Coming lose 10 pounds in a week is a really lofty goal, but it might be achievable if you’re willing to stick to a strict diet and exercise routine. You should expect to lose a maximum of 2 to 3 pounds of fat in a week, and the rest of that slim down will come from excess water weight. While you might not get together your exact 10 pound goal in a week, you can visually slim down within a few days through lifestyle tweaks, and use the 1 week diet to jump start long-lasting weight loss.
Make Aggressive Calorie Goals:
Your first priority for fast weight loss cut calories as much as possible. Your First week diet will drive your calorie intake down as much as possible to go faster weight loss without cutting calories so much that you’ll enter hunger mode and resist losing fat.
Start finding your lower calorie limit by using an online calculator to estimate your daily calorie needs. While you’ll be working out daily more than the course of the week, set the calculator to assume you’ll be active for about an hour a day.
Your minimum calorie need is either half your daily calorie burn or 1,200 calories for women and 1,800 calories for men whichever is more.
Encourage Your Metabolism with the Right Foods:
Let’s cut through the hype no single food will make you burn down thousands of extra calories each day. But eating plenty of protein can up your metabolism and could help you burn an extra few hundred calories daily. You’ll burn about 30% of the calories in protein during digestion. So, if you eat 300 calories’ worth of bend chicken breast (which is almost 100% protein), you’ll burn up to 90 calories just breaking it down. So subbing out carbs and fat for protein will make better your weight loss.
Start your day with egg whites top with plenty of fibrous veggies, snack on a low calorie protein shake or a handful of pumpkin seeds, and include lean meats, fish, tofu or beans at each meal. Aim for 20 to 30 grams of protein at each meal, and eat 5 to 6 meals each day.
That’s not to say carbs aren’t main too. You’ll need ‘main to stay energized and motivated for the week. But choose carbs that are packed with fiber think quinoa, brown rice, whole-wheat bread, beans and legumes. Fiber makes your food tougher to digest, so it has similar metabolism-boosting benefits as protein.
Say Bye to Sodium:
Sure, sodium creates your food taste great, but it also makes you swell – the last thing you want when you need to lose weight fast! Plainly getting rid of the excess sodium in your diet by shifting your diet to whole, unprocessed foods might lower your salt intake enough to lose 5 pounds or more.
Track of your sodium eating along with calories you should cap your eating at 1,500 milligrams daily, max.
Work Out Hard, Then Taper Off:
When you need to lose 10 pounds fast, it’s “go big or go home” at least for the first part of your week. To get the best results, you’ll want to push yourself hard for the first few days of the week. Hard workouts raise your metabolism for up to two days, and certain exercises trigger hormonal changes that make it easier to lose fat. And visibly, these workouts will torch calories to help you lose more fat.
Rotate one day of full body strength training with one day of interval training workouts for the first four days of the week to jump start your weight loss. Take in plenty of squats and dead lifts on your power training days to maximize the release of fat-burning hormones. Then do low collision but high-intensity sprints.
After your 4 day burst, adjust your workouts to lower the intensity.
Why the taper?
Your bursts of activity early in the week make microscopic tears in your muscle tissue. These tears create your muscles fill up with water. Tapering off your workouts later on in the week gives your muscles lots of time to heal, so you’ll lose that extra water weight and see a bigger difference on the scale. Slimming Tweaks:
Between diet and lifestyle tweaks, you’ve done all you can to lose the 10 pounds fast – but you still have a few slimming tricks up your sleeve. Make sure you’re wearing the right undergarments to eliminate any lumps or bumps.