If you are trying to lose weight quickly, you need to be aware that there are some health concerns with doing so. If done correctly, though, it is possible to lose up to 10 pounds in a single week. This article will show you how.

Before you begin, you need to understand that losing weight is hard work. There will be cravings, changes on a hormonal level within your body that will have symptoms. Notably, these symptoms only last a couple of days as your body gets used to the new regimen, and it is also where most diets fail.

You shouldn’t look at pills, creams, or trendy “fad diets” for your weight loss goals. There is no magic, trick or pill that will make you lose weight. Changing your habits and adjusting what you intake will be the deciding factor. If you have the willpower to stick with it, you can constantly lose weight every week.

Always Talk to a Doctor

Doctor holding red stethoscope

There are many reasons to want to lose weight, many of them are due to adverse health risks. Diabetes, heart conditions and cholesterol are among the top reasons for needed weight loss. This doesn’t include vanity weight loss where you are within a healthy weight for your body style and height.

Vanity weight loss, aside from having a pretentious name, is for someone that wants to drop a couple of pounds to fit in a particular piece of clothing, or such as a professional fighter needing to drop three pounds before weigh in.

Unless you are getting in the UFC ring anytime soon, you should speak to your doctor about your weight loss plans. While most doctors won’t attempt to talk you out of a healthier diet or exercise program, you should pay attention to what they do tell you.

Rapid weight loss can lead to other health risks, and if you fall into this category, the doctor will tell you as well as give you advice on what to look for to avoid these concerns.

What to Expect the First Week

The first week of dieting, following the steps outlined in this article will give you some different side effects, assuming you have been eating improperly.

You will be removing some foods and additives from your diet which can cause such side effects as:

  • Headaches
  • Weakness or lethargy
  • Hunger Pangs
  • Intense cravings

If you push through the first couple of days, the side effects generally cease, and your body becomes accustomed to the new diet, foods, and activities. This is a normal change and is where most dieters fail.

As soon as their bodies have the slightest disagreement with the new plan, or they become hungry at night before bed, they give in and go back to their old ways.

If you plan to follow along on how to lose weight in a week, then you will need to be prepared for the follow through. If you can make it through the first few days, each day will become easier, and you are more apt to stick with it.

Losing Weight in a Week

person standing on white digital bathroom scale

You will need to understand that what you eat is just as important as how much you eat. When learning how to lose weight in a week, you will need to evaluate what you are eating just as much as you will need to for how much you are eating.

The first step is to understand how your body uses metabolism and fights the accumulation of fat. Insulin regulates sugar, for example, and the reduction of sugar intake will level out your insulin levels.

Just by doing this you allow your body to get its energy from burning fat instead of sugar. Along with other small dietary changes, you can lose up to ten pounds in the first week. Let’s look at what they are.

How to Lose the Weight Quickly

There are a few steps you will need to take in order to watch the weight melt off quickly. We have already talked about reducing your sugar intake. Further this by avoiding sodas and fruit juices and stick to drinking water, tea, and coffee.

The caffeine in tea and coffee will actually speed up your metabolism, allowing you to burn more fat, faster.

The next step is to eat three or four meals per day but without carbohydrates. You want to eat every meal with a mixture of proteins, fats, and vegetables.


Proteins to eat are:

  • Beef
  • Pork
  • Fish
  • Chicken
  • Eggs (with the yolk)

Your vegetable sources should be low fat and can include:

  • Lettuce
  • Cucumbers
  • Broccoli
  • Cauliflower
  • Tomatoes
  • Cabbage

You should also include some fats with each meal, just don’t overdo it. You can add things like

  • Butter
  • Olive oil
  • Coconut oil

You should be looking for about 50 grams of carbs per day, along with your low-fat and protein.

After a couple of days, your body will begin burning fat instead of sugars, and you will start to feel more energetic and better overall.

Add Exercise to Your Day

Woman doing exercise

The third step is to add some movement to your life. Even if you just go for a walk for 30 minutes, you will reap the benefits.

Going to a gym for three or four days a week will help the most, Lifting weights will help you burn calories and reduce fat, you don’t even have to be strenuous. Lifting weights and doing a cardio routine such as the treadmill or aerobics will burn more fat than just sitting on the couch, as you can imagine.

Along with your reduced sugar intake, your body relying on your power packed foods, low-fat additions and cleaner eating, exercise will throttle your metabolism, and your body will begin destroying the fat reserves to maintain its energy level.

Other Tips and Tricks

Just doing the diet listed above, along with some mild exercise, you can expect to see four or five pounds drop in the first seven days.

If you want to do more, you can. Here are a few things to add to your new diet.

Eat soluble fiber. Soluble fiber has been shown to reduce the fat around the midsection drastically. There are soluble fiber supplements you can take if you don’t want to head back to the grocery store as well.

Weight yourself daily. While you may not like to look at the number, weighing yourself every day will keep you motivated. Not only will you be reminded of your overall goal, but you will see the progress you have made, which will spur you on to continue doing what you are doing.

Chew your food. Eating at a slower rate actually helps you eat less. You feel full faster, eat fewer bites and reduce your overall caloric intake. By slowing down to chew your food thoroughly, you reduce the amount of food you actually eat. All without being hungry later.

Drink water before your meals. Studies show that drinking a glass of water up to 30 minutes before you eat can actually increase your weight loss. One study shows that this reduction can reach as much as 44 percent overall. Just from having a glass of water.

Sleep may be the biggest, yet most underrated, a method of weight loss. Having an average of six to eight hours of uninterrupted sleep every night can reduce weight, increase metabolism and leave you feeling refreshed, energetic and ready to move. Without proper sleep, you will be more likely to eat late at night, stat sedentary and gain weight more often than not.

In Conclusion

The key to any diet is eating right and engaging in some form or exercise. However, what fad diets and trend diets tend to do is offer you a quick method for dropping a couple of pounds, only to drastically increase your chances of other health risks from not eating the proper foods.

Instead, you should reduce your sugar intake. This step alone will help regulate your insulin levels and help you drop pounds just by being able to keep your metabolism from only reducing the amount of sugar in your body.

You can eat a more balanced meal three or four times a day, with proteins, fats and vegetables. As long as you eat slower, and choose whole foods, you will feel fuller faster, reducing your caloric intake without any adverse side effects.

Adding exercise to your dieting will help you burn more calories and fat while giving you more energy and motivation. Keeping an eye on your daily numbers will also help motivate you to keep going.

Now that you know how to lose weight in a week, you can see five to 10 pounds drop in the first seven days. Keep it up and three or four pounds per week after that won’t be uncommon.