10 pounds? In a seven-day week? I’m sure most of you are wondering how that’s possible… Well, let’s dive right into it!
Can you really lose 10 pounds in one week?
Although it is possible to lose 10 pounds in a week, it may not be the most sustainable over a longer period of time. If you are wanting to lose weight at a healthy rate and want to keep the weight off, 10 pounds per week may not be the best approach.
In fact, the Center for Disease Control and Prevention (CDC) states that a safe rate of weight loss is between 1 to 2 pounds per week . If you lose weight too rapidly, it may have a negative effect on your health.
It can be even more unsafe if you have any underlying health conditions, such as insulin resistance or heart disease. Nonetheless, losing 10 pounds in a week is possible. Although we don’t recommend losing weight at that rate, it can indeed be done. But it will be a deprivation diet, which may have drastic consequences for your health.
Losing weight too fast could be dangerous for your health. If you lose weight too quickly, your body may not get enough nutrients or calories to maintain its normal functions. You also run the risk of developing an eating disorder such as bulimia or anorexia nervosa.
Losing weight too fast may also lead to muscle loss and bone density loss. It also puts you at greater risk for developing diabetes or high blood pressure.
Rather, implement these changes slowly to improve your lifestyle and make your ultimate goal to be healthier. Fast weight loss doesn’t automatically make you healthier, so prepare yourself to apply these changes to your daily routine. If you’re consistent, you’ll be losing weight at a much safer rate.
Find your Why
The first step is to get your mindset right. You won’t be able to stick to your weight loss plan if you don’t mentally prepare yourself for the change. A good way to make sure your mind isn’t going to let you down is to make a list of why you’re doing it in the first place. Stick this list up on your mirror as a daily reminder of the reasons you’re losing this weight.
Announce your plans
Talk to some friends about what you’ll be doing during this time – this is a good trick to guarantee that you stick to your plan. Minds are strange things, but on a day when you may not feel like carrying through with your plan, just knowing that other people are aware of what you’re doing and will most likely ask you how it’s going the next time they see you, could be the extra motivation you need to stick to your plan.
Starting the week with a good mindset could be the key to you achieving your goal. After reading the following changes to implement to lose weight, make a list of exactly what you’ll be doing each week.
Plan your week before it starts to ensure you aren’t caught without enough time to enact the following changes. Make a schedule so that you are able to buy and prepare your meals and snacks, as well as fit in the extra exercise. Don’t go grocery shopping when you’re hungry, as you’ll be more likely to cheat on unhealthy snacks when you feel hungry.
So, enough about your mindset… let’s get right into these changes for you to implement! To lose weight, you will need to:
- Eat fewer calories than what you burn
- Do more cardio
- Cut down on carbs
- Lower your fat intake
- Get support
Eat fewer calories than what you burn
Although this may seem like an obvious way to lose weight, it’s actually the most crucial, with most of the other methods to lose weight being based off of it. There are many ways in which to ensure we’re achieving a calorie deficit – eating less than the amount of energy we’re spending – from counting your calories to increasing the amount of energy you’re spending by working out more.
Essentially, we want to get our bodies to use energy from our stored fat, which uses up our fat and reduces our body weight. This means we’ll be burning body fat to turn into fuel for our body to use.
An easy way to make sure you’re consuming less calories than what you are burning, is to eat healthier foods which keep you fuller for longer. This means you won’t be walking back to the kitchen every 10 minutes to stare aimlessly into the fridge, before reaching inside to most likely pull out a high-calorie snack which won’t keep you satisfied.
Some examples of lower calorie foods which will keep you feeling full and satisfied are berries, Greek yoghurt, cucumber, carrots, peaches, broccoli, eggs and, if you’re eating carbs, whole grain products such as oats and brown rice. Any of these foods, or a combination of them, will make sure that you’re eating less calories without even feeling like it!
Another method to ensuring you have a calorie deficit is by exercising more. Simply parking your car further from the entrance to wherever you need to go means you will be walking more. Increasing your daily step count means you are spending more energy on walking around.
Do more cardio
Cardiovascular forms of exercise, which we all commonly refer to as “cardio”, are a great way to burn more calories. Cardio not only uses up more calories, but also improves your mood and mental health by releasing certain chemicals. These molecules, such as endorphins and norepinephrine, cause you to feel happier and less stressed.
If your general mood is lifted, you are more likely to stay on track to achieve your weight-loss goal. Besides, being happier and healthier is actually more important than a specific number on a scale!
When we think of cardio, most of us will think of running. Running and jogging require a lot of energy, which means we burn more calories. If you have a busy schedule, running is also something which you don’t need much preparation for – you just throw on your running clothes and running shoes and off you go!
While running is indeed a great cardio workout, there are actually many other types of exercise we can do to get that cardio checkbox ticked. Swimming and cycling are great forms of cardio, as they both increase our heart rate and get those calories burning.
Dancing is a terrific way to get your cardio done and have fun at the same time! Whether you join a local studio, go to dance classes at your gym, or just follow along with a YouTube class at home, you’re sure to get your heart racing.
Jumping rope and hula-hooping are other fun, nostalgic ways to do more cardio. Both exercises raise our heart rate and work on our core strength too. Although we may not have done these things since we were kids, why not give them a go to get those calories going down?
Basically, it doesn’t matter which form of cardio you choose to do, as long as you’re doing one. You need to make sure you’re raising your heart rate and using energy, which ultimately means you’re burning calories and using your body’s stored fat for energy.
Cut down carbs and sweetness
Of course continue to nurture a sweet personality but cut down on added sweetness in diet. Carbohydrates, or carbs, are the body’s main source of fuel, or energy. If we limit our intake of carbs, we limit the amount of energy we give our bodies and therefore force them to use stored fat as an energy source.
Cutting down on carbohydrate-packed food also reduces your appetite, which ensures that you are eating less. Consuming less carbs mean your calorie intake is less and it is easier to obtain that calorie deficit in order to lose weight.
If you struggle with the idea of eating a low-carb diet, the best way to start is to only cut out refined carbs. Refined carbs are whole grain carbohydrates which have been processed more, meaning the natural fibre has been stripped or changed.
Refined carbs lack nutrients, which mean they are contributing to your calorie intake, but not providing the nutritional benefit to your body – these are often referred to as empty calories. Refined carb products also often include added sugar, which contribute not only to obesity, but also type 2 diabetes and cardiovascular disease, as per death by carbs study.
Cut out refined carb products, such as those which include white flour and added sugar. White bread, sodas, cookies, sweets, pastries, pasta and most breakfast cereals should be replaced with low-carb and low-calorie foods.
Other non-refined carbs should also ideally be removed from your if you are just doing this short-term, as they are still a major source of fuel for your body. A low carb diet not only ensures you are achieving your calorie deficit, but also lowers your blood pressure and blood sugar levels.
Some high-carb vegetables to avoid are sweet potato, butternut, corn and beetroot. Instead of eating these, you can eat low carb vegetables like spinach, cauliflower, broccoli and zucchini.
Banana, mango and apple are some high-carb fruits which can be replaced with lower carb fruits such as peach, watermelon, berries and cantaloupe melon.
Some common dishes which include high carb contents can be turned into low-carb meals by supplementing the high carbs with lower carbs. An example of this is cottage pie, which can be made with cauliflower mash instead of potatoes. Zucchini noodles can be supplemented for pasta in pasta dishes.
Lower your fat intake
Make sure you aren’t eating foods which are too high in fat. Although we need fat in our diets, the most common fats found in our foods are not the good type. While we need unsaturated fats, the trans fatty acids and saturated fats are unhealthy kinds of fat.
Fat is the most energy-dense macromolecule in our diets. Essentially, this means eating large amounts of fat will contribute to many more calories than the same amount of protein or carbohydrates.
By limiting the amount of fat which we consume in our diet, we make sure that we aren’t getting too many calories. Our body will not only use our stored fat as energy, but also for other basic functions in the body.
As fat is not the body’s main source of fuel, it is used for other purposes, such as to help your body absorb vitamins or to build your cells’ membranes. If we do not consume as much fat from the diet, our body begins to use some from its fat stores in order to fulfil these needs.
Some high-fat foods which you should be avoiding are fried foods, margarine, salad dressings and fatty meats such as pork and most sausages. We should, of course, also be avoiding chocolate and desserts, which usually contain unhealthy amounts of fat along with added sugar.
Having someone to hold you accountable to achieving your goal, whether it be losing 10 pounds in a week or living a healthier lifestyle, will help you so much on the days where you feel like reverting back to your current lifestyle. Ask your friends for their support with your lifestyle change – even ask them if any of them would like to do the challenge with you.
Organise to exercise with a friend. That way, you’re much less likely to skip the workout. Chatting to your friend or workout buddy will also make the time that you’re exercising for feel like it’s going by quicker.
There are so many exercise clubs around, be it a running group, an aerobics group or a swimming club. Having people to hold you accountable when you don’t feel like it is a great way to make sure you don’t miss your planned exercise.
Ask a family member or your housemate to eat a healthy, low-calorie meal with you. Plan ahead to share a home-cooked dinner with them. Having your housemates eating what you’re eating will mean that you don’t feel any food envy at mealtimes.
Request a friend or family member to look after your kids while you go for a run or join a dance class. Organising this ahead of time will ensure that you have no excuse to miss that cardio workout.
If you do the abovementioned things meticulously, you may not drop 10 pounds in a week! but you would surely lose weight in safe way. Amazing, right? However, remember that it is much safer to give yourself a bit of leeway with these aspects and to lose weight slower.
Always remember your calorie deficit – without it, you won’t be losing any weight. Doing cardio is a great way to burn calories and boost your mood.
Make sure you’ve planned your meals and snacks to be low in carbs and fat, and shop ahead of the time you’ll be feeling hungry. Having friends or family members who know about your goal ensure that you have a support system during this time.
Think about your end goal in moments where you feel like quitting. You’ve got this!