SUMMARY: Although losing ten pounds in a week can be a daunting task, it is definitely not impossible. Here’s a few tricks that can help you to drop the weight quick and in a healthy way.
Want to know how to drop 10 pounds in only one week without starvation diets or other dangerous methods?
It’s not surprising that most people who try to lose weight set out to do so in an unrealistically short amount of time.
Everyone wants to lose weight fast and setting a goal to lose 10 pounds in a week is not uncommon.
But the fact is, most methods for fast fat loss are not healthy at all.
In fact, most people who shed a lot of weight quickly with commercial fad diet programs will almost always gain it back.
Quick fat loss systems are simply short term approaches that don’t hold up over the long run.
So overall, if you are aiming for permanent weight loss then it should be a slow and steady process.
5 Tricks To Lose 10 Pounds In A Week
But what if you want something that can kick your metabolism into high gear when you are stuck at a plateau or are just starting out?
A short term approach isn’t always a bad idea though.
Short term methods can be used successfully in certain circumstances such as to jump start your weight loss when you are just starting out.
The following are six ways in which you can lose up to 10lbs in a week.
1. Plan a Day of Detoxification
Detoxification systems are made to flush out toxins from your body as quickly as possible.
A side effect that may be beneficial to dieters is the rapid weight loss that accompanies the cleansing process.
This can be advantageous when you are trying to lose ten pounds quickly.
Cleansing systems and detox teas can be purchased over the counter or can be created from a few simple ingredients that you probably already have in your kitchen pantry.
You can whip up a simple detoxification cleanse by squeezing some fresh lemon juice and then mixing it with ginger, honey, apple cider vinegar and spring water.
Then drink this mixture throughout the day and whenever you are hungry.
2. Reduce Your Quantity of Food Intake
Common sense tells us that lowering your overall caloric intake for the day will lead to greater energy expenditure and therefore more fat will be burned as fuel.
This is why cutting your calories by a mere 200 per day can yield a substantial drop in weight over the period of a week.
Experts advise (except on your detoxification days) to just make sure that you don’t drop your calories below 1200 per day to ensure you are getting proper nutrition that your body needs.
So if you need to lose weight fast, first make sure that you are going to be eating clean for the duration of your rapid weight loss program.
This means having plenty of top low-carb foods that will help you to drop weight quickly such as:
- Fresh berries such as blueberries, raspberries and blackberries
- Fibrous vegetables like broccoli and cauliflower
- Healthy lean protein sources such as chicken breast, fish and eggs
Once you have all of the foods that you need on hand, decide what type of eating regimen you will follow:
- Traditional fat loss protocol eating smaller meals more frequently throughout the day
- Intermittent fasting protocol eating larger meals in a small window throughout the day
No matter what protocol you intend to follow, always remember to stay within your daily caloric requirements to help create a caloric defecit.
Because your intention is to burn more fat in the least amount of time, this caloric deficit will help you to start dropping those extra pounds with ease.
3. Eat More Fiber
Fiber helps to slow the digestive process and helps you to feel full for longer periods of time.
This allows you to control your hunger and reduce your overall caloric intake.
Adding fiber to your diet will work well with point #2 in this article since it will help to keep your hunger at bay.
Studies have actually shown that consuming higher amounts of fiber increases post-meal satiety and decreases hunger. 
This is a perfect solution for anyone who wants to lose weight but is having trouble controlling their urge to eat.
So, how much fiber should you consume in a day?
According to the National Dietary Reference Intake, women should consume 20-26 grams of fiber per day and males should take in 30-38 grams per day. 
Insoluble fiber from sources such as psyllium husks (ground or whole) are also a great way to “clean out” your digestive tract.
This can definitely help you to drop a few pounds in a short amount of time.
Your daily intake of fiber can come from natural sources such as fruits and vegetables or from fiber supplements that you can find at your local pharmacy or health shop.
4. Ration Out Your Meals
If you are following a traditional fat loss protocol, always make sure that you are rationing out your meals throughout the day.
On the other hand, if you are following an intermittent fasting protocol then you can disregard this point altogether.
If you do your own research, you are going to find that there are arguments both for and against both eating smaller more frequent meals throughout the day.
The popular method at this time is intermittent fasting and OMAD (one meal a day).
But when you understand how the metabolism works, it makes perfect sense to still stick to smaller more frequent meals, especially if you are still eating carbohydrates.
Since any excess calories from carbohydrates and fats that your body can’t use for immediate energy will be stored as fat, eating large meals doesn’t seem like an efficient protocol.
It’s like trying to fill your 12 gallon gas tank with 15 gallons of fuel; any excess will spill over onto the ground and go to waste.
The same is true with the body.
If you eat 100 grams of carbohydrates in one meal and you don’t need that energy any time soon such as for a training session, those carbs will more than likely be stored as fat.
This is why you should cycle your carbs throughout the day also.
5. Limit Your Fat Intake
Even if you are on a Ketogenic diet, limiting your fat intake might be a very helpful approach when trying to lose ten pounds in a week.
Dietary fats are the densest nutrient out of the three (proteins, carbohydrates and fats).
So no matter what diet protocol you are using, make sure that you are getting just enough dietary fat throughout the day to fulfill your macros but not over that amount.
Since fats contain 9 calories per gram, it is easier to over-eat this nutrient than proteins and carbohydrates.
Just for the sake of comparison, a half cup of cooked brown rice contains around 108 calories, while a tablespoon of coconut oil contains around 120.
So, which one of those will fill you up more?
So make it a point to take in just the right amount of dietary fat that your body needs for proper health maintenance and nothing above that amount.
Reducing your fat intake will help you to knock off those extra calories that we talked about earlier in this article.
Putting It All Together
Losing ten pounds in a week may not be the easiest or healthiest approach to weight loss, but it is definitely possible when you make the right changes with your diet.
But don’t forget that your workout training program will have a lot to do with your progress too, although that would be the scope of another article.
So put these tips to good use and see the pounds start disappearing faster that you could imagine.
Dale Janic is a fitness trainer, nutrition consultant and researcher & freelance writer in the health and fitness industry. Dale specializes in low-carb and ketogenic diets, weight loss nutrition and functional exercise programs for both bodybuilding and weight loss. Dale lives the healthy lifestyle that he preaches, being a workout fanatic, competitive Brazilian Jiu Jitsu practitioner, as well as an avid spokesperson for the numerous health benefits of low-carb and Ketogenic diets.