To lose 10 pounds in a week is unfortunately not realistic. You would need to lose 35,000 calories in a week! A realistic weight loss goal is to lose about 0.5 to 2 pounds per week.
To lose weight you need to create a calorie deficit by reducing your calorie intake and/or burning more calories.
- Diet: Eat fewer calories and take supplements that burn fat or control appetite.
- Exercise: Burn more calories and increase your metabolism to automatically burn more.
Calculate Weight Loss Plan - Get Personalized Recommendations
Do you know how many calories you can consume to maintain your weight and what calorie deficit you need to lose weight, i.e. lose 10 pounds? Your first step is to calculate your calorie deficit to lose weight! Then we will give you a free personalized weight loss plan with recommendations tailored to your body!
Quick Weight Loss Facts
- To lose 1 pound of fat equals 3500 calories.
- The size of 1 pound of fat is 3 times larger than the size of 1 pound of muscle.
- The metabolic rate of muscle is about 3 times the rate of fat. The more muscles you have the higher you metabolism is.
How to Lose 10 Pounds - The Basics
Focus on body fat not weight! At the beginning of a weight loss program you often lose fat and gain muscle. Your weight stays the same but you effectively lost body fat, reduced your volume/size and increased your metabolism (daily burn rate)!
Do not blindly try to lose 10 pounds. You need to make a plan and get the right tools! It is like getting a map and a compass before you go on a remote nature hike. See this weight loss calculator.
Losing more than 2 pounds per week could mean that the weight is less likely to stay off permanently.
Perform strength training to increase your metabolic rate through added muscles.
You will succeed and lose 10 pounds if you make it fun and get support!
- Get your family and friends excited as well and have them help you! A supportive family is key and needs to keep you focused and away from temptations.
- Don't work out alone. Team up with others. It is more fun and more motivating.
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Never cut back to fewer than 1200 calories per day without medical supervision.
