Losing weight quickly can be a daunting task, but it is possible to shed up to five kilograms in a week if you follow a calorie-deficit diet and increase your physical activity. This guide will provide you with six simple steps to help you lose 10 pounds in just one week, without having to resort to smoothies and salads. It is important to note that much of this weight loss will be water weight, and any diet plan that promises to help you lose 10 pounds of body fat in a week is likely a lie or very irresponsible. The key to any successful weight loss is reducing your calorie intake.
To keep track of your progress, it is recommended to use a calorie tracker like MyFitnessPal, which will help you set goals (1,500-1650 kcal per day should be manageable for a short amount of time). Additionally, intermittent fasting can be beneficial; for example, if you eat breakfast at 10 in the morning, you should finish your last meal at 8 in the evening. In addition to tracking your calorie intake, it is important to increase your physical activity. Even taking a 20-minute walk at mealtime can help.
You can still score around 2000 steps, and that's even before you factor in the hikes you take for the rest of the day. So put on your favorite playlist or podcast and go out for a break. You'll be at your 10,000-step goal before you know it. It is important to note that 10 pounds in seven days will largely be water weight, but reducing it can make you look much slimmer.
To achieve this goal, maintaining a calorie deficit is essential. To lose 5 kg in five weeks, you will need a deficit close to 1,000 kcal. As a reference, an active 90 kg man can expect to burn around 3,000 kcal per day. By following this diet plan and reducing your total calorie intake with intermittent fasting, it is possible to lose just under 5 kg in a week.
If you maintain an intake of 1500 calories per day for an entire month, you could lose up to 13 kg. Hospitals have also adopted similar eating plans to help their patients lose weight before undergoing major surgery.