Keep in mind, though, that you shouldn't fall below about 1, calories per day. Whole foods such as fruit, vegetables and whole grains are naturally high in fiber, and fiber is key for weight loss because it fills you up on fewer calories. Foods high in fiber include:. Look for these foods in their whole, unprocessed form i. Processed foods have been linked to weight gain. This workout method involves short, intense bursts of exercise followed by brief periods of rest or low-intensity training.
It can be applied to strength training, body-weight exercises, cardio workouts or full-body circuits. A typical HIIT workout can include moves like burpees, push-ups, high knees, plank jacks and mountain climbers, working for 20 to 30 seconds at your max capacity and then resting for 10 to 15 seconds in between.
HIIT burns calories in the moment, but here's the real kicker: You'll also burn tons of calories after your workout thanks to the " afterburn effect. Just don't do HIIT every day — stick to two or three of these workouts a week. Get started with a beginner's guide to HIIT. Rather than simply cutting calories, some people choose to follow a time-restricted eating strategy known as intermittent fasting. Basically, you eat only during certain hours of the day and abstain from food for the other hours you can and should continue to drink water, though.
There are several different types of IF, but popular methods include fasting , which has you eat your meals during an eight-hour period and fast for the other 16 including the time you're asleep , and fasting , which calls for five days of regular eating and two days of eating only to calories. Especially if you're getting a lot of salt in your diet and most of us do , cutting back on the amount you eat can be a healthy change that can also help you lose weight in two weeks.
To lose 10 pounds in a week, limit yourself to 1, calories a day and avoid eating processed foods like cookies and french fries. Make it a goal to exercise for 4 hours every day, and focus on high-intensity cardio exercises like running, cycling, and using an elliptical.
Also, try to walk instead of driving as much as possible throughout the week so you're burning more calories. Read the article for more ways you can lose 10 pounds in a week, like playing a sport or joining a dance class! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article.
We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article parts. Sample Diet Plan. Tips and Warnings. Related Articles. Article Summary. Part 1. Take in fewer calories than you burn in a day. That's the whole secret to weight loss.
And while the theory may be simple, the practice is really hard. One pound is equivalent to 3, calories, and to lose 10 pounds in seven days you'll need to lose about 1. Starving yourself is not an option. In fact, starving yourself makes weight loss harder, especially after you're done with your diet. It won't be many calories, but you don't have to expect to burn all your calories doing hard exercise.
Understand that your goal is extremely challenging. If you want to lose 10 pounds in a week, you'll need to burn 5, calories more than you take in per day. That's a lot. That's not meant to discourage you; it's only as a reminder of how hard losing 10 pounds in a week actually is. Prepare yourself for a tough, tough journey!
Just to give you bit of an idea about how much that is, consider this: a pound person burns about 1, calories playing competitive soccer for 90 minutes. Understand that the average person burns about 2, calories a day. If you're trying to lose weight, as you probably do, a healthy person should consume at least 1, calories per day, regardless of what their diet is.
If you eat 1, calories, you'll have about 4, calories to burn a day to meet your goal. Part 2. Drink water only. Water is the dieter's best friend. Sweet, sugary, or caffeinated drinks are the enemy of the dieter. A simple sweet "energy" or "sports" drink can be as much as calories.
That's a third of your total calories for the entire day. By getting rid of excess water weight, you help your body regulate itself by lowering insulin levels and getting rid of stored carbohydrates. Normally, the body can store up to grams of carbs only in the form of glycogen, which has the ability to store thrice its size in water. This is one of the reasons why the scale goes up when you load it.
Most dieters looking to see a sudden drop in their weight manage how they eat and limit their consumption to 1, calories per day; with some stretching the effort to place a 1,calorie-per-day ceiling on their intake.
Now, this amount of calories is low and might not be enough to support your daily activities. You can expect to feel a little sluggish and tired and hungry, of course. Some of the weight loss will likely be from water. Losing significant amounts of weight quickly is not recommended and may be dangerous. The Center for Disease Control CDC recommend people looking to lose weight aim to lose between 1—2 pounds per week for safe, healthy weight loss.
While some individuals may be able to lose a more significant amount of weight per week at the beginning of their weight loss journey, it is not possible for everyone.
Those that do manage to lose a lot of weight should be aware that this rate of weight loss is not sustainable. People attempting to lose more than the recommended 1—2 pounds per week should only do so under the supervision of their doctor. The risks increase the longer someone follows a very restricted diet intended for rapid weight loss.
Losing 10 pounds is a very realistic goal over a longer period than 1 week. To lose 10 pounds, a person can follow these steps. Cutting calories is key to weight loss. People should follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of how many calories to eat daily to lose weight. Most experts recommend that a person should not eat less than calories per day when trying to lose weight. People should try to eat whole, single ingredient foods to help reduce calorie and carb consumption.
Lean protein helps build muscle. Lean protein also helps a person feel fuller after eating. This may mean that people eat fewer calories during a meal and, as a result of feeling fuller, may be able to cut out some unnecessary carbs, which may lead to weight loss. Simply moving around more can help burn calories, and burning more calories can help a person to lose additional weight in a week. High-intensity cardio exercise is effective for losing weight in some people.
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