How to Lose up to 10 Pounds In a Week Without Exercise : 7 Easy Steps

No, I’m not kidding, losing up to 10 pounds in a week is possible. And it can be achieved if you put your efforts in the right direction.

Many times it happens, when we fall in the sudden requirement of preparing and maintaining our body for events, marriage, and parties.

Losing 10 pounds can make a huge difference to fit your favorites dresses.

So, let me tell you one thing, you stumble upon the right place as this complete guide will help you to lose up to 10 pounds safely in a week.

For fast weight loss, people often associate intense workouts and torturous foods plans.

Of course, these are most effective ways, but apart from this, there are many other ways that target your stubborn fat cells fast.

To create such a huge difference, you need to make some adjustments in your lifestyle and food habits.

Once you started this low calories diet plan, you need to put tremendous efforts for one week.

Don’t worry! You will get huge choices in the diet so this 10 pounds journey doesn’t bored you.

This dream diet consists of a variety of delicious recipes, snacks and plenty of treats that won’t let you feel on weight loss.

The keys to lose up to 10 pounds in a week: smaller portions, more proteins, and healthier carbs.

Is It Possible To Lose up to 10 Pounds in a Week?

Well! This is what many health bloggers fail to mention. So, it’s very important for you to know, “Is it possible to drop up to 10 pounds in a week”.

Honestly speaking, yes! You can lose 10 pounds in a week. But that won’t be pure body fat. It will be more water weight + less body fat, due to calories deficit needed to burn each pound of fat.

It’s simply not possible to burn pure body fat to lose 10 pounds in a week. But don’t worry! Even losing more water weight help you look slim and lean.

And you know, most of the sudden weight loss comes from this way only – by losing excess water weight.

When you choose a low calories diet, it lowers your body insulin and helps you to get rid of stored carbs that bind water.

It also makes your kidney shed out excess sodium and leads to reduced water retention.

So, that’s how diet plan work to lose 10 pounds in a week.

Take the steps…

Plan To Lose up to 10 Pound In A Week

This weight loss plan consists of 7 stages that you have to follow regularly, no matter what. And on the 8^th day, you will notice a huge difference in your figure.

7 Steps –

1. Eat fewer carbs and high proteins
2. Count your calories: Diet plan
3. Allowed healthy beverages
4. Supplements to fire up
5. Move on
6. Food to say “No”
7. FAQ

1. Eat Fewer Carbs & High Proteins

Eating low carbs and high protein diet help you lose weight fast.

Many research conducted on the low carb diet that results in instant weight loss.

And whenever there’ll be a short-term decrease in carb intake, it will always result in reducing water weight.

That’s why people who choose low carbs diet shows the sudden falls in their weight or you can say as early as the next morning after starting the diet.

Good Vs. Bad Carbs –

Remember to add lots of lean proteins in your diet, as proteins help to reduce your appetite and keep you fuller for a longer time by boosting your metabolism.

Make sure to eliminate all starchy bad carbs for this week and choose low carb vegetables, eggs, and lots of lean proteins.

Let’s dives into the diet plan to count your calories and to speed up your weight loss.

2. Count Your Calories: Diet Plan

In order to lose 10 pounds in a week, you need to stick on low calories diet instead of cutting down the calories.

A minimum of 1200 calories required to function every body parts properly.

But we will stick to 1300 calories for the next 7 days.

During the time, your foods should be nutritious, healthy and loaded with lots of vitamins and proteins so you won’t feel depleted.

Find some low calories and high protein diet and choose as per your taste.

Diet Plan For One Week:

Breakfast Menu Ideas: 300 Calories

Breakfast is an important meal of the day. Some people believe to skip this meals for weight loss.

But honestly, skipping breakfast leaves you more hungry later and eventually, you end up eating more at lunch unknowingly.

That’s why skipping is not a good idea. It brings weakens, tiredness to your body and lowers down your metabolism, which is not a good sign of healthy weight loss.

You can choose any one of these below choices so you won’t feel bored with eating the same foods daily.

Choice 1: Egg and Whole Wheat Toast

One poached egg, a slice of whole wheat toast, an apple and a cup of skim milk.

Choice 2: Peanut Butter and apple quesadilla

8” whole wheat tortilla + 1 tbsp. peanut butter + 1 sliced apple

Choice 3: Strawberry French toast

1 slice whole wheat bread dipped in 1 beaten egg and cooked in 1 tbsp. butter + 1 cup sliced strawberries.

Choice 4: Hot cinnamon oats with dried fruits

Boil 1 cup apple cider vinegar and add ½ cup oats. Cook for 5 minutes and sprinkle ½ tbsp. cinnamon, 1 tbsp. chopped dried fruits (cherries or cranberries), and 1 tbsp. flaxseeds.

Choice 5: Chocolate-Cherry Smoothie with whole grain bread

Blend 1 cup low-fat milk with ½ cup frozen unsweetened tart cherries and 1 tbsp. unsweetened cocoa powder. Serve this smoothie with 1 slice toasted whole grain bread spread 2 tbsp. peanut butter over.

Choice 6: Smoked salmon and avocados on rye

Mash 1/3 avocados and spread on 2 slice of toasted rye bread. Keep 1 ounce of smoked salmon and ½ tbsp. of chopped chives over each toast.

Choice 7: Banana and peanut butter yogurt

Take a medium banana, peel it off, and cut halves lengthwise. Now, on one half, spread 1 tbsp. of peanut butter; sprinkle 1 tbsp. wheat germ and top with another half banana.  Now, cut the banana into round shape and place it over ¼ cup of non-fat Greek yogurt and drizzle honey over it.

Choice 8: Bacon and Egg Sandwich

Take 1 whole wheat English muffin + 1 egg fried in 1 tbsp. olive oil + 1 oz. Canadian bacon (2 slices) + 1-2 slice tomato.

Choice 9: Bran flakes milk with blueberries

Take 1 cup bran flakes + 1 cup low-fat milk or soy milk + ¾ cup blueberries.

Choice 10: Smoothies

1 cup nonfat plain yogurt blended with1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 tbsp. ground flaxseeds + pinch nutmeg.

Choice 11: Maple Almond Oatmeal

1 cup cooked oatmeal + 1 tbsp. almond butter + 2 tbsp. Maple syrup

Choice 12: Greek yogurt with almonds

8 oz. nonfat plain Greek yogurt + 1 diced nectarine + 1 tbsp. honey + 3 tbsp. sliced almonds

Lunch Menu Ideas: 400 Calories

For lunch, prefer more green veggies, proteins, fibers, and healthy fats.

Always start your meals with green salads or vegetable soups to consume fewer calories. It will keep you fuller for longer, so you eat less throughout the day.

You can choose these lunch choice for dinner too.

Choice 1: Broiled Salmon with Wild Rice

Take 3 ounces of broiled salmon with ½ cup wild rice and 1 cup of steamed snow peas.

Choice 2: Cucumber – dill chicken salad

Mix ½ cup of the shredded cooked chicken breast, ½ cup baby green, ¼ cup shredded carrots, ¼ cup green beans, (cut into bite-size pieces), ¼ cup chopped cucumber, and ½ cup cooked quinoa.

Now, in another bowl, combine 1 tbsp. olive oil, ¾ tbsp. chopped dill, 1 tbsp. white vinegar, little honey, black salt and peppers to taste. Drizzle dressing over salad.

Choice 3: Turkey-bacon-avocados pita

2 oz. deli turkey + 2 pieces of thinly sliced avocados + 1 slice bacon + 1 tbsp. honey mustard + lettuce and tomato + 6” whole wheat pita; 1 nectarine.

Choice 4: Zucchini and Mozzarella Flatbread

Mist a pan with nonstick spray, sauté ½ cup sliced zucchini 3-4 minutes. Now, toast a whole grain flatbread; Top 1 ounce shredded mozzarella, zucchini, ½ cup diced tomato, and 2 tbsp. pesto.

Season to taste with red peppers flakes and broil on low until cheese is melted.

Choice 5: Greek chopped pita salad

Take 2 cups of romaine lettuce, 2 tbsp. crumbled feta cheese, ½ cup canned garbanzo beans, rinsed and drained, 1/2 cup sliced cucumber, 1 whole wheat pita, chopped; 2 tbsp. low-fat vinaigrette. Combine all salad ingredients in a bowl and toss thoroughly.

Choice 6: BBQ Baja burger

Take 1 vegetarian burger, 1 whole wheat bun, 1 tbsp. BBQ sauce, ¼ avocados thinly sliced, ¼ cup bean sprouts, 4-ounce pineapple sliced. Cook burger in microwave oven and place on bun with BBQ sauce; top with avocados and sprouts. Eat with pineapple.

Choice 7: Black bean-tomato soup

1 ½ cups chilled tomato soup or low sodium vegetables juice + 2 tbs. red wine vinegar + ½ tbsp. cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 tbsp. red onion; 15 all natural tortilla chips.

Choice 8: Pasta salad

2 oz. whole wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz. part-skim mozzarella, diced + ¼ diced yellow pepper + 2 tbsp. Italian vinaigrette dressings + 2 fresh basil leaves, roughly chopped.

Choice 9: Corn and chicken salad with tuna

Mix together 2/3 cup canned corn; ½ cup chopped tomato; ½ cup chickpeas, rinsed and drained; 1 tbsp. chopped red onion; and 2 tbsp. each chopped fresh basil and oregano.

Add 3 ounce drained chunk light tuna. Season with salt and peppers toss with 2 tbsp. light balsamic vinaigrette.

Choice 10: Deli turkey and cheddar cheese

2 ounce of deli turkey on 2 slices of whole grain bread with 1 ounce of low-fat cheddar cheese, ½ cup of sliced raw carrots and 1 cup of low-fat plain yogurt.

Choice 11: diced chicken veggies bowl

2 oz. skinless baked chicken diced + 1 thin sliced of avocados + 1 bowl of lettuce and tomatoes

Choice 12: Spinach salad bowl (Recommended)

Add some spinach, carrots, kale, and zucchini. Cut and slice them to make a veggies salad.

Dinner Menu Ideas: 500 Calories

Choice 1: Lemon pasta with salmon and asparagus

2 oz. grilled salmon + 2 oz whole wheat penne, cooked and tossed with + 1 tbsp. olive oil + 2 tbsp. lemon juice + 1 clove garlic, sliced + 1 cup asparagus + 1 tbsp. fresh basil

Choice 2: African sweet potato soups

Sauté 1 small chopped onion and 2 minced garlic cloves in 1 tbsp. canola oil. Add 1-quart chicken stock; 1 peeled, cubed sweet potato (skin on); and 1 can diced tomatoes. Add 1 tbsp. each ground cinnamon, cumin, curry powder, and sea salt. Mix in ¼ teaspoon cayenne and ¼ cup chunky peanut butter. Simmer 10-12 minutes. Make 3 serving. Serve with whole wheat roll spread with 1 tbsp. butter and a garden salad sprinkled with 2 tbsp. sunflower seeds and 1 tbsp. vinaigrette.

Choice 3: Bean and cheese potato

Microwave 1 medium potato. Top with ¼ cup canned black beans, rinsed and drained; ½ cup diced chicken; 3 tbsp. shredded cheese; 2 tbsp. salsa; and 1 cup steamed broccoli. Dollop with 2 tbsp. nonfat Greek yogurt.

Choice 4: Mexican Burrito Bowl

1/3 cup brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup guacamole

Choice 5: Chicken stir

3 oz. boneless chicken + 2 cups of broccoli + 1 tbsp. olive oil + ½ cup cooked brown rice

Choice 6: Rice with pork sauté

Blanch ½ cup chopped carrots in salted boiling water for 3 minutes, add ½ cup snow peas on last minutes; and drain. Sauté 2 tbsp. chopped onion, 1 minced garlic clove, and 2 tbsp. grated ginger in 1tbsp. sesame oil for 1 minutes.  Add 4 ounce cubed pork loin; sauté 4-5 minutes. Now, add 1 cup cooked brown rice and sauté 2 minutes. Then again add 1 tbsp. soy sauce, cooked carrots, snow peas, and ¼ cup sliced scallions.

Choice 7: Spaghetti and meatballs

2 oz. whole wheat spaghetti, cooked + 3 turkey meatballs (1 oz. each) + ½ cup marinara sauce; 2 cups tossed salad + 1 tbsp. Italian vinaigrette

Choice 8: Tuna steak

5 oz. tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp. peanut oil

Choice 9: Chicken breast with potato salad

Grill 4 oz. skinless chicken breast, then baste with 1 tbsp. barbecue sauce; 1 ear corn; ½ cup potato salad

Choice 10: Chicken stir-fry

4 oz. boneless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tbsp. peanut oil; ½ cup brown rice, cooked.

Choice 11: 6 oz. roast pork tenderloin

1 baked sweet potato; 2 cups green beans sautéed in 2 tbsp. olive oil.

Choice 12: Boiled sweet potatoes and salad (Recommended)

2 medium-sized potatoes + salad side (canned cabbage, kale, and lettuce mixed together)

Snacks Ideas: 150 Calories

• Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tbsp. light mayo and 1 tbs. blue cheese crumbles)
• 47 Pistachios
• 1 sliced bell pepper + ¼ cup hummus
• 1 cup skim milk blended with ½ banana, 3 teaspoons of unsweetened cocoa powder and ice.
• 1 hard-boiled egg cut in half, yolk removed and mixed with a ½ teaspoon each mustard and low-fat mayo, sprinkle with salt, pepper, and paprika and returned to the center of white; 4 whole grain crackers.
• ½ pear + two 1” brie cubes
• ½ banana + 1 tbsp. peanut butter
• ½ cup soft serve vanilla frozen yogurt + 1 cup mixed berries
• 1 ounce Hershey’s special dark chocolate and a cup of black tea.
• ½ cup soft serve vanilla frozen yogurt + 1 cup mixed berries.
• 1-ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzle with honey; a tall coffee.
• 100 calories bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil.
• Luna mini bar and 1 small pear.
• 1 small banana topped with 1 tbsp. peanut butter and 1 teaspoon melted chocolate and chilled.
• 12 oz. beer
• ½ banana + 1 tbsp. peanut butter
• 12 oz. nonfat latte; 1 Oreo
• 1 mini cinnamon raisin bagel + 1 tbsp. soy butter
• ½ cup soft serve vanilla frozen yogurt + 1 cup mixed berries

Little Celebration

Yes, celebration!!

This diet falls in the dessert category, so you won’t feel sweet cravings often. But you need to indulge a little.

• Eat any sweet items from snacks list above.
• Leave the snacks and eat dessert after dinner.

3. Allowed Healthy Beverages

Prefer drinking –

• Green tea
• Freshly squeezed lemon water in the morning (Recommended)
• Fresh orange juice without sugar
• Slim down detox water
• Lots of water
• Green smoothies
• Red tea detox

Red tea detox is getting into higher demands nowadays because of its potentiality to lose weight fast.

This single red detox tea is working wonder on overweight people to get back their best shapes in short span.

For people who don’t want to follow millions of rules for weight loss, red tea is for them.

Discover why this African red tea detox is getting lots of affection and love from people.

4. Supplements

When it’s about supplements, we become very choosy and often get confused to select the best products.

But some supplements don’t need your investigation, as these are highly researched several times for weight loss benefits.

Garcinia Cambogia, omega-3 capsules, and raspberry ketones are the few ones.

Check science proven weight loss supplements for best results.

They all help to suppress your appetite and serves best to keep your hunger away for the longest time.

But beware to opting other fake supplements that promise to give you fast weight loss.

Garcinia Cambogia is the best which is studied 139 times for weight loss and works best.

But remember, don’t depend only on supplements, they aid benefits when you are on any weight loss diet and workouts to fasten the process.

Prefer taking Garcinia Cambogia mixed with raspberry ketones extract as it’s the powerful combination to burn stored fat cells fast.

But be careful from the fake version on Amazon.

Check out best 3 in 1 combo of Garcinia Cambogia, green coffee beans, and raspberry ketones.

5. Move On

Since you have an effective diet plan and few other ways that aid benefits to your weight loss.

But it’s time to shed a few pounds by physical activity.

I know, now you’ll think I told you without workouts plan….

Don’t worry! It’s not workouts.

Is eating food, and doing stuff is exercise?

No? Right?

So, is there any other way to not feeling exercised and still losing weight.

Yes! Many ways…

Just look around…Walking is one of them.

For people who hate exercise, brisk walking is the best options.

This will help you to burn many calories while boosting your metabolism to fire up your fat burning mechanism.

Easy Fat Burning Walking For Women Over 200 Lbs.

Just remember you have only 7 days to lose 10 pounds.

Therefore you need to push yourself to stay active as much as possible during these 7 days.

Few Alternate Ways to Add More Moves –

• Walk, while taking phone calls.
• Use stairs greatest and avoid the escalator and elevator.
• At work, instead of using closest restrooms, walk one floor up and down.
• While going to the grocery store, just take a walk instead of driving.
• If you feel stuck at the work desk in the office, set a computer alarm clock to go off after every 2 hours OR take walk.

For Workouts Lovers –

But if you love doing exercise, then prefer high-intensity interval training HIIT workouts or sprints to burn fat faster.

The study suggests that 5-10 minutes of HIIT workouts lead to similar or greater benefits for weight loss as 5 times the amount of normal regular exercise.

Practice HIIT workouts 4 times a week after your daily exercise.

But make sure your efforts and intensity should be 100% during this session.

Add sprint as HIIT – Running at a place or outside, or on the cardio machine like a stationary bike, treadmill.

12 Minutes HIIT Workouts: For Workouts Lovers

Remember, when you do exercise, your fat cells get replaced with muscles in your body and burn more calories even when you sleep.

Some More Tips to Ensure Your Success –

Try these few tips to ensure your success fast.

1. Eat Mindfully

Mindful eating is the practice of being present as you eat.

Being mentally present gives a fullness signals to your brain and lead you to eat less.

According to study, mindful eating gives you more eating pleasure and keep your focus on quality over quantity.

2. Start Your Meals With Green Soups

Having soups before meals is another technique to reduce calories intake form meals.

A study in Appetite found that people who started lunch with vegetable soups ended up eating 20% less than those who don’t eat soup before meals.

Opt veg. soups made up of green veggies, chicken or beef broth for weight loss.

3. Food to Eat & Avoid

Grab the listed foods and avoid the harmful one.

4. Make Your Detox Water At Night And Drink In The Morning

Drinking detox water not only cleanses your body from toxins but also boost your metabolism, improve digestion and clear your skin.

Prepare your flat tummy detox water at night and drink it in the morning.

After adding all the ingredients, keep this water in the refrigerator for overnight and drink it next morning throughout the day.

Replace your normal water with this vitamin water and enjoy its health benefits.

Get flat tummy water recipes.

5. Focus On Good Carbs

Focus on eating good carbs and avoid bad carbs.

Good Carbs Source: Nonstarchy vegetables, whole grain, oatmeal, cruciferous vegetables, fruits, berries, green leafy veggies.

Bad Carbs Source: Refined grains, sugary cereals, soda and sugary drinks, white rice, and white pasta.

6. Eat Whole Grain To Curb The Mid-Morning Craving

Carry a cup of oats in the morning to avoid sugar cravings.

7. Load Your Fridge With Healthy Snacks

Nuts, all berries, oranges, lemons, grapefruits, apple, carrots, cucumbers, are the few examples of healthy snacks.

Find 20 more healthy snacks for weight loss.

8. Keep Almond Milk In The Fridge

Make sure to stay away from the dairy products and switch to low-fat milk.

Almonds milk serves best for losing weight.

Prefer unsweetened almonds milk when you feel extreme hunger especially at night.

9. Use A Big Fork

According to research, using a big fork help you eat less.

10. Make Sure Your Plate Is Colorful

Load your plates with lots of colorful fruits and vegetables.

11. Your Every Meal Should Consist of Proteins

To lose 10 pounds in a week, always prefer diet loaded with proteins such as tuna, chicken, and eggs for 7 days.

It’ll boost muscles recovery to burn fat cells fast.

12. Be Ready To Say “NO”

No matter on which diet plan you are, but to lose 10 pounds in a week, you must start saying “NO” to all the delicious treats.

You have to make a tough decision and decline all those delicious lunch and dinner that interrupt you to lose 10 pounds in a week.

Some Common FAQ:

Q: How I can stay motivated in exercise or weight loss program?

These few things will help you to keep motivated during workouts –

• Buy some new workouts outfit like shoes, accessories, to make some differences.
• Buy a pedometer. It’s funny to count your steps and every time shoot for 10,000 steps/day.
• Always start small. Don’t force yourself to exercise longer. 15-30 minutes is an effective
• Listen to music
• Catch your workouts buddy.
• Try different funny activities like jogging, jumping jacks, swimming, dancing, jumping rope, running and inline skating to avoid boredom.
• Keep an exercise log, it’s the most motivating thing you can do to stay active longer.

Q: I am trying to lose weight, but I feel hungry all the time. What should I do?

Check your calories intake. Minimum 1200 calories you should be eating to maintain a healthy weight. Switch to low calories but high protein & fibers foods to curb your hunger.

Your every meal should consist of lean proteins, veggies, fruits, whole grain, and healthy fat.

Eating 5 meals is preferred for weight loss and curb hunger. 3 small meals and 2 small snacks. This way you won’t feel hungry and also include more appetite suppressant foods in your diet. Drink as much water as you can.

Q: I feel hungry before bed, what should I eat?

Eat some fruits and vegetables. They will keep you full for the night while adding zero calories to your diet. But avoid sugary fruits and stick to low-sugar one, mostly citrus fruits.

Q: What is the fastest way to lose weight?

• Go for 5-4-3-2-1

Now, what is this diet plan?

5 – Bites of proteins

4 – Bites of vegetables

3 – Bites of carbs, preferably whole grains.

2 – Bites of fruits

1 – Glass of water before every meal

• 8-10 glass of water each day
• Give up on sweet drinks, soda, store-bought fruits juice, and
• Give up on sodium (extra salt).
• Give up sugar
• Active at least 30 minutes a day for exercise.

Q: Can I drink alcohol on this diet?

No, A big no to alcohol if you want to lose weight fast.

Q: Why I am not getting the same results as other people?

Everyone has a different medical history. The foods which are affecting their body fast can act slowly your body.

It’s because some bodies take times to accept the changes and react later. It also depends on your age, hormones, gender and medical conditions.

So, make sure to consult your doctors first before hitting any diet plan if you are suffering from any disease or on medication.

Q: I am midway of this week, but not losing enough weight. What should I do?

I’ll strongly recommend not to stop in between. Everyone metabolism is different, so maybe you will get results later. Some bodies accept new changes after some time and start benefiting later from the changes.

Q: I want to lose more weight than 10 pounds. So, can I continue it after one week is over?

Of course, you can continue this without breaking for more weeks.

Now. Waiting for what? It’s time to take action. You have all the essentials knowledge to lose up to 10 pounds in a week.

So, start it today to transform your body within a week and keep it up for even better result.

Share this plans with your family and friends who need to lose weight fast. Don’t forget to share your journey with us. Good luck!!