strongly believe in adopting a holistic and natural approach to weight loss. The following list includes all the lifestyle changes I make during the first week of my weight loss journey. If you have over 30 pounds to lose and haven’t been dieting recently, you could lose between 7-10 pounds within the first week.
1. Intermittent Fasting or Calorie Restriction
I have personal experience with both Intermittent Fasting (IF) and calorie restriction methods. I have tried these methods separately and also combined them to achieve weight loss goals. In my experience, although I enjoy eating food and don’t generally mix the two methods for a long-term weight loss plan, restricting calories during IF has resulted in the fastest results within the first couple of weeks.
- The 16:8 IF Plan: If you are looking to lose weight quickly before a special occasion or event, I recommend following the 16:8 IF Plan. This involves fasting for 16 hours and eating within an 8-hour window. This can be done by skipping breakfast or dinner, depending on your preference. Read more about Intermittent Fasting.
- Count your calories: Limit your calorie consumption. In addition to IF, I suggest counting your calories and limiting your calorie consumption. This can be done by using a calorie-tracking app or simply keeping track of your daily intake manually. By reducing your calorie intake, you will be able to achieve weight loss more quickly.
- To ensure you are on track with your weight loss goals use the following calculator, select extreme weight loss and moderate activity. This will help you to determine the number of calories you should consume per day to achieve maximum weight loss for the week.
Calorie Calculator
2. Eat Lean Protein
To maintain a healthy diet, it is crucial to focus on consuming lean protein sources. These protein sources can help you feel fuller for longer periods of time while also assisting in building and repairing muscles. To keep your protein intake consistent, aim to consume at least 20 grams of protein with each meal.
To follow this plan, it may be helpful to eat every 2 hours within an 8-hour window. This method can help keep your metabolism active and prevent overeating.
Some examples of lean protein sources you can include in your diet are eggs or egg whites, chicken breast, and fish such as salmon, tuna, cod, or shrimp. You can choose veggie alternatives like burgers or sausages if you are a vegetarian or vegan. Greek yogurt is also a great option, as it is high in protein and can be consumed plain or with reduced sugar.
Protein bars can also be a convenient option for those on the go. However, aim for bars with less than 5 grams of carbohydrates and approximately 20 grams of protein to avoid consuming excessive sugar or calories.
3. Eat Vegetables & Lower Sugar Fruits
You should include vegetables in your diet at least three times a day. You can opt for fresh or frozen veggies, whatever suits your taste and convenience. When selecting vegetables, choosing those lower in calories and denser in nutrients, such as leafy greens, broccoli, bell peppers, and carrots, is essential. These vegetables are rich in vitamins, minerals, and fibre, which are vital in maintaining a healthy body. Remember, it’s not necessary to get too complicated with your vegetable choices; keep it simple and choose the ones you enjoy most and fit your dietary preferences and requirements.
MOST NUTRIENT DENSE
- Spinach
- Kale
- Broccoli
- Carrots
- Cabbage
- Beets
- Peas
- Bell Peppers
- Mushrooms
- Onions
- Garlic
- Lemons and Limes
- Berries
- Grapefruit
- Watermelon
- Pears
- Avocados
4. Eat Complex Carbohydrates
Complex carbohydrates are a type of carbohydrate that contains more than two sugar molecules and are found in whole grains, vegetables, and fruits. These carbohydrates comprise long chains of sugars that take longer to break down in the body. As a result, they provide a steady source of energy and help maintain stable blood sugar levels, making them ideal for people with diabetes.
Foods high in complex carbohydrates, such as whole wheat bread, brown rice, lentils, and sweet potatoes, are also high in fibre. Fibre is essential for good digestion and helps prevent constipation. It also helps control cholesterol levels, reducing the risk of heart disease and stroke.
Complex carbohydrates are a good source of energy and fibre and are rich in vitamins and minerals. These include B vitamins, essential for energy production, and minerals such as iron, magnesium, and zinc, necessary for healthy bones, muscles, and immune system function.
It is important to note that not all carbohydrates are the same. Simple carbohydrates, found in sugary drinks and snacks, can cause a rapid spike in blood sugar levels, followed by a crash. This can lead to feelings of fatigue and hunger and, over time, can increase the risk of type 2 diabetes and other health problems.
Some great COMPLEX CARBS to include in your diet would be:
- Quinoa
- Beans
- Chickpeas
- Whole grain breads
- Brown or Wild Rice
- Oats
- Potatoes
5. Exercise
To achieve maximum results, it’s highly recommended to combine cardio and strength workouts. This will help you achieve a healthy and balanced body. For seven days, aim to do at least an hour of moderate to intense physical activity per day. You can choose from activities such as running, cycling, swimming, weight lifting, or any other activity that you enjoy and that challenges you.
It’s essential to ensure that the activity you choose is challenging. Increase your heart rate, body temperature, and breathing rate and keep pushing yourself. Every bit of movement counts, so make sure you stay active throughout the day. This can include taking the stairs instead of the elevator, walking or cycling instead of driving or doing household chores such as cleaning or gardening.
If you have a smartwatch, aim to burn 500-1000 calories daily through physical activities. This will help you keep track of your progress and motivate you to push yourself further. However, suppose you don’t have a smartwatch. In that case, you can use the calorie calculator provided below by Verywell Fit to estimate the calories burned during your activities.
6. Get Enough Rest and Relaxation
Getting enough sleep and allowing your body to recover is crucial for weight loss and overall health. When you sleep, your body repairs and rejuvenates itself, helping to reduce stress levels and promote healthy brain function. It is recommended that adults aim for 7-9 hours of sleep per night to ensure they get the necessary rest their bodies need.
In addition to getting enough sleep, it is important to make an effort to keep stress levels low. High stress levels can lead to weight gain, poor eating habits, and other health problems. If you experience a stressful day, take time for deep breathing exercises, meditation, or yoga to help you relax. These practices can help reduce stress and promote a sense of calm and well-being.
It is also essential to give yourself some quiet time. This can mean taking a break from technology, spending time in nature, or simply meditating in a calm space. By taking time for yourself, you can recharge your batteries and reduce stress levels, making it easier to achieve your weight loss and health goals.
7. Only Drink Water and Black Coffee/Tea
Please consider eliminating all of your fruit juices, soda, and artificially sweetened drinks from your diet for this week. Instead, make a concerted effort to drink plenty of water, which is essential for your body and mind. A lack of adequate water intake can lead to several adverse side effects. Therefore, it’s crucial to consume between 3-4 liters of water per day to keep your body hydrated and functioning correctly.
ADVERSE EFFECTS INCLUDE
- Low energy/fatigue
- Overeating
- Brain fog
- Headaches
- Moodiness
- Dry skin
- Constipation
If you’re a coffee or tea drinker, it’s best to avoid adding sugar, artificial sweeteners, and milk/cream to your beverages. Instead, try having black coffee or tea, which you can enjoy during your fasting period. Drinking these beverages black is an excellent way to enjoy your morning caffeine boost while staying within your dietary guidelines. Additionally, it’s a good idea to continue this habit even after the seven-day period, as it can help you maintain your healthy lifestyle.
8. Avoid Processed Foods
When it comes to maintaining a healthy diet, it is highly recommended that you avoid most foods packaged in cans, boxes, or bottles. These foods are typically high in sodium and sugar, which can negatively impact your weight loss efforts.
Excessive sodium intake can cause water retention, leading to bloating and weight gain. To avoid this discomfort, it is best to limit your daily sodium intake to 2000 milligrams. You can achieve this by checking the nutrition labels on packaged foods and choosing low-sodium options whenever possible.
Similarly, consuming too much sugar can lead to a variety of health problems, including weight gain, increased risk of heart disease, and type 2 diabetes. When you eat sugar, your body processes it quickly, leading to a spike in blood sugar levels. Over time, this can cause your body to become less sensitive to insulin, the hormone that regulates blood sugar levels. To avoid this, it is best to limit your daily sugar intake to 40 grams.
In addition to limiting your intake of packaged foods, focusing on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains is essential. These foods are typically lower in sodium and sugar and packed with nutrients essential for optimal health. So, next time you’re at the grocery store, be sure to choose fresh, whole foods whenever possible to support your weight loss and overall health goals. Read more about items that should be on your next grocery list.
9. Avoid/Limit Alcohol Intake
Alcohol may not seem harmful, but it’s important to be cautious about the type of drink and the amount you consume. Moreover, the food options you choose while drinking and after can be unhealthy and high in calories. Even if we make a conscious effort at the beginning of the night to avoid indulging in pizza or late-night snacks, it can be difficult to resist temptation once we get drunk. Our intoxicated self typically takes over and leads us down the path of unhealthy choices.
10. Meal Prep & Keep Track
Maintaining a healthy lifestyle involves several factors, and one of the most crucial aspects is meal preparation. By planning your meals and snacks ahead of time, you can stay focused on your goal and monitor what you put into your body. It’s essential to ensure you get the right amount of nutrients and calories to achieve your fitness goals.
Personally, I prefer to do my meal prep twice a week, on Sundays and Wednesdays, but you can choose a schedule that works best for you. When preparing your meals, ensure that you’re incorporating a balanced diet with the recommended servings of fruits, vegetables, proteins, and carbohydrates.
Suppose you want to track your food intake. In that case, you can do it manually by examining nutritional labels and calculating everything yourself. However, this process can be time-consuming and complicated. Alternatively, you can use MyFitnessPal, a comprehensive app that allows you to monitor everything you eat. The app provides a database of over six million foods, making it easy to accurately log your meals and snacks.
One of MyFitnessPal’s best features is that it syncs with other health applications, such as Garmin Connect, Fitbit, Strava, and more, making it easier to adjust your calorie goals.
Although the adjustment is applicable, please abide by your calorie intake calculated with the Calorie Calculator above by VeryWell Fit for this initial week for better results.
