For example, according to Harvard Health Publishing, if you weigh 185 pounds, a half hour on the elliptical trainer burns about 400 calories. If you weigh 155 pounds, you burn 335 calories in the same amount of time. A very brisk walk at a 4.5-mph pace burns just 222 calories for a 185-pound person in 30 minutes, and 186 calories if you weigh 155 pounds. If you want to shed two pounds a week, you’ll want to stay in a calorie deficit, which is the shortage of calories relative to the amount needed to maintain your current weight, explains Valdez. Turn up the cardio and add high interval training a few times a week. This balance focuses on improving cardiovascular health while boosting metabolism.
That upcoming event for which you want to look your very best is only three weeks away ‘ but that doesn’t mean you can drop a significant amount of weight by then. Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men’s Health, and Prevention magazines. Her freelance writing has been featured in Women’s Health, Runner’s World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
Losing 10 pounds in a week may sound like a daunting task, but with the right approach and determination, it is achievable. Here are some tips and strategies to help you reach your weight loss goal:
1. Follow a Strict Diet Plan
As such, you could gain as much as five pounds in a matter of hours. It all depends on how much hydrating fluid you consume after your water cut. Losing ten pounds in a week means committing to the process and ignoring cravings and hunger pangs. If you don’t think you can do this, you should look for a more conservative diet and resolve to losing weight more slowly. So, instead of training like a pro athlete, commit to working out 3-4 times a week for minutes each time. This should be doable for most people and sufficient to enhance your weight loss efforts.
One of the most important factors in losing weight quickly is following a strict diet plan. Cut out unhealthy and processed foods, sugary drinks, and high-calorie snacks. Focus on consuming lean protein, vegetables, fruits, and whole grains.
2. Increase Your Water Intake
Drinking plenty of water throughout the day can help boost your metabolism and suppress your appetite. Aim to drink at least 8-10 glasses of water daily to stay hydrated and aid in weight loss.
It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Weight loss ‘ especially the sustainable, long-term kind ‘ can be challenging and feel isolating. Rest assured, though, that this doesn’t mean you need to participate in daily, intense exercise.
3. Engage in High-Intensity Workouts
Incorporating high-intensity interval training (HIIT) into your exercise routine can help burn calories and shed pounds quickly. Try performing short bursts of intense exercise followed by brief rest periods to maximize fat loss.
By continuing the lifelong habits that you’ve learned, you can then maintain your goal weight for the rest of your life. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days. “Walking speed directly affects your calorie burn. Picking up your pace from a stroll (2 mph) to a moderate walk (3 mph) burns 33% more calories,” says Davis. Brett Durney, co-founder, personal trainer and running coach at Fitness Lab, developed this walking plan best suited for those who already do some walking each day. The military diet is a low calorie diet that promotes weight loss.
4. Get Plenty of Sleep
Instead, she prioritizes her mental health so the physical can then fall into place. Heidi Borst is a freelance journalist, healthcare content writer and certified nutrition coach with a love of all things health and wellness. Her work has appeared in The New York Times, The Washington Post, National Geographic, Good Housekeeping, MSN, Yahoo and more. Based in Wilmington, North Carolina, Borst is a lifelong runner and general fitness enthusiast who is passionate about the physical and mental benefits of sleep and self-care. Don’t get discouraged if the weight doesn’t come off as fast as you’d like, adds Dr. Ascher.
Sleep plays a crucial role in weight loss and overall health. Aim to get at least 7-8 hours of sleep each night to allow your body to rest and recover. Lack of sleep can lead to weight gain and hinder your weight loss efforts.
5. Stay Consistent and Motivated
Consistency is key when trying to lose weight quickly. Stay motivated by setting realistic goals, tracking your progress, and rewarding yourself for achieving milestones. Remember that losing weight takes time and dedication, so don’t get discouraged if results aren’t immediate.
Frequently Asked Questions
Q: Is it safe to lose 10 pounds in a week?
A: While losing 10 pounds in a week is possible, it may not be safe or sustainable for everyone. It is important to consult with a healthcare professional before embarking on any extreme weight loss plan.
Q: Can I keep the weight off after losing 10 pounds in a week?
A: Maintaining weight loss requires long-term lifestyle changes, including healthy eating habits and regular exercise. It is important to develop healthy habits that you can sustain over time to prevent regaining the lost weight.
