7 Steps to Lose Pounds in Just One Week

While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat. Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week. However, this isn’t to say you can’t lose that much weight and still look leaner. While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.

This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water. Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water. Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention. Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.

Here are the 7 steps you should follow in order to lose 10 pounds in a week.

1. Eat Fewer Carbs and More Lean Proteins

You can lose several pounds by following a low-carb diet for just a few days.

In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.

A short-term decrease in carb intake can also reduce water weight and bloating.

This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.

Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism.

Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.

BOTTOM LINE:Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps.

2. Eat Whole Foods and Avoid Most Processed Junk Foods

When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.

These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.

During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.

Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.

BOTTOM LINE:In order to help you achieve the 10 pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies.

3. Reduce Your Calorie Intake by Following These Tips

Reducing your calorie intake may be the most important factor when it comes to weight loss.

If you aren’t eating fewer calories than you expend, then you will not lose fat.

Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).

Here are a few simple tips to reduce calorie intake:

  • Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
  • Eat only at meals: Reduce all snacks and don’t eat anything after dinner.
  • Cut your condiments: Eliminate calorie-dense condiments and sauces.
  • Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
  • Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
  • Don’t drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.

BOTTOM LINE:Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose so much weight in just one week.

4. Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your appearance.

Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength.

Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight.

Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting.

High-intensity interval training (HIIT) is another very effective training method.

Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise.

Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones.

You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:

  • Session 1: 10 x 20-second sprint with 40 seconds rest
  • Session 2: 15 x 15-second sprint with 30 seconds rest
  • Session 3: 7 x 30-second sprint with 60 seconds rest
  • Session 4: 20 x 10-second sprint with 20 seconds rest

BOTTOM LINE:Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores. They can also boost your metabolism and provide other benefits.

5. Be Active Outside of the Gym

In order 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 aren’t exercising also plays a very important role in weight loss and obesity.

For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise.

Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.

BOTTOM LINE:Increasing your daily activity is a great way to burn extra calories and lose more weight.

6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly

Intermittent fasting is another effective and proven tool for dropping fat.

It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.

There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.

If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.

BOTTOM LINE:Intermittent fasting is an excellent method to reduce calorie intake and lose weight.

7. Use These Tips to Reduce Water Retention

Several other methods can help you drop water weight and appear leaner and lighter. These include:

  • Take dandelion extract: A supplement called dandelion extract can help reduce water retention.
  • Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water.
  • Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.

BOTTOM LINE:Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to.

5 Foods You Can Eat a Lot of Without Getting Fat

One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.

The problem is that different foods can have vastly different effects on hunger and satiety.

For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.

Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.

1. Boiled Potatoes

Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t. Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch. Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.

2. Whole Eggs

Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients. Most of the nutrients, including about half of an egg’s protein, are found in the yolk.

3. Oatmeal

Oatmeal is a type of porridge or hot cereal, that is often consumed for breakfast. It’s incredibly filling and ranks third on the satiety index. This is mainly due to its high fiber content and ability to soak up water.

4. Broth-Based Soups

Liquids are often considered to be less filling than solid foods. However, research shows soups may be more filling than solid meals with the same ingredients. When the soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.

5. Fish

Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese. They’re also loaded with high-quality protein, which is known to be very filling. In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.

5 Health issues in your 30s you shouldn’t ignore

There are certain health issues that begin to manifest in our 30’s that you should definitely not ignore. Yearly well-woman visits become of the utmost importance in preventative health care in order to catch any signs or symptoms of life-threatening diseases such as cancer that can strike any one of us. Making sure that all of your medical tests and vaccinations are current is also very important. But most important of all is learning how to listen to your own body and consulting your physician if anything seems out of the ordinary.

1. Unexpected and unwanted weight gain that seems impossible to shed.

As we enter our 30’s, the unfortunate reality is that our metabolism begins to slow down, making weight maintenance and weight loss that much more difficult. In order to stimulate your slowing metabolic rate, it is important to maintain a regular exercise program of aerobic activities as well as eat a healthy diet rich with fresh fruits and vegetables and low in saturated fats. If you are doing all of these things and still have trouble maintaining a healthy weight or shedding unwanted pounds, it could be a sign of an underlying health issue such as an underactive thyroid, a food intolerance, or a hormone imbalance. Do not simply assume that your weight gain is merely age-related. If it feels unnatural, consult your physician for further testing.

2. Newly formed or changing moles or dark spots on your skin.

Melanoma is one of the most common cancers that occur in women age 30 or younger. It is due to spending long hours basking in the sun in our younger years. And around the age of 30 is when it begins to catch up with us and will manifest in the appearance of new moles or skin spots. If left untreated, melanoma can be life-threatening, so it is essential to not ignore any of the following symptoms and consult your doctor right away if you notice any of these.

  • The appearance of any new mole or a change in color or shape of an existing mole.
  • New freckles, age spots, or patches of thick skin that resemble a scar.
  • The appearance of dark streaks under your fingernails or toenails.
  • Darker bands of skin begin appearing around your nails.

3. Problems getting pregnant.

Around the age of 30 is when female fertility begins to decline as a result of less frequent ovulation, decreased amount of eggs, and less cervical fluid. However, with women having children much later in life now, not all fertility issues are age-related. If you are having trouble conceiving, it could be the result of an underlying problem such as a hormone imbalance, thyroid problems, or tumors or cysts in your reproductive organs.

4. Unexplained or abnormal vaginal bleeding.

While stress can cause all sorts of irregularities with your menstrual cycle, your body will very quickly readjust and return to normal. As we approach our 40’s and perimenopause sets in, our cycles can become equally erratic. But if you start noticing abnormal and erratic cycles in your 30’s, it could be the result of a medical issue that needs to be addressed. Erratic periods and abnormal bleeding could be indicative of polyps or tumors as well as infections or cancers. Do not ignore these signs and symptoms in your body.

5. Increased hair loss.

While it is normal for women to lose approximately 50-100 strands of hair daily, more severe hair loss is an indicator that there may be an underlying medical problem. Your body could be iron deficient or low in Vitamin D intake. Vitamin D deficiencies have been linked to diabetes, heart disease, and certain cancers. If you begin noticing an unexplained and pronounced hair loss over an extended period of time, be sure to consult your doctor.

Conclusion

Also, we age and enter our 30’s, our bodies slow down the production of collagen which is essential for healthy skin. While many of the above symptoms may be related to underlying health issues, a lot of these issues can be prevented by maintaining a proper diet rich in necessary vitamins and minerals which will provide our bodies with the nutrients necessary to prevent many age-related medical conditions as well as help you to regain your skin from sagging caused by age and gravity. If you are experiencing any of the above symptoms including severely dehydrated and sagging skin, it is important to consult your physician for routine blood work and testing to rule out any underlying health concerns.