Is it possible to lose 10 pounds in a week? We’re often asked this question by readers who want to slim down quickly for a special event or simply want to kick-start a longer-term diet. We generally recommend losing weight slowly and steadily for lasting results. However, if you need to shed weight quickly, we’ve got a few tricks up our sleeve.
Losing 10 pounds in a week is more of a challenge if you don’t want to hit the gym. Exercise burns off calories for energy, creating the calorie deficit you need for fast weight loss. However, it is possible to shed a significant amount of fat without working out. In this article, we’ll explain how to lose 10 pounds in a week without exercise.
Weight Loss Supplements to Lose 10 Pounds in 1 Week Without Exercise
If you want the solution for how to lose 10 pounds in 1 week without exercise, you should consider taking weight loss supplements. If you don’t intend to increase your daily calorie deficit by hitting the gym, a supplement can help you burn off more fat to speed up your weight loss. While they’re not a magic bullet, some products can even help you lose weight while you’re resting and sleeping!
Weight loss products usually work in one of the following ways:
- Speeding up the rate at which your body burns fat
- Decreasing your appetite, so you eat fewer calories.
- Increasing your energy to motivate you to move more
- Enhancing your mood and reducing stress and anxiety to prevent emotional overeating
If you want to find the fastest way to lose 10 pounds without exercise, you should try to find a supplement that simultaneously does several of these jobs. Therefore, it will provide a multi-pronged approach and offer the maximum possible calorie deficit to help you lose weight as quickly as possible.
Fat-burning and weight loss supplements are only suitable for people older than 18. While some supplements cause very few side effects, some may cause symptoms such as digestive issues and headaches in some individuals. You should carefully check the manufacturer’s leaflet to make sure the supplement you choose doesn’t cause serious side effects.
It’s also worth checking whether your weight loss supplement contains stimulants. Many have high caffeine levels, which may help you burn fat faster and provides an energy hit. However, consuming too much caffeine can cause sleep problems for some people. If you struggle with sleep already, try to find a stimulant-free weight loss supplement.
If you want to find the best weight loss supplement to lose 10 pounds in 2 weeks without exercise, you can find our list of the top 10 products here.
Here’s the best natural supplement to lose weight fast and safely
Weight Loss Program to Lose 10 Pounds in a Week Without Exercise
Some weight loss programs promise to show you how to lose 10 pounds in a week without exercise or dieting, but the truth is that you will need to create a calorie deficit in some way to lose the weight. If you don’t want to hit the gym, you’ll need to restrict the number of calories you consume. A weight loss program to lose 10 pounds in a week can help you do this.
Which weight loss program suits you best depends on your needs and preferences. However, there are particular features you should look out for before you part with any cash for a weight loss plan to lose 10 pounds in 2 weeks or even one week. These include:
- Customizable meal plans to suit your tastes and schedule.
- Plans that include your favorite foods and meals so that you can stick to the regime easily.
- Clear preparation guides for each recipe
- Decent reviews from unbiased sources
- Affordability, as you’ll need to be able to pay for the plan for the duration of your weight loss journey.
- Plans overseen by expert nutritionists and dieticians.
- Meal plan high in essential nutrients.
Lose 10 Pounds in a Week Without Exercise Meal Plan
When our readers ask us how to lose ten pounds in a week without exercise, we always recommend changing your diet as a first step. To lose a lot of weight quickly, you’ll need to create a calorie deficit. This means burning off more calories than you consume in your meals, forcing your body to burn your fat stores as fuel.
Any meal plan that restricts your calories will help you lose weight. However, if you want to know how to lose 10lbs fast without exercise, we recommend considering eating a ketogenic diet. Research shows that eating keto can help you lose weight quicker than a standard low-calorie diet without losing muscle mass.
A ketogenic diet comes with various benefits that make it one of the quickest ways to lose 10 pounds without exercise. The high-fat content could make you feel fuller more quickly, and the restricted amounts of carbohydrates could also stop you from feeling hungry. The diet decreases the levels of the hormone insulin in the body, which helps you lose fat without losing muscle. Your body may also burn more calories on a ketogenic diet due to increased metabolism.
When you eat a ketogenic diet plan, you will need to restrict yourself to 20g-50g of carbohydrates each day. You can eat plenty of high-protein and high-fat foods, including many delicious ingredients such as meat, cream, cheese, eggs, and avocados. The diet also includes lots of high-fiber vegetables that contain plenty of essential nutrients. Eating like this breaks down fats into ketones, which your body uses as an energy source instead of carbohydrates. This process allows you to lose weight faster than you would on a traditional low-fat, high-carb weight loss regime.
Restricting Calories to Lose 10 Pounds in a Week Without Exercise
To lose 10 pounds in one week without exercise, you will need to reduce your calorie intake from food significantly. Doing this creates a calorie deficit, so your body will need to burn off its fat stores for energy. We recommend filling out a food diary to track exactly how many calories you consume each day.
Recording calories instead of estimating them in your head is an essential strategy if you want to work out how to lose 10 pounds fast without exercise. Studies show that many overweight people massively underestimate how much they consume in a day, especially when it comes to high-fat and high-sugar foods. Therefore, keeping a food log forces you to be honest about exactly how much you’re eating.
Therefore, you should carefully measure your portions and keep track of your calorie intake when you’re trying to lose 10 pounds in a week. You can find out how many calories you need to maintain your current body weight here. Then, try to reduce this by a minimum of 500-750 calories every day to create a calorie deficit.
Getting Active to Lose 10 Pounds in a Week
OK, we know we said we’d tell you how to lose 10 pounds in 7 days without exercise. While it’s not impossible to reach this goal without any increased activity, physical movement burns off calories. Therefore, it adds to your calorie deficit and can help you lose more weight faster than just reducing the amount of food you eat.
If you don’t want to hit the gym, it’s still worth thinking about how you can increase your baseline physical activity level to burn a few extra calories. All physical activity burns off energy and helps you lose weight, not just working out. Even if you loathe exercising, you can still do some simple things to get moving more without even breaking a sweat. You could consider:
- Walking to local amenities and activities instead of driving (if they’re close enough)
- Taking a short walk every day
- Walking to your workplace or parking in a spot further away
- Taking the stairs instead of the lift or elevator
- Walking around your home at times when you’re waiting around, for example, during TV ad breaks
- Using a standing instead of a seated desk for all or part of your working day
Best Tips to Lose 10 Pounds in a Week
Hopefully, you now understand how to lose 10 pounds quickly without exercise. The most effective methods are to take a weight loss supplement, significantly reduce your calorie intake, and eat a ketogenic diet. However, we’ve got a few more quick and dirty tricks to help you shed 10 pounds quickly.
None of these tips will help you lose 10 pounds in a week on their own. However, using one or more of them can help speed up your weight loss even more and help you reach your goal.
1. Cut Out Junk Foods
Eating junk foods is likely to put the kibosh on your weight loss efforts because they tend to be laden with calories, fat, and carbohydrates. They certainly have no place in a nutritious, ketogenic diet. Junk food also tends to contain a lot of salt and will add many calories to your daily intake without filling you up or providing many of the essential nutrients you need for good health.
The junk foods you should consider avoiding include:
- Fast food
- Chocolate and candy
- Processed desserts
- Cakes and other baked goods
- Chips and other high-fat, salty snacks
When you’re trying to shift 10 pounds in just seven days, we recommend minimizing your junk food intake or, ideally, eliminating it from your diet altogether. Instead, try to base your diet around unprocessed whole foods with a high nutritional content.
2. Get Some Support
Getting support from others when you’re trying to lose weight can help keep you motivated and make you feel accountable for your eating habits. Research shows that getting support can help you succeed with your diet and promote long-lasting results.
There are lots of options available for getting support when you want to lose weight. You may choose to join an online support forum for dieters or sign up for a more regimented weight loss club or program. Alternatively, simply asking for support from family and friends can get you one step closer to shedding those pounds for good.
3. Eat More Slowly
If you tend to eat on the go or guzzle your food as quickly as possible, you may wish to reconsider. Research shows that individuals who eat fast tend to be heavier than people who take their time. Therefore, eating slowly is a habit you should try to cultivate.
It takes your brain around 20 minutes to register that you’re full. Slowing down your mealtimes gives you the opportunity to recognize that you’ve had enough before you accidentally overeat. Research shows that slowing down can increase your levels of fullness hormones, allowing you to consume fewer calories overall without feeling deprived.
Taking your time over meals can also:
- Allow you to enjoy your food more, reducing feelings of deprivation.
- Improve digestive health.
- Help you take more essential vitamins and minerals from your meals.
- So, do you want to slow down your meals but feel unsure where to start? There are a few simple strategies you can use
to help you eat slower and pay more attention to what you’re eating:
- Eat regular healthy, calorie-controlled snacks so that you aren’t tempted to gobble down your food out of hunger.
- Place your knife and fork down between each mouthful.
- Take sips of water or another low-calorie drink while you enjoy your meal.
- Set a timer to spread your meal out over 20 minutes or more.
- Eat at the table without screens or other distractions.
- Chew each mouthful thoroughly before swallowing.
4. Out of Sight, Out of Mind
Studies show that having unhealthy foods in plain sight can lead to overeating and cause you to put on weight. Of course, the best solution is to keep chocolate, chips, and other fattening snacks out of your home altogether. However, if your loved ones aren’t willing to forgo their favorites, you’ll have to rethink your food storage.
The simplest way to keep unhealthy foods out of sight and temptation at bay is to hide them away in cupboards. Alternatively, you could store them in countertop containers, as long as they are not see-through.
If you forget to eat enough healthy fruits and vegetables, you can use the link between vision and appetite to your advantage. Keeping pre-portioned, low-calorie, and nutrient-dense snacks like fruit and vegetables visible may make you more likely to consume more of them.
5. Drink More Water
Staying well-hydrated is crucial for maintaining a healthy metabolism and losing weight. Drinking water can help curb your appetite and prevent you from mistaking thirst for hunger, a possible cause of overeating. Consuming plenty of water may help you burn more calories during the day by temporarily boosting your metabolism, especially if you take it ice cold.
It’s hard to say precisely how much water you should drink if you want to lose 10 pounds in a week without exercise. The precise amount you need depends on several variables, including your age and how physically active you are. However, most people should aim for around half a gallon of water every day. This is equivalent to eight 8-ounce glasses.
6. Turn Off the Screens
Research shows that eating while distracted could lead to you seriously overeating at mealtimes, increasing your calorie intake by as much as 25%. If you’re used to browsing through social media or chilling out in front of the television while you eat, you may want to rethink that strategy and try to pay more attention while you enjoy your meal.
To help keep your food consumption in check, we recommend switching off electronic devices and avoiding other forms of distraction while you eat. Instead, try to focus on the taste and texture of your food while you eat, savoring each bite. Enjoying a conversation with family or friends while you eat can also help because it forces you to slow down between mouthfuls, giving your brain time to register fullness.
7. Get More Sleep
How do I lose 10 pounds in 1 week? Part of the answer might be grabbing forty winks. If you have a hectic work, family, or social life, chances are you’re short on sleep. Unfortunately, it turns out that sleep deprivation is strongly linked to being overweight or obese.
Being too tired can cause you to reach for fatty or sugary snacks for energy or lack the motivation to eat healthily and exercise. If you only fall into this trap occasionally, the impact on your waistline shouldn’t be too bad. However, if you regularly go short on sleep, you could find yourself piling on the pounds.
When you’re short on sleep, it reduces brain activity in the frontal lobe. This effect can make it harder to make healthy eating choices and makes it harder to resist temptation. It also causes you to seek out the reward of comforting, high-calorie foods.
Sleep deprivation can also wreak havoc with your metabolism. It causes your body to release more of the stress hormone cortisol, which causes you to hang onto your fat reserves. Therefore, your body burns fat slower than it would if you were well-rested.
If you regularly struggle to fall or stay asleep, it could be down to poor sleeping habits. Therefore, we recommend taking some time to reset your routine if you want to lose weight and don’t get enough shut-eye. Top sleep tips include:
- Reduce screen usage for an hour before hitting the hay, as the blue light can interfere with your sleep cycles.
- Use your bedroom for sleep and sex only to build up sleep associations in the brain.
- Keep a regular schedule, settling down for bed and waking up at the same time every day.
- Build sleep associations by following a calming, regular bedtime routine so that your body knows it’s time for bed.
- Keep your bedroom cool and dark.
- Avoid caffeinated and alcoholic drinks and foods in the late afternoon and evening.
- Have a hot bath or shower before retiring for the night.
- Invest in a comfortable, supportive mattress that doesn’t put uncomfortable pressure on your joints.
If you make changes to your sleep habits and you don’t see improvements after a few weeks of consistent routine, it may be a sign of an underlying health condition. We recommend seeing your doctor to rule out a medical cause and for help improving your sleep.
8. Weigh Yourself Daily
If you think weight is just a number, think again- stepping on the scales is crucial for ensuring that your weight loss is on track. While you may dread weigh-ins, it’s the only reliable way to tell if your efforts are working.
So, how often should you weigh yourself? Research shows that weighing yourself every day is an excellent way to maximize weight loss and prevent regain. We recommend checking your weight first thing in the morning after using the restroom before you eat anything.
However, don’t worry too much if your weight fluctuates a little day to day. Water retention, a salty meal, or hormonal changes during women’s monthly cycles can all cause a temporarily raised body weight. Instead of getting hung up on a single reading, use the daily weigh-ins to keep track of your weight loss pattern over time.
9. Take a Probiotic
A healthy balance of gut bacteria is essential for good physical health. While scientists are still learning about how bacteria in the digestive system affects your body weight, some evidence suggests that an imbalance could make you more likely to be overweight or obese.
Probiotics alone won’t hold the key to weight loss, but it could support your efforts. You can get healthy bacteria into your system by taking a daily supplement. Alternatively, you can incorporate natural probiotic sources into your diet. These include:
- Live natural yogurt
- Kombucha (a type of fermented, lightly fizzy tea)
10. Ditch the Booze
A few cocktails or beers after work on a Friday may seem like an excellent way to relax, but it could be scuppering your weight loss efforts. Alcohol is highly calorific, containing roughly seven calories in every gram, significantly more than protein or carbohydrate.
Many people disregard the calories in their alcoholic drinks, but this is a mistake. When you consider that a beer could be as calorific as a pizza slice, it’s easy to see how it can add up over the course of a night out. It also doesn’t contain any essential nutrients, which is why many experts refer to alcohol as ‘empty’ calories.
Drinking alcohol can also reduce your inhibitions and willpower. After a few drinks, you may find it harder to resist a high-fat takeout or delicious yet calorific salty snacks.
Therefore, if you want to lose 10 pounds in a week, your best bet is to cut out the empty calories by ditching the booze altogether. However, if you’re going to drink alcohol while dieting, you should reduce your intake. You can do this by:
- Switching double measures of spirits for singles
- Alternating alcoholic beverages with a glass of water or other calorie-free drink
- Swapping high-calorie mixers like full-sugar cola, fruit juice, or cream with diet alternatives
- Choosing reduced-alcohol beer or wine
- Use a tracker app to keep tabs on how much you’ve had to drink and how many calories it contains
The occasional alcoholic drink won’t do you any harm and may even have some health benefits. However, if you’re worried about the amount you’re drinking or drink every night, we recommend speaking to your healthcare provider for help and support cutting down.
11. Cut Down on Liquid Calories
While we’re on the subject of keeping an eye on your drinks, it’s worth considering how many calories you may be inadvertently consuming in your non-alcoholic beverages. Many people forget to include drinks in their meal plans and calorie counting, but you could be gulping down more calories than you think.
Takeaway coffees are a common culprit for adding too many liquid calories to your diet. Many are high in fat and sugar, especially if you choose drinks with added cream or syrups. If you don’t want to give up your caffeine hit, try taking your coffee black or switching to skimmed milk. You could also ask if your coffee shop stocks sugar-free syrups to reduce the calories. If you really can’t resist your favorite creamy drink, keep it as an occasional treat and ask for the smallest cup size available to keep your portions under control.
Another source of liquid calories that may surprise you is fruit juice. While fruit juice contains plenty of essential nutrients, it’s also high in sugar and calories. A small glass once a day could be a healthy addition to your diet, as long as you remember to count it towards your daily calorie allowance. However, if you’re sipping it throughout the day, you should consider cutting back. Diluting your juice with an equal amount of water can stretch it further. Alternatively, you could consider switching to a calorie-free fruit cordial for the fruity taste without the sugar.
Finally, be mindful of sodas and other high-sugar drinks. Fizzy cola contains a lot of calories and zero nutrition, so we recommend cutting it out altogether if you want to lose 10 pounds in a week. While diet versions are calorie-free, we still recommend consuming them in moderation as they can cause bloating and gas.
Q: Is it possible to lose 10 pounds in a week?
A: It is possible to lose 10 pounds in a week, although it isn’t healthy to lose weight this quickly long-term. However, you can attempt to lose 10 pounds in a week if you want to shed weight fast for a special event. How quickly you can lose weight depends on various factors, including your diet, activity level, and how much you weigh to start with.
Q: Can you lose 10 pounds in a week without exercise?
A: You can lose 10 pounds in a week without exercise by restricting your calorie intake, eating a ketogenic diet, and taking a weight loss supplement. However, you will find it easier to lose weight if you increase your physical activity level.
Q: How can I drop 10 pounds fast?
A: The best way to drop 10 pounds fast is to create a calorie deficit by reducing your food intake. We also recommend sticking to a ketogenic diet plan and taking a fat-burning supplement. Plenty of exercise will also help you shed the pounds as quickly as possible. You can find other tips to help you lose weight fast in this article.
Q: What is the fastest way to lose weight without working out?
A: The fastest way to lose weight without working out is by eating a reduced-calorie, ketogenic diet and taking a weight loss supplement to speed up fat loss. However, you will lose weight faster if you add more physical activity to your routine.
Q: How can I lose tummy fat fast?
A: There is no reliable method to target weight loss to your abdomen, but you will lose belly fat when you reduce your overall body fat percentage. The best way to lose tummy fat fast is by eating a ketogenic diet and reducing your calorie intake. Fat-burning supplements can also help you lose fat quicker, including from your midsection.
The Bottom Line
Hopefully, you now understand how to lose 10 pounds in a week without exercise. While losing weight this quickly is a challenging target, you can achieve your goal by eating a healthy, ketogenic diet and taking a fat-burning diet product. However, if you’re prepared to move more, you’ll lose weight even quicker.
You can maximize your results by using some of the bonus tips and tricks in this article. Drinking more water, getting more sleep, and cutting down on alcohol and sugary drinks can all help you shift the pounds and look slimmer and healthier in just one week.