How To Lose 10 Pounds In A Week October 19, 2016

So, you have been waiting for this event for weeks, anticipating the fun you are going to have and daydreaming about how wonderful you are going to look in that absolutely amazing dress you ordered online. The dress arrives a week before, but horrors! You are not being able to zip it up! Even if you did manage to hold your breath and zip it, it looks like you might burst out of it any moment! So, what do you do? Go shopping again?

No, you just need a few tips that will help you lose a few pounds, and that too, super quickly!

However, don’t starve yourself in order to lose those few pounds, instead, opt for nutrition-dense, negative-calorie foods that will help you burn more calories than you eat. Since you have only 7 days to lose 10 pounds, exercising will help you to lose weight a lot quicker.

That said, weight loss depends on many factors such as metabolic rate, medical issues, genes, etc. Also, note that this is a short-term weight-loss diet plan. If you follow this for more than a week, you may fall sick.

In this article, you will know what to eat, which exercises to do, and what changes to make in your lifestyle to get to your target weight and fit into that gorgeous dress.

How To Lose 10 Pounds In A Week?

Given here are few effective methods to lose weight

  1. 7-Day Diet Plan To Lose 10 Pounds
  2. Exercises You Should Do
  3. Lifestyle Changes

1. 7-Day Diet Plan To Lose 10 Pounds

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This diet plan brings your calorie intake per day down to as low as 1000 calories and then again gradually increases your calorie intake to around 2000 calories on the seventh day. The goal is to make you lose weight without a drastic drop in calorie intake. This way the body will not go into “famine mode”. This will help your body to keep your metabolism and digestive system active, making you shed more weight than you would have if you were on a crash diet.

Day 1

Early Morning1 glass warm water, 1 tablespoon honey, and half a lime.

1 bowl oatmeal (non-flavored) with 1/2 an apple.

2 slices multigrain bread and a whole boiled egg.


Tuna sandwich.

Lettuce and assorted vegetable salad.

Post- Lunch1 cup fat-free yogurt.
Evening Snack1 cup green tea and 1 multigrain biscuit.

Baked sweet potatoes, broccoli, and carrots.

Lentil soup with veggies.

Why This Works – This diet plan does not demand you to make unrealistic calorie cuts. Starting your day with warm water, honey, and lime kick starts your metabolism and mobilizes stored fat. Oatmeal or whole eggs give you the energy to get through the day. On this day, eat more veggies.

Day 2

Early Morning1 cup green/black tea with 1 tablespoon honey and a dash of lime.
Breakfast1 glass of fruit smoothie.

Chicken breast wrap.

Vegetable clear soup.

Post- Lunch1 apple.
Evening Snack1 cup green tea and 1 multigrain biscuit.

Veggie kebab (capsicum, tomato, mushroom, and zucchini).

Butternut squash soup.

Why This Works – A little lower in calories, this day’s diet requires you to eat more fruits. In the evening, if you don’t want to drink black/green tea, you can bank on fresh fruit juice or a bowl of fruits. This gives your body the perfect balance of nutrition and natural fruit sugars from the fruits.

Day 3

Early Morning1 glass warm water, 1 tablespoon honey and half a lime.

1 slice of multigrain bread and scrambled egg white.

Kellog’s Special K(non-flavored) with strawberries.

LunchVegetable clear soup or cabbage soup.
Post- Lunch1 orange.
Evening Snack1 cup green tea and 1 multigrain biscuit.

Baked salmon with sauteed broccoli and asparagus.

Blanched spinach, broccoli and asparagus.

Why This Works – This day-3 diet plan significantly lowers your calorie intake. For lunch, you can have soup, which will make you feel full for a longer time. Dinner is also nutritious but ultra-light, which will keep your metabolism running.

Day 4

Early Morning1 glass of warm water with 1 tablespoon apple cider vinegar.
Breakfast1 glass Kale, celery, flaxseeds and tomato juice.

Turkey salad or sandwich.

Veggie lettuce wrap.

Post- Lunch1 glass watermelon juice.
Evening Snack1 cup green tea and 1 multigrain biscuit.
DinnerAny light soup.

Why This Works – All the ingredients in the breakfast smoothie are nutrition-dense and are negative calorie foods, i.e., they will help you burn more calories during their breakdown than the calories they give you. This day’s diet allows you to consume 1000 calories.

Day 5

Early Morning1 cup green/black tea with 1 tablespoon honey and a dash of lime.
Breakfast1 bowl fruit salad.
LunchTomato, broccoli, spinach salad with light dressing.
Post- Lunch1 glass orange juice.
Evening Snack1 cup green tea.

Brown rice with Asian-style sautéed vegetables.

Indian-style mixed vegetable curry and 1 whole wheat bread.

Why This Works – Again on the 5th day, do not consume more than 1000 calories. The diet plan recommends that you eat light the whole day. This will help you burn the mobilized fat.

Day 6

Early Morning1 glass warm water, 1 tablespoon honey and half a lime.

1 bowl oatmeal.

1 banana.

LunchCucumber, tomato, onion and lettuce sandwich (no mayonnaise) with Dijon mustard.
Post- Lunch1 cup fat-free yogurt.
Evening Snack1 medium bowl green grapes.

Chicken soup with minced veggies.

Boiled mung beans salad.

Why This Works – On the 6th day, you can consume a little higher than 1000 calories. This is done to prevent your body from going into “famine mode”, where it starts to store everything you eat. It will also help you lose weight the right and healthy way.

Early Morning1 glass of warm water with 1 tablespoon apple cider vinegar and 1 tablespoon maple syrup.
BreakfastCereal (non-flavored) and milk.

Vegetarian or chicken wrap/sandwich.

Any salad with a light dressing.

Post- Lunch4 almonds or 1 cup fat-free yogurt.
Evening Snack1 cup green tea and 1 multigrain biscuit.

Baked capsicum and chickpeas.

Vegetable/chicken/mushroom soup with lots of chopped garlic

Grilled or baked fish with yogurt dip.

Why This Works – On the 7th day, relax your body and help your digestive system by starting your day with warm water, apple cider vinegar, and maple syrup. Also, the almonds after a light lunch will provide your body with the good fats, which will support your brain function. Have a protein-rich dinner to make your hair, skin, and nails look healthy.

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2. Exercises You Should Do

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Exercising is very important when it comes to losing weight without crash dieting. It will speed up the weight loss by keeping your metabolism active, supporting the digestive system and preventing hormonal imbalance.

  • Power Walking

Simple, lazy or moderate-paced walking won’t do the trick. If you want to lose 10 pounds in one week, you have to power walk. Wear walking shoes to support your heels and calf muscles. Start by moderate paced walking and then slowly increase the speed. Slow down again if you need to catch your breath. Do this for at least 20 minutes every day.

  • Running

Running can help you lose fat from the lower body and also from your neck and face. Wear running shoes and warm up before you start running. Start by slow or medium-paced jog and then increase your speed. Initially, you can walk and run in intervals for at least 20 minutes. From Day 3 of your 7-day timeline, start running for 15 minutes. Find a park or trail to run.

  • Rope Jumping

Rope jumping is great for your heart health and also aids fat loss. Practice the “basic bounce” by letting the rope slip under your feet while you jump 2 inches off the floor. Swing the rope while keeping your elbows close to your body and move your arms and wrists in a circular motion, not the shoulders. Practice this for 10 minutes.

  • Staircase Exercises
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Staircase exercises will help you lose weight rapidly and also tone your muscles. The best part is you can find stairs everywhere. Wear running shoes and run up and down the stairs for at least 10 minutes. Make sure to warm up first. You can stop for a while to catch your breath. Here is how you can use staircases to do triceps dips, lunges, push-ups, and two-footed jump. For these 10 days, prefer stairs to elevators.

  • Cardio

Incorporating a 10 minute cardio workout routine will help to keep your heart healthy, improve blood circulation, lower bad cholesterol, improve skin health, and of course, help you lose weight. Here is how you can burn fat in no time by practicing cardio at home every day.

  • HIIT (High-Intensity Interval Training)

HIIT has gained much popularity recently. It accelerates the weight loss process and tones your muscles. Start by warming up and then doing high-intensity cardio for 1 minute. Take rest for 15 seconds. Repeat this set for 10 minutes.

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3. Lifestyle Changes

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  • Rest

While you are working hard to lose 10 pounds in 1 week, your body and mind deserve a good amount of rest. Allow yourself to take power naps in between work or just close your eyes for 5 minutes and sit still, not thinking about anything. On day 4 and 5, you will be on only 1000 calories, therefore, do not opt for rigorous workouts. Stick to medium-paced walking for about 15 minutes.

  • Sleep

Less than 7 hours of sleep leads to obesity. Therefore, sleep for at least 7 hours a day to help your body lose weight. Go to bed early and wake up early so that you can workout early in the morning to keep yourself fit and active all day long. Also, you will get the time to eat breakfast before you engage yourself in the daily chores.

  • Detox Drinks

Detox drinks are one of the most healthiest and easiest ways to lose weight quickly. Detox drinks help you flush out toxins, cleanse your system and mobilize stored fat. Make it a habit to drink warm water or any other detox drink to flush out the toxins through the day.

  • Do What You Love To Do

Take out time to do what you love to do. It may be watching Friends or going on adventure trips. If it makes you happy, your mind will be more relaxed and your mood will be uplifted, which in turn, will help you to lose weight.

  • Play A Sport

It is recommended that you play any sport that requires significant physical movement – squash, badminton, soccer or baseball – at least thrice a week. Playing a sport will keep your metabolism active; hence, it will help to burn the stored fat, prevent fat accumulation, and build muscle and bone strength.

  • Quit Alcohol

Alcohol is one the reasons fat accumulation takes place. Alcohol is broken down into sugar. This sugar gets accumulated as fat when there is too much alcohol in the system, and you don’t burn enough calories. Therefore, avoid alcohol if you want to lose weight.

  • Opt For Body Massages

Go for a full body massage. Within these 7 days, a full body massage can help you relax, improve blood circulation, curb hunger pangs, and increase fat mobility. For those who want to lose weight over a period of 2-3 months, go for full body massage twice a month.

  • Try Essential Oils

Essential oils are known for their fragrance and healing properties. Essential oils can also help you lose weight by curbing appetite. Dab a little essential oil on your handkerchief and take a whiff whenever you feel hungry.

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Now that you know how to lose 10 pounds in a week, what are you waiting for? Give this diet plan a try and let us know about your experience by commenting in the box below.

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.