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How to Lose 10 Pounds Safely in One Week

By Scott Damon ; Updated July 27, 2017

Maybe you have been procrastinating with your New Year's resolution, or perhaps you were a bit put off when you stepped on the scale and realized how much weight you gained, but either way you've decided to lose 10 pounds in one week. It is a tall order, but it can be done if you focus, stay the course, and follow a very strict regimen. It might not be fun, but you can succeed.

Weigh yourself in the morning. Although stepping on the scale might not be fun, it will be once you reach your goal. Step on the scale and note your weight. You will weigh yourself each morning to determine your progress. You are generally lightest in the morning because you have not eaten for hours and your body has been burning calories when you sleep.

Perform an intense cardiovascular workout before you eat. This will get your body in a fat-burning mode. Because there is no food in your stomach, you will be burning fat straightaway. To lose so much weight in one week, it is imperative to do exercise that gets you to sweat. This is because water weight will most likely be a lot of the weight you lose on this crash course. Running on a treadmill, using an elliptical trainer, swimming and biking intensely are great ideas for the workout. Perform this cardio routine for 45 to 60 minutes.

Eat a low-calorie breakfast. Remove all pasta, rice, bread, potatoes, crackers and any other processed carbohydrates from your diet. Limit your fat intake by removing high-fat meats such as hamburger, bacon or dark meat chicken, and replace them with lean proteins such as fish fillets, chicken breast, ultra-lean beef and eggs white. All juice, non-diet soda and alcohol must be removed as well. An ideal breakfast for this week is six egg whites with a side of tomatoes. Breakfast should be in the range of 300 calories.

Eat a snack halfway through the morning. This should be about 150 calories. Ideas include a small handful of nuts, a piece of fruit, or steamed vegetables.

Perform a light weight-lifting routine. To burn enough calories to lose 10 pounds in one week, you need to do a lot of cardiovascular exercise. Balance the cardio with a little weight training, which will exercise your muscles. This will stop your body from trying to burn the muscle during your cardio routine. The routine should encompass the upper body and include pushups or bench presses, pull-ups or lat pull-downs, several hundred sit-ups, dumbbell curls and triceps extensions.

Eat lunch. The same types of foods described for breakfast should be eaten at lunch. Take in a small amount of lean protein and as many vegetables as you want, as long as they are raw. You can use mustard or balsamic vinegar as dipping sauce.

Eat another snack in midafternoon. You want to keep your metabolism going by feeding your body constantly. Even though the amount of food is small, your body will never feel like it is starving because it is always being fed. Strive to eat five to six meals throughout the day for a total of 1,500 calories.

Eat a low-calorie dinner early in the evening. Your meals should be finished by 7 p.m. at the latest. If you need to eat something sweet, reach for low-calorie fruit-flavored gelatin desserts or fruit-flavored ices, which have few calories.

Perform a second cardiovascular exercise session of 45 minutes to one hour. Between eating five to six times a day and working out three times a day, your body will turn into a calorie-crunching machine. Again, this cardio should make you sweat. Choosing a different type of cardio will help you stay motivated.

Go to the sauna or steam room. You can lose four or five pounds by doing cardio and then hitting the steam room. Stay in the steam room for no more than 20 minutes. This will help expel toxins from your body.

Drink at least 12 eight-ounce glasses of water throughout the day. You want to keep your body well hydrated so that it continues to release water rather than holding onto it.

Follow this process for seven days until you have lost 10 pounds.


Getting a tan makes you look thinner.

Take a multivitamin each morning.


If you feel weak or ill during the workout, stop immediately. Rest, drink water and have a piece of fruit. If you continue to feel ill, consult your doctor.

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