If you’re looking for a 7 day diet plan to lose 10 pounds then you’ll find everything you need here.
Sometimes you just need to lose a good chunk of weight really fast. Maybe you have an event coming up such as a vacation, wedding, photo shoot, or holiday.
And the last thing you want to do is diet and exercise without even getting any results. Whatever the reason why you need to drop the 10 pounds so fast you’ll find a foolproof plan here.
So keep reading to uncover my diet plan for losing 10 pounds in 7 days fast.
- You can drop 10 pounds in 7 days following a strict diet.
- To lose that much weight that fast you’re going to have to flush water pounds and lose some body weight
- Cutting calories, carbs, fasting with one meal day are strategies that can get results fast
Can You Lose 10 Pounds in a Week?
So is it even possible to lose 10 pounds in a week?
Yes, it’s more than possible to lose that much in a week especially if you have a lot to lose in the first place. The more weight you have to lose then the easier it’ll be for your body to drop it.
It’s not always a great idea to lose 10 pounds so fast all the time. But drastic times can call for drastic measures.
Studies have found having great initial weight loss success with dieting can increase the likelihood you are to keep going.1 Nothing’s as demotivating as putting in the work to diet without getting any results.
You can use this plan to drop weight fast for an event but it’s also a great way to kickstart a healthy diet plan. Steady weight loss by following this up with a healthy meal plan and a healthy eating pattern is a great way to achieve sustainable weight loss.
Is losing 10 pounds in a week safe?
Now it can be unhealthy to follow a crash or fad diet or extreme weight loss meal plan all the time. But since it’s only for a week then most will be safe with losing weight that fast.
It’ll be unsafe if you’re not drinking any water at all to end up seriously dehydrating yourself. Staying hydrated by drinking water will be important for safe and successful weight loss.
Just don’t be surprised if the weight comes back right after you lose it. You need to keep going with a healthy diet for sustainable weight loss.
If losing 10 pounds in a week is too much for you then also check out how to lose 5 pounds in a week instead.
How to Lose 10 Pounds in a Week
When it comes to losing weight then it’s about diet, diet, diet.
There’s a saying amongst trainers that “you can’t out-train a bad diet” and it’s 100% true. You need to stop putting excess calories into your body as well as the other food choices that are causing weight gain.
Here are the best dieting methods to lose weight fast:
- Intermittent fasting
- Cutting carbohydrates
- Increasing Protein
- Flushing water pounds
- Reducing calories
You’re going to have to implement multiple dieting strategies to achieve such rapid weight loss in a week. But it’s more than doable once you’re following the right diet plan.
Reduce Your Calorie Intake
As a general rule, you have to burn 3,500 calories to lose one pound of body weight.2 So for 10 pounds of body weight, you’d have to burn 35,000 calories.
This isn’t going to be achievable within a week unless you’re not eating anything and working out all the time. The best bet for losing weight that fast is to focus on dropping water weight and a handful of pounds of body weight.
For three pounds of body weight loss, you’ll need a 10,500 caloric deficit. Divide that by 7 days and it comes out to a 1500 daily caloric deficit.
Depending on your personal TDEE (Total Daily Energy Expenditure) you’ll have to try to lower your daily caloric intake by that much.
On average, 2000 calories a day is a ballpark number for most people. So consuming 500 calories per day during the 7 days will be needed to help hit your goal weight.
If 500 calories is too low for you try keeping it 800-1200 calorie intake per day. This is usually an easier number to work with that can still produce results.
Make sure you’re measuring and tracking the foods you’re eating to make sure you’re on track. Most people greatly underestimate just how many calories they’re eating each day.3
It’s a good idea to have your daily meals pre-made and ready to go. That way you know what you’re going to be eating and won’t be tempted to go off your diet plan.4
All you have to do is not eat for 16 hours then follow it up with an eight-hour feeding window I recommend having your last meal at 8 o’clock at night and then not eating until 12 o’clock noon the next day.
But you may achieve the best results following the OMAD (One Meal a Day) fasting method. This is when you just have a single meal per day.
You have to be aware of your daily calorie intake for the week. Since you only have a single meal then you’re going to have to keep an eye on the calories in that meal too.
If you find yourself hungry during the day you can try sipping on some bone broth or extra virgin olive oil. It can help you to feel fuller and fight off the hunger pangs.
While you’re fasting it’s a good idea to consume some calorie-free beverages. They can help you stay hydrated, reduce hunger, and even speed up results.
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No Carbs & Higher Protein
To drop 10 pounds in a week you really need to cut down on your carbohydrate intake.
Carbs spike your blood sugar and insulin which will put your body into a fat-storing mode unless you burn them off right away.7
So the more you can lower your water weight the better. By not eating any carbs your body will then start to burn through the glycogen. And you’ll start to flush out the water weight.
Many are able to quickly lose 3-5 pounds in a few days just by doing this. So cutting the carbs is going to be of the utmost importance for the week.
The only carbs you should be consuming are non-starchy vegetables. Green leafy veggies like spinach and kale as well as cruciferous veggies like broccoli and cauliflower.
Eating more protein will also help you lose weight as it will increase your metabolism.11 Protein has a thermic effect on the body when metabolized burning more calories at rest.
Protein has been found to also increase the feeling of being full so it will help cut down on how much food you’re eating throughout the day.12
An easy way to get more low-calorie protein into your diet is to take a low-carb protein shake.
Make sure the fats you’re eating are from healthy sources such as salmon, avocados, and pasture-raised eggs.
Cut out the fattening bad vegetable oils that are full of inflammation-causing omega-6s. These include canola oil, soybean oil, corn oil, and safflower oil.
Flush Out the Water Weight
Cutting out the carbs from your diet will do a lot for helping to flush out the water weight. But there are other methods that will also increase your results.
Even though your body generally needs salt to function optimally it’s going to be important to cut it out while you’re trying to cut down weight.
This will help to lower your water retention. That way you won’t get the extra bloating when you’re trying to lose 10 pounds in a week. Bloating is extra water and gas in your body that can make you appear bigger than you actually are.
Studies have found salt increases water retention, which is not going to be good if you’re trying to cut weight fast.13 Consuming more potassium can help to balance out the sodium in your body making it easier to flush out the body water.
High-potassium and low-carb foods include avocado, spinach, kale, salmon, beef, leafy greens, cremini mushrooms, and edamame.
A little trick I like to use to drop some weight fast is to use the sauna to sweat it out. One study found using the sauna help to sweat out more water pounds.14
Just make sure after using the sauna that you properly hydrate so you don’t end up passing out. Try jumping in the sauna for about 20-30 minutes every day you’re trying to lose weight this week.
Sweating is your body’s natural way to detox too. Detoxing away some of the junk from your body will help you lose weight in the long run.
Exercise Plan to Lose 10 Pounds in a Week
Your diet is going to make up the bulk of your results for weight loss over the 7 days, but you can also add in some exercise to speed up your results.
Low-intensity steady-state cardio is the best exercise you can do over the 7 days to contribute to weight loss.
You’ll maximize the amount of fat you burn by keeping your heart rate in Zone 2 (65-75% max heart rate).15 It’ll also be easier to do since you’ll be cutting your calorie intake and carbohydrates over the week.
While you can burn more fat with high-intensity interval training (HIIT) it’s probably not the best to do during this week. That’s because it can be too intense to keep up with it as opposed to slow cardio like walking or riding a bike.
Strength training over the next week might not be a great idea either. Exercise in general can improve hunger hormones but starting a strength training routine can also increase hunger making it harder to keep up with your diet over the week.16
Try adding in at least 20 minutes of slow cardio over the next week to increase calories and fat burned. Ideally, closer to 60 minutes would be great but go by how you feel. But if you just want to stick to your diet then that will give you most of the results.
Once the week is over it’ll definitely be advisable to add in a strength training routine to build lean muscle mass. Just dieting and doing slow cardio can cause you to become skinny fat over time.
So for now just do slow cardio like an elliptical or walking. But to later tone and tighten your body add HIIT and strength training when the week is over.
Get More Sleep
Increasing your quality and quantity of sleep is another one of the hidden ways to lose weight.
One study found those who were getting less sleep were much more likely to weigh more than those who were getting 7-8 hours of sleep each night.17
It’ll be a lot easier to stick to your diet when you’re getting enough sleep. Lack of sleep can raise the hunger hormone ghrelin and decrease the “fat controller” hormone leptin.20
When these hormones get skewed the wrong way they can cause constant hunger and cravings. Getting your sleep right is key to keeping these hormones in balance so you can more easily stick to your diet.
Your body needs fewer calories when sleeping since it’s in a resting state. This lowers hunger and makes it easier to stick to a reduced calorie diet.
Just by following some simple dieting strategies and meal plan above you can quickly drop the 10 pounds within the 7 days.
If you have a lot of weight to lose things can be much easier for you. You’ll lose the weight more effortlessly if you haven’t worked out or dieted in a long time.
But if you only have about 15 to 20 pounds to lose then it’s going to be really hard to lose 10 pounds in a week unless it’s all water weight.
Your diet is going be the number one thing you’re going to have to focus on when you’re trying to lose weight that fast. Reduce your calories, use fasting, cut carbs, eat more protein, sweat out water retention, add in slow cardio, and sleep better.
Now that you know how to lose 10 pounds in a week it’s time to take action so you can get the results you want fast.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.