You can get into firm third- or fourth-date territory in three weeks. You can binge watch a couple of seasons of your favorite show on Netflix. You can even break in new running shoes.
Something that’s not as easy to do in 21 days? Lose a noticeable amount of weight.
Enter: The 3 Week Diet by Brian Flatt. The plan claims to help you “melt away several pounds of stubborn body fat” in 21 days, and the website offers up plenty in the way of impressive before-and-after pics.
The 3 Week Diet was developed by health and nutrition coach and personal trainer Brian Flatt, who says on his website that it can help you lose 12 to 23 pounds of body fat from your waist, hips, thighs, belly, and butt in that span of time.
The plan combines a lower-calorie diet with intermittent fasting, a slashed carb intake, exercise, and a supplement routine.
Flatt told Business Insider that his diet helps people know exactly what to eat, how much of it to eat, and when to eat it in order to maximize weight loss. He also shares exercises he says will burn fat quickly.
To follow the diet, people need to order the “3 Week Diet System,” which includes:
- An introduction manual
- A diet manual
- A workout manual
- A mindset and motivation manual
All for the low, low price of $47!
- But Does The 3 Week Diet Really Work?
- What is the Military Diet?
- Why is it called the Military Diet?
- Is the military diet safe or healthy?
- Can you really lose 10 pounds in one week?
- Can you snack on the military diet?
- What’s the right way to lose weight?
- How long will it take me to lose 10 pounds?
- 10 Smart, Healthy Ways to Lose 10 Pounds
- How to Lose 10 Pounds the Healthy Way
- 1. Learn to calculate your Hunger Quotient.
- 2. Set and stick to a bedtime.
- 3. Put orgasms on your to-do list.
- 4. Start your day with water and drink it consistently.
- 5. Eat your veggies first.
- 6. But also prioritize protein and fat.
- 7. Meditate.
- 8. Exercise regularly, but don’t overdo it.
- 9. Make friends with a foam roller.
- 10. See yourself succeeding.
- Lose 10 Pounds in a Month Diet Plan: 300-Calorie Breakfast Ideas
- Lose 10 Pounds in a Month Diet Plan: 400-Calorie Lunch Ideas
- Spicy Shrimp Noodle Salad
- Veggie Burger Rice and Beans
- Waldorf Salad Wrap
- Smoked Turkey Sandwich with Chipotle Mayo
- Lose 10 Pounds in a Month Diet Plan: Healthy Lunch Takeout Ideas
- Lose 10 Pounds in a Month Diet Plan: 500-Calorie Dinner Ideas
- Chicken Marsala
- Seared Steak with Eggplant Saute
- Fish Tacos with Chipotle-Lime Sauce
- California Cobb Salad
- Lose 10 Pounds in a Month Diet Plan: Healthy Dinner Takeout Ideas
- Lose 10 Pounds in a Month Diet Plan: Healthy Snacks
- Learn to Love Lifting
- Keep It Consistent
- Focus On Internal Progress
- Stop Restrictive Dieting
- Prioritize Mental Health
- Do It with Health In Mind
- Make Changes for Life
- Consider Counting Calories
- Work Smarter
- Don’t Be Afraid to Try Something New
- Ask the Diet Doctor: Is Losing 10 Pounds a Week Safe?
- The “Lose 10 Pounds in a Month” Diet Plan (That You’ll Actually Want to Follow)
- Can I Lose 10 Pounds In A Week?
- How Much Weight Can I Safely Lose In A Week?
- The Truth Behind Rapid Weight Loss
But Does The 3 Week Diet Really Work?
The diet’s website doesn’t offer up a ton of details about how it works—you’ve gotta pay for that kind of intel. That’s a big red flag, says Julie Upton, M.S., R.D., co-founder of nutrition website Appetite for Health.
And the news about the 3 Week Diet just gets worse from there: “Losing 12 to 23 pounds in three weeks sounds appealing but it would require a very, very low calorie intake with significant exercise to create such calorie deficits,” she says. “You’d also lose a lot of muscle mass at the same time. So, the claims of melting belly fat are just bogus.”
FreeDieting.com offers a little bit more info about the diet and says that it has three phases, with phase one being the most intense.
During that time, people eat just protein and vegetables. And yeah, if you do this, you’ll lose weight, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living a Real Life with Real Food. “The weight loss may seem more rapid because without carbohydrate stored as glycogen, you lose fluid,” she explains. “However, once you begin to eat carbohydrates again, your weight will increase. Therefore, it’s not a long-term solution.”
And given that Warren says a safe amount of weight to lose is about two to three pounds per week, well, 12-plus pounds is…not that.
“Losing 23 pounds in three weeks is too fast,” Warren says, especially since people who lose weight slowly are much more likely to keep it off.
The bottom line: Any results you’d see on The 3 Week Diet are pretty likely to be short-lived since the drastic plan just isn’t sustainable.
Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.
- TheMilitaryDiet.com promises to help you lose up to 10 pounds in one week
- Although the plan greatly reduces your calorie intake, a 10-pound weight loss is not typical, according to health experts
- The Military Diet does not have any ties to the armed forces.
Most dieters have one simple goal: to lose as much weight as possible, in as short a time frame as possible. So it’s no wonder why the so-called “Military Diet” is so popular.
According to the website TheMilitaryDiet.com, the weight loss plan could help you drop as much as 10 pounds in one week. If that promise wasn’t alluring enough, the website claims you can do this without exercise while eating saltine crackers and vanilla ice cream.
So what’s up with this mysterious diet? Where does it come from, and is it at all legit? Here’s what you should know.
What is the Military Diet?
According to the website, the Military Diet requires you eat specific foods for breakfast, lunch, and dinner over the course of three days. The meal plan is extremely calorie-restrictive: on the first day, for instance, you can only eat roughly 1078 calories. (For comparison, the average, moderately active male needs roughly 2400 to 2600 calories per day.)
After the initial three-day period, you can eat whatever you want for the next four days, as long as you don’t consume more than 1500 calories. If you do this for a whole month, you can lose up to 30 pounds, according to the website.
So what do you eat on the Military Diet? Here’s a sample plan.
- cup of black coffee
- half of a grapefruit
- a slice of dry toast
- half a cup of tuna
- slice of dry toast
- black coffee
- 3 ounces of any type of meat
- cup of green beans
- half of a banana
- small apple
- cup of ice cream
The website offers substitutions for people who don’t like, or can’t eat, certain foods. For example, if you hate grapefruit, you’ll get the same weight loss benefits by drinking baking soda in your water. Ew. As Jaclyn London of Good Housekeeping wrote, these substitutions are meaningless and aren’t backed by science.
Why is it called the Military Diet?
Honestly? We don’t know. While TheMilitaryDiet.com offers plenty of information, including a section with frequently asked questions, blog, and alternative meal plans for vegetarians, there are no authors, experts, or webpage owners listed. And while the name implies a military connection, the page doesn’t actually claim any ties to the armed forces. (MensHealth.com reached out to the website for more information and will update if and when we hear back.)
We do know, however, that the plan has previously gone by other names, such as the Cleveland Clinic diet, the Mayo Clinic diet, the Kaiser diet, and the Birmingham Hospital diet. According to CNN.com, none of these organizations have actually endorsed the diet.
We also know that the Military Diet is not associated with the armed forces in any way, says Roland Paquette, PA-C, an assistant professor in physician assistant studies at UT Health San Antonio. A former Green Beret who served in the United States Special Forces from 2004 to 2006, Paquette tells MensHealth.com that the army did not institute a specific diet to get cadets into shape.
“I pretty much ate everything that was available, because you’re so active all the time,” Paquette says. He adds that pancakes, French toast, and biscuits and gravy were common breakfast menu items — none of which are on the Military Diet.
Maj. Carla Gleason, a spokeswoman for the Pentagon, confirmed this. She told MensHealth.com that the United States Department of Defense does not endorse any meal or diet plan outside of what’s listed in its Warfighter Nutrition Plan, a guide that was developed to meet the nutritional needs of service members.
Is the military diet safe or healthy?
In the short term, following restrictive diets likely won’t do much harm. But you’ll definitely be hungry, and you may experience dizziness, headaches, and fatigue, especially if you’re working out while on the diet.
According to Paquette, the Military Diet does have one advantage over other weight loss plans: unlike other diets like Keto, which tend to eliminate entire food groups, the military diet includes a mix of protein, carbohydrates, and fats, albeit in tiny amounts. But he says the guidelines for the diet are simply too general to be considered healthy. For instance, breakfast on the first day simply lists “toast,” without specifying whether it’s whole-wheat or white.
“It’s hard to say exactly looking at the foods whether they’re good for you or not,” he says.
Can you really lose 10 pounds in one week?
Sure, this plan could help you lose weight, but probably not 10 pounds— and definitely won’t help you keep it off long-term. Most of it is likely to be water weight, according to our experts.
Kristen Kizer, a registered dietitian at Houston Methodist Hospital, says that while the Military Diet website claims that the specific foods you eat on the diet can help you “burn fat,” that’s just not the case.
“The Military Diet has ‘fad diet’ written all over it, claiming special food combinations can help you lose weight and allowing for unhealthy fake foods, like hot dogs and one cup of ice cream,” she says.
Most health professionals advise only losing one to two pounds per week, and “even this can be challenging” for some people, says Kizer. Weight loss depends on such a wide range of factors, from genetics to body weight, that it’s impossible to make the claim that one diet will help everyone lose a certain amount of weight in a given time frame.
Even if you do lose a few pounds, it’ll probably water weight that will be regained, Kizer adds. Plus, as is the case with yo-yo dieting and fasting in general, a “feast-or-famine cycle can have negative long-term effects on your metabolism,” she explains, making it easier for you to regain the weight you’ve lost.
Dieters are encouraged to pair the diet with intermittent fasting for better results. If you’re not aware, intermittent fasting calls for eating not eating between 16 hours to an entire day. The Military Diet encourages eating during an 8-hour window while fasting for the remaining 16 hours each day to increase fat burning.
“The Military Diet has ‘fad diet’ written all over it.”
Can you snack on the military diet?
Technically, no. According to the website, extra food and snacks cannot be added to the outlined plan. However, it is possible to save food from each meal to eat at different times.
For example, you could treat yourself to the vanilla ice cream as an afternoon snack instead of eating it at dinner.
As the website claims, “Spacing out your food won’t make any difference to the diet’s results. Just don’t eat food that’s not listed on the diet!”
What’s the right way to lose weight?
As any successful dieter or medical professional can tell you, slimming down takes time.”Weight loss is a long-term game,” Paquette says.
Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health, recommends people start by keeping a food journal to monitor average daily caloric intake. Then look at where you can make easy changes: for example, by cutting three slices of bread at dinner down to two.
It’s best to start slowly by removing empty calories from processed foods, snacks, and beverages, she advises. And of course, a healthy diet should include plenty of vegetables, high-fiber fruits and protein.
Simply put: low-calorie diets like the Military Diet may help you shed a pound or two in the short-term, but they’ll never give you long-lasting results.
“We’ve learned almost any fad diet will help you lose weight, but the regain rate is high,” says Kizer. “No one likes to hear it, but small, realistic changes done by the whole family with good social support is still the best way to make lasting change.”
At the end of the day, both Paquette and Kizer agree that the Military Diet probably does more harm than good.
“Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?,” says Kizer. “Yes.”
Melissa Matthews Health Writer Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.
How long will it take me to lose 10 pounds?
Losing 10 pounds is a very realistic goal over a longer period than 1 week. To lose 10 pounds, a person can follow these steps.
1. Follow a low-calorie diet
Share on PinterestA low-calorie diet is recommended when trying to lose weight.
Cutting calories is key to weight loss.
The amount of calories burned per day depends on:
- body size
- activity level
If someone consumes fewer calories per day than their body uses, they will lose weight.
People should follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of how many calories to eat daily to lose weight.
Most experts recommend that a person should not eat less than 1200 calories per day when trying to lose weight.
2. Avoid junk food
Junk foods are:
- high calorie
- not filling
- lacking nutrients
- high in carbs
- high in salt
- very processed
Examples of junk food include:
- baked goods
- processed snacks
- most desserts
People should try to eat whole, single ingredient foods to help reduce calorie and carb consumption.
3. Add lean protein
Lean protein helps build muscle. Lean protein also helps a person feel fuller after eating. This may mean that people eat fewer calories during a meal and, as a result of feeling fuller, may be able to cut out some unnecessary carbs, which may lead to weight loss.
4. Move more
Share on PinterestTaking the stairs and walking during breaks may help to burn calories.
Simply moving around more can help burn calories, and burning more calories can help a person to lose additional weight in a week.
Ways to add more movement to everyday routines include:
- parking further from the door
- taking 5 to 15 minute-long walking breaks
- walking during lunch
- taking the stairs
5. Try high-intensity cardio
High-intensity cardio exercise is effective for losing weight in some people. It is an interval training method where people combine periods of intense exercise with periods of rest.
One study found that people who did high-intensity cardio three times a week lost a lot of weight over a 15 week period, compared to people who did steady-state exercising. Steady-state exercise is a type of activity where a person maintains roughly the same heart rate and muscle movements throughout the session.
Before beginning any high-intensity cardiovascular exercise, people should check with a doctor. This intense exercise is not appropriate for everyone.
Anyone with the following health problems or lifestyle issues should get medical clearance before attempting any high-intensity exercise:
- high blood pressure
- heart disease
- coronary artery disease
- diabetes or pre-diabetes
- cigarette smoking
- abnormal cholesterol levels
- mainly sedentary lifestyle
6. Add weights
Resistance training or lifting weights can help protect the metabolism from the crash that can occur while dieting.
Lifting weights builds muscle. Muscle mass burns more calories than fat cells. The body also uses up more of its carbohydrate stores when doing full body resistance routines.
When someone couples resistance training with aerobic and cardio training, they will burn more calories.
Prolonged exercise of low-intensity to moderate-intensity for over 30 minutes per session will gradually cause the body to stop relying on carbohydrates for fuel and start relying on fat.
This is known as the “fat-burning stage,” which will lead to weight loss.
7. Eat fewer carbs
Share on PinterestAvoiding carbohydrates, such as bread, may help to aid weight loss.
A low carb diet can help a person to shed several pounds in a short time. Some studies support reducing overall carb intake.
One study, for example, showed low carb diets could help people with or without diabetes to lose weight.
When starting a low carb diet, some people might see an immediate drop in weight, as well as long-term weight loss.
Carbs cause the body to store excess water; so when a person reduces their carb intake, the amount of stored water decreases, causing weight loss.
Before embarking on a low carb diet, it is essential to get advice from a doctor or dietitian, as this type of diet can cause health risks.
8. Reduce bloating
Bloating occurs when the body holds on to extra water or gas. Removing foods that cause bloating can help reduce weight. This includes foods that are high in sodium, such as canned soup, frozen dinners, and carbonated beverages.
9. Follow a meal plan
Following a meal plan can help people stick to a diet and stay more accountable. There is a wide range of meal plans that a person can try. Start by planning each meal for the week and make sure to stick to the daily goals.
10. Change behavior
Changing behavior patterns and lifestyle habits can be critical in ensuring a successful weight loss plan. Research shows that when people are aware or mindful of what they are eating, their cravings reduce and they are more successful at practicing portion control, which are two significant components to successful weight loss.
11. Seek support
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss.
10 Smart, Healthy Ways to Lose 10 Pounds
We don’t talk about weight loss often. Instead, we embrace the idea that if you live a well-rounded nutritious life 24-7, a healthy weight will naturally follow. But no matter the approach we preach, everyone wants to know how to lose ten pounds.
Look, we get it.
Maybe you had a particularly stressful month, leading to sky-high cortisol levels and overeating. Maybe you went on the Italian vacation of a lifetime and decided pasta was going to be a main food group for that period of your life (duh). Or maybe you’ve simply been sticking to healthy habits but still feel like there’s just a little bit of extra weight that won’t budge.
The fact is: there’s nothing wrong with setting out to drop a few pounds if you do it in a healthy way while respecting your body.
But crazy diets that lead to yo-yo dieting are not the answer; the key is figuring out how to lose 10 pounds without losing your sanity, self-esteem, or social life. Try these 10 steps, first.
How to Lose 10 Pounds the Healthy Way
1. Learn to calculate your Hunger Quotient.
Learning how much to eat by listening to your body is key when it comes to losing weight. I teach my clients to rate their hunger using the ‘Hunger Quotient.’ This is the number (related to a feeling) that describes how hungry you truly are. You want to aim to be between a 6 and a 4 at the beginning and end of your meals and snacks. A 6 is “slightly hungry” and a 4 is “slightly satisfied.” When you skip meals and snacks during the day, your HQ gets thrown off, and you end up making poor food choices and overeating.
2. Set and stick to a bedtime.
When you sleep more, you simply have less time to eat, and studies have shown you may also make better food choices. But it’s deeper than that. Those who are sleep deprived have higher levels of ghrelin—a hormone that stimulates appetite—circulating in their blood, which causes an increase in hunger. In other words, your body’s hormonal response to being tired is to tell you to eat more. Give it a rest, instead. It’s really just as critical as choosing kale over cookies.
RELATED: The 4 Most Convincing Reasons You Really Need to Get More Sleep
3. Put orgasms on your to-do list.
Ok, maybe not literally, because that may take some of the magic out of it. But when you have sex—and orgasms in particular—your body releases a hormone called oxytocin. Oxytocin chills you out and reduces levels of cortisol, the stress hormone that makes you hold onto belly fat. So not only will you feel amazing, you can write off time in the sheets as part of your weight loss regimen. (And don’t forget the fact that you don’t need a partner to take advantage of this happy tip.)
4. Start your day with water and drink it consistently.
Drinking water is important for all cellular functions, and hydration aids in weight loss. One reason? That 3:00 pm slump may actually be due to dehydration, but many people confuse thirst for hunger and end up eating extra calories. Aim for 64 ounces a day.
5. Eat your veggies first.
During meals, fill up on greens first. They’re packed with fiber and water volume, both of which help you to stay full and regular. So, you’ll find that you naturally begin to eat less of other less healthy food groups. Greens are also high in antioxidants, which fight inflammation, that nasty process linked to obesity. Foods high in the antioxidants vitamin C, E, and beta carotene—like greens!—may even help reduce fat storage by regulating your body’s use of the hormone insulin.
RELATED: The 5 Most Filling Vegetables
6. But also prioritize protein and fat.
Studies show that eating protein for breakfast may help increase how satisfied you feel throughout the day and help prevent nighttime noshing. It also helps build muscle, and more muscle means more fat burning. Fat, meanwhile, also helps you burn fat! Portion control is key, but be sure to get about 30 percent of your calories from fat, and eat it consistently throughout the day.
Diet and exercise are important but if stress is throwing your hormones out of whack, you’ll still be out of luck in terms of weight loss. Prolonged excess stress not only causes an imbalance in your hormones which can lead to weight gain, it can also lead to emotional eating. Meditating, even for just five minutes a day, has been shown to reduce anxiety in really impressive ways.
RELATED: 3 Reasons Stress is Tied to Weight Gain
8. Exercise regularly, but don’t overdo it.
Set a workout schedule that fits into your life (i.e. you’ll actually stick to it!) but that doesn’t leave you exhausted and starving, AKA ready to emotionally overeat. Doing High Intensity Interval sessions seven days a week, for instance, will just send you off a cliff and stress your body. Instead, alternate high-intensity workouts with rest days and lower intensity forms of exercise like LISS Cardio and yoga.
9. Make friends with a foam roller.
Most people ignore their lymphatic system, but it needs to function efficiently for the rest of your systems to work well. Pros like Lauren Roxburgh say that stimulating lymph—by foam rolling regularly, for instance—gets rid of waste buildup that may be causing your body to hold onto weight. While there isn’t a lot of research indicating a direct link, research does also show foam rolling affects the nervous system, stimulating a relaxation response—and you know what we said earlier about how crucial stress relief is here.
10. See yourself succeeding.
Finally, your mind is a pretty powerful tool. If you start out assuming you’ll never figure out how to lose ten pounds effectively, you probably won’t. Try using visualization to picture yourself happy, at a healthy weight, thriving in that beautiful body. (It may sound corny, but hey, we know you’ve tried wackier things. Admit it!) We can see it, already.
So you want to lose 10 pounds in a month. While fast weight loss isn’t always the best strategy (see: How Much Weight Can You Lose In a Month—Safely?), sometimes you have an impending life deadline, such as a wedding or vacation, that inspires you to get after it.
© undefined undefined/Getty Images Use these breakfasts, lunches, dinners, and snacks to meet your weight-loss goal.
If you need guidance on the nutrition front, we’ve got you: This menu of quick, energy-packed dishes can help you lose weight—the healthy and happy way—in just one month. Simply choose from the meals and snacks below to customize your lose 10 pounds in a month diet plan for a total of 1,500 calories a day.
With a pretty strict plan, you can reasonably expect to lose 8 to 10 pounds in one month, but that doesn’t apply if you’re already on a low-calorie diet to begin with. (Before diving into our plan, check out how many calories you’re *really* eating—and how many you should based on your activity level, basal metabolic rate, and lifestyle factors. Surprisingly enough, if you’re eating too little, it can hinder your weight loss goals,too.)
If you’ve calculated your calorie needs and they fit with the plan, combine it with these workout tips and our 30-day cardio HIIT challenge and you’ll be right on track to drop 10 pounds this month without experiencing a single case of the hangries. (Also read: 6 Ways to Make Your Health Transformation Last)
Lose 10 Pounds in a Month Diet Plan: 300-Calorie Breakfast Ideas
Psst…coffee alone doesn’t count as a healthy breakfast. Instead, choose one of the satisfying and easy recipes below. (But really though, how much coffee is too much?)
Apple-Cinnamon Oatmeal Pancakes
Makes 4 small pancakes (2 servings).
- 1/4 cup steel-cut oats
- 1/3 cup skim milk
- 1/4 cup grated apple
- 1 egg, beaten
- 2 teaspoons wheat germ
- 1/8 teaspoon cinnamon
- 1/4 cup plus 2 tablespoons whole-grain pancake mix
- 2 teaspoons canola oil
- 1/3 cup Greek yogurt
- 1 teaspoon brown sugar
- In a medium bowl, combine oats and skim milk and let stand 5 minutes. Add apple and egg.
- In small bowl, mix together wheat germ, cinnamon, and pancake mix. Slowly add dry ingredients to oat mixture.
- In a medium skillet, heat canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; Repeat. Serve with Greek yogurt mixed with brown sugar.
Ham, Egg, and Cheese Sandwich
- 1 whole-wheat English muffin
- 1 slice lean uncured ham
- 1 egg, scrambled
- 1 tablespoon shredded American cheese
- Salt and black pepper, to taste
- 1/2 cup chopped melon
- Toast a English muffin. On one half, layer 1 slice lean uncured ham and egg mixed with American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with melon. (Related: 11 Healthy Breakfast Sandwich Recipes)
Mushroom and Spinach Strata
Makes 4 servings.
- 4 slices whole-grain bread, toasted
- 2 cups sliced mushrooms
- 1/3 cup chopped red bell pepper
- 1/4 cup minced onion
- 4 cups baby spinach
- 8 eggs
- 1 cup skim milk
- 2 tablespoons Parmesan
- Salt and pepper, to taste
- Preheat oven to 450 degrees.
- Mist the bottom of a small baking dish with nonstick cooking spray; place bread on bottom.
- Mist a large skillet with nonstick spray; add mushrooms, pepper, and onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute.
- Beat eggs with milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper.
- Bake for 15 minutes or until egg is fully cooked. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)
Warm Honey Oats
- 1/4 cup oats
- 1/2 cup chopped pear
- 2 tablespoons ground flaxseeds
- dash ground ginger
- 2 teaspoons honey
- Bring 1/2 to 3/4 cup water to a boil; add oats and pear.
- Reduce heat and cook oats according to package directions. Top with ground flaxseeds, ground ginger, and honey. (Or try one of our other oatmeal recipes for weight loss.)
Veggie Patty with Apple-Chicken Sausage
- 1 apple-chicken sausage
- 1/4 cup sweet potato, grated
- 1/4 cup red bliss potato, grated
- 1/4 cup zucchini, grated
- 1 egg white
- 1 tablespoon flour
- salt, to taste
- cayenne, to taste
- nutmeg, to taste
- 1 teaspoon canola oil
- Cook apple-chicken sausage according to package directions.
- Mix sweet potato, Red Bliss potato and zucchini together and pat with paper towel to absorb moisture.
- Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit. (Bonus: The Best Breakfast to Eat Before Every Type of Workout)
Lose 10 Pounds in a Month Diet Plan: 400-Calorie Lunch Ideas
Combat #saddesklunch syndrome and fuel up midday with one of these colorful, flavorful recipes. (Related: 5 Meal-Prep Hacks for Better Brown-Bag Lunches)
Spicy Shrimp Noodle Salad
- 1/3 cup cellophane noodles or angel hair pasta
- 1/4 cup red bell pepper, julienned
- 1/4 cup carrot, julienned
- 1/4 cup sugar snap peas
- 3 ounces shrimp, peeled
- 1 teaspoon peanut butter
- 2 tablespoons rice vinegar
- 1 teaspoon brown sugar
- juice of 1/2 lime
- 1 teaspoon sesame oil
- dash red pepper flakes
- dash sea salt
- 1/4 cup sprouts
- 1 tablespoon chopped scallion
- 1 tablespoon chopped cilantro
- Cook cellophane noodles or angel hair pasta. With 1 minute cooking time remaining, add red bell pepper, carrot, and sugar snap peas. Remove noodles and vegetables from pot; set pasta aside and rinse vegetables with cold water.
- Add shrimp to pot; simmer 3 minutes, drain.
- Whisk together peanut butter, rice vinegar, brown sugar, lime juice, sesame oil, red pepper flakes and sea salt. Toss noodles, vegetables, and shrimp with sprouts, scallion, and cilantro. Drizzle with dressing.
Veggie Burger Rice and Beans
- 1 veggie burger (Here are our top product picks.)
- 1 tablespoon minced onion
- 1/2 teaspoon cumin
- 1/4 teaspoon chili powder
- 1/4 teaspoon salt
- low-sodium chicken stock
- 1/4 cup brown rice
- 1/4 cup canned black beans, rinsed and drained
- 1/4 cup thawed frozen corn
- 1 tablespoon diced avocado
- 3 tablespoons salsa
- Cook veggie burger according to package directions; cut into bite-size pieces and set aside.
- Add onion, cumin, chili powder, and salt to low-sodium chicken stock and use it in place of water to cook brown rice according to package directions.
- Mix cooked rice with black beans and frozen corn. Top with chopped veggie burger, diced avocado, and salsa.
Chunky Vegetable Salad with Lemon-Cumin Vinaigrette
- 1/3 cup canned chickpeas, rinsed and drained
- 1/3 cup canned kidney beans, rinsed and drained
- 1/4 cup shredded carrot
- 1/4 cup chopped jicama
- 1/4 cup chopped apple
- 1/4 cup sliced red bell pepper
- 1 tablespoon sliced celery
- 1/4 cup chopped cucumber
- 1 tablespoon pumpkin seeds
- juice of 1/2 lemon
- 2 teaspoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon ground cumin
- pinch sugar
- pinch salt
- 1/2 cup pineapple, cut into bite-size pieces
- Mix together chickpeas, kidney beans, carrot, jicama, apple, red bell pepper, celery, cucumber, and pumpkin seeds.
- Whisk together lemon juice, olive oil, red wine vinegar, cumin, sugar and salt; drizzle over salad. Serve with pineapple.
Waldorf Salad Wrap
- 1/2 Red Delicious apple, cut into bite-size pieces
- 1 celery stalk, chopped
- 1 tablespoon raisins
- 5 walnuts, chopped
- 1/4 cup shredded carrot
- 1 ounce chicken breast, cooked
- 1 tablespoon poppy seed dressing
- 1 8-inch whole-grain wrap
- Mix together apple, celery, raisins, walnuts, carrot; chicken, and poppy seed dressing. Spoon onto an 8-inch whole-grain wrap and roll up.
Smoked Turkey Sandwich with Chipotle Mayo
- 1/4 cup mayonnaise
- 1 tablespoon cilantro
- 1 tablespoon chopped scallion
- 1 tablespoon chipotle chilies in adobo
- 1 tablespoon lime juice
- 1/2 tablespoon chipotle mayo
- 2 slices whole-grain bread
- 3 ounces smoked turkey
- 1 slice cheddar cheese
- 4 slices cucumber
- 1 cup shredded romaine lettuce
- Blend together mayonnaise with cilantro, scallion, chipotle chilies in adobo, and lime juice.
- Spread chipotle mayo on bread. Top 1 slice with turkey, cheddar cheese, cucumber, and romaine lettuce. Top with remaining bread slice. (Or pair a banana with one of these 10 healthy sandwiches under 300 calories.)
Lose 10 Pounds in a Month Diet Plan: Healthy Lunch Takeout Ideas
Too busy to meal prep during your lose 10 pounds in a month diet plan challenge? Grab these restaurant meals for a quick option that won’t throw off your macros.
- Starbucks Tomato and Mozzarella Sandwich (350 calories)
- Quiznos Chipotle Turkey Sammie (400 calories)
- Chick-fil-A Chargrilled Chicken Sandwich and a large fruit cup (400 calories)
- P.F. Chang’s Stir-Fried Buddha’s Feast (380 calories)
Lose 10 Pounds in a Month Diet Plan: 500-Calorie Dinner Ideas
Choose one of these DIY dinners to end your day right.
- 2 tablespoons flour
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 4-ounce chicken breast
- 1 teaspoon canola oil
- 1 garlic clove, minced
- 1 tablespoon diced onion
- 1 cup quartered mushrooms
- 1/3 cup marsala wine
- 1 tablespoon half-and-half
- 4 roasted new potatoes
- 1 cup steamed green beans
- 1 teaspoon butter
- Mix flour with salt and black pepper. Butterfly chicken breast and dredge both sides in flour mixture.
- Heat canola oil in large skillet over medium heat; saute garlic clove and onion 1 minute.
- Add mushrooms and cook 5 minutes. Push mushrooms to side of pan and add chicken; sear 2 to 3 minutes a side and then add marsala wine.
- Reduce heat and let wine reduce by half; half-and-half and reduce by half. Serve with roasted new potatoes and green beans mixed with butter and season with salt and black pepper to taste. (Related: 15-Minute Meals That Turn Solo Dinners Into a Treat)
Seared Steak with Eggplant Saute
- 2 teaspoon olive oil
- 1 garlic clove, chopped
- 1/4 cup red wine
- Salt and black pepper, to taste
- 1 4-ounce skirt steak
- 1 medium eggplant, peeled and cubed
- 1/3 cup minced onion
- 1/2 cup chopped tomato
- 1 tablespoon feta
- 1 tablespoon mint
- 1 tablespoon parsley
- Preheat oven to 350 degrees.
- Whisk together 1 teaspoon olive oil, garlic, red wine, and salt and black pepper to taste.
- Pour mixture over steak; marinate 20 minutes.
- Sprinkle eggplant with 1 teaspoon salt, place in a paper towel-lined colander and let sit.
- Cook steak in a hot oiled skillet 2 minutes per side. Bake for 10 minutes.
- Press a paper towel over eggplant. Saute in 1 teaspoon olive oil until golden; add onion and cook 2 minutes. Add chopped tomato and cook 2 minutes; season with salt and black pepper. Remove from heat; add feta, mint, and parsley.
Pasta with Ricotta-Stuffed Mustard Greens
- 4 medium mustard green (or Swiss chard) leaves
- 1/2 cup nonfat ricotta
- 1/4 cup corn
- 1/4 cup diced red bell pepper
- black pepper, to taste
- 3/4 cup marinara sauce
- 1 cup cooked whole wheat pasta
- Preheat oven to 350 degrees.
- Cook mustard green (or Swiss chard) leaves in boiling salted water 1 minute until wilted and tender; remove thick stem at bottom of each leaf.
- Mix together ricotta with corn and red bell pepper; season to taste with black pepper.
- Divide ricotta filling among the mustard green leaves and roll each one, tucking the sides in so that the filling won’t seep out. Place stuffed leaves in a small baking dish and top with marinara sauce.
- Bake for 20 minutes. Serve over whole wheat pasta. (P.S. These veggie-forward dinners are the furthest thing from a bland salad.)
Fish Tacos with Chipotle-Lime Sauce
- 6-ounce tilapia fillet
- Squeeze lime juice
- Pinch cayenne
- Pinch salt
- 1/2 cup nonfat Greek yogurt
- 2 tablespoons mayonnaise
- juice of 1 lime
- 1 teaspoon lime zest
- 1 to 2 teaspoons Tabasco Chipotle Pepper Sauce
- dash salt
- 2 6-inch corn tortillas
- 4 tablespoons thawed frozen corn
- 4 tablespoons canned black beans, rinsed and drained
- 1 cup shredded cabbage
- 1/2 cup diced tomatoes
- 4 tablespoons chipotle-lime sauce
- Preheat oven to 375 degrees.
- Drizzle one tilapia with lime juice and season with cayenne and salt. Bake for 20 minutes.
- To make the sauce: Mix together Greek yogurt, mayonnaise, juice of 1 lime, lime zest, Tabasco Chipotle Pepper Sauce, and a dash of salt.
- Toast tortillas in a toaster oven and top each with 3 ounces tilapia; 2 tablespoons thawed frozen corn; 2 tablespoons canned black beans, rinsed and drained; 1/2 cup shredded cabbage; 1/4 cup diced tomatoes; and 2 tablespoons chipotle-lime sauce.
California Cobb Salad
- 1/4 cup olive oil
- 1 teaspoon mustard
- 1/3 cup red wine vinegar
- 1 teaspoon sugar
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups cabbage-and-carrot slaw
- 4 ounces cooked chicken breast
- 2 tablespoons diced avocado
- 1 tablespoon crumbled blue cheese
- 1 slice cooked applewood-smoked bacon, crumbled
- 1/4 cup diced tomatoes
- 4 whole-grain crackers
- Mix together olive oil, 1 mustard, red wine vinegar, sugar, salt, and black pepper.
- Toss 2 tablespoons dressing with cabbage-and-carrot slaw. Top with chicken, avocado, blue cheese, bacon, and tomatoes. Serve with whole-grain crackers. (Mix things up by tossing the veggies, protein, and cheese with one of these 3-ingredient dressing recipes.)
Lose 10 Pounds in a Month Diet Plan: Healthy Dinner Takeout Ideas
When you’re out on the town or dining out with family or friends, keep these healthy dinner options in mind. (Related: How to Eat Out and Still Lose Weight)
- Panera Bread Asian Sesame Salad with Chicken and a bowl of 10-Vegetable Soup (510 calories)
- KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (490 calories)
- Chili’s Guiltless Mango-Chile Chicken (490 calories)
- Olive Garden Shrimp Scampi Dinner (510 calories)
Lose 10 Pounds in a Month Diet Plan: Healthy Snacks
Each snack of these craving-busting lose 10 pounds in a month diet plan snacks contain about 150 calories; eat two a day.
- NuGo Foods Banana Walnut Flavor & Fiber bar and a sparkling water
- 1 cup applesauce with 2 graham cracker halves
- Smoothie, made with 2/3 cup Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup milk
- 1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps
- 2 tablespoons guacamole (try these hacks to level-up your dip!) with 8 whole-wheat pita chips
- 3/4 ounce cheddar cheese and a small apple
- 1/2 cup cooked shelled edamame with 1 teaspoon olive oil and a sprinkle sea salt
- 1 ounce whole-grain pretzels with 2 tablespoons tzatziki
Slideshow: 10 Reddit transformations that will inspire you to make a healthy change (Shape)
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1/10 SLIDES © Reddit/Maddigains
Learn to Love Lifting
Reddit user Maddi is all about the #gains. The self-proclaimed fitness enthusiast is not afraid to lift heavy. She put in some serious work in the gym and lost seven pounds.
What makes her even more inspiring is that all her workouts are self-taught. “I’ve never had a trainer,” she wrote. “But my boyfriend is my workout partner. I usually take his workouts and modify them for myself or find my own.”
Her next goal? A 135-pound bench press by January, she wrote. (Feeling inspired? Here’s The Beginner’s Guide to Lifting Heavy Weights)
2/10 SLIDES © Reddit/donttryjustdoit95
Keep It Consistent
Losing weight and staying consistent go hand in hand—and no one understands that better than Reddit user DontTryJustDoIt95. After deciding to get into shape seven-and-a-half months ago, she opted to practice intermittent fasting, cutting down to 1,500 calories a day, but eating whatever she liked. (BTW, Here’s What Fit Women Need to Know About Intermittent Fasting )
That major change in her diet combined with hitting the gym three days a week led her to a 54-pound weight loss. “I’ve never felt better,” she wrote alongside her progress pic.
3/10 SLIDES © Reddit/pizzadaughter
Focus On Internal Progress
Reddit user PizzaDaughter’s transformation is about so much more than the numbers on the scale.
“When I look at…old pictures, how much I struggled with my weight and the negative impact it had on my life,” she wrote on Reddit.
It took 15 months for this user to lose 120 pounds and she credits her success to the CICO diet, otherwise known as the Calories In Calories Out diet. “Losing so much weight hasn’t been easy it also has not been as hard as I feared,” she wrote. “CICO is simple. Maintaining the discipline to plan my meals and log my food for 15 months has been the hard part. It’s been worth the sacrifice so far.” (Check out this guide on How to Safely Cut Calories to Lose Weight.)
While her appearance has obviously changed, she says it’s her emotional progress that’s been the most gratifying. “Internally, I feel like a completely different person,” she wrote. “I have so much energy gained so much confidence in my ability to accomplish my goals.”
4/10 SLIDES © Reddit/ValTheHappy
Stop Restrictive Dieting
Over the past four years, Val Walker has gained 30 pounds of solid muscle by swapping restrictive eating and HIIT workouts for heavy lifting and a balanced vegan diet.
To gain the extra muscle, Walker says she upped her calorie intake to 2,500 calories a day, eating anywhere from 80-100 grams of protein daily. (Find out What Vegan Bodybuilding Diets Are Really Like.)
Today, she’s quit her nine-to-five job to become a personal trainer and part-time powerlifter – and has no plans of turning back.
5/10 SLIDES © Reddit/latitude11
Prioritize Mental Health
Sometimes losing weight isn’t just about changing your lifestyle; it’s about transforming your mindset.
Case in point: Reddit user Courtney says she lost 100 pounds in a year by prioritizing her mental health.
She explained that she wasn’t able to exercise at all because of a spine condition, but altered her diet to consume fewer processed foods and unnecessary carbs. (Find out how This Woman Realized She Needed to Put Mental Health Before Weight Loss)
For Courtney, her transformation was mostly about the small changes. “It’s easier to hold my body upright,” she wrote on Instagram. “I’m no longer walking on the sides of my feet. It’s not a struggle to get in and out of chairs or couches. The thought of sitting in an unfamiliar chair doesn’t bring on an anxiety attack. This whole journey has been a balance of healing the struggle in my mind and it’s manifestation into the struggle with my body.”
6/10 SLIDES © Reddit/smallsubs
Do It with Health In Mind
Reddit user SmallSubs’ number one motivator to lose 130 pounds was to benefit her health. “I wanted to get in shape, and once I was exercising regularly, the food part kind of followed that,” she wrote on Reddit. “The first month is definitely the hardest, but once you form habits things become infinitely easier.”
While she does count calories, she also makes it a point not to restrict foods. “I still drink when I go out with my friends, and I haven’t felt like I’m missing out at all,” she wrote. I just eat less and save the big treats for when I’m out with friends.”
Her number one piece of advice to others in similar situations is to be patient. “I started this process almost a year and a half ago, and I’m still not at my goal weight,” she wrote. “It’s gonna take time, but that’s fine because this is how you’re going to eat/live for the rest of your life. Gotta have that mindset.” (See: The 10 Rules of Weight Loss That Lasts)
7/10 SLIDES © Reddit/fitniness
Make Changes for Life
Last January, Nina Fuentes got tired of feeling disappointed about her body and decided it was time to make a change. “I put myself on a mission to get in shape in a sustainable manner,” she shared on Reddit. “I was tired of trying quick fixes to lose a few pounds quickly and gain them back as soon as I stopped.”
Over the next year, Fuentes switched to a plant-based, whole-food diet and started lifting weights four to six times a week. (See: What’s the Difference Between a Plant-Based Diet and a Vegan Diet?)
“I am not yet where I want to be, but I know exactly how to get there and that it will come with time,” she explains. “It took me 365 days, and I only lost 15 pounds, but I know that this is not a diet and that I can keep it up for life.”
8/10 SLIDES © Reddit/yay_chaos
Consider Counting Calories
It took a lot of courage for Reddit user Yay_Chaos to share her weight-loss progress after losing 108 pounds. “First time in my adult life wearing a dress,” she wrote alongside two side-by-side photos of herself. Her post was instantly flooded with comments congratulating her on her hard work. “You are all so kind,” she responded to her supporters. “I was terrified to post this.”
While responding to some of her comments, the user shared that she stuck to eating 1,200 calories a day and worked out three to four days a week to lose the weight. “I don’t work out much now but I’m eating at maintenance calories every other day,” she wrote. (Related: 6 Signs You Need to Change Your Diet)
When asked about her number one tip she wrote: “Counting all of my calories. Even the bad ones! I think it helped me understand why I couldn’t lose weight and why I failed so many times.” (Here’s a heads up that counting calories isn’t for everyone, so do what works for you!)
9/10 SLIDES © Reddit/SultenOgRedd
After years of trying and failing to lose weight, Reddit user SultenOgRedd decided to opt for weight-loss surgery. Over the next 18 months, she lost 105 pounds but has since gained back 10 of pure muscle thanks to CrossFit. “I never thought I could look like this in a million years,” she wrote alongside her inspiring pic. “Feels like I can do anything now.” (Check out these 15 Health and Fitness Benefits of CrossFit)
Her post was an inspiration to women in their forties who feel like losing weight is harder at their age. “It is harder to lose it when you get older, but not impossible,” she wrote. “I’m not sure I could have done it without WLS, so for me, that was the best option. It is still hard work though.”
10/10 SLIDES © Reddit/Nonviolent
Don’t Be Afraid to Try Something New
In the first year of her journey, Reddit user Nonviolent stuck to eating 1,400 calories a day. She started by walking, moved on to jogging, then eventually felt more comfortable running. “At the one year mark, I started taking lifting a little more seriously and switched to counting macros,” she wrote. “The running/cardio combined with calorie deficit helped me with the bulk weight loss, but I was pretty shapeless until I started lifting more seriously.” (Related: Run Into Shape with Our 30-Day Running Challenge)
Today, she preps a weeks worth of food every Sunday, eats 2,000 calories a day and spends four or five days in the gym every week.
She also shared her advice for people interested in lifting weight for weight loss. “Honestly, just trial and error with caution,” she wrote. “I watched YouTube and Instagram videos and copied what I saw until I learned what I was doing. I also stuck to machines instead of free weights in the beginning. Don’t lift too heavy right off the bat. Go for repetition rather than weight and make sure your form is good. Injuries will only set you back so take it easy.”
Ask the Diet Doctor: Is Losing 10 Pounds a Week Safe?
Q: Is it safe to lose 10 pounds in a week?
A: When it comes to safe weight loss, the difference between safe and unsafe doesn’t have to do with how much you lose but how you lose it. One to 2 pounds per week is often cited as a safe amount of weight to lose, but little safety data exists to support that number. What makes 3-4 pounds unsafe? Only the way in which you lose weight.
If you drink nothing but lemon juice and maple syrup with a dash of cayenne pepper for a week and lose 10 pounds, I would consider that unsafe weight loss. On the other hand, if you complete three intense, metabolic resistance-training sessions, another three interval-training sessions, and you are diligent about eating a low-calorie, low-carbohydrate diet and lose 10 pounds in one week; I wouldn’t say that was unsafe. I would say you worked hard and lost the weight the right way. I should note that 11 pounds is the most weight I have ever had a client lose in one week (not counting athletes that were cutting weight). This client worked extremely hard to lose that weight, and he was relatively fit to begin with.
The question of losing 10 or 20 pounds in one week has become very popular, thanks to TV shows like The Biggest Loser. When losing “biggest loser” type numbers, there are three major factors that come into play: amount of weight to lose, time, and experience/fitness level.
1. How much weight do you have to lose? If you weigh 180 pounds and your goal weight is 130 pounds, losing 20 pounds in one week-the right way-teeters on the brink of impossible. If you’re more like a Biggest Loser contestant, weighing 380 pounds, then losing 20 pounds in one week is plausible (especially considering the large amount of water weight you would lose during the first week). This follows the general rule that the more weight you have to lose, the easier it will be for you to lose weight.
2. How much time to you have to dedicate to weight loss? Unlike The Biggest Loser, most people don’t have all day to dedicate to weight loss. Chances are you have a job, social life, family responsibilities, etc. that make it hard to put in the time required to burn enough calories to lose 20 pounds in one week.
3. What is your current fitness level and how much experience do you have exercising? This is where safety becomes an issue. Starting out on The Biggest Loser, most contestants have a hard time walking one mile. If you find yourself in this situation, then embarking on an intense resistance-training program will hinder your progress, not help it (and you’ll likely injure yourself in the process). Knowing your physical limits and abilities is an important part of any exercise program, especially if you are going to set very aggressive weight-loss goals. Medical teams are readily available on TV sets to deal with the contestants collapsing and passing out. You should never put yourself in a situation where you are pushing your fitness level to those limits.
All of this aside, the most important questions are why do you need to lose so much weight so fast, and what is going to happen afterwards? I support setting aggressive weight-loss goals, but why give yourself such a short time span? Expand this to one month, and give yourself a chance to live a little during the process. Allow your body to recover and respond to your intensive training and diet program.
The bottom line: I have found that the fast your lose weight, the faster you can gain it back. Losing 10 pounds in one week usually creeps back on right away. The best way to lost weight is losing 10 pounds in one month (or even 20 pounds), since it typically stays lost for good. Work hard to reach your weight loss goals, but be smart about it.
Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike’s 7 Step Weight Loss Plan and the upcoming 6 Pillars of Nutrition.
Connect with Dr. Mike to get more simple diet and nutrition tips by following @mikeroussell on Twitter or becoming a fan of his Facebook page .
- By Mike Roussell, PhD
The “Lose 10 Pounds in a Month” Diet Plan (That You’ll Actually Want to Follow)
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So you want to lose 10 pounds in a month. Fast weight loss isn’t always the best strategy (see: How Much Weight Can You Lose In a Month—Safely?), but we know that sometimes you have a deadline, such as a wedding or vacation, that inspires you to get after it.
If you need guidance on the nutrition front, we’ve got you: This menu of quick, energy-packed dishes can help you lose weight—the healthy and happy way—in just one month. Simply choose from the meals and snacks below to customize your “lose 10 pounds in a month” diet plan for a total of 1,500 calories a day.
With a pretty strict plan, you can reasonably expect to lose eight to 10 pounds in one month, but that doesn’t apply if you’re already on a low-calorie diet to begin with. (Before diving into our plan, check out how many calories you’re *really* eating—and how many you should eat based on your activity level, basal metabolic rate, and lifestyle factors. Surprisingly enough, if you’re eating too little, it can hinder your weight loss goals,too.)
If you’ve calculated your calorie needs and they fit with the plan, also try these workout tips and our 30-day cardio HIIT challenge and you’ll be right on track to drop 10 pounds this month without experiencing a single case of the hangries. (Also read: 6 Ways to Make Your Health Transformation Last)
Can I Lose 10 Pounds In A Week?
So, you want to know how to lose 10 pounds fast. Real fast. As in — a single week fast.
Is it possible to lose 10 pounds in a week?
Short answer: yes.
But before you rush off to subsist on lemon, honey, and cayenne water for the next three days, there’s something you should know.
Week-long rapid weight loss typically doesn’t consist of much fat.
In fact, most of the weight you’re losing will be water weight.
Here’s how it works:
Eating a caloric deficit (which is what you’d need to do to lose 10 pounds in a week), results in lowered insulin levels. These low insulin levels encourage the body to burn glycogen, which can store three times its weight in water.
Low insulin also encourages the kidneys to purge excess sodium, which reduces overall water retention in the body.
Can you lose 10 pounds in a week? Yes. But a good portion of that weight will be water.
And such rapid weight loss isn’t likely to stick unless you plan on overhauling your eating habits long term.
Is it possible to lose 10 pounds in 3 days?
Not only is it nearly impossible to lose 10 pounds in 3 days, it’s just plain irresponsible.
This holds true for those seeking any form of rapid weight loss solution.
Doctors hold that it’s not necessarily the rapid weight loss that’s dangerous. It’s the methods people use to get themselves there.
Trying to lose a lot of weight in a short period of time typically has people reaching for dangerous diet products. We go to extreme measures in the pursuit of miraculous weight loss solutions.
And this can wreak havoc on our bodies.
What we need aren’t slimming teas or three-day crash diets. We need to reexamine our relationship with food.
“The entire diet industry is a scam,” explains Eric Edmeades, Author of Mindvalley’s WildFit Program.
“The food and marketing industry is spending millions of dollars hiring psychologists and marketing experts to get you to eat food that boosts their profitability and destroys your body. We need to undo that.”
How Much Weight Can I Safely Lose In A Week?
So, you’re bound and determined to lose 10 pounds in a week? Well, there’s nothing wrong with being fired up to make some lifestyle changes.
But maybe this is a good opportunity to take a step back and ask yourself why you’d like to lose weight.
What’s the motivation behind your weight loss goal?
Do you want to look good? Feel better? Build muscle? Shred fat?
Are you prepared to take an active step toward changing your life, not just over the course of a week, but long term?
How much weight you can safely lose in a week is really up to you. Because as long as you’re pursuing safe and healthy methods of weight loss, your progress is entirely in your hands.
What is a healthy weight loss per week?
The Centers for Disease Control and Prevention suggests that losing 1 to 2 pounds per week is a healthy rate that can be safely maintained.
You can strive for more. You can strive for less. But aiming for a couple of pounds per week is pretty reasonable.
In fact, several studies show that slow and steady wins the race: if that race involves permanently slimming down.
Losing weight at a slower, more reasonable pace increases your chances of keeping the weight off for good.
And those who embark on crash diets and experience rapid weight loss? They’re more likely to gain it back.
Is it realistic to lose 10 pounds in a month?
It’s quite possible to lose 10 pounds in a month.
That’s a rate of approximately 2.5 pounds per week, which is both reasonable and safe.
But the question is: how do you go about it?
How many calories to lose a pound?
So, you want to learn how to lose 10 pounds fast.
Well, it might help to understand what exactly needs to happen in your body in order to lose a pound.
Mayo Clinic suggests that you need to burn approximately 3,500 calories to lose one pound of fat.
So, if you aim for long term weight loss of 1 to 2 pounds weekly, you should aim to cut between 500 to 1,000 calories from your daily diet.
The Truth Behind Rapid Weight Loss
Making a change isn’t easy. And there are plenty of reasons for wanting to lose weight.
But before you embark on your weight loss journey, ask yourself what you want to do and why.
There are so many dangerous weight loss “solutions” out there that the truth behind rapid weight loss is often an ugly one.
Quick fixes aren’t what we need. And resorting to extreme measures all for the sake of losing weight isn’t healthy — or safe.
What we need is a shift in the way we perceive food and nutrition.
“‘Diet’ does not mean ‘temporary alteration of your life for short-term gain,’” explains Eric Edmeades. “It means, ‘way of life.’”
Pursuing a healthy diet filled with whole foods that provide proper nutrition? That’s what we should all aim for.
We don’t need a temporary fix. We need a nutritional overhaul.
It’s never too late to start making changes.
We experience true food freedom when we make food choices that support, nourish, and uplift the body.
What’s the number one food habit you want to change in your life? Share it with us below!