lose ten pounds this week in five simple steps

many americans have goals to lose 10 pounds in a week, yet many of us never manage to reach our goals relating to our health.

if you’re in a panic because of an upcoming event for which you need to drop a few pounds don’t worry, these five simple steps can help you shed 10 pounds in just one week.

in addition to this article containing helpful tips for long-term weight loss, it will also deal with practices that can slim you down in as little time as a few days.

treat the steps listed below as a jump-start for your weight loss journey to propel you into a long-term plan for weight loss.

can you lose 10 pounds in a week?

if you follow the below steps, you will be able to lose ten pounds in one week.

however, the weight you lose will be a combination of water weight as well as pure body fat.

according to the american journal of clinical nutrition, a significant portion of weight loss happens in a calorie deficit, a topic which this article will cover. the other part happens by losing water weight, a subject this article also covers.

some of the steps below contribute to a reduction in insulin levels, which leads to your body shedding excess water weight due to your body eliminating stored carbs, according to ncbi.

ncbi claims that, as well as flushing stored carbs, a reduction in insulin levels can also help the kidneys in flushing out sodium from your body, a process which contributes to water weight loss.

1. cut out all junk foods

a very common sentiment from dietitians for good reason, cutting out the typical junk food from your diet can help you dramatically lose weight.

junk foods to avoid include things like potato chips, sweets, white bread, and anything with a high sugar content.

when swapping these sorts of foods for more filling, nutritious foods you’ll find that it’s easier to eat less without feeling hungry due to the nutrients you’re getting.

however, if you do find you get hungry try some veggies or meats high in protein. typically these foods can provide feelings of fullness without having to overeat.

all in all: one of the biggest steps you can take to lose ten pounds is in purifying your diet by removing processed junk foods in exchange for healthy vegetables and proteins.

2. stay away from carbs in exchange for protein

according to ncbi, one of the best ways to lose weight is by preventing yourself from eating an excess of carbohydrates.

ncbi claims that research shows that eating low-carb is the best way to lose weight quickly and keep it off for the longest.

when switching to a low-carb diet, you may quickly notice a reduction in weight due to your body getting rid of water weight, as ncbi reports.

if you find yourself hungry on this type of diet, replace your carbs with foods high in protein or fat. according to ncbi, this can help increase your feelings of satiety.

be aware that some vegetables can also be high in carbs, so avoid loading up on things like potatoes on this diet.

this diet can also provide you with an increased amount of energy and sense of well-being if you replace the empty energy carbohydrates with foods like vegetables and lean meat which provide long-term, sustainable energy.

all in all: a low-carb diet is the single most effective diet for losing body fat long-term and water weight in the short-term

3. keep your calorie intake down to lose 10 pounds in a week

of all the theories on weight loss, the universally undisputed way to lose weight remains to consume less calories than you use on any given day.

the essential component of fat loss happens when let your body dip into its fat reserves for energy as opposed to providing it with more energy than it needs.

if you’re having trouble losing weight, standard practice is counting calories. this process starts by using a tool to find out how many calories you need on a day to day basis, then planning around how you’ll eat under that number.

along with calorie counting, you could also try the following strategies.

quit snacking

• only eat at meals to dramatically reduce daily caloric intake.

skip the sauce

• things like salad dressing or ketchup can be exorbitantly high in calories, sugar content, and fat content.

choose chicken over red meat

• when selecting a source of protein, it can be helpful to opt for the leaner choice to reduce your caloric intake per meal.

switch to water

• drinking calories can be especially harmful to your waistline, as most of the calories contained in sugary drinks come from carbs.

all in all: if the only step you take this week is in reducing your caloric consumption, you will still be able to lose weight sustainably.

4. focus on water weight to lose 10 pounds in a week 

one of the major advantages of the low-carb diet mentioned at the beginning of this article is the fact that it leads to decreased water retention and allows your body to rid itself of water weight.

in addition to switching to a low-carb diet, you can try the following to prevent your body from retaining water.

know what you can’t eat

• many people’s bodies have natural intolerances that they may not even know about, such as gluten sensitivity or lactose intolerance. finding out if you’re intolerant to any foods and eliminating those from your diet can be huge in helping you lose water weight.

natural herbs can help

• taking a form of dandelion or cleavers extract is a proven natural remedy to get rid of water weight and reduce the amount of water your body retains.

consume caffeine

• according to ncbi, drinking tea or coffee daily has been shown to lessen the volume of water your body retains due to the caffeine present in these beverages.

5. fill your life with physical activity

many of us go to the gym on a regular basis, which is a very healthy habit and a great way to lose weight.

however, do you want to lose 10 pounds in a week, incorporate physical activity into facets of your daily life.

according to ncbi, in a study done on the difference in health between those members of a population holding a desk job, and those employed in manual fields it was shown that a job which requires manual effort could burn as much as 1,000 calories per day.

all in all: in addition to the gym, getting active and staying active throughout the day can increase the potential for weight loss.

what users are saying

“i’ve lost 24 lbs in three weeks doing keto and moderate exercise. i drink nothing but water. i feel so much better and have more energy.”

“the holidays are over, and now it is time for me to lose 10 pounds. this will take time, but the holidays are over and it is time to attend to my diet again. so far today i have had 3 strips of bacon at 83 calories each and 5 ritz crackers, and that was spread over my breakfast and my lunch. i figure the fat will give me a long, slow burn so that i do not have to eat very often.i have not decided on tonight’s meal, but i am thinking skinless chicken with spices, one tortilla, and salad. because my health is worth the effort.”

“i’m 15 and always was depressed over my weight (241 pounds), i would only eat more when i was sad about my weight and that made it worse so i told myself, “why not just lose it?” and i finally went on a diet, which consisted of low carb food and jogging for 3 miles 3 days a week (cardio isn’t hard for me i played football for 2 years). i’m lucky enough to have my mom cook all of my low carb meals lol. i’m not even sure if losing 10 pounds a week is healthy at all but i’m sure being obese at age 15 is a lot more worrying, when i’m at 210 i will start losing slower probably.”

in the end – can you lose 10 pounds in a week?

if you follow these steps in optimizing your diet plan, you will set yourself up for a healthy, sustainable weight loss plan for the long haul, as well as shed some weight.

much of this weight is lost in water weight. however, this does still contribute to slimming down your figure.

you could incorporate these tips piece by piece, rather than diving into the deep end though the more you do, generally, the faster you’ll see results.