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How to Lose 10 Pounds in a Week - Proper Dieting & Exercise to Shed Pounds Quick

Updated on September 16, 2015

How to Lose 10 Pounds in a Week

Want to know how to lose 10 pounds in a week? Sometimes we need to shed a few pounds because of an event that comes up where we want to look our best. Those extra pounds can make a stomach bulge, give off a muffin top and even make legs appear to be very thick in thighs. Is it possible to lose 10 pounds in a week that is in a healthy manner? With the right nutrition and exercise program it is possible; however, if you are serious about shedding those pounds then you will need to completely change your food consumption lifestyle and do vigorous exercising daily. Here is the proper way on how to lose 10 pounds in a week that is beneficial to your physical and mental health.

Did you know? According to the CDC, most states have an obesity rate of 20 percent or more. The state with the highest is Mississippi in 2009 with a rate of almost 35 percent. 

How to Lose 10 Pounds in a Week with Exercise

If there is one thing that you always hear or read is that in order to lose weight that you need to exercise. Why is exercising an important component to losing pounds? Exercising burns fat, tones muscles and gets rid of unwanted calories. Exercising is also important because it raises your endorphins. Endorphins are not only essential for losing pounds but for improving your mental health and self-esteem. According to Bryn Mawr College, endorphins are released during exercise help people overcome depression. It’s often a factor that overweight people struggle with vanity issues that lead to self complexes.

Start with a ten minute warm-up. You want to slowly raise your heart level to prevent stress and to slowly raise your temperature to prevent straining to muscles and your joints. Warming up is also ideal mental preparation of a good workout. Some good warm up exercises are light jogging, stretching of your legs and arms, brisk walking, and skipping. They key to a good warm up is to develop a light sweat before beginning your exercise regimen. You can do a mixture of the above to get a good warm up.

Exercises that are cardiovascular intensity are ideal to lose 10 pounds in a week. You can complete cardiovascular exercises by running, using a stair climber, biking and using elliptical training equipment. You can also purchase aerobic exercise DVDs to help with your exercise regimen. The goal is to exercise daily for half an hour to an hour. Mix up the various exercises above on a day to day basis to help you lose weight fast and to help tone with certain areas.

Follow your workout with a slow down like you did with your warm-up. Invest 15 minutes by lightly jogging and then spend the last five minutes by doing stretches to help promote the elasticity of your muscles.

How to Lose 10 Pounds in a Week: Weight Loss Information from a Doctor

Food Pyramid - A Useful Resource to Help You Lose Weight

Wanna know how to lose 10 pounds in a week? Start with following the food pyramid for optimal nutrition.
Wanna know how to lose 10 pounds in a week? Start with following the food pyramid for optimal nutrition.

How to Lose 10 Pounds in a Week with Proper Diet

Starving yourself, over eating and consuming fat foods are often the culprits to putting on pounds. A person who starves him or herself by eating every other day, once a day or on a similar pattern slows the body’s metabolism down drastically. Your body starts to “panic” and thinks that it needs to start conserving fat.  The best thing that you can do is by following a meal plan that consists of four to six small meals through out the day to lose 10 pounds in a week. This method of eating will keep your energy level up while actually prohibiting your metabolism from dawdling down.

What foods should you eat to help you lose 10 pounds in a week? Following the food pyramid is a great practice to keep for a healthy weight and learning what are easily digestible foods. Easily digestible foods are important because it cuts down on the straining of a person’s digestive tract and are very beneficial for optimal health reasons. These types of foods are also a necessity to losing weight. Foods that are beneficial for consumption are white rice, apples, green beans, oats, peas, oats, bananas, cabbage, live bacteria yogurt and long list of others.

Incorporate about 15 percent of protein in your daily diet.  According to WebMD, protein also contributes to losing weight, but it has to be lean protein food items. So what are some lean foods that are easily available? Eggs without the yolk are a good source, along with fish that isn’t fried, poultry that is white and contains no skin, and dairy products that are fat free or skim marketed – think white milk, cheese or yogurts. Red meats are also okay in moderation as long as they are sirloin and fat trimmings are cut away.

If you are looking for ways on how to lose 10 pounds in a week then follow the above proper dieting. Sit down with a pen and paper and make a meal plan list with the beneficial foods that are mentioned. Refer to the food pyramid while doing so. You want your weight loss to be healthy to prevent stress or damage to organs or your body. A rule of thumb is to cut about 500 calories from your daily intake while maintaining a healthy diet with several meals a day. The American Counsel of Exercise states that you should never go below 1100 per day. They recommend that men consume about 1500 and women around 1200.  Make your meal plan for four to six meals a day and stick with it. Avoid those sugary or fatty snacks. Keep a food journal to keep yourself in check and you will see positive quick results.

Medical References Used for: How to Lose 10 Pounds in a Week

WebMD: Top 10 Protein Foods – Kathleen M. Zelman, MPH

American Counsel of Exercise: Guidelines for Weight Loss

BrynMawrCollege: The Effects of Exercise on the Brain Cardiovascular Exercises U.S. Obesity Trends


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