What if I told you that it was indeed possible to lose 10 pounds in a week, would you believe me? It can be done. And no, there’s absolutely no magic pill that’s going to shed pounds for you. What I’m about to propose is an extreme way to lose up to 10 pounds in a week.
Ordinarily, I would advise people to approacwh weight loss as a 6-month long journey because, in reality, 1 – 2 pounds of weight loss per week is usually the correct amount. But, perhaps you have an important event coming up within a week and you were unable to stick to your weight loss plans but still, you need to drop those unwanted pounds asap.
In which case, this protocol will most likely work but I want you to be warned that it is extreme and I don’t believe it’s something people can maintain for an extended period of time.
Now, here’s the deal, you can workout all you want but you can never outwork a bad diet. There’s no point hitting the treadmill for hours and then stuffing your face with all the wrong kinds of foods because let me tell you, a big Mac alone could undo an hours worth of cardio.
Which is why this protocol is centered around specific high-calorie burning exercises, foods that are low in sugar and carbohydrates and intermittent fasting.
3 aspects that if done correctly within the next week can help you shed up to 10 pounds.
The Fundamental Principles Of Weightloss
As you probably have heard, all food and beverages (apart from water) contain calories. Your body requires a certain amount of calories every day in order to maintain it’s current composition. For instance, your body may require 2000 calories per day to maintain itself.
It needs calories because when we expend energy, calories are burned. So, if you burn 2000 calories a day on average, your body requires 2000 calories to maintain itself. If you were to consume fewer calories, say 1500 calories but burned 2000 calories for the day, you would be in what is called a calorie deficit.
Now, how is this important to you? Well, 1 pound of weight is equivalent to approximately 3500 calories. If you burn 3500 calories in a week, you will lose 1 pound of weight.
In order to lose weight, you need to be in a calorie deficit for a significant amount of time. You have two options, consume fewer calories or burn more calories. This protocol, however, requires you to do both.
Step 1: Dial In Your Nutrition To Enter A Caloric Deficit
If what you eat becomes a part of you, then what you eat matters. Traditionally, when people embark on a weight loss journey, their plan of action revolves around extreme limitations on food consumption. Starving yourself is not a healthy way of losing weight.
More often than not, it results in failure and destruction of your metabolism.
It’s easy for me to tell you not to starve yourself but if your diet consists of large quantities of processed foods, carbohydrates and sugar, then it comes as no surprise that you know of no other way but to starve yourself and eat like a rabbit in order to lose weight.
People tend to shy away or develop a poor relationship with calories for this express reason. The Standard American Diet (which most of the world is adopting) will prevent weight loss and encourage weight gain.
In order to enter a caloric deficit whilst maintaining healthy levels of essential vitamins and minerals in your diet, you ought to be making smarter food choices.
But, most importantly, in order to eat until you’re full whilst still maintaining a caloric deficit, you absolutely Must abandon the Standard American Diet and embrace a healthier nutrition plan.
First, I’m going to break down food categories into high-calorie foods and low-calorie foods. Then, I’m going to break them down further into nutrient-dense foods (which is pivotal to health and wellness).
Foods that are high in calories:
Carbohydrates – White Rice, Pasta, Bread, Buns, Bagels, Pita Bread and so on. Check out this guide on good carbs vs bad carbs.
Beverages – Soda, Fruit Juices, Lattes, Milkshakes and Alcohol
Processed Junk Food – Burgers, Pizzas, Hot Dogs and so on.
Candy And Dessert Treats
Foods That Are Low In Calories:
Meats – Fish, Chicken And Mutton
Natural Carbohydrates – Yams, Oats, Zucchini, Cauliflower and more
Vegetables – All sorts and every kind
Beverages – Diet Soda (unhealthy but in terms of calories, they are low), teas, coffee and vegetable juices
Snacks and Treats – Dark Chocolate, Nuts And Seeds, Peanut Butter and Rice Cakes
This nutrition plan is fairly simple, right?
You need to avoid those foods that are high in calories and sugar so that you can remain in a significant caloric deficit at the end of each day. Now, to lose 10 pounds, you need to be in quite a significant deficit, you’re talking about somewhere between 30 – 40 thousand calories.
That’s an incredible amount of calories to lose in just one week.
But, if you’re eating like 2500 – 3000 calories per day, you can lose about 10 – 15000 calories by simple halving the amount of calories you consume in that week.
Another important factor to consider is the presence of carbs and sugar.
You see, carbohydrates convert into sugar really quickly. When that occurs, your body will produce insulin. The presence of insulin is known to hinder and reduce the presence of fat burning hormones.
So, with that being said, the aim of your nutrition plan for this weight loss challenge is to cut down your calories by reducing foods that are high in calories like carbohydrates but it goes one step further by reducing the amount of sugar you consume (which will lower insulin) levels and improve your body’s ability to burn fat.
To an extent, this similar to the ketogenic diet. The only difference is that the goal of this plan isn’t to eat high amounts of fat.
Since most vegetables are super low in calories but extremely dense in nutrients, that is your number one source of fuel and in no limitations. However, potatoes are not to be eaten in excess, if at all, because they are high in carbohydrates.
Fruits are safe but limited to one or two servings per day. Berries are your best option because they are pretty damn low on the glycemic index thus preventing excessive spikes of insulin.
For protein, grill or saute chicken, fish or meat. Don’t crumb or deep fry at all. Avoid sauces and ranch dressings for your salads.
Drink a ton of green tea, vegetable juices, teas and unsweetened coffee. Avoid alcohol altogether, sodas, fruit juices and milkshakes.
Keep your diet clean, natural and as simple as possible. Most importantly, be damn consistent and rigid because this is merely a 7-day challenge so there is absolutely no need and no excuses for eating bad even once.
Step 2: Engage In These Exercises That Burn Loads Of Calories
Losing 10 pounds in one week is such a big task that dieting alone isn’t going to cut it. You have to exercise with the intention of burning the maximum amount of calories without injuring or endangering yourself.
There’s no need to spend 5 hours in the gym on the treadmill or elliptical. The goal is for low impacting but high-intensity exercises that shed weight and burn calories like crazy.
Which is why for this program, you will be jumping rope, boxing, sprinting and/or swimming daily.
It’s going to be tough as hell BUT you can possibly burn up to 1074 calories in just a single hour from just jumping rope. All you’re doing is jumping up and down off the ground and swinging a rope around your body but the calories burned in this exercise is fantastic.
It’s a similar story with boxing, running and swimming. You can perform these exercises safely but burn a ton of calories in a sustainable amount of time without destroying your body.
The best results I have gotten have come with a combination of every single one of the exercises mentioned above.
Here’s my protocol which I follow for an hour during this weight cut:
- 90 seconds of jump rope
- 30 seconds of body weight exercises like squats, pushups and planks
- 30 seconds of sprinting
- 90 seconds of boxing
- 90 seconds break
Perform this cycle for a couple of rounds and you’ll burn a ton of calories in just an hours worth of work. If you can go longer without endangering yourself whatsoever, go for it and keep on burning those calories.
Now think about this, if you’re burning about 1000 – 1500 calories from exercise per day and you eat in a 1000 – 1500 calories deficit, at the end of the week, you can burn anywhere between 5 – 10 pounds!
You could burn even more than that especially since your diet is so clean. You’re not going to be starving yourself of essential nutrients because you’ll be eating so much vegetables which are all super low in calories.
It’s a win-win situation. But, it’s not going to be easy. It will, however, help you get closer to achieving that goal of losing 10 pounds in a week.
Step 3: Intermittent Fast Daily To Boost Fatloss
I’m sure by now that you’ve heard about intermittent fasting, I mean, who hasn’t? Everyone goes on about it as if intermittent fasting is the cure to obesity, unfortunately, it isn’t.
Infact, if you really think about it, intermittent fasting utilizes the concept of binge eating in a healthy and less impactful manner.
Essentially, you fast for a set number of hours and once you’ve hit that designated hour, you break your fast and eat in the allocated window for consumption. For example, you fast for 16 hours and eat in an 8 hour window.
It’s a pretty simple eating protocol and not a ‘diet’. There’s a misconception floating around the web that you intermittent fasting is the gift everyone who doesn’t want to give up junk food has been praying for.
That is simply untrue.
Just because you’re intermittent fasting doesn’t mean you’re allowed to pig out on junk food and still lose weight. You will lose no weight if you’re eating junk food and exceeding your caloric intake goals for the day. What you can do is eat a large meal until you’re satisfied with the right foods.
End of story.
But, intermittent fasting does come with a bunch of benefits, one of them being that you can trigger fat burning hormones and boost human growth hormone.
Ordinarily, it takes your body about 12 hours to completely digest food and for insulin levels to deplete. Because we eat 3 – 6 meals a day, there’s never a time when our body is low on glucose for energy and sugar is always present in our bodies.
by intermittent fasting, you are depleting those glucose levels and allowing your body to search for energy from a different source.
Ideally, fat is what your body can burn as energy before targeting muscle (starvation mode occurs when you enter what many refer to as ‘starvation’ mode which roughly takes 72 hours before occurring).
Intermittent fasting does indeed help to burn fat. it also helps people maintain a caloric deficit because of the time restrictions for eating and it teaches you to identify the difference between actual hunger and cravings.
Couple intermittent fasting with the above two steps and the results can be phenomenal. This makes it possible to burn 10 pounds in one week!
Choose between a 16/8 hour or a 20/4 hour fast. Both work and I play around with them interchangeably.
Wrapping It Up
There you have it – a system to lose up to 10 pounds in a week. I can’t guarantee that everyone will hit that goal because as you probably well know, everyone is unique and the result will vary depending on a number of controlled and uncontrolled factors.
What I do know is that following this protocol can most certainly produce weight loss results! With anything in life, discipline is key to any results.
You cannot effect change in your life without hard work, consistency and dedication.
I hope you found this system to be of some help to you but I strongly urge you to make long-term healthier choices in your life. Remove the need for such drastic weight loss goals by setting yourself up for the future.
If you start now and work your way towards a healthier lifestyle that incorporates the nutritional tips in this protocol, I strongly believe that you’ll lose weight at a healthy and sustainable rate and in a few months from now, you’ll be in the best shape of your life.
I want you to remember something, with good health comes a good body. If you eat right, exercise right and sleep right, your body will reflect those healthy lifestyle choices and habits. You will look phenomenal.
You just have to start now. I promise you, it only takes a few months to a year to build lifelong healthy habits that transform your body for a lifetime.
I wish you all the best in your weight loss journey and I genuinely hope that you achieve the body of your dreams!
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