How to Lose 10 Pounds in a Week (Safely)

  • Usman 

A birthday might be approaching or you might want to look super cute on your wedding day. Whatever the special occasion it may be, you are here looking for how to lose 10 pounds in a week?

Is It Possible to Lose 10 Pounds in a Week?

First let us answer the question in simple form. Yes it is possible to lose 10 pounds in a week. But keep in mind that it will be extreme weight loss and might not be the healthy weight loss that will sustain.

weight loss scale

You should also note that most of this weight loss will not be from fat but it will be water weight loss which does not last long and once you are off this weight loss method, you are most likely to revert back to your previous weight.Basically you will be losing the following three types of weight during this exercise:

  • Water weight because when you will eat less carbs your body will store less water.
  • As your body will produce less insulin this will reduce sodium levels and result will be less water storage in the body.
  • And of course when you will eat less you have less intestinal waste and fiber weight in your body.

What Are The Risks in Losing 10 Pounds in 1 Week?

There is no question that getting rid of 10 pounds in just one or two weeks is not the safe weight loss target.

According to Center for Disease Control, maximum 2 pounds weight loss per week is recommended. National Health Service also recommends that a safe weight loss rate is between 1 to 2 pounds (.5 to 1 kg) per week.

And a study published in American Journal of Medicine concludes that any weight loss rate of above 1.5 kg (3.3 lbs) per week significantly increases risk for gallstones. (1)

Also when you try to lose 10 pounds in a week time, expect dizziness, headache, extreme hunger, lethargy as side effects.

But If you are really desperate in losing weight fast in a week (which we recommend you do only under supervision of a qualified medical specialist or nutritionist), here are our tips for getting rid of 10 pounds in one week safely.

1. Eat Less Calories

One pound of body fat is around 3500 calories. But weight loss is more complex calculation than this because our body weight is 60 percent water.

But surely you need to burn more calories every day than you eat to start a calorie deficit that will help you lose pounds.

This means that your daily calorie intake need to decrease but it should not fall below 1200 calories a day to avoid side effects of starvation which include slower metabolism that is counterproductive to weight loss efforts.

2. Eat Less Carbs and More Protein

You will have to shift to a low carb diet. The effect of reducing carohydrates on your weight is almost immediate and you can note in the scale the next morning. (2)

A low carb diet means not only reduced calories, less hunger but it will also decrease water weight and bloating. Avoid any sugar and starchy vegetables. This has to be one of your main strategies to lose 10 pounds in a week.

Replace carbs with protein in your diet. High protein diet will help you eat less calories, suppress hunger and build muscles.

Some of the high protein foods you might consider are lean meat, fish and eggs.

3. Stay Away from Junk Food

Junk food is packed with calories and it is also unhealthy. You have to completely ban junk food like burgers, pizza, pasta, baked goods, processed foods, snacks, candies and ice cream etc.

Try to replace these with whole foods based on single ingredient. For example, instead of ice cream you may eat low fat yogurt.

4. Avoid Late Night Snacks

You will have to set a time for dinner and promise to not eat after that time. Sleeping early will not only help you avoid late night snacks, studies have shown that a good night sleep fights obesity on long term basis. (3) (4)

Therefore, if you are trying to lose weigh quickly, have early dinner, prepare for sleep and wake up early.

5. No Liquid Calories

Make a point during this one week to not take in any liquid calories. Sweetened beverages are out of question. Not even fresh juice is recommended if you are trying to lose 10 pounds in one week.

Liquid calories cause insulin spikes in blood which is associated with obesity and belly fat.

6. Get Exercise Daily

No discussion is needed to convince you that when you move, you burn calories. So more exercise you will do, more calories you will burn which will help with goal of shedding 10 pounds in one week fast.

Some of the exercises you can consider are:

  • One hour daily brisk walk
  • 40 minutes jogging
  • Swimming
  • cycling

And don’t forget to do some weight training, at least twice in the week.

7. Try Intermittent Fasting

What is better than stopping eating to lose weight? Intermittent fasting has been used as an extreme measure to lose quick weight with success.

There have been concerns about safety of this weight loss method. But a recent study has given alternate day fasting a clean bill of health. (5) Another recent study at Charles Sturt University in Australia has endorsed intermittent fasting as a short term weight loss method.

8. Be Active During the Day

Aside from working out in the gym, you can also consistently burn calories to lose weight during the day by simple lifestyle modifications.

For example, you can take stairs rather than lift, cycle to work, use public transport rather than your own car, go for walk outside during lunch hour, stand more or even clean the house.

In fact it has been observed that someone on a manual job can burn up to 1000 more calories than a person with desk job.


It is possible to lose 10 pounds in a week if you change these strict modifications to your diet and exercise routine. But as stated in the beginning, this kind of weight loss is neither safe nor sustainable.

Most of the water you will lose will not be fat loss but water weight. This weight will creep back on you when you will be back to your normal eating.

However, you might get confidence from this and start following a more sustainable weight loss plan which means you will lose weight fast but safe.


Muhammad Usman

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