Losing 10 pounds in a week is an ambitious and challenging goal that primarily involves creating a significant calorie deficit through diet and exercise, but much of the initial rapid weight loss is often water weight rather than fat.
Key Strategies to Lose 10 Pounds in a Week
1. Follow a Strict, Low-Calorie Diet
To lose weight rapidly, you need to consume fewer calories than your body
burns. This typically means a very low-calorie diet focusing on nutrient-
dense, low-calorie foods such as lean proteins (chicken breast, fish, tofu)
and plenty of non-starchy vegetables (spinach, broccoli, cauliflower) to keep
you full without excess calories. Portion control is crucial, and avoiding
high-calorie condiments and oils helps maintain the calorie deficit
. 2. Cut Out Liquid Calories and Stay Hydrated
Eliminating sugary drinks, juices, alcohol, and sodas can significantly reduce
calorie intake. Drinking plenty of water helps flush out excess sodium and
reduce water retention, which can contribute to rapid weight loss
. 3. Incorporate High-Intensity Workouts
High-Intensity Interval Training (HIIT) and strength training can increase
calorie burn and help preserve muscle mass during rapid weight loss. Short,
intense workouts are effective for burning fat and boosting metabolism, aiding
in faster weight loss
. 4. Understand That Much Weight Loss Initially Is Water Weight
Rapid weight loss diets, like the Military Diet or very low-calorie diets,
often lead to a loss of glycogen stores in muscles and liver. Since glycogen
binds water, losing glycogen results in losing water weight. This explains why
you can lose up to 10 pounds quickly, but much of it is not fat and can be
regained when normal eating resumes
. 5. Be Cautious About Sustainability and Health Risks
Losing weight at such a fast pace can risk muscle loss, nutritional
deficiencies, fatigue, and a slowed metabolism. Most health experts recommend
aiming for 1–2 pounds per week for sustainable fat loss. Rapid weight loss
should be done under medical supervision, especially if using very low-calorie
diets or fasting methods
Summary
- Create a large calorie deficit with a strict, low-calorie, nutrient-rich diet.
- Eliminate sugary drinks and stay well-hydrated to reduce water retention.
- Add high-intensity and strength training exercises to boost calorie burn.
- Expect that much of the initial 10-pound loss is water weight, not fat.
- Rapid weight loss is generally not sustainable long-term and can have health risks, so it should be approached cautiously and ideally under medical guidance
By combining these approaches, losing 10 pounds in a week is possible for some people, mainly through water loss and some fat loss, but maintaining the loss requires transitioning to healthier, sustainable habits.
