How to lose 10 pounds in a week

by Hara Hagikalfa · 14 comments

Learning how to lose 10 pounds in a week is difficult but not impossible. Weight loss is a problem for many people and for long lasting result, you need to follow a healthy plan based on natural methods and techniques. However, there are cases where you need to take rapid measures in order to lose weight fast. We outlined how to lose weight in a week in one of our previous articles, so in this article we will go a step further by outlining what you can do if you want to lose 10 pounds in one week.

Is it possible to lose 10 pounds in a week?

It is possible (because you will lose water weight) but difficult and it is not always suitable for every person or situation. Below we will explain in detail how to lose 10 pounds in 7 days and you can decide whether this method is appropriate for you or not. Always have in mind that before engaging into any diet or intense workout schedule you need to consult your doctor.

How can you lose 10 pounds in a week?

To lose 10 pounds in a week you need to save 35000 calories in a period of 7 days. One pound of fat is approximately 3500 calories so to lose 10 pounds you need to create a calorie deficit of (10 x 3500) 35000 or 3500 calories per day. This of course does not account for the water weight you will normally lose during the first days of your diet.

If you take in account that the recommended daily calorie intake for men is between 1800-2000 calories per day and for women 1500-1800 then you can easily recognize that you cannot save 3500 calories per day in order to lose 10 pounds of fat in one week. If this is confusing have in mind that:

Losing 10 pounds in a week may be possible because you will lose water weight as well but losing 10 pounds of fat in a week is impossible because you there is no way to save 3500 calories per day even if you do not eat or drink anything. This also depends on your current weight but in real terms, it will not happen. Do not also forget that the healthy weight you can lose in a week is 1-2 pounds.

How to lose 10 pounds in a week – the diet plan

Despite the fact that you may not be able to lose 10 pounds in a week, there are many things you can do to start losing weight. It may take more than a week to lose 10 pounds but at least you know that you are on the right track. Dieting is one of the tools to use and this is what we are going to explain in this section.

You need to adjust your diet and exclude certain food items that are high in calories, fat and sugars and give more preference to low fat products and items that are low in calories.

Examples of foods to avoid: Red meat, full fat dairy products, sodas, sweets, chocolate, cookies, alcoholic drinks, salad dressings, soy products, cakes. In general, avoid fried and processed foods and prefer steam boiled or barbecued.

Examples of foods to include in your diet: fish, low fat dairy, green tea, fruits, vegetables, water, lean meat, legumes, soups and salads.

How to lose 10 pounds in a week with exercise

Besides dieting, the other tool you can use to lose weight is exercise. Exercise and physical activity is the only way to burn more calories per day and lose pounds. Below you can find a sample workout plan that you can follow but as we said above before starting to exercise you need to confirm your physical condition with your doctor.

Day 1 Walking (moderate) 15 minutes 90
Running – 6/mph 20 minutes 350
Weight Training 30 minutes 315
Day 2 Walking (moderate) 15 minutes 90
Weight Training 30 minutes 315
Step Aerobics 30 minutes 500
Day 3 Walking (moderate) 15 minutes 90
Step Aerobics 30 minutes 500
Day 4 Running – 6/mph 40 minutes (with small breaks every 10 minutes) 700
Day 5 Rest Day
Day 6 Walking (moderate) 15 minutes 90
Weight Training 30 minutes 315
Day 7 Step Aerobics 30 minutes 500


Exercise Tips to make the most of your workout sessions:

  1. Learn how to perform the different exercises correctly especially when weight lifting. Ask your trainer for advice.
  2. Do not make big breaks between sets. Small breaks (30 -60 seconds) are better for faster results
  3. Always have a bottle of water with you while exercising to ensure that you replace the liquids lost from sweating
  4. When doing weight lifting try to keep the number of exercises between 6-8 and try to use exercises that cover all body muscles.

How to lose 10 pounds in a week without exercise

If you do not want to follow a pre-defined exercise schedule or a formal diet plan, you can still make an effort to lose 10 pounds in a week by following the weight loss tips below.


Before beginning this 7-day challenge, consult your doctor to ensure your body and state of health are capable of such rigorous activities. Fast weight loss can sometimes create other health problems and this is highly undesirable. If your doctor decides you are in good health, gather all your willpower and energy, and get set to go.


To begin your difficult journey you will need a jump-start. What you should do on day one is follow a very strict diet, which will help you get into the mood for fast weight loss. To start, you should eat a healthy breakfast such as cereal and low-fat milk, during the day you should only eat a couple servings of fruit, followed by a low-fat yogurt in the evening. In addition, you need to ensure that you drink a lot of water and/or green tea. Remember that this is only a jump-start for the first day, and should not be continued after day one.


For the rest of the week you will limit the number of calories you consume through food. A good way to lower your caloric intake is to cut your food portions in half, and drink an ample amount of water. Water will keep your stomach full and lessen your desire for food, which means less calories consumed. Do not try to skip meals and then eat more; this is not the correct approach for fast weight loss. The correct way to approach fast weight loss is by eating small meals every 3-4 hours. Try to prepare your food on smaller plates; this will give you a more realistic understanding of how much you are eating.


You need to understand that to lose 10 pounds in a week you will have to dramatically reduce the calories you consume on a daily basis. In order to lose one pound you need to burn 3500 calories more than you consume, this means that the calories you consume through food should be minimal. Therefore, during this week you should completely cut out: Soft drinks, sweets, chocolates, snacks, dairy products, canned food, processed food, fast food and fried food. You should also limit the consumption of carbohydrates and proteins. You are encouraged to eat fruits, such as apples and oranges, green vegetables, fish, white meat, and salads with no dressing.


As mentioned previously, breakfast is necessary, while dinner is obsolete for the next 7 days. Start your day one hour earlier than usual and spend 10 minutes doing stretching exercises to wake up all your muscles, and then walk for 20 minutes (you can also run for better results). Head back to your house, take a quick shower, and then eat a healthy breakfast of cereal and low-fat milk. After returning home from work in the afternoon, rest for about 30 minutes, and then exercise for 45 minutes to 1 hour. During this time you can walk, run, and do weight lifting exercises. Your goal is to work your muscles, and force your body to burn more energy. Do not just go through the motions of the exercises; you need to ensure that you push yourself to the limits.


Dinner for the next 7 days is obsolete. As we mentioned before, this week will be drastically different from what you are used to. One big difference is the absence of dinner. To keep your stomach occupied you can drink water and green tea. By skipping dinner, you give your body enough time to burn fat from your fat reserves. This will not only show on the scale, but it will also have a positive impact on your appearance, as it will help you lose inches. If you find skipping dinner very difficult to do, then go to bed earlier, or try to keep your body and mind busy.

To sum things up, if you need to learn how to lose 10 pounds in a week you will need to make many sacrifices, and you will need to adjust your routine so that you consume fewer calories while burning more. Weight loss plans like this one, or like, “how to lose weight in 2 weeks”, are only suitable for a very limited amount of time. For results that last, you need to adopt healthy weight loss goals and routines; this is by far the best way to lose weight.

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Hara Hagikalfa
About the author

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook

{ 14 comments… read them below or add one }

john March 13, 2010 at 9:51 pm

completely agree with you on this one.great post.

Jerry Patterson October 17, 2010 at 8:07 am

Ok I tried this method as I wanted to jumpstart a diet and thought losing 10 pounds the first week would be a motivator. I feel that I probably could have lost the ten pounds but did have some healthy fruit snacks for dinner. This was my only wavering off of this diet.

I did lose 6 pounds and feel very motivated to keep going. I wouldn’t want to attempt this diet long term but that’s not what it’s meant for anyhow. I think it’s effective in getting your diet off to a good start. Thanks.

jake November 11, 2010 at 4:53 am

This is a horrible idea! While it is certainly possible to rip off ten pounds in this fashion, the average person is going to regain 3 to 5 pounds of it the minute they go back onto a normal reduced calorie diet. Your body stores glycogen in your muscles and this diet will cause you to burn it all off, that process takes water. In addition, the lack of sodium will cause your body to lose even more water, so about half the weight lost is only water. Next, the lack of protein in your diet will cause your body to catabolize your skeletal muscle tissue. So, an additional 2 or so pounds lost will be lean, fat burning muscle tissue. This will decrease your basal metabolic rate making it MORE difficult to continue weight loss afterwards and if you return to your normal caloric intake, you will actually GAIN additional fat weight after this diet. Lastly, if you do as this diet suggests and resistance train (weights) at night, it is IMPERATIVE that you do NOT skip dinner. When trying to lose weight long term, the only time you want your body to become anabolic is after strength training. Eating a healthy mix of carbs and proteins within 1 or 2 hours after strength training can coax your body to build at least small amounts of muscle even on a reduced calorie diet. Again… more skeletal muscle equals increase basal metabolic rate, equals more fat loss. Be healthy people, figure out your caloric needs and NEVER eat less than 1000 calories per day below than that amount. If you do, your only burning muscle and shedding water.

Trish December 10, 2010 at 10:14 pm

To: Jake!! You are so right!! If you want to lose weight and keep it off you HAVE to change your life style of eatting habits. Small portions, lean, low fat, lots of fruits and veggies. Ask yourself how bad do you want to lose weight?! How much do you want to look and feel better about yourself?! The energy you’ll have! I know it’s not going to be easy but put it in your mind that you can do it, and trust me you can! Best of luck! :)

J February 1, 2011 at 7:20 am

So, Jake you;re correct, but ready:
WATER – #1
Yogurt (low sugar, might be greek, high protein)
1 Protein Bar
Big Breakfeast
1 piece of meat any kind just low fat so avoid Pork and others like it.
and salad and fruit
I did this for the whole summer lost 25 pounds perfect shape, now I gained 15 back
Also I do 100x more exercise back in the summer. What can I do to get some sports or anything, as I have school and programming.

Thanks you

rosie September 13, 2011 at 4:26 am

I havent tried this diet yet but i will start tomorrow morning.And i have something to say to jake,it may be true what you say but you need to try to keep to eating less and trying to stay in shape.when some people get of the diet they think they can go right back to there old eating habits,and there for people gane back the weght.

Morgan September 14, 2011 at 3:44 am

I start tomorrow and am very excited to lose a lot of weight in 1 week the only problem is i am young like really young im still im middle school so im not sure if this is healthy to do while still so young but i still want to be thin and strong thats all that matters to me. so wish me the best of luck i cant wait. Oh and to all of thoughs people who say this doesnt work or its stupid you people are just saying that because yall werent strong enough to stop and be strong so give positive adice to lift people up and be positive things to say. Im gonna have fun!!!!!!

B September 14, 2011 at 10:33 pm

Are you insane Morgan. your still in middle school. If you want to be active that’s great go for a run, or pick up a school sport like basketball. Your still growing, if your still in middle school you must be 12 or 13. Females stop growing at around age 18, give it time. You’ll get to where you want to be. I don’t think this type of diet is for you.

Alex September 14, 2011 at 11:24 pm

Please be reminded of the following 2 things (that are already included in the post above, but let me remind everyone again):

1. Always consult you doctor before following any type of diet.

2.Weight loss plans like this one, are only suitable for a very limited amount of time. For results that last, you need to adopt healthy weight loss goals and routines; this is by far the best way to lose weight.

Ellen September 15, 2011 at 5:29 am

I’m very excited to start this! I’m almost 16 and my sweet 16 is in a week. I just got my dress tonight and it looks pretty good, but loosing ten pounds would make it perfect. I totally agree with Morgan that this is a personal choice for any girl at any age, and is a much better alternative to anorexia and bulimia. I’ve been told I am still growing and I need to lose some weight, but no one has ever really given me something strict to follow. I really hope this works!

xzavia September 15, 2011 at 9:08 pm

i am also young and i am trying this in one year i gained 35 pounds :O this is NOT healthy so im going to start this diet today & tell my results i hope this words, i used to be the skinny girl running in the class room and now im “wow you got bigger -____-” this needs to change asap so if a little dieting is what i need to do it’s gonna be done !

Random January 7, 2012 at 7:29 pm

To all the little dumb girls that are thinking of doing this like the other ones posted before.

Just have in mind that these girls didnt came back on this website to tell how great it was and how they loose weight.

And why is that ? Because this is not a good diet for durable loose weight, and especially not a good diet for teenage girls.

sean June 15, 2012 at 5:50 pm

Im 15yr old and 5’7 weigh 127 pounds, trying to cut about 12 pounds or so to get ripped for this summer. Ive tried this plan and lost a couple pounds but cant seem to loose anymore. Tried skipping lunch also but sometimes it cause me to eat dinner cause I get too hungry. Any suggestions? Ive been taking hydryoxycut and thinking about doubling my dosage…?

Van August 21, 2012 at 12:40 pm

Yo-yo diets. Don’t we love to hate them. The secret to losing weight and keeping it off is to avoid variety. Different meals for every day of the week is far too much for the body to handle. I eat the same breakfast and lunch (marmite sandwitch) every day. My dinner is chicken curry for 3 evenings, and fish on evening 4, then a chilli lamb dish for another 3 evenings, and then eggs beans and bread on the 8th evening. Appels and bananas for snacks. [menu can change in few months if you want]If you look at it this way, when we go on a diet, we are told to eat a certain way for a period of time. If we do it, we lose weight. As soon as we start eating our usual diet again – we’re back to square one again. So, AVOID VARIETY. Works for me :-)

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