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Is it Possible to Lose 10 Pounds in a Week without Pills or Exercise?

Updated on May 16, 2020
How to lose weight fast without pills.
How to lose weight fast without pills.

Lose 10 pounds in a Week without Pills

I just recently came across an article on the internet on how to drop 10 pounds in a week without exercise or pills. And just like many other readers, I was curious to find out what the secret was to such a claim. Well unfortunately there was no secret, because it is nearly impossible, whether you take pills or don’t take pills.

Is it possible to lose 10 pounds in a week? Absolutely! But it’s not something I would recommend pursuing very often, as it could cause health issues in the long run. However, I do believe this could be used for that one time emergency situation where you absolutely must lose 10 pounds quickly, such as a surprise wedding or other special occasion.

Table of Contents

  • Understanding Calories & BMR
  • Diet Plan
  • Thermal & Fat Burning Foods
  • Quick Fasting Plan
  • Cardio & Weight Training
  • VIDEO: High Intensity Training Workout
  • Conclusion: Lose 10 pounds in a week with these 3 ingredients

How to Lose Weight Fast without Pills

Let me first explain why one week is not enough to lose 10 pounds without exercise or pills. Then I will share with you the steps needed and a plan you can use to lose 10 pounds quickly and without jeopardizing your health.

I have also included a Quick Fast Diet Plan and a High Intensity Workout Routine that will give you the extra ammo to shed those extra pounds quickly. I would estimate 6 pounds will be lost through diet, and the other 4 pounds through exercise by raising your metabolism and increasing your growth hormone levels.

I’m sure there are some of you out there that will argue that it is possible to lose 10 pound in a week without pills or exercise. That would, however, make you a very small percentage, and I would question how much of that weight loss was actually fat and how much was actually a matter of clearing your intestines and water loss.

5 Ways to Lose 10 LBS

How to lose weight fast without pills.
How to lose weight fast without pills.


Understanding Calories to help you Lose 10 Pounds in a Week

Understanding how one pound of fat directly relates to calorie intake and calories burned can be very helpful in your weight loss endeavor. The average person burns approximately 2000 calories per day without any exercise. This means the average person should maintain their current weight if the total calories per day do not exceed much over 2000 calories. This means a caloric intake over 2000 calories would be a surplus and you would gain weight, and anything less than 2000 calories would be a deficit causing you to lose weight. One pound of body fat equals 3500 calories. To lose one pound of body fat you would need a deficit of 3500 calories for that week. If you were to cut your caloric intake to 1000 calories per day, you would be at a total deficit of 7000 calories for the week. That would mean you would lose 2 pounds, since 7000 divided by 3500 equals 2 pounds.

Now here is the kicker, and remember we are not taking any pills or doing any exercise. If you were to eat absolutely nothing for one week straight, of course this is only hypothetical, you would only lose 4 pounds. That’s right! If you take the 2000 calories deficit per day and multiply that by 7 days, you would get a 14,000 calorie deficit. Take 14,000 calories and divide that by 3500 calories and you get 4 pounds!

At this point, most of you may be questioning why the weight loss amount is only 4 pounds. Many of us have been on diets before and lost more than that, but we most certainly did not starve ourselves for an entire week. Nor should anyone. We would actually lose much more than just the four pounds when you factor in metabolism. You see, weight loss is not only controlled by the amount of calories we take in each day, but also how many calories we burn each day.


Metabolism and Weight Loss

Metabolism differs from person to person. Our metabolism can be higher or lower depending on age, gender, height, body fat, and activity level. Our metabolism tends to drop with age. Our metabolism also drops as we gain more weight in body fat, but increased when we gain more weight in muscle mass. And as activity levels increase, our metabolism also increases.

So to maintain a healthy weight, or to lose weight faster, you would need to keep your metabolism high. The best way to measure your metabolism is to calculate your BMR, or basal metabolic rate. Knowing your BMR is a great starting point to decide how many calories you will need on a daily basis to maintain, gain or lose weight. Your BMR will be the amount of calories your body needs on a daily basis while at a complete resting state. In other words, the amount of calories you would burn daily if you did nothing other than sit around all day doing absolutely nothing. But since we all do some sort of activity, even if it is not considered exercise, like walking, cleaning, chores and varies other daily activities, we all burn more calories than just our BMR.

So if you combine the 4 pounds we calculated above and our BMR plus any daily activities, especially exercise, you will end up burning far more than just the 4 pounds from your calorie deficit from dieting. I would encourage everyone to calculate their BMR reading. Below are the formulas to calculate you BMR:

Women: 655 + (4.35 x weight in lbs.) + (4.7 x height in inches) – 4.7 x age in years)

Men: 66 + (6.23 x weight in lbs.) + (12.7 x height in inches) – (6.8 x age in years)

If you want to lose 10 pounds in a week it is important to understand how a combination of diet, cardio exercise and weight training can transform your physique, and transform it fast. Sometimes all it takes is understanding the process to get you motivated and start you on your journey to a leaner, meaner, healthier you.


How to lose weight fast without pills.
How to lose weight fast without pills.

Diet Plan

You must pay close attention to your diet. There is a misconception that dieting equals starving yourself. The truth is that you don't have to eat less food, you just need to eat the right food at the right time, 6 or more times per day. This means you need to eat meals smaller in portion more often. This will keep you satisfied and stop you from snacking on unhealthy junk food between meals. Most of all, it helps keep up your metabolism and thus burn more body fat.

Do you think it's possible to lose 10 pounds in one week without exercising or taking pills?

See results

Keep track of your daily caloric intake, and eat less carbohydrates and more protein, but don't eliminate carbs completely. Carbohydrates are an important part of your daily diet, especially when exercising. It gives you the needed energy throughout the day and provides you with important vitamins and nutrients to keep you healthy. I would advise eating most carbs before noon time and sticking with healthy fruits, grains and nuts. After noon time, cut you carb intake and add more protein rich foods and green vegetables.

Eating foods on the low and medium side of the Glycemic Index. High GI foods create a surge of sugar in the body and cause insulin levels to spike and increase fat storage in the body. Low GI foods only cause small fluctuations and a gradual rise in blood sugar and insulin levels. Lower GI foods not only aid in weight loss, but also help you feel fuller, give you more energy, and reduce the risk of diabetes.

Eat more fat burning foods. Fat burning foods are those which help accelerate the body's fat burning process, or better yet help burn more calories or close to the calorie content of the food being consumed. I have made a list of thermal or fat burning foods, and other foods that will help lower calories being stored in your body.

Thermal and Fat Burning Foods

  • High vitamin C foods dilute the fat and render it less effective, thus making it easier to be flushed out of the body. These foods would include fruits and vegetables such as kiwi, strawberries, oranges, lemons, tomatoes, bell peppers, and broccoli.
  • Foods rich in pectin are said to limit the absorption of fat by the cells, and helps in the absorption of watery substances which in turn also helps the cells release fat deposits. Pectin rich foods include apples, plums, peaches, and currant.
  • Capsaicin is a thermogenic agent in foods which cause the body to produce stress hormones, which raise your body's metabolic rate and burn more calories. Foods containing capsaicin include chilli peppers, cayenne peppers, and tobasco sauce.
  • Cinnamon helps metabolize sugar which decreases blood sugar levels in your body and helps reduce the amount of sugar your body will store as fat.
  • Green Tea, apples, and berries contain catechin which is known to help accelerate many of the body's internal processes including those involved in burning fat.
  • Omega 3 rich foods help by reducing insulin levels in the body. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories. Insulin increases the activity of an enzyme known to promote the storage of fat. Omega 3 can be found in salmon, flaxseed, walnuts, olive oil, fish oil and winter squash.
  • Protein foods have a high thermal affect and burn more calories when being digested than either carbohydrates or fat. In addition, protein helps build muscle which increases your metabolism. Good sources of protein are chicken, turkey, eggs, fish, beans, nuts, and dairy products.
  • Water is great in that it has zero calories, helps raise your metabolism, suppresses appetite, and flushes toxins from your body. Drink as much as you like!

Quick Fast Diet Plan to lose 10 pounds in a Week

Before moving on to exercise, I would like to share with you this Quick Fast Diet Plan you can incorporate into your diet to help you lose weight even faster. Basically, with everything you’ve already learned about proper dieting, you can add two days of Quick Fasting to your plan. I would not Quick Fast two days in a row, but rather every 2nd or 3rd day. This diet consists mostly of vegetable juice and no more than 600 calories for that day. I make my own juice with fresh vegetables and fruit, which includes cucumber, celery, kale, lemon, ginger root, carrot, cilantro and green apple for some added sweetness. You may add or subtract ingredients to your liking. This juice will not only provide your body with a wealth of vital and healthy nutrients, but also keep you feeling full throughout the day. Drink plenty of water throughout the day to keep you hydrated and feeling full.

Quick Fast Diet Plan – Day 1 (ex. Tuesday)

strawberries (1 cup), coffee, water
juice (8 oz.), water
1st Lunch:
cottage cheese (half cup), juice, water
2nd Lunch:
juice (8 oz.), water
Afternoon Snack:
juice (8 oz.), water
Late Day Snack:
juice (8 oz.), water
light salad, water
Late Snack:
cottage chesse (1/2 cup), water

Quick Fast Diet Plan – Day 2 (ex. Thursday)

oatmeal or fruit (1 cup), coffee, water
juice (8 oz.), water
1st Lunch:
salad, water
2nd Lunch:
juice (8 oz.), water
Afternoon Snack:
juice (8 oz.), water
Late Day Snack:
juice (8 oz.), water
3 egg whites or chicken breast, water
Late Snack:
cottage cheese (1/2 cup), water

I would also like to add if you have not already seen the documentary "Fat Sick & Nearly Dead", I would highly suggest watching this video. This highly motivational and very informative and inspiring documentary follows a man's 3000 mile journey across America and show's how he loses over 100 pounds in 60 days by drinking nothing but fresh fruits and vegetables. Seeing this man's life transform right before your eyes, going from sick to healthy, will inspire most people to go out and buy a juicer and start juicing. I promise.


Cardio such as jogging will help you lose 10 pounds in a week
Cardio such as jogging will help you lose 10 pounds in a week

Training for Weight Loss

Is it possible to lose 10 pounds in a week without exercise? Probably not, in most cases. I strongly believe that incorporating a good exercise routine into your weight lose plan to be a much healthier way of shedding a lot of weight as appose to dieting only. And the success rate is much higher when it comes to losing fat. So if we are serious about losing at least 10 pounds then I strongly suggest including exercise to your list.

So let’s cover cardio first. Cardio exercise is any exercise that is aerobic (with oxygen) and increases your heart rate through steady and repetitive movements involving a person's arms, legs and core muscles to increase circulation and blood flow throughout the body. Typically, exercise periods are 15 - 20 minutes in duration, while maintaining 60 - 80% of your maximum heart rate.

High vs. Low Intensity Training

So which is better, high or low intensity? Actually both are great for you and will aid in burning off body fat. But which is more effective?

It was thought that high intensity training causes you to burn more glycogen, a carbohydrate stored in the liver and in muscle tissue for energy, whereas with low intensity training your body will burn more stored fat in the body. So for many years people were afraid to exercise too hard thinking they would burn only sugar and not body fat.

Today, research has proven that low intensity aerobic exercise to stay in the fat burning zone was false. Low intensity exercise actually burns more calories from fat, but you burn fewer total calories. So regardless if your exercise is 20 minutes or 40 minutes, the higher the intensity the more calories you will burn. The more calories you burn, the more fat you will burn.

An added bonus to high intensity cardio exercise is that it will raise your metabolism even after you have finished exercising. This means your body continues to burn fat cells even after you’ve stopped working out.

A good way to add some high intensity exercises to your cardio workout is to walk for 5 minutes, then jog for about another 5 minutes, followed by some brisk walking again, and then finally a good 1 minute or so sprint before walking again. Try this routine a couple of times before finishing your workout.

Cardio exercise is not only good for burning calories, but also an excellent way to boost your energy levels. Remember to start off slow and work your way up gradually. Do not over exert yourself.

Key Benefits of Cardio Exercise

The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.

  • Improved Heart Rate: A strong heart muscle will prevent a variety of negative health issues.
  • Increased Metabolism: Will help to burn fat faster.
  • Improved Hormonal Profile: Feel good hormone release, helps ease symptoms of depression & fatigue.
  • Diabetes: Exercise increases your body's ability to utilize glucose.

Types of Cardio Exercise

There are various forms and methods of performing cardio exercise. To get you started, here is a list of exercises and activities you can use to get started: running, jogging, brisk walking, swimming, bicycling, jump-roping, treadmill, stairclimbers, rowing machines, step aerobics.


Resistance Training

To shed those pounds we absolutely cannot leave out weight training. Popular belief has it that weight training is for building big muscles and not for losing weight. However, weight training is very effective in burning calories when done properly and will contribute to speeding up the fat burning process during your workout and even long after your workout is done.

Training with weights is considered anaerobic and thus burns carbohydrates. Cardiovascular exercises such as jogging, cycling, swimming, walking, or stair climbing are aerobic and thus burn body fat. So it would appear logical that you perform aerobic exercises to lose body fat. There is however a difference between aerobic and weight lifting you should be aware of. Lifting weights will increase your lean body mass, whereas aerobic exercise will not. A low calorie diet and aerobic exercise will only lose lean body mass. By losing lean body mass, your metabolism will slow down, and this will make it easier to gain body fat. Increasing lean body mass, will increase your metabolic rate. And the faster your metabolism is, the more body fat you will burn throughout the day - even while you sleep.

Since you want to lose weight quickly, I would strongly suggest a weight training routine using compound exercises at a higher intensity level. The definition of compound exercises, is training with weights that work multiple muscle groups at the same time for that one exercise. Examples of compound exercises would be the bench press, squats, and clean-and-press. Here is a video of IFBB Physique Pro Dana Linn Baily that is not only motivational, but also inspiring and informative.

Video: High Intensity Training


So, is it possible to lose 10 pounds in a week? Absolutely! The quickest and most effective way possible to lose body fat requires the proper diet plan, aerobic exercise and weight training. Do not ever neglect any of these as it will surely compromise your results. Combining these will create the perfect storm, working together to amplify results and make you a super healthy, lean fat burning machine!

You may also enjoy reading Tops Protein Rich Foods to Lose Weight Fast.

Don't make dieting and exercising a chore, but rather, make it a lifestyle. Try to prepare your meals ahead or know what you’re eating ahead of schedule. Don't eat out as much and make eating out a treat once per week or every other week. Try to schedule your workouts at the same time on workout days. For example, going straight to the gym after work will make it feel more like a routine rather than a chore. Stick with it and you will notice over time how it becomes a part of your everyday life.


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    • Linda Robinson60 profile image

      Linda Robinson 

      4 years ago from Cicero, New York

      Hello John and good morning, I have not been overweight for several years, but this is a very through, fascinating, excellently written and informative hub. Found it so helpful and will forward to others to share, for those that still do struggle with weight, so nice meeting you. Look forward to following you. Linda

    • maalarue profile imageAUTHOR

      John Mark 

      5 years ago from Texas

      Hello @CyclingFitness. It is unfortunate that you did not understand this article. Nobody is praying on anyone. Nowhere do I suggest losing 10 lbs per week as long term anywhere in this article. Quite the opposite. I recommend regular exercise and a healthy diet for long term. Anyway. No sense in arguing with someone who does not comprehend or did not read the article in its entirety. Good luck.

    • CyclingFitness profile image

      Liam Hallam 

      5 years ago from Nottingham UK

      I can't believe you're praying on all these people. 10 lbs in a weight weight loss is unhealthy and unrealistic and just shows what length people will go to to try to lose weight.

      As someone from a sports science background anyone with any solid background in the subject area would tell you that you will be putting the readers health at risk by your suggestions above.

      1. It is only recommended to drop around 10% of your daily calorie values at any point and your body goes into starvation mode by day 4 in many cases

      To burn the equivalent to 10 lbs of fat that's a 35000 calorie excess and even many professional cyclists at the tour de France do not burn that many calories during a week of racing. Even half this number is unfeasable for many normal dieters and exercisers.

      You're praying on the weak and unknowledgeable and feeding them information that will not help them in the long term and that's what any fitness professional will be targeting.

    • Hendrika profile image


      5 years ago from Pretoria, South Africa

      Wow! I believe this can work, but I have to admit that I will not be able to do it. My friend and I both want to lose about 4 pounds but we do not have the self discipline for this.

    • maalarue profile imageAUTHOR

      John Mark 

      5 years ago from Texas

      Thank you @carrie Lee Night, that is exactly correct. An example would be, let's say your BMR is at 2000 calories per day before you start a low calorie diet of only 1000 calories per day. If you stay on this diet for too long, your body adapts and as you said "goes into survival mode". It will adjust down to that calorie intake.

      So before you went on the diet, you did not gain weight until your calorie intake was over 2000 calories. However, when you get off your low calorie diet, anything over 1000 calories your body sees as extra calories and will store them as fat. So now you start gaining weight already when your calorie intake is over 1000. That is why people usually gain the weight they lost right back and more.

    • carrie Lee Night profile image

      Carrie Lee Night 

      5 years ago from Northeast United States

      Very comphrensive hub :). A real reality check on calorie burning statics. It makes sense we only lose 4 pounds by starving, body's built in mechanism for survival I guess. Thank you for sharing.

    • profile image


      5 years ago

      I tried

    • maalarue profile imageAUTHOR

      John Mark 

      6 years ago from Texas

      Hello @EuroCafeAuLait, I don't know if I can make it a step-by-step recipe, but I can tell you that the total juice amount for that day is usually about 1/2 gallon. Most of the juice is from carrots, celery and cucumbers. Then usually about 2 lemons, a dozen or so kale leaves and a hand full of cilantro. Ginger I use sparingly, since it has a very strong taste. And usually no more than 1 -2 green apples. This actually keeps me from feeling hungry all day due to all the nutrients. I hope this helps, and thanks for the question and for stopping by.

    • EuroCafeAuLait profile image

      Anastasia Kingsley 

      6 years ago from Croatia, Europe

      Mark, if it's not too much of a problem, can you give us a step by step recipe on how to make your veggie juiice drink? Thanks in advance!

    • profile image


      6 years ago

      that shows its possible

    • AngeShearer profile image

      Angie Shearer 

      6 years ago from Whangarei, Northland

      Wow I really enjoyed your hub very interesting and informative thank you so much well covered

    • maalarue profile imageAUTHOR

      John Mark 

      6 years ago from Texas

      Hello Svetlana Makitrina,

      Thanks for your input and for sharing this information with us. I'm happy to hear that you were so successful with the Dr. Oz Detox Cleanse. And thank you for reassuring readers that it is possible to lose 10 pounds in a week, or as in your case even more. Again, thanks for reading and thanks for your comment. Stay healthy.

    • getbigger profile image

      Aurice Lang 

      6 years ago from United States

      I believe, it work!

    • profile image

      Svetlana Makitrina 

      6 years ago

      Listen up people!!!! I believe that a person can lose 10 pounds in a week and I am speaking from my own experience!!! If anyone is interested about what i have to say then read on. Has anyone heard of Dr. Oz 3 day detox clense plan? Google it! Write down all the needed ingreadience and buy it! Now I have done this plan for 4 days instead of 3 and without the baths. Pluse I did cardio for 25-30 min ea day. I followed that plan to the T and surprisingly on my 3rd day i didn't felt that hungry i only made 2 shakes throughout the day. On the 4th day early moring i weigh myself and i went down 11 pounds. I went from being 188 to 177. Plus I work out ea day! So yes it is possible to lose 11 pounds. There are ways. People just need to get off their asses and start being active and find what works for them. Good luck to all:) check out Dr Oz 3 day clense

    • maalarue profile imageAUTHOR

      John Mark 

      6 years ago from Texas

      Hello EuroCafeAuLait, it's always nice to receive compliments from a reader. Thank you so much. I am glad you found this article helpful and wish you great success in your weight loss endeavor. Not an easy task losing 24 lbs, but I know you'll succeed. Thanks again.

    • EuroCafeAuLait profile image

      Anastasia Kingsley 

      6 years ago from Croatia, Europe

      I've been looking for something like this. Just googled "how to make a veggie shake" and realized I can use my food processor (yay!). I have about 12 kilos to drop - roughly 24 lbs - it looks more feasible with your very well laid out plan.. Very thorough - thanks again for a first class Hub.

    • Melissa A Smith profile image

      Melissa A Smith 

      6 years ago from New York

      Ooo, nice set of ribs she has there.

    • profile image


      6 years ago

      Im trying to lose wieght...with low calories diet and earobics 3 times a week so far im losing 10 pounds...

    • maalarue profile imageAUTHOR

      John Mark 

      6 years ago from Texas

      Hello Gabrielle, Johne315, and fitness fan,

      Thank you so much for stopping by. I hope you learned something from this article and that you achieve your weight loss goals. Good luck, and don't give up.

    • profile image


      6 years ago

      I'm over wait and this better work

    • profile image


      6 years ago

      I am impressed with this website, rattling I am a big fan. dgdfekeaaddc

    • profile image

      fitness fan 

      6 years ago

      Thank you so much for your input, i will try it and hopeful it will work, i have being exercising and only lost .5 lbs :(

    • maalarue profile imageAUTHOR

      John Mark 

      6 years ago from Texas

      Hello Silly Bride, I would definitely consider 9 pounds lost in a week a success. Congrats to you! I know it's not easy, and considering you only weighed in at 120 to begin with made it even more difficult I'm sure. What separates you from most others is that you are a "doer". Dedication, perseverance, motivation, and some major self discipline helped you achieve your goal. You are definitely a big winner in my book. Congratulation again, and thanks for following my program and for leaving your comment.

    • profile image

      Silly bride 

      6 years ago

      I'm 120lbs and I desperately needed to lose 10lbs to fit right into my dress, I'm pretty physically fit without doing anything at all but I need tht extra 10 lbs gone i followed this, in the first week I lost 6 lbs the second week I lost 3 didn't lose 10 but I lost 9 close enough I was pretty happy thanks and yes it does work

    • maalarue profile imageAUTHOR

      John Mark 

      7 years ago from Texas

      Alrighty then! Lol!

      Hello Danial, or whatever your name is, and thanks so much for commenting on my article with such enthusiasm and attitude. I believe in freedom of speech and so I have not denied your post so everyone can read it and learn from it.

      You see, my fellow readers, “Danial” is trying to spam an eBook he or she is selling for the bargain price of $95.95. So Danial, or is it Danielle? If you are the girl in the video and lost 31 pounds in 40 days as claimed, which by the way is great, that would equate to an average of .75 pounds per day, that means you would have lost 5.25 pounds in a week. That is only half the weight lost doing no exercise. So I’m not quite sure about your math or your argument. And if you are not the girl in the video, maybe you should make your own and show people who you really are. Oh, that’s right…you’re a spammer….trying to sell an eBook about juice fasting and hiding behind the name “Danial”. Regardless of who you are, if you did in fact lose 30 lbs. and dropped from 300 to 270 lbs., maybe you could share some useful information and stop spamming your eBook. Congrats on the weight lose.

    • profile image


      7 years ago

      it is not possible to lose 10 pounds without exercise in a week? REALLY?!!! - YOU COULD NOT BE MORE INCORRECT!

      I have been doing program and have done EXACTLY that... I used to weigh over 300 and and now clock in at 270 and still dropping... honestly... do some research before you try to come off as an expert

    • profile image


      7 years ago

      weelllll i didn't eat anything for 7 days except drink coffee and water and i lost 7 pounds with no exercise. and im not overweight soo i think you can lose more than 4 pounds..

    • profile image


      7 years ago

      well I lost 7 lbs. in 7 days soooooooooooooooooooooo yea

    • profile image


      8 years ago

      This is really helpful:):) thanks:)

    • profile image


      8 years ago

      really? im overweight too but i dont go on like that

    • profile image


      9 years ago

      I am soooooooo fat!


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