To lose 10 pounds in a week, you need to burn between 3,500 and 5,000 more calories than you eat each day by limiting your diet to small portions of nutritious but low-calorie foods and significantly increasing your aerobic exercise through interval training, exercise, and other high-intensity activities. The faster you walk, the more calories you’ll burn. So pick up the pace to lose 10 pounds in less time. We recommend losing no more than 1 to 2 pounds per week for sustained weight loss, which means you could potentially lose 10 pounds in five weeks. Create a calorie deficit with your diet and add weight training two to three times a week to burn fat while maintaining muscle.
The reason is how much food you can consume per day and how many calories are needed to burn 1 pound of fat. With this in mind, it’s clear that no matter how much they work out, the average person can’t burn 3500 calories a day to lose 1 pound. But when you want to lose weight fast, patience (and sometimes even common sense) can fly out the window. Losing 10 pounds in a week is not only impossible but can also be extremely harmful to your health.
Centers for Disease Control and Prevention (CDC) recommends losing one to two pounds per week. Instead of looking for a 7-day diet plan to lose 10 pounds in a week, use this meal plan to learn more about balanced eating and take more time to reach that desired long-term weight goal. With that in mind, you can see that looking for a 7-day diet plan to lose 10 pounds would result in unhealthy weight loss. Those who took two 25-minute walks a day, 6 days a week, lost more weight and centimeters than those who took one 50-minute walk per day.
But even with these instructions, everyone reacts to weight loss a little differently. Even if one to two pounds per week is the overall goal, your weight loss may look different. Combine daily walks with two to four weight training sessions or high-intensity workouts per week for faster results.