Can You Really Lose 10 Pounds In A Week
If you are wondering how to lose 10 pounds in a week the answer is that this too is impossible. You cannot lose 10 pounds in a week. For you to lose weight, you are required to cut about 500 to 1,000 calories a day from your typical diet 3500 calories to 7000 calories a week . This means a calorie deficit of no less than 1,200 a day in women or 1,500 a day in men .
Such a deficit will only lead to 1 or at most 2 pounds a week. Even if you were to eat fewer calories than the recommended amount which is unhealthy and dangerous you can only lose about 3 to 5 pounds a week. However, such a very-low-calorie diet must be done under strict medical supervision .
Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!
A Real Risk And Concern Of Intermittent Fasting
Like I have said beforeI am NO doctor or expert. Everything I share here is from my personal experience and before you consider making any diet or lifestyle change you need to consult your doctor and do your own research. Ive also shared, that I will be completely honest and transparent when it comes to sharing and documenting my journey for you. The last thing I want are for these posts to be are Lose Weight Quick Schemes. Because, like Ive shared before, this was all motivated by health. So in being transparent with you, I want to be upfront about the all the side effectsgood and bad.
I was dehydrated.
The past 48 hours had been a bit busier, back to school and work, and in trying to do all the things, I had started drinking a little more coffee than normal, in addition hadnt been drinking as much water as I should be. Also, to clarifyeven when fasting water is completely acceptableif not mandated! For me, I just lost track.
I drank some waterand was shocked how quickly those side effects went away! And since then, a huge glass of water starts my day, even before coffeeand I make a point to drink it throughout the day. So, again, before making any lifestyle, diet changesconsult a doctor, know the risks and listen to the cues your body gives you.
Be Active Outside The Gym
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 arent exercising also plays a very important role in weight loss and obesity (
Here are 13 more ways to lose excess water weight.
Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to.
You May Like: How To Lose Weight With Intermittent Fasting
Ways To Lose 10 Pounds Fast According To Experts
Trying to lose weight is a lot like cleaning out the basement: It’s overwhelming and near impossible to know where to starteven when you’re only looking to lose 10 pounds. But despite 10 pounds seeming like a relatively low number, that doesn’t mean it’ll be any easier or simpler to drop the weight compared to someone losing 50 pounds.
“How easy it is for someone to lose 10 pounds depends on a lot of things: age, gender, activity level, basal metabolic rate, and how much weight he or she has to lose,” explains Kate Huether, MD, of The ReKovery MD, who also holds a master’s degree in nutrition. “If someone is very overweight it is easier to lose excess weight as opposed to someone who is thinner,” Dr. Huether adds.
Regardless of where you are in your journeywhether you want to lose the first or the last 10 poundsthere are plenty of ways to reach your goal.
To help you get there, we spoke with a handful of the industry’s top experts regarding fitness and dieting. Because dropping the weight isn’t a one-size-fits-all proposition, we’ve rounded up 50 of their tried-and-tested tips on how to lose 10 pounds fast.
Read through the list of 50 ways to lose 10 pounds fast, and pick out a handful you think you can commit to. A few of them are bound to work for you! And for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.
Whats The Best Protocol For Weight Loss
When it comes to weight loss, there is no best protocol the best protocol is one you can stick with. You might want to keep your fasting window to a minimum. Or, you may prefer fasting for the majority of your day.
Common intermittent fasting protocols are:
- The 16:8 Method: Fast for 16 hours and eat all of your days food within eight hours, seven days a week.
- The 23:1 or One Meal a Day Diet: Fast for 23 hours and eat one meal a day in a one-hour window.
- The 5:2 or Fast Diet: Eat as you typically would for five days and limit daily calories to 500-600 for two days in order to fast.
- Eat, Stop, Eat: Similar to the Alternate Day Fast, but you choose to fast for an entire day once or twice per week and return to your routine eating habits the other days.
For an in-depth look at the various types of intermittent fasting protocols, check out this guide to learn more about which regimen might fit for you.
Recommended Reading: How Much Can I Eat During Intermittent Fasting
Is Rapid Weight Loss Safe
Crash diets have long been blamed for metabolic slowdown, weight gain, hormonal imbalances and impaired immune function. These weight-loss plans are unsustainable in the long run and deprive your body of vital nutrients. Plus, yo-yo dieting may increase the risk of dying from heart disease, per the Mayo Clinic.
Furthermore, these diets plans don’t lead to lasting weight loss, per the National Center for Complementary and Integrative Health. Detox programs, cleanses and other very-low-calorie fad diets have no proven benefits and may worsen existing health conditions.
As the Mayo Clinic points out, the key to lasting weight loss is to change your diet and exercise habits rather than starving yourself or skipping meals. That’s why the general recommendation is to lose no more than 2 pounds per week.
So, while you may not be able to lose 10 pounds in two weeks, following the above tips will put you well on your way to hitting your goal weight and keep you healthy in the process.
Ready to Lose Weight?
Shrink Your Portion Sizes
“One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there’s no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portionsespecially of sugary, fatty and other nutrient-poor foodsyou can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step .” Elisa Zied, MS, RDN, CDN, author of Younger Next Week
Read Also: What Can I Drink During Intermittent Fasting
Why You May Not See Results
Although there is research supporting the effectiveness of intermittent fasting, there are many reasons you may not see results. It may sound counter-intuitive, but you may not be eating enough calories during your fasting window. If you severely restrict calories, it can backfire. Sudden under-consumption can lead to metabolic adaptation, a process where your body becomes more efficient at using energy and storing fat which means youll burn less calories. The goal is not to count calories and cut them, its to eat minimally processed, nutritious foods during your eating window until you are full.
If you eat ultra-processed, energy-dense foods during your meals, that could be another reason why youre not getting the results you desire. Fasting can help you burn fat, but it doesnt mean that its magic! Remember to fill your plate with lean proteins, complex carbs, and healthy fats.
Finally, make sure you drink plenty of water during your fasting window. Hydration helps you feel full and satiated, and its easy to mistake thirst for hunger. If youre not hydrated when you approach your eating window, you may be prone to choose and eat ultra-processed foods.
A Different Gut Microbiome Profile
Time-restricted feeding has also been shown to modify the gut microbiota, or the collection of microorganisms living in the gut. Like other aspects of our metabolism, our gut microbiomes ideally change routinely throughout a 24-hour period, according to a circadian rhythm that is largely dictated by when we eat. In fact, the daily cycling of the gut microbiome is thought to be a biological clock of sorts. This clock helps regulate metabolic activity in various tissues throughout our body, including our brain.
Weve known for a long time that what we eat can change our gut microbiota. But many animal studies have revealed that when we eat can also impact our gut microbes. According to a 2020 study, mice that fasted for 16 hours every day for 30 days showed increased levels of Akkermansia and reduced levels of Alistipes bacteria, compared to mice that werent subjected to fasting. More Akkermansia and less Alistipes are associated with reduced intestinal inflammation and decreased fat accumulation in the liver. Therefore, many of the benefits of fasting likely come from the alteration of our gut bacteria.
Don’t Miss: Am I Doing Intermittent Fasting Right
You Can Lose Weight Intermittent Fasting Too
So what do you think? Does anything Ive said resonate with you or make any sense?
Looking back on how hard I struggled before with losing the same 10-15 pounds over and over and over for years, I can see that intermittent fasting plus these five things Ive just shared with you have made all the difference.
If youre new to fasting or even have tried it and are not getting the results you desire, I encourage you to try switching up your approach some.
You might be surprised at how great you do!
S To Get Started On Intermittent Fastingthe Healthy Way
STEP 1: Start Preparing Now
Dont put your health off.
TAKE A SMALL ACTION RIGHT NOW: Do something today to move forward, even if its just downloading my best-selling, results-getting program The 3-Week Intermittent Fasting Diet
Its best to start intermittent fasting during a less stressful week as it does take a bit of preparation .
If this week isnt ideal, then schedule a date in your calendar right now for when youll start.
STEP 2: Clear Out Your Fridge And Pantry.
Dont keep tempting foods lying around.
It will trip you up on those bad days. You wont always feel motivated to stick to intermittent fasting, so make it easier for yourself to succeed.
STEP 3: Restock With healthy Foods.
Ensuring you have plenty of healthy foods around is essential. Here are some of the basic categories:
- Green leafy vegetables,
- Healthy fats
- Some nuts and seeds,
- Some fruits like avocados and berries.
STEP 4: Be Prepared For Keto Flu
If youve been eating a lot of sugary and high-carb foods, then youll probably experience keto flu..
WHAT IS KETO FLU? As your body adjusts to burning fat instead of sugar, youll initially feel dizzy, hungry, tired, and may even have headaches.
6 TIPS FOR GETTING OVER KETO FLU:
STEP 5: Have A Support Group
Read Also: What Can I Eat When I M Fasting
Replace Refined Carbs With Healthy Alternatives
“Spaghetti squash is a great alternative to pasta,” says Shaun T, celebrity fitness trainer and creator of Insanity, Max:30 and Hip Hop Abs. “I love pairing it with homemade spaghetti sauce so I feel like I’m eating noodles but am getting a dose of vegetables instead!” Just make sure you don’t pair it with the unhealthiest pasta sauces in America.
Reassess Your Body’s Needs Regularly
“Keep track whether that’s every day, week or two to make sure you’re on track and if not go back over your plan of action and tweak it nothing’s set in stone and it has to work for you not someone else! If it’s not working, reassess other alternatives that do. There are many routes to the same destination. This doesn’t mean giving up on your goals, it means finding new ways to achieve them that works for you.” Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.
You May Like: What Is Daniel Fasting 21 Days
How Much Weight Can You Lose With Intermittent Fasting
The amount of weight you can lose through intermittent fasting depends on your starting weight, medical conditions, type of food you eat on your non-fasting days, and other factors like your lifestyle, age, and activity level.
For example, if you choose to eat sugary desserts, drinks, and refined, ultra-processed carbs during your non-fasting days, a fast may not help you lose body fat.
However, if you pair intermittent fasting with healthy eating, you can experience healthy weight loss. A systematic review of 40 studies published in Molecular and Cellular Endocrinology found intermittent fasting was effective for weight loss, with a typical loss of seven to eleven pounds over ten weeks. If you weigh roughly 200 pounds, that equals a five percent loss of your total body weight in just ten weeks.
You might want a quick weight loss fix, but experts recommend you dont try to speed up the process. The Centers for Disease Control and Prevention and the UKs National Health Service recommend you shoot for a safe rate of one to two pounds per week.
According to the CDC, if you lose weight gradually and safely, youll be more successful at keeping it off. So, the average weight loss per week with intermittent fasting is safe, effective, and long-term.
What Is Intermittent Fasting
There are many studies documenting the benefits of fasting which include lowering the risk of type 2 diabetes, reducing cholesterol levels, enhancing the bodys resistance to oxidative stress , reducing inflammation and weight loss! The weight loss benefit is how I first got introduced to Intermittent Fasting .
Like most other approaches to weight loss, the overall goal is to reduce calories without malnutrition. However, compared to the other approaches, Intermittent Fasting is focused on *when* to eat and when not to.
There are many different kinds of IF but for this quick start guide, I will be sharing the style Ive adopted and has worked for me.
Benefits Of Intermittent Fasting
Experts note a number of benefits from brief fasts. According to Kantor, they include increased longevity, improved brain function, improved insulin regulation, stronger resistance to stress, improved satiety, benefits of endogenous hormone production, and increased mental clarity.
And no, skipping breakfast will not cause your metabolism to slow down or put you into “starvation mode”. It takes a much longer period of time for that to happen.
Getting Started With Intermittent Fasting
Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.
The longer you fast each day, the better. Dont worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until its time to eat.
Its best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. Ill then have my first meal of the day and a snack or two a few hours later. Once 8 oclock rolls around, its back to fasting.
My experience with intermittent fasting is that its best to start with a 16 hour fast for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.
You dont have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.
You May Like: How Fast Does Fasting Lose Weight
You Are Not Eating Enough Protein
If you find that your meals cannot carry you across your fasting period to your next eating window, then you might need to adjust your diet.
Consider including more lean protein in your diet. It does not matter the type of protein, vegan and animal protein, all are fine.
Proteins can help keep you full till your next meal. Furthermore, if you are exercising during this period, proteins are important for building your muscles and protecting your bone health.
Your meals should have healthy fats, carbs, leafy greens, and proteins.
What To Eat With Fasting
Ive found most people who have trouble with their weight do better eating a lower amount of carbs. Im not saying you have to cut them out completely but you should focus on lowering them to boost weight loss. People who are naturally athletic and have more trouble putting on weight do better with lower fats and higher carbs and protein.
You should calculate your BMR to give you a ballpark picture of how many calories your body burns in a day. Then you should keep your calories under that number. You dont have to count your calories for the rest of your life but you should do so for at least for a little while so you can figure out what you should be eating in a day.
Focus on eating real whole foods. Higher protein diets have also been found to be beneficial for weight loss. Avoid starchy, sugary, and carb-rich foods especially those from refined grains and flour. Lastly, make sure youre avoiding bad vegetable oils that could also promote weight gain.
Should you exercise during fasting?
When it comes to exercise youll drop more poundage by working out along with your fasting . I prefer to do cardio in the mornings when Im fasting for an extra fat burn . Then doing a strength training workout later in the day can help to tone up and burn stubborn fat from your body.
Can you lose a pound a day fasting?
Will you lose weight if you fast for 24 hours?
The Last Word
Don’t Miss: What Is The Best Form Of Intermittent Fasting