Healthy DietsI Want to Lose 10 Pounds in a Week, Is It Possible...

I Want to Lose 10 Pounds in a Week, Is It Possible or Safe?

Losing 4.5 kg or 10 pounds of weight in just one week is practically possible now – no matter what stage you are in right now. But is it safe to lose 10 pounds in just one week?

Before I disclose the answer to the question that you have on your mind right now, I need to ask you a few questions – Why do you want to lose weight too fast? What’s your goal behind this motive?  

Well, before I disclose the answer, you should take note that losing 10 pounds in one week is not recommended.

During the process of losing weight too quickly, you may increase the risk of various side effects such as;

  • Muscle loss
  • Lowered metabolism
  • Nutrient deficiencies
  • And many other health risks

It’s especially true if you try to lose weight too fast without consulting with a certified health professional. [1, 2, 3]

Losing 10 Pounds in a Week Is Possible Now – But not Recommended 

Studies have shown that losing 10 pounds in one week is possible by going through a crash (semistarvation) diet and exercising. But is it safe?

The crash dieting plans are extreme, temporary eating and exercise programs that can help you lose weight within a shorter period. You can rest assured that you can lose approximately 10 pounds within a week but remember it may not be healthy for you.

However, these diet plans are limiting in nature and are not applicable if you have eating disorders. 

If you are a beginner and have never tried any weight loss plans, you should aim to lose a maximum of one pound of weight a day and continue for seven days. 

According to the MayoClinic, one pound or 0.45 kg of fat contains approximately 3,500 calories. So, if you aim to lose 10 pounds in one week, you need to burn 3,500 calories per day (7 x 3500 kcal = 24,500 kcal). 

Logically it sounds unhealthy to lose 10 pounds of fat in one week. If you stick to losing a lot of weight too fast, you may end up losing water weight or even lean tissue instead of losing much fat because it’s pretty hard to burn that many fat calories in such a short period. [4]

However, in some cases, losing weight too fast can be safe only if you do it the right way. For instance, your doctors might give you a very low-calorie diet plan for fast weight loss if obesity has become a severe health problem for you. 

But this kind of extreme diet plan requires medical supervision. Additionally, it can be pretty challenging to keep this much weight off.

Is It Safe to Lose Weight Fast?

Fast weight loss reduces insulin levels in your body and flushes out glycogen (a stored carb), which holds around three times its weight in water. Lower insulin levels also cause your kidneys to cast off surplus sodium, which leads to a drop in water retention.

There is no risk-free way to drop 10 pounds in one week without consulting with a certified doctor. Some of these risks include:

  • Dehydration
  • Increased probability of gallstones
  • Imbalance of electrolytes in the body
  • Headaches
  • Dizziness
  • Fatigue
  • Disruption of the menstrual cycle in females [5]

If you still want to lose weight too quickly, the 7-day diet plans or crash dieting can help you reach your weight loss goal. Keep in mind that these results are only temporary.


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