Top Trainers share’s their secret how to lose 10 pounds in a week
If you want to lose 10 pounds in a week, then you need to follow an effective plan as well as an effective product that helps you to lose 20 pounds in 2 weeks.
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lose 10 pounds in one week? Is it possible?
While it is certainly possible for anyone to lose 20 pounds in 2 weeks means you can lose 10 pounds in a week, But, it won’t be your’s pure body fat.
This requires a disciplined calorie deficit diet needed to burn each pound of fat, This is because it is simply not at all possible to safely burn 20 pounds of pure body fat in just 2 weeks.
However, this isn’t to say you can’t lose that much weight and still look leaner.
While certainly most of the weight loss will come from body fat, but you will also be needed to drop many pounds by losing excessive weight of water from the body.
This is partly because this plan lowers down your body’s insulin levels and makes your body get rid of excessive carbs, which bind water.
Although your body can only store about 3 hundred to 5 hundred grams of carbs in a form known as glycogen. The stored glycogen in your body does hold about 3 times that weight in water.
Reducing your body insulin levels will also make your kidneys shed out excess sodium from your body, which leads to a reduction in water retention.
Along with that reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fibre in the digestive system.
So, how to lose 10 pounds in a week?
Here are the 9 steps to follow in order to lose 10 pounds in a week.
1. How to lose 20 pounds fast without exercise –> THE 2 WEEK DIET SYSTEM
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2. Decrease your calorie intake and take More Lean Proteins
While you can file this under things you already know to be true, personal trainer Chrissy Lundgren says too many people discount the impact of making simple adjustments. As a general recipe to lose weight, you need to eat less than you burn each day, she says. Meaning the fewer calories you consume, the more weight you’ll lose. “You don’t need snacks in between meals. Your body will fend for itself and burn off excess fat and stored energy in between those clean meals. Cut calorie intake,” she says.
lots of research has shown a low-carb diet is a very effective way to lose weight and improve health. You can lose several pounds by following a low-carb diet for just a few days. A short-term decrease in carb intake can also reduce water weight and be 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.
BOTTOM LINE: Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps and keeps your body healthy and strong.
3. Stop eating Processed Junk Foods and Eat Whole Foods
For many overworked folks who were very busy in the day to day work and don’t have much time for food properly, The processed foods are their fastest and easiest solution. But, if you’re trying to improve your health ASAP, physical therapist Lauren Lobert, DPT, OMPT, CSCS, says cutting back on sugar is step number one: “Our fast-paced, on-the-run lifestyles typically lead to consuming an abundance of processed foods that are easy to make and quick to eat. Unfortunately, these food choices are often packed with empty calories most commonly in the form of sugar or one of its derivatives.
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When you’re trying to lose weight quickly the processed foods are your biggest enemy, So a simple diet based on whole foods can be helpful to eat .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. The biggest impact on weight loss comes from shifting your eating habits, says Lobert. She recommends shaping your diet to feature whole foods only: fruits, vegetables, meat, seafood, poultry. “Whole foods have not been stripped of their nutrients the way processed foods have been, and this gives your body and metabolism the tools it needs to run optimally,” she explains.
BOTTOM LINE: In order to help you achieve lose 20 pounds in 2 weeks goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies.
4. lose 10 pounds in a week 7 day diet plan (Reduce Your Calorie Intake)
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. Then you will require to lose 10 pounds in a week 7 day diet plan.
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
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 number 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. Protein shakes are fine if you count them as a meal.
BOTTOM LINE: Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose 20 pounds in 2 weeks.
5. Lift Weights and Try High-Intensity Training – At least 30 minutes a day
You probably know high-intensity interval training (HIIT) is the basis of most exercise classes. This type of workout challenges you to give full energy for short periods of time interspersed with active rest to allow you to recover is the best lose 20 pounds in 2 weeks workout. On a walk, every three minutes you could run for a minute, then walk for another three minutes to catch your breath. Then run for a minute again. Not only is this effective for burning fat and calories, but it keeps your metabolism revving for hours after you finish.
To fully reap the benefits of this style training, this cycle should go on repeatedly for 20 to 50 minutes. The body will burn calories during the workout, but will also burn fat post workout due to post-exercise oxygen consumption,” explains fitness expert and professional Cody Patrick. 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. Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
- First Session: 10 x 20-second sprint with 40 seconds rest
- Second Session: 15 x 15-second sprint with 30 seconds rest
- Third Session: 7 x 30-second sprint with 60 seconds rest
- Fourth Session: 20 x 10-second sprint with 20 seconds rest
BOTTOM LINE: Lifting weights and doing high-intensity intervals are among the best ways to lose 20 pounds in 2 weeks by depleting stored muscle glycogen. It will also help to boost your metabolism and has many other benefits.
6. 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. 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
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 and eventually you lose 10 pounds in a week or even more.
BOTTOM LINE: Increasing your daily activity is a great way to burn extra calories and lose more weight.
7. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
This technique is a great way for the digestive system to catch up and burn calories, says Patrick. He believes it can help teach the body to use its stored fat for energy. “I myself practice intermittent fasting by finishing my last meal of the day no later than 8 p.m. and then fasting until noon the following day. This gives my body a full 16 hours to totally process everything in my digestive tract and rely on my stored fat for energy,” he shares. “Disclaimer: Everyone’s body is different. You should assess your own response to this with regards to energy levels. It gets easier with practice.” Be sure to check with your doctor before trying any type of fasting. You’ll also want to try these 42 fast, easy tips to lose weight fast.
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.
BOTTOM LINE: Intermittent fasting is an excellent method to reduce calorie intake and lose 10 pounds in a week.
8. Drink Plenty of Water Every day
Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss. You can outsmart it by drinking more water. Particularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.
In between meetings, while at your desk, when you hear your alarm clock go off. Whenever you think of it, drink up. Lundgren describes water as our internal flushing system since it helps to rid our bodies of unnecessary waste and build-up. For a two-week turnaround, she suggests drinking 5 – 6 litres of water a day. Drink one big glass of warm water and lemon as soon as you wake up and also right before you go to bed for sleep. This allows the food to break down easier and you’ll use the bathroom to flush out the toxins which help your body lose 20 pounds in 2 weeks,” she shares. Try these tips if you’ve hit a weight-loss plateau.
9. Get Plenty of Sleep
The urge to see one more episode of your favourite television show and still fit in a gym trip before work can end up doing you more harm than good. Lundgren stresses the necessity of sleep, explaining that when you log enough hours in bed, your body will return the favour twofold in your physique. “You need to allow your body to renew itself. Allow your muscles to build and restore, which will allow you to burn more calories in your workout,” she shares.
Conclusion
Losing 10 pounds in 7 days is not an easy task. It’s going to take a lot of discipline. If you are mentally strong enough and able to push through those moments where you feel like you’re about to break down, you will lose the weight.
By optimizing your diet and training regimen you can lose 20 pounds in 2 weeks. Although this won’t be the pure fat loss, it may give you the kick-start. And most importantly motivation you need to follow a more sustainable diet.
Since this is a quick weight loss process, it’s going to be something that you need to try and continue to do after the 7 days is over. If you fall back into your old habits after this week, you will gain back the weight that you lost just as quick as you lost it.
Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done. When the week is over, you should switch to a more sustainable plan. So that you can continue to lose weight and keep it off.
Stay disciplined, stay focused, and you will lose the weight.