It is rather difficult to lose weight fast. But, with an effective weight loss plan you can lose even 10 pounds in one week. For these reasons, this 7-step weight loss plan has been developed to help you achieve this target of losing 10 pounds (4.5 kg) in a week. This can help you get ready in no time for your photo shoot or vacation at the beach.
Losing 10 pounds in a week is possible
It may not be possible to lose pure body fat in just one week, but you can certainly lose 10 lbs of weight and appear much leaner than before. You cannot lose pure fat because of calorie deficit needed to burn each pound of fat.
This weight loss plan lowers your insulin levels which makes your body start getting rid of stored carbs that bind water. Most of your weight loss will certainly be from body fat and excess water weight. Your body can only store about 300-500 grams of carbs in the form of glycogen. But this glycogen can in turn hold 3 times that weight in water.
When your insulin levels drop, your kidney begin removing excess sodium which leads to reduced water retention. Due to less intestinal waste and undigested food and fiber in your digestive system, you can lose more weight as well. Follow this 7-step weight loss plan you to lose 10 pounds in a week
1. Stop eating processed junk foods and eat more whole foods
Eating a simple diet based on whole foods is best for losing weight quickly. Since these foods can keep you full for longer, you will no longer eat more calories and won’t feel hungry very often. Avoid eating all highly processed foods and eat mostly whole, single-ingredient foods during the week. A meal which consists of low-carb veggies and lean proteins can be more satisfying even without getting many calories.
2. Take up weight training and try High-Intensity Interval Training
No weight loss plan can work without exercise. It goes without saying that you can accelerate weight loss with exercise. In fact, exercise is an important part of your weight loss plan. Lifting weights burns the same number of calories as regular aerobic training while helping you maintain strength and muscle mass. Weight training also helps in protecting your metabolism and hormone levels which tend to decline when you start dieting.
To lower your body’s carb stores and water weight try full-body resistance training. Another effective training method which can lead to a sharp decline in your body’s weight is High-Intensity Interval Training (HIIT). As per research, a 5-10-minute HIIT session can bring greater results than regular exercise for both weight loss and health. You can choose to incorporate HIIT as part of your normal training regimen or do it 3-4 times a week after your normal workouts. Try some of these few protocols to facilitate weight loss in your body.
- Session 1- 20 x 10-seconds sprint and 20 seconds rest
- Session 2- 15 x 15-second sprints and 30 seconds rest
- Session 3- 10 x 20-second sprints and 40 seconds rest
- Session 4- 7 x 30-second sprints and 60 seconds rest
3. Include more lean proteins in your diet and lesser carbs
Following a low-carb diet for a few days will help you lose several pounds. Research has proved that such diets are very effective in helping you lose weight and improving overall health. This short-term decrease in carb consumption reduces the water weight and bloating.
People who decide to go on a low-carb diet start seeing the difference on the scale as early as the next morning. The more protein they eat also helps in reducing their appetite and hunger cravings and further boosts their metabolism. For a week, try to eliminate all starchy carbs and sugars and eat low-carb vegetables, lean meat, fish, and eggs. For those who are vegan or vegetarian, there are also excellent sources of vegetarian protein like lentils, soya and grains like Quinoa, gramflour and Sorghum
4. Intermittent fasting can make you lose weight faster
One of the best diet plans to incorporate into your weight loss plan is intermittent fasting. It is a proven fat-shedding strategy which forces you to limit your calorie consumption to a short period of time.
You can choose from many different protocols: 20-hour fast with a 4-hour feeding window, or a 16-hour fast with an 8-hour feeding window. But, do this kind of fasting at a different time than your workout.
5. Reduce water retention in your body
You can lose water weight to appear leaner and lighter with the following methods:
- As per studies, caffeine promotes fat burn and loss of excess water. You can just drink coffee which is the healthiest source of caffeine.
- Avoid eating things that you might be intolerant to such as lactose or gluten. This could lead to bloating and excessive water retention.
- A dandelion extract supplement can help in reducing water retention.
6. Remain active even outside the gym
Alongwith your weight loss plan, increasing your daily activities will help you burn extra calories and lose more weight. Besides exercising, how active you remain throughout the day also affects weight loss. For instance, the difference between a desk job and a manual job accounts for up to 1,000 calories burnt in a day.
You can burn a lot of calories by making simple lifestyle changes like including taking the stair more often, walking or biking to work, going for walks outsides, cleaning the house, or simply standing more.
7. Follow these tips to reduce your calorie intake
An effective weight loss plan will include reducing your calorie intake. You cannot lose fat if you don’t stop eating fewer calories than you expend. Here are some tips on how you can reduce your calorie intake:
- Stop eating all snacks for a week and eat only your meals, and don’t eat after dinner.
- Exclude calorie-dense condiments and sauces from your diet.
- Only eat veggies and low-fat proteins like chicken and fish while limiting starchy carbs and added fats for 1 week.
- Drink zero-calorie drinks, tea or coffee. Drink water instead. Protein shakes are alright if they are counted as a meal.
- Start weighing and logging the foods you eat to count the number of calories. You can keep a track of the amount of calories and nutrients you consume with the help of a calorie counting too.
The best way to achieve your goal
Losing a large amount of weight in one week is possible if you optimize your diet and training regimen. However, this won’t be pure fat loss, even though you will lose around 10 pounds in one week with this weight loss plan.
Read Also: 3 Easy Ways How to Lose Weight Faster According to Science
What to do after achieving your goal with the 7-step plan?
You can even choose to follow just some of the steps of this 7-step weight loss plan. But you can lose more weight if you follow every step. To lose weight, never go on “crash diets” because you will only end up gaining all the weight back when you are done with it. After following this plan for a week, switch to a more sustainable one if you want to continue losing weight. This 7-step plan may not be a long-term fix, but it can motivate you into kick-starting your weight loss journey. In case you have an eating disorder like anorexia, then it is advisable to not follow this plan. Also consult a nutritionist or doctor before starting any rigorous weight loss regimen.
Read: Can Fasted Cardio Make You Lose Weight Faster or Not