How to Lose 10 Pounds a Week?

Losing 10 pounds a week is neither practical nor safe. Water loss of 10 pounds is possible, but not 10 pounds of fat. For most people, no diet and no exercise program can safely lose 10 pounds in such a short time. However, it is possible to safely lose 1 to 2 pounds a week. How to lose this weight is described in a moment; but, first, here’s why 10 pounds in a single week is neither possible nor safe for most of us.

To lose one pound of fat in a week, you must cut about 500 calories a day from your diet. Therefore, to lose 10 pounds of fat in 7 days, you must cut 5000 calories a day, every day for the entire week. Since the daily calorie recommendation for most healthy people is only 2000 to 3000 calories, finding 5000 calories to cut from a healthy diet is simply not possible.

What about exercise? Very few people are capable of expending an extra 5000 calories a day. Some Olympic athletes and a few others might be able to do this but not most of us. What most of us can do is expend a few hundred extra calories a day with exercise or we can save a few hundred more calories through a careful diet. With that in mind, here is how to safely lose 1 to 2 pounds a week:

By reducing the calories you eat every day by only 10%, you save 200 to 300 calories if you are already eating a healthy diet of 2000 to 3000 calories a day. To save these calories, you can either eat less of the same foods or change your diet to eat protein or carbohydrates and less fat. Fat has more than twice the calories of either protein or carbohydrates.

For healthy people, working out is also a great way to reduce weight and improve overall fitness. By increasing your daily exercise, you can save hundreds more calories. For example, even an hour walking on a treadmill, depending on your body mass and how much you elevate your heart rate throughout the workout, can get you all or most of the way toward expending 500 calories for the day.

What is a healthy weight loss per week?

Losing 2 pounds a week is most safely accomplished by employing both diet and exercise because that much weight loss requires cutting 1000 calories every day. You can get there by putting that hour into the treadmill every day and eating 20% fewer calories by eating less food or by replacing fat with protein and complex carbohydrates.

How long does it take to lose 10 pounds?

Losing 10 pounds in a week is unwise and, for most, impossible and dangerous. However, if you need to lose 10 pounds, losing 1 to 2 pounds a week for 5 to 10 weeks is both practical and good for your health. In the end, you lose the same 10 pounds anyway, you improve rather than risk your health and, because you are losing fat, not water, you are far more likely to keep the weight off. Just find a comfortable match of diet and exercise. Then stick with it. To make sure your plan is safe, a good place to start is your doctor’s office.

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