How to Lose Ten Pounds in One Week (Best Diet and Exercise Tips)

How to lose ten pounds in one week

Looking to score that perfect beach body?

As summer approaches each year, we all look to our waistlines and wonder if we’re prepared for slipping into our swimwear. 

Or maybe you have an important event and you’re hoping to fit into that perfect dress or suit, but you’re worried about stubborn belly fat. 

Never fear! 

With this guide, you’ll learn how to safely lose ten pounds in just one week. Rapid weight loss is within your reach!

The Most Important Rule of Weight Loss

There’s one simple, cardinal rule to losing weight: your calorie output must exceed your calorie intake. Meaning, you have to burn more calories per day than you eat! 

It’s simple math: you simply cannot lose weight if you are consuming more calories than you lose. 

Counting calories will be your best friend when it comes to losing weight quickly and safely. 

No fad diet is going to get rid of that belly fat for you. The only way to lose weight quickly is to put down the fast foods, step onto the treadmill, and start to burn that body fat!

Of course, having a proper meal plan is the other fundamental you absolutely must have to achieve safe and rapid weight loss. 

Fat burning is easier and healthier when you’re on a keto diet. 

Since keto is already geared towards burning fat, planning out a week’s worth of low-calorie keto meals is the best way to lose that weight! 

You’ll burn more fat more quickly than you would with dangerous fad diets and be able to keep it off. 

There are no tricks to lose weight here, only science and safe advice.

So to follow the most important rule, you’ll need two things: a diet plan, and a workout plan. What should those look like?

Your Fat Burning Weight Loss Diet

You can check out our seven-day keto diet meal plan for a quick guide on where to begin. 

Getting started with keto will be the best way to start losing that weight fast, but a few adjustments will be needed to hit your weight loss goal of ten pounds in one week.

First, you need to understand that the initial few pounds you lose are likely going to be water weight. This will have more to do with your exercise than your diet, although of course, that’s still a factor. 

These first few pounds will be pretty easy, and you’ll already look and feel better. 

However, once those pounds are off, the real work begins!

Next, lose the carbs. 

That’s going to be the most critical part of your new diet: excising all those carbs, from starchy vegetables to bread to sugary fruits. 

You’ll want to instead stock up on eggs, greens, and healthy fats like olive oil. 

Get ready to eat lots of omelettes and salads! 

Some foods to consider stocking in your kitchen are peanut butter, chicken breasts, green tea, and coffee. 

You’ll want to skip desserts this week too, even if you find keto-friendly solutions. 

Get rid of that ice cream and junk food; we’re trying to lose weight fast, after all!

Focus on those high (healthy) fats, moderate lean proteins, and low carbs, and you’ll start to see the weight melt away. 

Keep in mind that starving yourself is not the solution. Just count your calories and make sure that you burn off more with exercise than you take in through eating and you’ll do just fine. 

It’s about reducing calories and making sure the ones you eat are the right ones, not avoiding them altogether.

Your Weight Loss Exercise Plan

The most important thing about your exercise is that you count the calories you lose and ensure that the number is greater than what you’ve consumed through eating. 

Focus on high-cardio exercises, like running or cycling. Using an elliptical is also a great option. 

If you’re using a workout machine, use it to keep track of your calorie burning. If not, try interval training, which is done at a high intensity can help you burn 160 calories in ten minutes. 

You can also look around online for workout calculators which can do the math for you.

If you’ve got access to a pool or other locations, swimming is also a great option to do a total body workout!

To really burn calories, you’ll likely need to work out at least a few hours a day. 

You should consider engaging in a minimum of two hours unless you are focusing exclusively on very high-intensity exercises like interval training. 

You don’t need to do all this exercising all at once, however! Split your routine up throughout the day. 

Go for a run in the morning and when you get home from work. You can even take a walk during lunch. 

Always take the stairs when the option is available, and take every opportunity you can for a little exercise and fresh air. 

You’ll be amazed at how great you feel after just a few days!

Keeping The Weight Off

So you’ve met your goal: it’s been a week, and you’ve lost ten pounds! 

You’ve dropped that dress size, fit into your suit, and look great on the beach. 

But how do you keep this progress and avoid backsliding?

Staying on a keto diet is the best way to maintain a healthy weight and lifestyle. 

Check out or follow the Keto Diet Rule to stay slim and in shape all year long!

Tina Alexandre
Tina Alexandre


Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.

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