How to Lose 10 Pounds in a Week?

It is highly unlikely that you will lose 10 pounds of fat in a week, but some people might lose that much water weight in a short amount of time. The first week of a low-carb diet combined with 150 minutes of vigorous aerobic exercise in a humid environment may help you lose several pounds of water weight in a week. Spanish researchers say every gram of muscle glycogen holds three grams of water ( 17 ). WebMD suggests glycogen stores decline fast when you suddenly lower or cut carbs ( 20 ). However, that weight is mostly water and will return once you replenish your glycogen stores.

Can I Do Low-Carb 5 Days a Week?

Some people use the cyclical ketogenic diet (CKD) to eat low-carb for five days a week and high-carb for the remaining days when they want to exercise vigorously. Research from the Czech Republic found that CKD helped men lose weight with exercise similar to a nutritionally balanced reduction diet, however, the CKD diet had a neutral effect on muscle strength and endurance and slightly reduced muscle mass ( 18 ).

What Is the 30-30-30 Rule for Weight Loss?

The rule is that you eat 30 grams of protein 30 minutes after waking, followed by a 30-minute low-intensity workout. The Mayo Clinic says the 30-30-30 rule is another FitTok trend ( 22 ). Eating 30 grams of protein for breakfast may keep you full longer, and the trend may encourage you to eat a nutritious breakfast in the morning.

Has Anyone Lost Weight Walking 10,000 Steps a Day?

Walking is a low-impact exercise that may help you lose weight, especially if you control your calories. Colorado scientists found that walking 10,000 steps a day with a calorie-restricted diet helped individuals lose weight in their study ( 16 ). 3,500 of the daily steps were performed as bouts of moderate to vigorous physical activity.