How to Lose 10 Pounds in a Week – 7 Day Diet Plan for Fast Weight Loss

How to lose 10 pounds in a week?  Losing 10 pounds of weight in a week is a very important goal for people who are battling weight problems.

We got more e-mails about how to lose 10 pounds in a week. So I come up with a 7-day diet plan to lose weight without any side-effects. Is it possible to lose weight in a week? Yes. But you have to strictly adhere to this 7-day diet, simple exercises and have to follow healthy lifestyle practices.

Note: If you think it’s quite difficult to follow one week plan to lose weight, then check this separate article about how to lose 20 pounds in 2 weeks?

Okay, let’s proceed with the 7 days weight loss Plan!

 how to lose 10 pounds in a week

What am I considering for this 7-day Diet Plan?

  • No need to starve.
  • No loss in Essential Nutrients.
  • Easy to follow.
  • Simple and easy exercises.
  • No side effects.
  • No need to buy any kinds of stuff
  • Finally, achieving the goal in a week.

What are the foods to avoid on the whole 7-day diet?        

Avoid the below foods for a week while you are following this diet plan.

  • Wheat
  • High sugar or high salt content
  • Soda
  • Alcohol
  • Processed foods
  • Fats and Oils
  • Carbohydrate-rich foods
  • Packaged Fruit Juices

How to Lose 10 Pounds in a week?

In order to lose 10 pounds in a week, you have to follow a proper diet and simple workouts or physical movements.

First of all, you have to analyze the entire diet plan and decide that are you able to follow this plan or not? Since this may involve extreme weight loss diet to achieve the goal.

Secondly, without any physical movements and exercises, achieving 10 pounds in a week is not possible. Both diet and exercises are must to lose your weight. I won’t tell you to do any complex workouts to achieve weight loss. Try the below simple exercises.

The 7-Day Diet Plan to Lose 10 Pounds in a Week

Here are the 7-day diet plan steps you should follow in order to lose 10 pounds in a week. Follow the below instruction religiously to achieve best results.

How to lose 10 pounds in a week – Day 1

Let’s start with the breakfast, which is the most important meal of the day. Before your breakfast, drink the miracle weight loss drink!

Miracle Weight-loss Drink Recipe:

Squeeze one fresh lemon into a glass of warm water. Add 2 tablespoons of honey in it. Then stir it well. Drink it on an empty stomach to detox your body from toxins and boost your metabolism.

The first day of weight loss is to follow the proper fruit diet. It’s hard for most of the people to skip their routine foods and to follow fruits. But remember the fruits are delicious! And if they are helpful to lose your weight, why can’t you try that?

This first-day meal plan prepares you for the next 6 days. So follow that religiously to get essential nutrients for your body.

The delicious start of day one of the meal plan, do not let you with hunger. Yes! There is no need to starve at any time and you can eat whatever fruits you like at any time. Strictly, you have to follow and avoid some fruits I listed below to achieve the desired weight loss of 10 pounds.

But always go for organic fruits to get better health.

Foods to Take

You can eat whatever fruits you might like. If you like to lose 2-3 pounds on the first day itself, then go for melons. Here are the fruits that yield best results. 

  • Apples
  • Lime
  • Melons
  • Oranges
  • Pomegranates
  • Strawberries
  • Watermelon
  • Kiwi
  • Papaya

Foods to Avoid

Since the below fruits may hinder your weight loss, you have strictly to avoid the below fruits on the day 1. Avoid very sweet fruits such as,

  • Grapes
  • Bananas
  • Litchi
  • Mangoes
  • Jackfruits
  • Custard apples.

Avoid vegetables, Foods with protein, carbohydrate, dairy and fat contents. It is better to follow full fruit day with little beverages.

Allowed Beverages

Don’t go for any fruit juices on the day 1 of weight loss. However, the below beverages are good to drink while taking fruits. 

  • 12 glasses of water
  • Weight loss Drink (Mentioned Above)
  • Green tea
  • Black Coffee
  • Lemonade
  • Nonfat or skim or low-fat milk

How does this method work?

The above-listed fruits are low sugar fruits. Remember that high sugar content leads to weight gain. You can lose 10 pounds in a week only if you strictly follow this diet plan.

How to lose 10 pounds in a week – Day 2

Day 2 is completely opposite to day one, this day is allotted for pure vegetables. Often, it is weird to eat only vegetables for a whole day. But there is again a good news for you. No need to starve and eat your favorite vegetables all time.

If you try to away from vegetables, then eat your favorite veggie. The fresh, raw and boiled vegetables are preferable. Again you have to choose organic vegetables.

Don’t add oil to make vegetable fry or salad.  Rarely, you can use butter to toast vegetables but completely you have to avoid oils and deep frying.

Allowed Beverages

  • 12 glasses of water
  • Weight loss Drink (Mentioned Above)
  • Green tea
  • Black Coffee
  • Lemonade
  • Nonfat or skim or low-fat milk

Foods to Avoid

  • Fruits
  • Dairy foods
  • Foods that are rich in proteins such as meat, eggs, fish, bean, lentils, etc
  • Oils
  • Fatty substances
  • Foods that are rich in Carbohydrates
  • Beverages such as fruit juices, soda, alcohol, and smoothies.

Breakfast

  • 1 Boiled Potato
  • You can add little salt or butter on the boiled potato to taste.

I know this is not enough for you to suppress hunger. But this is necessary to lose 10 pounds in a week. You can eat well at your brunch.

Brunch

  • Cabbage and lettuce salad

Lunch

  • A mixed vegetable salad with tomatoes, cucumbers, cabbage, onions, and carrots.
  • 2 glasses of water

Post lunch

  • A cup of boiled broccoli
  • 1 glass of Water

Evening Snacks

  • Boiled cauliflower
  • Boiled carrots

Dinner

A salad consists of boiled carrots, broccoli, cabbage, onions, tomatoes and green beans.

Why does this work?

Are you thinking that eating potatoes may lead to weight gain? Don’t worry!

One Boiled potato makes no harm. And don’t you have a question, Why potato?

Potato is rich in several nutrients, proteins, and minerals such as iron, potassium, phosphorus and calcium. Also, it has several vitamins to boost your body. The starchy potato gives you sufficient energy to start the day.

How do you feel?

Sometimes at the end of day 2, you might start to feel week. But this is a result of all low-calorie diets. So don’t worry about that.

How to lose 10 pounds in a week – Day 3

This is the mixed day of fruits and vegetables. After the 2 days of hard diet plan, just move on to the 3rd day with a break. A simple and easy diet plan to get sufficient nutrients, fiber, vitamins, and minerals to stay strong and suppress hunger.

On day 3 meal plan, you can eat all fruits and vegetables. But you have to avoid potatoes and bananas.

Foods to Eat

  • All fruits (raw or boiled and with low sugar)
  • All vegetables

Foods to Avoid

  • Potato
  • Bananas

Allowed Beverages

  • 12 glasses of water
  • Weight loss Drink (Mentioned Above)
  • Green tea
  • Black Coffee
  • Lemonade
  • Nonfat or skim or low-fat milk

 Meal plan

 Starts with the Miracle weight loss Drink! (Ingredients mentioned above)

Breakfast

  • Half a bowl of sliced apple.
  • 2 glasses of water.
  • Green Tea

Brunch

  • Half a sliced Pineapple
  • 1 pear
  • 1 glass of water

Lunch

  • A salad consists of apricots, cucumber, carrots, oranges, melons, and lettuce.
  • 2 glasses of water

Post lunch

  • Half a sliced cantaloupe
  • 1 glass of Lemonade

Evening Snacks

  • 1 pear
  • Green Tea

Dinner

  • Boiled broccoli
  • Sliced apple.
  • 2 cups chopped cabbage
  • 2 glasses of water

Why does this work?

The fruits and vegetable combination gives you stable energy and makes you strong. This combo neutralizes the first 2 days hard diet plan.

How to lose 10 pounds in a week – Day 4

This is the banana day! Do you how much nutrients in a single banana? Hope you love bananas. They are rich in potassium and tastes good.

Foods to take

  • 6 bananas
  • 4 glasses of milk
  • 10 glasses of water

Allowed Beverages

  • 12 glasses of water
  • Weight loss Drink (Mentioned Above)
  • Green tea
  • Black Coffee
  • Nonfat milk

Breakfast

  • 2 bananas
  • 1 glass of milk.

 Brunch

  • 1 glass of banana milkshake

 Lunch

  • Weight loss soup

Ingredients

Ingredients for weight loss soup

  • 1 Carrot
  • Little Cabbage
  • 2 lettuce leaves
  • 1 onion
  • 2 green chiles

Directions

Here is a preparation method for the weight loss soup.

  • Mix all the ingredients together
  • Boil it for 5 minutes.
  • Add salt and pepper to taste.

Post lunch

  • 1 glass of banana milkshake

Evening snacks

  • Green Tea

Dinner

  • Take 1 glass of milk and 2 bananas.

Drink about 8 to 10 glasses of water in the whole day.

How to lose 10 pounds in a week – Day 5

This is a protein day. You have to consume the proteins what you missed in the past 4 days of the meal plan.

Allowed Beverages

  • Weight loss Drink (Mentioned Above)
  • Weight loss soup
  • Green tea
  • Black Coffee

Breakfast

  • A bowl of boiled red kidney beans
  • 2 tomatoes or 1 kiwi
  • 2 glasses of water.

Brunch

  • 2 glasses of water
  • 1 cup of curd or tofu.

Lunch

  • 2 tomatoes
  • 1 cup of cooked Brown Rice,
  • And also 2 glasses of water.

Post lunch

  • Sprouts salad
  • Lemon juice
  • 2 glasses of water.

Evening Snacks

  • Miracle weight loss drink

Dinner

  • Vegetable soup,
  • 2 glasses of water.

How to lose 10 pounds in a week – Day 6

This is a combination day. At the end of this day, you can notice the visible weight loss. You can take fruits, vegetables, salads, etc. But skip tomatoes and potatoes today.

If you are a Non-vegetarian, then eat up to 500gms of skinless chicken and vegetables.

Breakfast

  • 1 cup of mixed boiled vegetables
  • 1 pear
  • 2 glasses of water.

Brunch

  • 1/2 bowl of boiled red kidney beans.
  • 2 glasses of water.

Lunch

  • 1 bowl of vegetable soup
  • 1 cup of cooked brown rice. Or chicken
  • 2-3 Baby carrots
  • 2 glasses of water.

Post lunch

  • 1 apple
  • 1 glass of water.

Evening Snacks

  • 1 small bowl of sprouted or boiled lentils.

Dinner

  • 1 bowl of boiled mixed vegetables or chicken
  • 1 glass of water.

How to lose 10 pounds in a week – Day 7

Oh! The final day of your diet. You can easily lose 10 pounds in a week with this plan. On this day, you have to take some light foods. I have listed the menu plan below.

Breakfast

  • 1 bowl of cantaloupes or melon
  • 1 glass of water.

Brunch

  • 1 cup of carrot sticks
  • Fresh berries.
  • 1 glass of water.

Lunch

  • 1 bowl of lightly sautéed vegetables.
  • 1 bowl of cooked brown rice
  • 2 glasses of water.

Post Lunch

  • 1 pear
  • 1 glass of water.

Evening Snacks

  • 1 Guava
  • 1 glass of water.

Dinner

  • 1 bowl of soup of mixed vegetable
  • 2 glasses of water.

That’s all about the 7-day diet plan to lose 10 pounds of weight in a week. Next, we move on to exercises.

Exercises to lose 10 pounds in a week

Without any physical movements and exercises, losing 10 pounds in a week is not possible. Both diet and exercises are must to lose weight.

I understand your concern. So I won’t tell you to do any complex workouts to achieve weight loss in this week plan. Thus, I recommend you to follow the below simple exercises.

The ideal time to do exercises is in the early morning or in the late evening. Avoid doing exercises at the remaining time.

Note: No need to do all of the below-mentioned exercises. Select the exercise you can prefer to follow.

Exercises For Day 1

  • Brisk walking
  • Neck rotation – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Leg rotation – 1 set of 10 reps
  • Waist rotation – 1 set of 10 reps
  • Spot Jogging – 5-10 minutes

Exercises For Day 2 

  • Simple Stretching exercises.
  • Arms circles – 1 set of 10 reps
  • Wrist rotation – 1 set of 10 reps
  • Shoulder rotation – 1 set of 10 reps
  • Neck rotation – 1 set of 10 reps
  • Air cycling – 2 sets of 10 reps
  • Face exercises

Exercises For Day 3

  • Climbing the steps
  • Rope jumping
  • Squats2 sets of 5 reps
  • Arms circles – 1 set of 10 reps
  • Lunges2 sets of 5 reps
  • Wrist rotation – 1 set of 10 reps
  • Neck rotation – 1 set of 10 reps

Exercises For Day 4

  • Cycling
  • Arms circles – 1 set of 10 reps
  • Neck rotation – 1 set of 10 reps
  • Pilates – 15-20 seconds
  • Bicycle crunches – 2 sets of 5 reps
  • Face exercises

Exercises For Day 5

  • Play Tennis or Badminton
  • Arms circles – 1 set of 10 reps
  • Wrist rotation – 1 set of 10 reps
  • Shoulder rotation – 1 set of 10 reps
  • Neck rotation – 1 set of 10 reps
  • Sit-ups – 3 sets of 5 reps

Exercises For Day 6

  • Shoulder rotation – 1 set of 10 reps
  • Neck rotation – 1 set of 10 reps
  • Jogging
  • Stairs running
  • Pushups – 2 sets of 5 reps
  • Air cycling – 2 sets of 10 reps
  • Simple Breathing exercises

Exercises For Day 7

  • Play Tennis or Badminton
  • Dancing
  • Jogging
  • Stairs running
  • Sit-ups – 3 sets of 5 reps
  • Chair Dips

How to maintain the body weight after the 7 day Diet plan?

You have to follow healthy lifestyle practices to maintain a good weight and healthy body. So follow the below methods after the diet.

How to lose 10 pounds in a week without proper and healthy lifestyle. The below methods are helpful for your healthy and long life span.

1. Cut Down Your Carbs

This is one of the universally accepted tips. A research study published in the Obesity Journal also states that you have to cut down your carbohydrate intake to achieve a healthy weight loss. Because this will suppress your appetite and thereby helps in losing overall body fat.

An average man who works out an hour in the gym reduces 700-800 calories.

If you want to lose 10 pounds in a week, you will need to burn more calories. So, I recommend you to follow Dr.Atkins low carb diet to get a flat stomach in a month.

You can take green vegetables, Barley, Green Peas, Whole wheat pasta, Acorn Squash, Beans, lentils, Oatmeal, Wheat Bread, and Quinoa. Avoid Junk foods and don’t overeat to achieve weight loss goal. Here I listed 10 best ways to lose your fat tummy within 30 days.

2. Keep an eye on Visceral Fat

You should reduce your visceral fat to get a flat stomach.When it comes to a flat stomach, Fibers will do a magic! Yes, eating more amount of fiber rich foods should reduce your visceral fat to a greater extent.

A study published at Nutritional Reviews proves that consuming 10 grams of soluble fat can reduce the abdominal fat by 3.7%.

Eat more amount of fresh Vegetables, Fruits, Beans, Lentils, Sprouted Grains and lean protein. Cook your food with good fats such as with olive, peanut, sesame, canola and safflower oils.

Also, go for some healthy vegetable oils to cook your food. I would prefer vegetable oils such as sunflower, avocado, coconut and grape seed oils. You can easily lose 10 pounds in a week if you cut down the visceral fat to a good extent.

3. Don’t Be Dehydrated

Dehydration is one of the important factors in fat accumulation in the body. If you are dehydrated, your body retains the existing fluid content for future use. So your body is filled with water and look saggy.

In order to avoid dehydration, drink more amount of fluid content. Often drink fresh juices (without sugar) and avoid carbonated drinks.

Sports drinks give you instant energy. It is advisable to drink at least 8 glasses of water to lead a healthy life. Try out these healthy juice recipes to retain fluid content and lose unwanted fat in your body.

4. Limit the Sodium/Salt Consumption

Salt increases your body fat. You have to limit its intake to lose weight faster. Salty foods increase your thirst. Thereby you go for sugary drinks which in turn increases abdominal fat.

Salt contents retain fluid contents in your body. Retaining fluid contents is the major cause of fat accumulation in your stomach. So limit your sodium/salt consumption to lose 10 pounds in a week.

The American Heart Association suggests few tips on limiting the salt intake,

  • While cooking replace salt with onions, spices, garlic, citrus juices and vinegar.
  • Choose packaged foods carefully (No or low salt).
  • Cook foods with low-level salt.
  • Choose condiments carefully

Note: Even though sodium makes you fat, it is necessary for some vital functions of your body. So don’t avoid it completely.

5. Limit the Sugar and Starch intake

You know, Actor Alec Baldwin loses 30 pounds in four months by giving up sugar and starch in his daily food?

Due to complex metabolism, the sugar and starch contents that you consumed are stored in your body as saturated and unsaturated fats. These accumulated fat contents are the important factor in the formation belly fat. So try to limit both the sugar and starch contents.

If you want additional details, check the low sugar and starch foods and  foods to eat to get a flat belly.

6. Increase Your Metabolism Rate

Increasing your metabolism is the Holy Grail of losing fat on your body as well as arms. Boosting your metabolism increases fat burning process. Here I listed some of the proven ways to boost your metabolism rate. 

  • Increase your muscle mass by strength training. (Try weightlifting exercises)
  • Do some simple aerobics.
  • Be active always.
  • Go for Walking and avoid vehicles.
  • Drink coffee (not more than twice per day)
  • Go for organic foods.
  • Eat fiber, Iron, Vitamin D, and Protein rich foods.
  • Drink Full-fat Milk.
  • Never skip your Breakfast.
  • Consume foods that are rich in omega-3 fatty acids.
  • Take Cheese, Lentils, Avocado, and Red Peppers.
  • Avoid Diet Soda.
  • Fill your body with water.

7. Sleep Well

Sleeping is one of the best natural remedies for all kind of health problems. While you are sleeping, your body does its repairing process. Thus, your body rejuvenates after you get up from the bed.

research study shows that there is an association between the duration of sleep and weight gain. If you sleep less than 5 hours at night, then you will suffer from serious weight gain problems.

So sleep at least 8 hours every day to stay healthy and to lose 10 pounds in a week.

8. Burn More Calories Than You Consume

This is the foremost tip to lose your belly fat. Generally, all the medical guides or dieticians prescribe this tip for their patients. I strongly recommend this to you, because this tip proves to be the most successful one among all others.

How To Burn More Calories?
Here I list you few methods to burn more calories

  • Do Aerobic exercises.
  • Exercising on an empty stomach.
  • Do Stretching and walking.
  • Drink caffeinated beverages.
  • Eat fewer amounts of snacks after your Workout.
  • Eat little amount of more frequent Meals.
  • Consume low-fat dairy products.
  • Go for a low-carb diet.
  • Chew some Gum.
  • Eat Spicy meal.

9. Never skip your breakfast

The complete working of your body heavily depends on the nature of your breakfast. If you skip your breakfast, the obviously you can’t reduce your belly fat.

The research scholars of The University of Massachusetts Medical School published their work in the American Journal of Epidemiology, proved that people who avoid breakfast are 4.5 times more possible to be obese than those people who take good breakfast.

research study proved that eating calorie rich foods earlier in the day help you to lose weight faster.

See that you never skip your breakfast at any cause, because all your workouts in the gym will go in vain, once you skip it.

A healthy breakfast rejuvenates all the parts of your body and prevents it from having different kinds of fatigues and problems.

Benefits of Breakfast

  • It improves your body metabolism
  • It helps to maintain your insulin response
  • Helps to perform well at your workplace/ University
  • Burns calories early.
  • Can get your essential nutrients in the morning itself.
  • Skipping breakfast can make you grumpy.
  • Makes you mentally sharper.
  • Gives you more energy.
  • Helps you to manage weight.
  • Lowers your risk of diabetes.

10. Reduce Stress

After sleeping disorder, Stress is the major cause of the overall health illness. As per the survey of American Physiological Association54 percent of Americans are worried about the level of stress in their everyday life.

Best Ways to avoid stress

  • Listen to Music
  • Practice yoga
  • Playing with friends
  • Traveling to exotic locations
  • Do Meditation
  • Sleep Better
  • Sex
  • Breathe deep
  • Laugh it off

Benefits of this 7-day diet plan

  • Fruits are helpful in maintaining and boost your metabolism.
  • The beverages maintain water content in your body and thereby prevents dehydration.
  • Fruits help to lose weight in a healthy way.
  • They are helpful in digestion and removes the unwanted toxins from your body. So, it reduces the burden on your liver and kidneys.
  • This diet plan also reduces your belly and gives you a flat stomach.
  • Good for the digestive system.
  • Helps to reduce constipation.
  • Finally, you can lose 10 pounds or more weight in a week.

Tips to get better results

 Losing 10 lbs. in a week is easy. Follow the below tips to achieve better results.

  • Eat only sliced fruits.
  • Don’t drink water immediately after having fruits
  • Drink at least 8-10 glasses of water per day.
  • Avoid beverages such as coffee, tea, soda, and alcohol while following this diet plan.
  • Follow simple exercises or physical activities to lose extra fat of your body.

Caution

  • This diet is not for PREGNANT WOMAN.
  • The body composition is compromised with muscle loss leads to a drop in BMR (Basal Metabolic Rate) resulting in fat gain. (This occurs rarely)

Have a look at the other fast weight loss diets such as Paleo dietGluten free diet plan, and Dr. Atkins low carb diet. If you need some other weight loss methods and tips, check our Weight Loss page!

Try to do simple exercises at least thrice a week to burn your fat and not muscles. If your face looks puffy, then try these fat face reduction tips to get rid of face fat. And for neck fat, you try these simple neck fat elimination methods.

Also, we already listed 10 best ways to lose your fat tummy within 30 days. Even juices are helpful in losing weight without any difficulties. If you like to reduce your belly fat, then this post is for you!

If you think it’s quite difficult to follow one week plan to lose weight, then check this separate article about how to lose 20 pounds in 2 weeks?

That’s all about how to lose 10 pounds in a week. Hope you enjoyed this detailed article with a 7-day diet plan. Always remember that losing 10 pounds in a week is not a difficult matter if you follow the above-mentioned methods religiously. Try it for a week and give your comments!

About the author

Jessica West

She graduated with a Master’s Degree in Nutrition & Dietetics. She bridges the gap between science and real-world application by applying the latest research into his writing. She focusing on diet, exercise and weight management articles for AskMyHealth. She enjoys extensive traveling and stays fit by practicing yoga, doing body weight exercises and hiking.

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1 Comment

  • Awesome, I’m trying it now. It sounded like the most practical and easiest of all I read. Thanks for posting that it worked for you.