Lose 10 Pounds in One Week: A 7 Day Diet and Workout Action Plan
Can I really lose 10 pounds in one week? AND is it safe? The answer to both is YES! yes if you discipline yourself and put effort into it...AND...another YES if you exercise and eat properly.
If you really want to lose 10 pounds in one week and you’ve put your mind into it, this post is gonna give you the action plan you need.
The best thing is - i tried it out myself and it worked for me when I wanted to lose my baby weight! BUT first, please determine your ideal weight for your height. Check your BMI.
Now aside from the weekly exercise routine above that I posted on Pinterest, I made sure to follow a meal by meal plan and I added a bit of activity which I’m gonna highlight below. It’s not as difficult as what you might think it is.
Now let's dive into the plan...
7 Day Diet Plan To Lose 10 Pounds
For a good start: Sunday + Green Tea
This is ideal if you’re a working mom like me. I get some rest and I can plan ahead for the working week. Take note you have to set a schedule else you won’t achieve anything. Since the goal is to lose 10 pounds in a week, set a weekly long calendar for that.
Start with drinking green tea to detox your body after Sunday dinner. Green tea is a good source of antioxidants and it’ll help clean your system and it speeds up your metabolism.
I like to have 2 cups at least. Choose the decaf green tea if you don’t want caffeine. This is a good start for your week long weight loss plan.
How to Lose 10 pounds in 1 Week - 1st day (Monday)
When you get up, drink a glass of lemon water cold or hot. Do it before eating anything and only eat something after 30 minutes of drinking it. This drink prepares your body for the rest of your day.
My combo for Breakfast: Hard boiled egg, black coffee, fruit salad bowl
Drinking black coffee in the morning help you eat less since coffee tends to change the way you taste the food. Pair your coffee with one hard boiled egg and one large fruit salad bowl. Why hard boiled egg and fruit salad bowl? Egg is a killer weight loss food. It contains less calories and is super rich in protein, essential minerals, and healthy fats. On the other hand, fruit salad bowl makes for a nutritional powerhouse since it contains antioxidants and vitamin C..BUT.. for it to be more effective, you should add berries like raspberries, blueberries or strawberries.
My combo for lunch: Organic bacon + Chicken breast + Romaine lettuce
There are organic bacon you can find that has no preservatives and is full of vitamins like zinc, potassium, selenium and all. It’s good to keep your brain healthy.
Chicken breast without the skin or any breading is still healthy. It’s packed with lean protein good for your body’s energy level without much calories. A single serving has 102 calories.
Romaine lettuce contains only 15 calories for every 100g of serving. It has an anti-diabetic component, called lactucaxanthin, that can curb cravings and hunger by regulating your blood sugar levels.
My combo Dinner : Carrots + Broccoli + Grilled Salmon
This is your last meal for the day. Eat it at least 2-4 hours before you go to bed and that’s it no more snacks! If you have the urge to eat snacks or something just drink the green tea instead before 11pm. You’ll thank me later.
Recommended exercise: Walk for 30 minutes to 1 hour
Walking, especially brisk walking, can help you to burn at least 600 calories within an hour… AND… a tip - keep yourself active whole day! Don’t sit too long; find a reason to walk as much as possible.
How to Lose 10 pounds in 1 Week - 2nd day (Tuesday)
Again, drink a glass of lemon water cold or hot.
2nd day will be about vegetables. You can eat them boiled, raw, or in a salad
My combo Breakfast: Carrot smoothie and Beet
This smoothie is a light alternative for you to keep you hydrated and you can get rid of the “earthy” kick by adding lemon. Other option is Kale.
My combo lunch: Bowl of spinach salad + Zucchinis and cabbage strips.
Spinach salad does wonder for weight loss and you can make it more effective if you add in 1-2 tbsp of apple cider vinegar and coconut oil. Apple cider vinegar blocks some enzymes that are responsible for food cravings AND coconut oil is rich in fatty acids that boost your metabolism.
My combo Dinner: Halloumi cheese Plate + Avocado
This is the end of your second day meal plan. After eating dinner, drink green tea. NO SNACK AFTER.
Recommended exercise: Walk for 30 minutes to 1 hour
Again, keep yourself active the whole day. Take a walk as much as you can. I found doing household chores too effective in burning calories.
How do you feel after the second day? Did you feel any changes? Let’s move on.
How to Lose 10 pounds in 1 Week - 3rd day (Wednesday)
For third day, start your morning by drinking lemon water again!
Recommended for Breakfast : Coffee (Bullet proof)
So for the 3rd day, we’ll not gonna have full breakfast and just have coffee instead. I bet you’ll think this will not gonna last you through lunch time.
BUT the coffee isn’t an ordinary coffee, it’s what you call as Bullet Proof coffee. This coffee doesn’t only have the power to keep you alert or awake, it also has the power to keep you satiated making it a good substitute for breakfast.
Bullet Proof coffee is a mix of grass fed unsalted butter and medium-chain triglyceride (MCT) oil. This kind of oil has two hormones that promote the feeling of fullness thus making it an effective weight loss component. On top of that, the omega 3 enriched grass-fed butter triggers fat loss.
My combo for Lunch: Beet Sesame Salad + Orange
This works best for me especially if you add in arugula! Arugula is similar with broccoli. Two cups make for a great choice, two cups only have 80 calories.
Recommended Dinner: Chicken Casserole
This makes for a low calorie dinner. You can add in some pork rinds for a crispy casserole top.
And then after dinner, end your day with 1-2 cups of green tea.
Recommended exercise: HOT yoga class.
It’s not necessary for you to do all the moves. You just need to attend the class and let the temperature of the room make you sweat like hell. Doing yoga in a hot room will help you burn 800 calories.
If you don’t like yoga, you can be as creative as possible. You can have outdoor activities with your kids etc. the possibilities are limitless.
If you’re still reading this, good job you’re half way done! Now into the 4th day.
How to Lose 10 pounds in 1 Week - 4th day (Thursday)
As always, start with drinking lemon water. And this is how your meal plan will go. Not much explanation here as the meals here are pretty popular but they all work for weight loss.
My combo for Breakfast: Black coffee + Scrambled eggs
Recommended for Lunch: Tuna Avocado Salad
Recommended for Dinner: Shrimp Mushroom Zoodles
Recommended Exercise: 1 hour brisk walking or pick your favorite activity, gardening, doing the laundry, anything just to get yourself moving.
How to Lose 10 pounds in 1 Week - 5th day (Friday)
This is the last working day of the week.
As always start your routine with drinking lemon water.
Have some chia seed power breakfast. What you need to do is soak the chia seed in almond milk overnight and then add some chocolate powder protein. I guarantee that you're gonna have a productive day by having this.
My combo for Lunch: Pomegranate salad + Pecan
My combo for Dinner: Chicken and Asparagus Lemon Stir Fry
Exercise: Walking or your pick of favorite activity
How to Lose 10 pounds in 1 Week - 6th day (Saturday)
Finally we're nearing the end of our week long 10 pound weight loss plan! wohoo! Good job if you're still reading this. It only means you're really serious about this.
So how's your progress?
Let's give it a push! so for today we will do intermittent fasting.
Because it's Saturday and most likely you're on your day off, it's the best time for you to do the 16-8 gentle intermittent fasting.
16-8 intermittent fasting means you fast for 16 hours and then you have an 8-hour feeding window to make up for it. It's not as hard as it sounds to be. On my end, I stopped eating anything around 7pm until 11am morning the following day. You can just sleep until the next brunch time! You can also go for 20-4 intermittent fasting if you can and just drink water if you become hungry.
As usual, recommended exercise is brisk walking or any physical activity you want to do - just keep yourself active.
How to Lose 10 pounds in 1 Week - 7th day (Sunday)
Okay if you’re still reading this, you’re at the LAST day! Woo-hoo!
For the 7th day, don’t go on scale yet ‘cause you still have to put in effort for 10-12 hours. To maximize the result, follow the steps below:
First you need to continue the 16-8 intermittent fasting.
For lunch, I would have a Cajun chicken lettuce wrap with sesame seeds, green onion and carrots. During lunch, it’s important to keep your meal moderate.
The same with what you should do at the previous days, go for a walk for 30 minutes to 1 hour. Be active.
For dinner on Sunday, I would have brown rice with vegetable soup.
For the whole day, be sure you drink enough water and green tea.
After dinner, about the same time you checked your weight 7 days before. you can check your weight now and see if there’s improvement!
5 Key Tips If You Want to Lose 10 Pounds in 1 Week
Before I end this post, I just wanna share with you the 4 things you need to take note when trying out this weight loss plan below:
- Be aware of the calories you put into your body. Use calorie calculator to track your intake.
- Don’t forget to exercise and keep yourself active.
- Drink a lot of water
- Commit to a long term weight loss program, after trying out the 7-day plan
- Put your mind into it! Be disciplined.
That’s it! If you really followed the meal and the workout plan I posted on Pinterest and here you will definitely achieve the weight loss goal you have.
If you’re gonna try this out, let me know how was it? leave a comment below and let me know how much you lose!