While it is really possible to lose 10 to 15 pounds in a week, you will have to strictly follow an effective plan to achieve this goal.
You should however be aware that this is not a long-term fix, although it will go a long way towards kick-starting your weight loss journey and motivating you to make long-term changes that are sustainable.
You can Lose 10 Pounds in a Week
When you lose 10 pounds in one week, it won’t all be body fat that you lose. This is because it is not possible to burn 10 lbs. of pure body fat in just a week safely, due to the calorie deficit required to burn a pound of fat.
However this doesn’t mean you won’t be able to lose that much weight in one week and still look much leaner.
A big part of the weight loss will come from body fat, but you will also drop pounds by losing excess water (1). This is due to your insulin levels being lowered and your body getting rid of stored carbs, which retain water.
Although your body stores about 300 to 500 grams of carbs as glycogen, stored glycogen holds around three times its weight in water (1, 2). Reducing insulin levels will also cause your kidneys to shed excess sodium, resulting in reduced water retention (3, 4).
Apart from reducing body fat and water weight, you will also lose some weight due to your digestive system containing less undigested fiber and food, and intestinal waste.
Eating a simple diet based on whole foods will really help when you want to lose weight quickly.
As whole foods are very filling, they make it a lot easier to eat less calories and not get overly hungry. Make sure you eat mainly whole, single ingredient food and avoid foods that are highly processed.
When you eat lean proteins and low-carb veggies it can be very satisfying even when not consuming many calories.
Summary: In order to help you reach the 10 lb. per week goal, try to eat only whole foods during the coming week. Base most of your meals on low-carb veggies and lean protein.
If you follow a low-carb diet for just a few days, you’ll quickly lose pounds.
Research shows that a low-carb diet is very effective in helping you lose weight and improve your health (5, 6, 7).
A decrease of carb intake in the short term could also reduce bloating and water retention. People using a low-carb diet often experience reduced weight as early as the next day. If you make sure you eat lots of protein at the same time, it will help reduce your appetite further while at the same time boosting your metabolism (8, 9).
Try to eliminate or drastically reduce sugars and starchy carbohydrates in the week. Use low-carb vegetables as a replacement and eat more lean meats, eggs and fish.
Summary: Lowering your carb intake could lead to significant weight loss in a week, both from excess water weight and both body fat. Increasing your protein intake will also help.
Exercise is one of the best ways to achieve sexy body and burn fat.
Resistance training, including weight lifting results in similar loss of weight as regular aerobic training does. It also helps in adding or maintaining strength and muscle mass (10, 11).
Full-body resistance training is another great way to reduce your body’s carb stores and water weight. When this happens, it leads to a sharp decrease in weight (12, 13). As your metabolism and hormone levels often decline during dieting, lifting weights is a good way to protect your body (14, 15).
Another training method that’s very effective is high-intensity interval training (HIIT). Research shows that between 5 and 10 minutes of HIIT often leads to similar or even better weight loss and health benefits than 5X this amount of regular exercise (16, 17, 18).
HIIT, just like weight lifting, quickly reduces muscle carb stores and also boosts various other important weight loss aspects, such as your fat-burning hormones and metabolism (19, 20).
HIIT can be performed 3 - 4 times a week after workouts, or as part of your normal training schedule. It is important to do HIIT with full effort or intensity. Sprints should however not last longer than 30 seconds.
There are various protocols that can be used. These could all be done running in place, or by using a cardio machine like a rower, bike, or treadmill.
Summary: Lifting weights and doing HIIT are some of the best ways to lose weight in a week and reduce glycogen stores in the muscles. In addition, they boost your metabolism and provide many other benefits.
When it comes to losing weight in a week, reducing calorie intake is possibly the single most important factor. If you don’t eat less calories than what you use, you will not lose fat (21).
These simple tips will help in reducing calorie intake:
Summary: Reducing calories is a vital factor for weight loss in a week. Do this as aggressively as possible to lose so much weight as you can.
An effective and proven tool for dropping fat is intermittent fasting (22, 23).
As you limiting eating to a shorter period, it forces a reduced calorie intake. There are various protocols, including a 4-hour feeding window with a 20-hour fast, or an 8-hour feeding window with a 16-hour fast.
If you would like to combine fasting and exercise, it might be a good idea to do them at different times.
Summary: Reducing calorie intake and losing weight can be boosted with intermittent fasting.
Several other methods could assist with dropping water weight and appearing lighter and leaner. These include:
Summary: Water weight can be lost by avoiding food you are intolerant to and drinking coffee.
Increasing your daily activities will also burn extra calories and result in more weight loss in a week.
In general, your activities throughout the day play a huge role in weight loss and obesity (25, 26).
The difference between a manual job and a desk job can for example be up to 1,000 calories per day. This is roughly equivalent to between 90 and 120 minutes of high-intensity exercise (27).
Making small lifestyle changes such as biking or walking to work, using stairs, going for long walks outside, or even manual chores such as cleaning house can help burn many calories.
Summary: Doing more daily activity is a good way to burn extra calories and lose more weight in a week.
Eat one Skinny Piggy with a full glass of water 30 minutes before eating a meal. These are popular gummy dietary supplements that contain multiple ingredients to target hunger suppression and weight loss.
How it works: It contains Inulin fiber that expands into a gel in the digestive tract and absorbs water and curbs appetite (28). In addition, it boosts appetite suppressing serotonin by 5-HTP (29, 30) and modulates food intake by chromium picolinate (31).
Summary: Skinny Piggies have only minimal side effects and contain ingredients that have been shown in human clinical studies to curb appetite, lower caloric intake and result in weight loss.
You can lose large amount of weight in just one week by using a training regimen and optimizing your diet. Although you won’t only lose pure fat, this might get you started and provide the motivation you need to follow a sustainable diet over a longer period.
Although it is not necessary to follow all the steps mentioned, the more you incorporate in the week, the more weight you will lose in the week.
Be aware that people who follow a “crash diet” often end up re-gaining all the weight when they stop.
After the week, you should switch to a plan that is more sustainable so you can keep on losing weight and keep it off.
Our product Skinny Piggies appetite suppressant gummies will help you minimize hunger and cravings and will make your diet easier to follow. Especially if you want to follow a low-caloric rapid weight loss protocol and want to lose weight fast in a week.