How To Lose 10 Pounds In 1 Week: 3 Step Plan

How To Lose 10 Pounds In 1 Week: 3 Step Plan

Today I’m going to show you how to lose 10 pounds in 1 week.  Yes 10 whole pounds! And I’m going to give you a 3 step plan to achieving this.

Almost always, there are setbacks that are bound to happen halfway through achieving your goal weight.

First, there’s the everyday struggle to prepare and consume only healthy meals.

This is aggravated by the temptation to indulge during the holidays, what with platter after platter of mouth-watering foods served before you.

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And speaking of the holidays, I guess by now we have all accumulated a significant amount of weight that we so wanted to get rid of just in time for the summer.

But do you honestly think you can shed off the weight that fast?

I’ve been there through all such difficulties of getting fit, that’s why today I decided to show you just how to lose 10 pounds really fast.

Healthy Weight Loss Must Be Your Priority

How To Lose 10 Pounds In 1 Week: 3 Step Plan; Fitness, healthy food weight loss banana fruits apple grapes kiwi

Is it possible for everyone to lose 10 pounds in one week?  I’m going to share the types of people who are likely to lose the most weight the fastest at the end of this article.

Before we proceed with the steps, I want to remind you that the results that you are likely to get out of following them aren’t sustainable unless you commit to them full-time.

Meaning, you have to be consistent with carrying out what needs to be done for you to attain long-term effects.

This is in line with the caveats that health experts wanted us to be aware of—that losing weight drastically in a short period of time has its corresponding risks.

We can think of it this way: there can be a quick-fix for everything, but of course, there’s a catch which often can be bad for us.

And I bet you don’t want to create more health concerns than you can handle.

Ideally, you should be losing only one pound of weight every week.

That’s a healthy start as recommended by health experts.

But is it achievable to lose more than one pound in a week?

Basing off their extensive studies, I can condense their findings into four simple words: “possible but not advisable”.

Unless you’re following a safe route towards quick results, you should consider taking it in slow but steady strides.

Nothing in life comes easy, and that includes being fit.

Because if it’s going to be that simple, then probably anyone can do it or I won’t be wasting words here giving you tips.

The Center for Disease Control (CDC), for example, concluded that while it is possible to lose more than one pound of weight in seven days, it is still not possible for everyone.

Water Weight and Not Necessarily Fats

How To Lose 10 Pounds In 1 Week: 3 Step Plan; Healthy detox water lime citrus

Now, to be clear, there are indeed healthy ways to lose weight fast.

Still, you should also be aware that what you’re likely to lose aren’t necessarily fats but water weight and maybe some muscles instead.

Why is that, you ask?

Well, for one, a diet that induces low insulin levels can help rid of stored fats which retain the most water, thereby contributing to a weight loss.

Coupled with a holistic fitness plan, you can actually achieve significant weight loss in a week.

How to Lose 10 Pounds in 1 Week: 3 Step Plan

How To Lose 10 Pounds In 1 Week: 3 Step Plan Womans feet on the scales tied with measuring tape

Without further ado, here’s my 3-step plan on how to lose 10 pounds in a week sans the risks:

  1. A Low Calorie Diet Sheds Weight Fast

How To Lose 10 Pounds In 1 Week: 3 Step Plan; vegan healthy salad

A low-calorie diet enables your body to dip into your remaining calorie reserves for energy, especially when you consume lesser amounts of it than your body burns.

Such calorie reserve is called glycogen, which is also primarily responsible for binding water.

Thus, when your body burns glycogen, the water that is trapped within your tissues also gets released, thereby shedding off significant water weight.

But what constitutes a low-calorie diet?

Ideally, you should first count your calorie intake ahead of time.

Your regular calorie allowance must be based on your current built and age, although the recommended starting point is around 1200 calories per day.

You can study the calorie chart of each food so you can track your diet progress within the week.

My own meal plans are around 1300 calories per day, but I do give guidance on how to increase that calorie count if you need to to sustain long term weight loss in a healthy way.

When people start on my meal plans, they typically lose a lot of weight in the first week, which is often water weight (see below for more about this) but still it is a great boost for your motivation.

  1. High Intensity Interval Training (HIIT) Works Wonders For Weight Loss

How To Lose 10 Pounds In 1 Week: 3 Step Plan; High-intensity interval training workout

While exercise is highly recommended for long-term effects and maintenance, a well-thought strategic workout can aid in fast weight reduction.

High-intensity interval training (HIIT) is a kind of workout that helps speed up your weight loss by five times the usual.

It basically consists of a series of cardio exercises wherein you alternate periods of intense activity and rest.

This forces the body to rev-up its metabolism rate and burn carbs reserves.

It is advisable that you only allot 5-10 minutes for HIIT since it is intensive enough to yield results yet strenuous enough to make you feel exhausted.

This training demands 100% effort so you should avoid cheating the workout unless you want to lose weight as early as you have planned.

Whether you do sprints outdoors or pedal on the stationary bike, you simply apply the protocols such that there are no more than 30-second intense cardio alternated by no less than 20-second rest.

Below I will share my favorite hit video Youtube workouts with you.

  1. Losing Water Weight Is The Key To Fast Weight Loss

How To Lose 10 Pounds In 1 Week: 3 Step Plan; close up of woman with fruit water in glass bottle

Most people know that the huge weight loss you experience the first week on a new diet is mainly water weight.

But that’s not such a bad thing.  We all want to look less puffy and bloated, so losing excess water can really help with that.

Now, since this is the kind of weight you’re likely to lose in one week, you might as well make the most of it.

To reduce bloating and drain down your excess water weight, you need to refrain from taking foods with high doses of sodium.

Additionally, you should drink natural diuretics such as dandelion tea and cranberry juice so the kidneys can flush out the salts.

If you’re low on magnesium, you should also take supplements that can help manage your water balance.

I wrote a post all about losing water weight last week, and you can find a link to that below.

Who Can Lose Weight The Fastest?

How To Lose 10 Pounds In 1 Week: 3 Step Plan; woman measuring her weight on a modern smart scales

Is it possible for everybody to lose 10 pounds in one week?

The answer is yes, but now let’s rephrase that.

Is it possible for everybody to lose 10 pounds in one week in a healthy way?

The answer is no.

For most people to lose 10 pounds in one week they’d have to dehydrate themselves, which isn’t healthy.

But that doesn’t still mean you can’t lose a lot of weight when you begin a new diet. I typically lose up to 6 pounds when I follow my own diet plans, and I don’t fit into the category of someone who can lose a lot of weight fast.

So who can lose 10 pounds in one week in a healthy way?

Men Can Lose More Weight More Quickly Than Women

How To Lose 10 Pounds In 1 Week: 3 Step Plan; Unrecognizable man has healthy business lunch in modern office

I know a man who lost 11 pounds in a week after following my diet for just one week.

It helped that men tend to lose more weight compared to women due to men’s typical body composition having more muscle mass and higher metabolic rate than women’s, which explains the guy’s quick weight loss.

The More Weight You Have To Lose, The Faster You Can Lose Weight

How To Lose 10 Pounds In 1 Week: 3 Step Plan; How I lost 56 Pounds with the Green Smoothie Diet: Losing Weight with Green Thickies

According to research, people who bear the most weight typically lose more as compared to their leaner counterparts due to the biophysical factor in which the obese individuals tend to burn more calories as a result of greater mass.

More body would mean more energy to consume for a largely-built person to do typical workouts.

So if you’re anywhere near the borders of obesity, you have better chances of getting slimmer fast, especially if you do exercise.

The advice that you can’t safely lose more than 1-2 pounds per week doesn’t apply when you are severely overweight.

It might be encouraging to hear that the heavier you are, the faster the weight will fall off.

I myself managed to lose 56 pounds in just a few months which is a much faster weight loss than just 1-2 pounds per week.  I also never felt hungry during this time.

But the lighter you get, the more you struggle to lose weight because your body fights you every step of the way when you try and lose the last few pounds.  

So if you only have a few pounds to lose, don’t be discouraged.  It just means you’ll have to wait longer and use a few different strategies to get those last few pounds of fat off your body.


No matter how tempting it is to embark on a quick crash diet or a workout fad, always do your homework first to avoid incurring more health risks.

While you can actually lose 10 pounds in a week, you should see to it that you’re making a healthy progress instead of worsening your condition due to excessive dieting and working out.

There are safe ways to lose weight fast, but as much as possible, you should also follow through and be consistent with your fitness goals to maintain a healthier physique permanently.

Free Meal Plans For Losing Fat Fast

How To Lose 10 Pounds In 1 Week: 3 Step Plan; HEALTHY VEGAN FOOD FOR WEIGHT LOSS

As I mentioned earlier, I highly recommend a healthy diet to help reduce water weight which will dramatically reduce overall weight with more weight loss in the first and second weeks and consistent weight loss after that until you reach your goal weight.

My weight loss system is called The Leaf System and you can get one month of healthy meal plans completely free this month by clicking here.

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5 Best Weight Loss Resources

1) Related Resources You Are Also Going To Love

I’ve compiled a list of helpful resources that will help you take things to the next level:

2) My Must Have Weight Loss Tools

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3) FREE Weight Loss Meal Plans

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Get a full month’s worth of Leaf System meal plans FREE to help you reach your ideal weight in the most nutritionally sound way imaginable  

Click here to get started free

4) FREE Weight Loss Recipe Card

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I invented the Green Thickie recipe which is a complete meal green smoothie. This smoothie helped me to drop 56 pounds in 4 months.

Get my new FREE Weight Loss Smoothie Recipe here

5) Follow Green Thickies Social Media Channels:

I share different content on each platform and I can’t wait to connect with you over there.

How To Lose 10 Pounds In 1 Week: 3 Step Plan; Green Thickies Pinterest

If you enjoyed this article, How to lose 10 pounds in 1 week, please let  me know your thoughts in the comments.


Katherine Kyle @ Green Thickies

Founder at Green Thickies
Katherine lost 56 pounds and recovered from Chronic Fatigue Syndrome with Green Thickies.
Read Katherine's inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months.
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