The most important aspect is the overall improvement in health and well-being, not just the visual transformation. Weight loss doesn't always equate to fat loss; Muscle weighs more than fat. It's crucial to focus on overall health improvements rather than solely on visual changes. Your energy levels may also increase as a result, allowing you to engage in more physical activities and thus promote further weight loss and improved overall well-being. In addition to physical changes, losing weight can enhance your metabolic rate. For example, a decrease in weight can improve your heart health by lowering blood pressure and cholesterol levels, leading to a reduced risk of cardiovascular diseases. In addition to aesthetic improvements, you might find that your body feels lighter and more agile, making everyday activities easier. Strength training is equally important, as it helps build muscle mass, which can boost your metabolism and increase resting calorie burn. Additionally, being mindful of portion sizes and reducing the intake of processed foods, sugary beverages, and high-calorie snacks will contribute significantly. The time it takes to lose 10 pounds can vary significantly from person to person. How much weight can you lose in a month? By losing 10 pounds, individuals may find that they have more energy, are more motivated, and are better equipped to tackle daily tasks and activities. Additionally, weight loss can also lead to improved sleep quality, which is critical for energy production and restoration. As the body sheds excess fat, the cardiovascular system becomes more efficient, and oxygenation of the cells improves. As the body sheds excess fat, the contours of the body begin to change, and the face may appear slimmer and more defined. Limit distractions during meal time Watching what you eat will have the biggest impact on your blood pressure, but exercise is also an essential ingredient for success. Losing as little as 10 pounds can lower your blood pressure and begin to ease the strain. You don’t need to take off 50 pounds to see an improvement. You start getting health payoffs way before that happens. Your doctor will also examine you for any underlying health conditions that have to be taken into consideration. So, don’t obsess about how much weight you’re losing exactly, but use the mirror as a reference. In my journey with clients, losing 10 pounds usually takes one to two months. And let’s not overlook the silent, nocturnal benefits; losing 10 pounds can significantly enhance your sleep quality and reduce symptoms of sleep apnea, leading to more restful nights. Most adults need at least 7 hours of sleep each night to allow the body to rest, repair, and regulate key processes like fat storage and muscle recovery. Research shows that a regular sleep schedule is essential for boosting weight loss and supporting health. Lack of sleep can throw off your metabolism and disrupt hormonal balance, making it harder to lose weight and manage your appetite. This diabetes medication can treat obesity, but it’s not for people who just want to drop a few pounds That’s rarely healthy or realistic. And losing 10 pounds in a month? “Anything extreme is just not a healthy option.” So, you might try a diet in the beginning and do really well with it because it’s new and it’s different,” Czerwony acknowledges. Is is possible to lose between five to ten pounds in two weeks, although this weight loss will vary depending on each person’s metabolism. Pursuing rapid weight loss, especially when aiming to lose 10 pounds in a week, can generate unexpected social responses—from admiration to concern. What are the social implications of rapid weight loss goals like losing 10 pounds in a week? For anyone who has lost 10 pounds in a week through diet alone, maintaining that weight loss may prove difficult without eventually introducing consistent physical activity. While it’s technically feasible to lose 10 pounds in 2 weeks without high-intensity workouts, doing so safely requires strategic nutritional planning. Stress affects every aspect of your health, including your weight. During meals, fill up on greens first, and you’ll find that you naturally begin to eat less of the perhaps more "unhealthy" parts of your plate. Foods that are high in the antioxidants vitamin C, E and beta carotene may help reduce fat storage by regulating your body's use of the hormone insulin. Here’s a 7-day meal plan that can help you move close to your goal of losing 10 pounds. Whole, nutrient-dense foods should make up the majority of your diet when you’re trying to lose weight. This means consuming fewer calories than your body burns, which results in weight loss over time. Joining a wellness community can significantly improve your chances of maintaining weight loss goals, as you’ll be surrounded by individuals who understand the journey. Connecting with others who share similar weight loss goals can provide motivation and accountability. After achieving a noticeable weight loss, maintaining that change becomes essential. A little bit of weight loss can help reverse this effect. Extra body weight makes your blood push harder against your artery walls. They’re particles in your body that transport fat for storage and energy. If you weigh 160 pounds, you could lose just 8-12 of them to get the benefit. Short walking breaks add up to weight loss. Use a smaller, 10-inch plate to help you balance your meals and consume fewer calories. Save yourself the extra calories and cook a nutritious meal at home. Unfortunately, the recipe for weight loss isn't a one-size-fits-all formula. For some, losing 10 pounds means fitting into their favorite pair of jeans, climbing up a flight of stairs without losing their breath, or reducing their diabetes medication. Following a healthy (but not overly-restrictive) diet and performing regular exercise will most definitely cause weight loss, especially fat loss. So, it’s safe to say that 10 pounds is a healthy weight to strive to lose during your weight loss journey. "I think one of the most important parts of maintaining the weight loss is staying consistent while also leaving room to have some fun. At the time that I lost the weight, I was doing consistent eating challenges that were pretty strict. Sometimes that meant no alcohol and no eating out (unless I knew how the restaurant cooked the food and if they served proper portions). However, being strict all the time isn’t sustainable. So, to maintain that weight loss and strike a balance between consistency and fun, I settled on allowing myself two cheat meals a week. This means that every Sunday I still prep all my lunches for the week, but I leave myself open to go out and enjoy a burger at some point if I’d like. Having this split of being mostly healthy, but still allowing myself to eat things outside of that seems to be the perfect balance for maintenance." —Megan Bauer You can only achieve this, she says, with a very balanced diet that includes enough protein (the building block of muscle) and doesn't make you lose too much weight too fast (as consuming too few calories would do), and by incorporating resistance training into your workout schedule. “Some people can shed weight more quickly in the first month after instituting a lower calorie and healthy diet, however much of the weight loss on the scale will have been due to water weight.” Add Fiber to Your Diet The National Heart, Lung, and Blood Institute recommends reducing your daily calorie intake by 500 to 750 calories per day if you want to lose weight and keep it off.30A healthcare provider may order specific medical tests based on your symptoms, family history and other factors.“Some people can shed weight more quickly in the first month after instituting a lower calorie and healthy diet, however much of the weight loss on the scale will have been due to water weight.”While the diet may lead to quick weight loss, this is most likely primarily due to water loss and is not sustainable or recommended for long-term health.This structured plan can help you reach your weight loss goals.It thinks that weight loss is a sign that you’re starving.One scientific analysis of 14 studies found that people who ate smaller portions had a “substantial” drop in how many calories they ate each day. I'm Amy Roskelley, a health & fitness professional and the owner of Health Beet website and blog. (after I go out to eat ONE MORE TIME! My husband is taking me out for a birthday dinner and a show tonight. …so, of course I’m gonna start tomorrow. LOL So, tomorrow, I’ll write my workout plan as a new post.. People who are overweight gain extra tissue in the back of their throats. Cut your salt and eat plenty of vegetables, fruits, and low-fat dairy, and you may lower it even more. But it’s harder to raise levels of the “good” kind of cholesterol, HDL. You can lower your LDL or “bad” cholesterol with healthier food and medications. For example, overweight people who slim down have lower levels of some hormones linked to cancer, like estrogens, insulin, and androgens. Just 10 extra pounds add 40 pounds of pressure on your knees and other lower body joints. It will help you on your weight loss journey and give you a quick and easy tool for group, community and competitive comparisons when weighing in. Be careful when you’re making comparisons to ensure that you’re comparing negative (weight loss) to negative results and positive (weight gain) to positive results. By using the Weight Loss Percentage Calculator, you can compare where each person on their weight loss journey is, relative to their starting point. It may be that the person who is losing 20lb doesn’t actually have 50lb to lose, and the person who has lost 50lb needs to lose 100lb more. No matter which way you diet, here are the best ways to lose 10 pounds. Whether it's your first or your last 10 pounds, losing this amount of weight is a big deal. To learn more about how to build a healthy routine over the 10 days, keep reading the article! Remember, if you don't reach your goal after 10 days, stick with your diet and exercise routine and you'll eventually get there. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training. While a ten-pound weight loss can be noticeable, sustainable changes are critical for long-term health. Research has documented how even small shifts in weight can impact overall health and the perception of one’s body. Losing 10 pounds can also bring about significant psychological changes, which may impact how noticeable the weight loss feels. My diet was horrible and my exercise routine (if any) was minimal. This means that losing weight can also lower the amount of plaque in your blood, preventing blood clots and coronary artery disease. Not getting enough sleep, or not sleeping well can make losing weight harder as it keeps you from getting proper rest. Committing to weight loss means changing your lifestyle, and a lot of things can make that difficult. He, and our team, will work with you to achieve your weight loss goals. Building lean muscle with strength training can speed up your weight loss. A balanced diet and regular exercise help you create this calorie deficit. If you eat more, the extra calories turn into fat. This is the core of any effective weight loss plan. Possibly, one of the most important factors in losing a lot of weight fast and then keeping it off is to stay motivated. Dr. William Blahd on WebMD says that stress causes cortisol levels to spike in the body which results in cravings for “comfort” foods. It was found that non-exercised activity thermogenesis, or NEAT, can help to increase calorie expenditure. Here are 4 positive changes that you can make to your lifestyle to help lose more weight faster. For example, the journal Obesity recommends eating more low-density energy sources and consuming less high-density energy foods. When I write the plan the night before, then I know if I should stop at the grocery store on the way home from the gym. So, my first step is to write down my food plan. Some things I LOVE about being my “ideal weight”. I know there are probably zero people reading blogs like in the old days, which is why I’m doing it just for me anyway! And as I said in my April 2023 post when I lost 10lbs earlier this year, “Unless I’m tracking, when I think I’m in a calorie deficit, I’m really not. When I don’t have it programmed, I just run however long I feel like that day, which lately has been not a lot! And for my workouts- I need to program a training plan into my Garmin. The difference is, I developed 240 different recipes for the plan I sell, whereas this is just the template! So, here’s the plan! Health Categories To Explore Focus on your goal of becoming healthier and happier. Mix up the foods and workouts to keep things interesting and challenging. End the day with a 20-minute HIIT workout to boost your metabolism. In the evening, have a lean protein like baked salmon with steamed vegetables. For the already lean person with a lot of muscle and low body fat percentage, a much higher daily protein intake is recommended to minimize muscle loss while losing the last few pounds of fat on your diet.Whether it's your first or your last 10 pounds, losing this amount of weight is a big deal.A well-rounded dietary approach, rather than severe restriction of any macronutrient, lays the foundation for safe and sustainable fat loss.As you progress through your 4-week diet plan, pay attention to your eating habits.The question “can I lose 10 pounds in 2 weeks” is one that captures attention and stirs both hope and skepticism.The first place you’ll lose weight depends on your genetics, as everyone loses weight differently.It’s not too extreme, making it easier to stick to healthy habits without feeling overwhelmed. Fad diets often promote quick weight loss that is unsustainable and may severely restrict what you eat. This is a natural physiological response as your body strives to reach a new equilibrium after weight loss. Losing 10 pounds can have an impact on your metabolism, although the degree of change often depends on individual factors like age, muscle mass, and overall health. Aim for a mix of cardiovascular exercises and strength training to maximize calorie burn and build muscle. Make sustainable choices, stay focused, and trust the process to achieve your goals while improving your overall health. Whether it’s friends, family, or online communities, connecting with others who share your goals can help you stay motivated, accountable, and encouraged. To ensure you get enough sleep, try creating a consistent bedtime routine, reducing distractions in your bedroom, and avoiding caffeine, alcohol, and heavy meals before sleep. Making these foods a regular morning routine makes you feel satisfied and less tempted to snack later. Protein helps reduce hunger and keeps you full longer, preventing overeating or snacking between meals. Many individuals report enhanced mood and confidence levels after losing a modest amount of weight. One of the most evident signs of weight loss is how your clothes fit. In this article, we’ll explore what a 10 lb weight loss truly looks like, and how it can impact various aspects of your life. However, the visual impact of this weight loss varies considerably depending on several factors. Losing 10 pounds is a significant achievement, representing a noticeable change in body composition for most individuals. It might not seem like it, but losing 10 pounds is certainly an achievable goal and can make a noticeable difference in your appearance. No matter how big or small of a difference it might make to your appearance, remember that losing 10 pounds is a big deal. This means, considering these factors, you could safely plan to lose anywhere from 4 to 8 pounds per month.With time and effort, it is possible to maintain weight loss and enjoy the numerous benefits that come with it.Higher levels of the stress hormone cortisol can create stubborn fat distribution around the abdomen, he adds.Beyond physical appearance, there’s a psychological impact that comes with weight loss.Genetic predisposition plays a significant role in determining weight loss response, including metabolic rate, fat distribution, and insulin sensitivity.Nutrient-dense options like whole grains provide fiber, which keeps you fuller longer and supports weight management.This 7-day plan offers a proven way to lose 10 pounds in a week.Research shows that eating more protein can help reduce the risk of obesity and related conditions like cardiovascular disease. How Much Protein to Build Muscle? Rapid weight loss is often unsustainable and can be detrimental to health. Similarly, someone with a higher muscle-to-fat ratio will experience less dramatic visual changes compared to someone with a higher body fat percentage. Instead, your weight loss should be about improving your quality of life and living a healthier lifestyle. When you go about the process of shedding some excess pounds, you want to make sure that you’re doing it in a healthy, reasonable way. Healthcare providers, dietitians, and exercise physiologists approach rapid weight loss with caution. From intermittent fasting to ketogenic plans and low-carb cleanses, many claim to help individuals lose 10 pounds in a week or two. The body must expend more calories than it consumes to tap into stored energy reserves, primarily body fat. For most individuals, losing one to two pounds of fat per week is considered safe and realistic. Reduce your consumption of foods and beverages high in added sugars, as they significantly contribute to excess calorie intake without providing essential nutrients. The Dietary Guidelines for Americans recommend that 45-65% of total daily calories come from these quality carbohydrate sources. LeafyBark isn’t just a source of information; it’s a community where health-conscious individuals connect and thrive. We’re passionate about simplifying weight loss and wellness through clear, actionable advice. The sense of accomplishment you receive from reaching your weight loss goal can also create a more optimistic outlook on life and foster a greater commitment to self-care. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be achieved by eating nutrient-dense foods, reducing portion sizes, and increasing your physical activity levels. Losing 10 pounds can help you develop a more positive body image, reducing feelings of shame and self-consciousness. A study published in the Journal of Clinical Psychology found that weight loss of just 5-10% can reduce symptoms of depression and anxiety in obese individuals. Obesity is often linked to anxiety and depression, and losing 10 pounds can help alleviate these conditions. The thing is, pinpointing the changes you need to make to lose 10 pounds can be a lot more challenging than adjusting your diet to lose, say, 50.Learning how to better understand your hunger and satiety is key when it comes to losing weight.When you take your time, you allow your body to register fullness, helping you eat less and feel more satisfied.If you weigh 160 pounds, you could lose just 8-12 of them to get the benefit.A 10-pound weight loss can result in a slimmer face, a more defined jawline, and a smaller waist.Fixating on a number, such as trying to achieve a 10 lb weight loss in two weeks, can lead to disappointment if the body does not respond as quickly as hoped.Xypex products were selected to waterproof the areas where traditional waterproofing could not.Even a slight weight loss means more energy and the ability to do more activities. ” This exploration aims to unravel the nuances of weight loss perception, how it affects your body, and the psychological aspects that come into play. Losing weight is a common goal for many individuals, whether it’s for health reasons, aesthetic desires, or personal challenges. "Especially if you are getting those steps in, that's usually more than enough for most people, at least if you're exercising a few days a week in a more formal workout plan." "I'm not actively tracking how many calories I'm eating," he says, "I'm just eating until a point where I'm content, and then I stop." Many over-the-counter products lack sufficient clinical evidence and can carry health risks, particularly when combined with caffeine or diuretics. On the flip side, short-term success might offer a psychological boost, but it’s important to differentiate between motivation and obsession. There can also be social pressures to maintain visible results, which may encourage disordered eating behaviors. Experts advise incorporating even light movement like walking to preserve muscle and improve metabolic efficiency. The body, having adapted to a caloric deficit, may also experience a natural drive to restore energy balance, leading to increased hunger and reduced energy expenditure. Regular exercise not only helps you burn calories but also builds muscle mass, which can further boost your metabolism. This can lead to a healthier relationship with food and exercise, making it easier to maintain your weight loss over time. On the other hand, for individuals who already have a lower body weight or who are at a healthy weight, a loss of 10 lbs might not be as impactful. In one study, depressed people who were very overweight felt better after they lost an average of 8% of their body weight. Sleeping too much isn’t good for your weight or your health. Others show that losing at least 5% of excess weight can lead to better sleep. If you’re losing fat, especially around the midsection, it can create a more dramatic visual effect compared to losing lean muscle mass. Body fat percentage plays a significant role in how noticeable weight loss is. Before we dive into the specifics of 10 pounds, let’s address what makes weight loss noticeable in the first place. Ensuring the right proportion of macronutrients—carbohydrates, proteins, and fats—can help you feel satisfied and energized without overeating. A noticeable weight loss is a term used to describe a weight reduction that is visible to others. Remember, weight loss is a journey, not a destination, and every step forward is a victory in itself. Your own perception of your weight loss can be more powerful than others’ opinions. It’s essential to distinguish between perception and reality when it comes to weight loss. Because she’s already lean, the weight loss may not be as noticeable to others, but she may feel more confident and comfortable in her own skin. If you’re losing fat in noticeable areas, such as the face, neck, or midsection, 10 pounds may be more apparent. If you’re heavier or have a higher body fat percentage, 10 pounds may be more noticeable. As mentioned earlier, your starting weight and body composition play a significant role in how noticeable weight loss is. For some, 10 pounds may be a significant and noticeable amount of weight loss, while for others, it might not be as apparent. Your starting weight and body composition significantly impact how noticeable weight loss is. It’s the best way to hold on to the health benefits you gain from dropping some pounds. Being overweight strains your heart, which can lead to a host of health problems, including heart disease. Even a slight weight loss means more energy and the ability to do more activities. In fact, people on TikTok are swapping regular walks for rucking to lose weight and achieve impressive body transformations. “Walk faster to burn more calories … You don’t have to make it super fatiguing if you don’t want to; it’s okay to walk at a speed that doesn’t burn you out. The key to successful weight loss is establishing a calorie deficit, which means torching more calories than you consume. That said, those who have lost 10 pounds in 2 weeks at older ages often do so through structured, nutrient-dense diets and joint-friendly exercises like swimming or walking. Even for those who lost 10 pounds in 2 weeks, the difference between fat loss and muscle loss often comes down to the inclusion of strength-building activities. Maintaining weight loss after losing 10 pounds requires a long-term commitment to healthy lifestyle habits. As you lose weight, your body may also become more efficient at burning calories, leading to a boosted metabolism. However, with a consistent and sustainable approach to weight loss, it is possible to lose the last 10 pounds and reach a healthy weight. For example, losing 10 pounds can result in a more toned and leaner appearance, especially if the weight loss is accompanied by muscle gain through exercise. A high-protein breakfast may also help you burn more calories and preserve lean muscle mass during weight loss. The table below provides some healthier sources of protein.However, the visual impact of this weight loss varies considerably depending on several factors.What helps one person shed pounds may backfire on another.The density of ethylene glycol is higher than water - check the specific gravity (SG) table above, so the net impact on the heat transport capacity is reduced.A mix of cardio and strength training burns calories and builds muscle.It was found that non-exercised activity thermogenesis, or NEAT, can help to increase calorie expenditure.Get ready to experience the power of HIIT and enhance your weight loss journey.But losing weight isn’t the way to do it. Fat exits your body in your breath, pee and sweat Weight loss may cause loose, sagging skin and muscle loss to your rear But for a lifetime of good health and well-being. Detox diets and juice cleanses are particularly popular among those hoping to achieve a lost 10 pounds in a week outcome. For example, ketogenic diets drastically reduce carbohydrate intake, leading to a sharp decline in water weight. Severely restricting calories can trigger metabolic adaptations, where the body slows down its energy expenditure to conserve fuel. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. In someone who is 200 pounds (90 kilograms), it's 10 pounds (4.5 kilograms). As you lose weight your metabolism slows down but this isn't a bad thing because your metabolism doesn't have to burn as many calories to maintain a lower bodyweight but once you're down to your last 10 pounds…That's why we asked six women to get super-specific about what they ate every day to drop 10 pounds and keep it off.In addition to losing muscle, you can lose a lot of water weight when you drop pounds fast.Whether it’s increasing your workout intensity or participating in a fun run, continual challenge can keep you engaged.Of course, people lose weight at different speeds.This amount of weight loss is significant enough to make a visible difference in how clothes fit and can also lead to improved overall health.In fact, even modest weight loss can lead to benefits such as improved blood pressure, cholesterol levels, and overall heart health. What role does gut health play in achieving a 10 lb weight loss quickly? Some who have lost 10 pounds in 2 weeks report elevated stress and anxiety around food, often stemming from the fear of regaining the weight. Many individuals who have lost 10 pounds in 2 weeks find themselves regaining the weight shortly after. It’s important to remember that weight loss should support—not compromise—overall health and functionality. In this case, you could probably benefit from a slightly higher total protein intake, upwards of 1.8–2.7 g/kg, especially if you’re already at a low body fat percentage or have a lot of lean muscle mass. Aim for the recommended daily protein intake for muscle gain, which is around 1.6–2.2 g of protein per kg of body weight or 0.7–1 g per pound of body weight. If you strength train but maintain your caloric intake, you will gradually gain muscle and lose body fat. The composition of weight lost—whether it is fat, muscle, or water—plays a crucial role in how noticeable that weight loss appears. In his latest video, Spinelli documents his own month-long weight loss journey, explaining the smaller, more sustainable lifestyle changes that he made to lose weight, get fitter, and be able to continue with that progress once the 30 days were up. Before undertaking a diet plan to lose weight fast, you are always advised to speak with a medical professional. But losing weight isn’t the way to do it. So, if your starting weight is 150lbs and you lost 5lbs, you’ve lost 3.33% of your body weight. So, I've created this handy weight loss calculator for you to check your percentage of weight loss. A lot of you want to know how to calculate the percentage of weight loss like they do on the show. Love it or hate it, NBC's The Biggest Loser sure does get people interested in weight loss. Many people report increased energy levels, improved mood, and enhanced self-confidence after losing weight. Losing 10 pounds can have a significant impact on one’s overall health and wellbeing. Remember, every pound counts, and shedding 10 pounds can be the catalyst for a healthier, happier you. Having a support system in place can make all the difference in maintaining your weight loss. Aim for at least 150 to 300 minutes of moderate-intensity aerobic exercise per week, which can lead to significant calorie expenditure. Cardiovascular activities, such as running, cycling, swimming, or brisk walking, help burn calories quickly and improve heart health. A combination of cardiovascular (aerobic) exercise and strength training is typically the most effective approach for losing weight. And how the women dropped the weight – whether through diet or a combination of exercise and diet– impacted the results. If those 10 pounds of weight a woman lost was fat that produced estrogen, then hormonal levels will decrease when that fat is lost. But according to Harvard Health Publishing, excess body fat affects the proper functioning of hormones, and the processes they influence, which are essential for health. Thus, relatively modest amounts of weight loss in the range of 4 to 8 pounds can decrease blood pressure by 3 to 8 points, which is significant in terms of reducing risk for heart disease and other conditions,” With 2 years as a clinical dietitian in an inpatient setting, 2… Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. Make a double batch of these one-pot dinners for busy weeknights. Transforming everyday staples into nutritious meals that you can just reheat in minutes can make all the difference when you're about to hit the speed dial for Chinese take-out. Incorporating a mix of cardiovascular workouts, such as running, cycling, or swimming, along with strength training exercises can enhance your weight loss efforts. This means that with consistent effort, you could expect to lose 10 pounds in approximately 5 to 10 weeks. Regular activity not only helps you burn calories but also boosts your metabolism and enhances your overall health. Aim for a combination of cardio and strength training exercises to promote fat loss and muscle tone. This shift also ensures that you receive the necessary nutrients to support your body during weight loss. A realistic, safe, and most of all sustainable weight loss goal is around half a pound to two pounds per week, depending on how much weight you're looking to lose, according to Cory Ruth, RDN, a women's health expert and the CEO of The Women's Dietitian. "On any diet, after you've lost some water weight, what you lose next is either fat or muscle," says Dr. March. From there, they can determine a slight calorie deficit, or how many calories you need in a day to lose one to two pounds a week, he explains. In addition to losing muscle, you can lose a lot of water weight when you drop pounds fast. Remember, with the right motivation and tools, you can create a healthy and sustainable lifestyle that supports your weight loss efforts. It’s common to get discouraged or lose motivation a week or two into your new weight loss journey. When you’re starting any new weight loss protocol, it’s critical to allow your body adequate time to rest and repair. Three of those days should focus on strength training to help build and maintain healthy lean muscle. Other ways to lose 10lbs in a week If you miss the bubbles, go for sparkling water and if you miss some flavor, add a little 100% juice, lemon, or muddled fruit, she suggests. It also prevents you from running to your nearest fast food restaurant to grab a convenient, and usually high-calorie meal when you’re pressed for time or don’t have anything on hand. “Meal planning works because there’s built-in portion control as you prep and divide meals,” says Moon. Maintaining muscle mass during a 10 lb weight loss effort requires careful attention to protein intake and resistance training. Variants in genes that affect appetite, fat oxidation, and muscle mass retention can influence the speed and nature of weight loss. Probiotic-rich foods like kefir, sauerkraut, and yogurt, along with prebiotic fibers, can optimize gut health during weight loss. Muscle weight should be preserved. Weight from fat is expendable. But it’s far from recommended. That’s 4 to 8 pounds per month. However, by making sustainable lifestyle changes such as following a balanced diet, incorporating regular physical activity, and being mindful of portion sizes, you can lose weight and keep it off in the long term. While walking alone can’t spot-reduce fat, it can contribute to overall fat loss and a flatter tummy over time when combined with a healthy diet. Remember, these drinks should complement a healthy diet and exercise routine. Rapid weight loss diets can often result in weight regain once normal eating resumes. Rapid weight loss diets can often result in weight regain once normal eating resumes.Check out our previous blog, How Do I Maximize My Weight Loss on Keto? To Lose Your Last 10 Pounds of Belly Fat… Choose fresh, whole foods like vegetables and fruits to nourish your body with powerful antioxidants and keep hunger a bay—and thus, keep the weight down. That's because meat is more calorie-dense, not to mention more saturated fat compared to its plant-based counterparts. In general, vegetarians and vegans have a lower bodyweight than their meat-eating peers. A 2012 study from Obesity suggests that drinking water can help promote weight loss over sweetened caloric and unsweetened caloric beverages. Research shows that dieters who guzzle plenty of H2O lose more weight than those who don't. Staying hydrated and cutting down on liquid calories are key to losing 10 pounds in a week. Also, your body’s fat and muscle ratio affects your weight loss. But, if you burn more calories than you eat, you lose weight. This 7-day plan offers a proven way to lose 10 pounds in a week. Incorporate 2-3 total-body strength training sessions weekly to stimulate muscle retention and boost resting energy expenditure (i.e., the amount of calories you burn at rest). It was observed that obese individuals who drank a large glass of water 30 minutes before their meal were able to lose weight faster.3 What are healthy food swaps you can make if you want to lose up to 10lbs in a week or two? By consuming fewer calories every day, you will notice a change in your waistline and your health in general. After that, to keep weight off, you should develop effective lifestyle habits that continue to burn body fat through dieting and exercising. In fact, some participants in the study were able to lose up to 16lbs (7.4 kg) of glycogen and water weight in the space of just four days! “I firmly believe weight loss is 80 percent what you put in your mouth. “A healthy jumpstart should always include at least 50 percent fresh vegetables,” Kaufman says. Eat the bulk of your calories before 3 p.m. We’ll focus heavily on the actual meal plan during day nine, but for now, grab a journal. We recommend a daily protein intake of 1.8 g/kg if you want to lose fat and maintain (or build) muscle. Similar numbers show up in a small study on eight natural bodybuilders.3 On a rest day, the researchers found that the bodybuilders needed 1.7 g protein per kg to maintain their muscle mass. Get enough sleep, stay hydrated, and be mindful of portion sizes to support a healthy weight loss journey. Focusing on sustainable lifestyle changes, such as a balanced diet and regular physical activity, can lead to lasting weight loss and improved overall health. Stick to your healthy habits, even on weekends and holidays, to avoid undoing your hard work. Every 10 pounds lost is a significant achievement and a testament to your dedication and effort. Therefore, it's crucial to remember that "10 pounds" is not a one-size-fits-all measurement. Ten pounds can look very different depending on several factors⁚ Even better, choose the same calorie-controlled meal every morning and you’ll never have to grab a donut in a pinch.So, why do I let myself get back to this weight every fall?You’ll want to eliminate things such as dairy, sugar, gluten, and oils while focusing on green leafy vegetables, lean proteins, and complex carbohydrates.By losing 10 pounds, individuals may find that they have more energy, are more motivated, and are better equipped to tackle daily tasks and activities.Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy.Losing weight reduces pressure on your joints, which may result in greater mobility and flexibility.“Studies have shown that eating home cooked meals can reduce the amount of fat, sugar and carbohydrates you eat,” says Amy Kimberlain, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.Additionally, weight loss distribution also plays a role, as fat loss in the abdominal area can be more noticeable than fat loss in other areas of the body.Wear a weighted vest on your walks to crush both your cardio and strength goals.You’ll likely experience a noticeable boost in your exercise performance, enjoying increased stamina and flexibility. However, with the right approach, persistence, and a positive mindset, the reality of a healthier, happier you is entirely achievable. Losing 10 pounds is an admirable achievement that can lead to substantial physical, mental, and emotional benefits. Focus on creating a caloric deficit while ensuring your needs for nutrients are met. The amount of physical activity required to burn 2,500 calories daily (the approximate deficit needed to lose 10 pounds in 2 weeks) is rarely sustainable or safe. So, when assessing whether a 10 lb weight loss in two weeks is feasible, it’s vital to distinguish the type of weight being lost and its implications on overall health. Clients who lose weight following an adequate protein approach, like on the Ideal Protein protocol, maintain their lean mass (some even gain) while losing weight. According to the Centers for Disease Control and Prevention (CDC), your body will adjust if you lose 10 pounds of your weight with the help of exercise. For those who lose weight on a low-carb diet, such as Ideal Protein, this initial stage is much shorter, and fat-burning results come more quickly. “You have to lose 10 pounds before you can lose 20.” “Smaller weight loss is more manageable and less intimidating,” says Rosanne Rust, RDN, an author and owner of Rust Nutrition Services in Florida. “This small weight loss can improve insulin sensitivity, reduce blood pressure, and lower cholesterol levels,” says Cody Stanford. This, in turn, can motivate individuals to continue with their weight loss journey.” “Reducing belly fat decreases the risk of developing serious health problems linked to obesity, such as heart disease and diabetes.” While it is technically possible, the manner in which those pounds are lost—and the aftermath—matters profoundly. Medical-grade peptide therapies that enhance fat oxidation are also gaining attention, though they require further research. The focus in these cases should be more on preserving function and health rather than achieving rapid numbers on the scale. But your muscle mass, activity level, caloric intake, and many other factors affect your protein requirement. This was the mean amount of protein necessary to maximize muscle growth for the participants in these 49 studies. This suggests that the more trained you are, the more critical it becomes to eat enough protein to build muscle. The trained participants did, however, see greater effects from eating enough protein than the untrained participants did. This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition. Celebrating these non-scale victories can help keep you motivated and focused on improved health and well-being. Adults should aim for 7-9 hours of quality sleep per night by establishing a consistent sleep schedule and creating a restful sleep environment. Maximize non-exercise activity thermogenesis (NEAT) by increasing daily movement, such as taking the stairs, doing household chores, gardening, or standing and walking during phone calls. Use visual cues like the MyPlate method to create a balanced meal, filling half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates. “Weight loss isn't solely about a caloric deficit, because the body is a super complex piece of machinery, and we can't simply boil all of weight loss down to calories in versus calories out.” There’s no one right way to lose weight — no miracle diet or workout plan that works for everyone. So, when you lose weight quickly, it tends to come from muscle, rather than fat,” Czerwony explains. According to doctors from the Mayo Clinic, long-term weight loss through a diet plan and exercising are only possible by making permanent changes. Eliminating stress will help you drop 10 pounds of body weight in a week much quicker. An effective 7-diet plan for rapid weight loss needs to be backed up by positive changes to your daily activities. To make sure that your efforts to lose 10lbs in a week are effective and you don’t pile on the pounds after, it’s important to make certain lifestyle changes. To help control portions if you want to lose weight in a week or two, you could try using a portion control plate. The human body is incredibly complex, and weight loss is rarely linear. The question of "What does 10 pounds of weight loss look like?" is a common one, and for good reason. For example, if the weight loss is mostly in the abdominal area, it may be more noticeable than if the weight loss is distributed evenly throughout the body. However, if you feel sluggish or out of shape, losing even just a few pounds can help boost your confidence and motivate you to keep up the hard work. There’s no way to sugar coat it; losing weight isn’t easy. The only thing harder than losing weight is keeping it off. Think long-term about weight loss and establish a goal that is realistic for your lifestyle, says Hamlin. This will give you a better understanding and awareness of how many calories you’re consuming and at which meal. Losing fat while keeping your muscle means that you’ll improve not only your health but also your looks. The confidence interval that covered the minimum protein requirements to maximize muscle gains for 97.5% of all the participants was 2.2 g protein per kg per day. No further effect on muscle gain was seen from protein intakes higher than 1.6 g/kg/day for either trained or untrained participants. That is almost a pound of extra fat-free mass gained and a pound of fat lost, just by eating slightly more protein. When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. Learn about the foods you're eating and keep your calories within your daily budget. The first signs of weight loss are less snoring, mood improvements, more noticeable muscle definition, and changes in body measurements that make your clothes fit differently. But regardless of BMI and initial weight, losing 10 pounds may be very impactful for your body and mind. For someone weighing 150 pounds, losing 10 pounds can shift them into a healthier BMI (body mass index) range. "The Blind Side" star Quinton Aaron has been on an up-and-down battle with his weight, but right now he's up ... “It also helps you become more aware of your own walking habits since you’ll naturally learn how much walking is involved in different activities you do during the day. Tracking your step count can be an excellent way to challenge yourself and encourage yourself to do a little more each week. “You can kill two birds with one stone by finding a way to meet your daily walking goals in a way that fits with what you were planning to do anyway.” This can be achieved by reducing your calorie intake, increasing physical activity, or combining both. Genetics and aging further play a role, slowing metabolism and altering how fat is distributed. Hormonal changes, stress, and lack of sleep can also increase belly fat by boosting cortisol levels, which encourages fat accumulation in this area. A combination of optimal nutrition, consistent exercise, and smart lifestyle choices.