{"id":16322,"date":"2021-01-26T22:45:15","date_gmt":"2021-01-26T22:45:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16322"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-diet-to-lose-10-pounds","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/","title":{"rendered":"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Basics_of_a_7-Day_Diet_to_Lose_10_Pounds\" >Basics of a 7-Day Diet to Lose 10 Pounds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Can_You_Lose_10_Pounds_in_7_Days\" >Can You Lose 10 Pounds in 7 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Is_a_7-Day_Diet_to_Lose_10_Pounds_Healthy\" >Is a 7-Day Diet to Lose 10 Pounds Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#A_Healthy_Weight_Loss_Diet_to_Lose_10_Pounds\" >A Healthy Weight Loss Diet to Lose 10 Pounds<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#What_to_Eat_to_Lose_Weight\" >What to Eat to Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#What_to_Avoid_to_Lose_Weight\" >What to Avoid to Lose Weight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#A_Sample_of_a_Healthy_Diet_to_Improve_Your_Eating_Habits\" >A Sample of a Healthy Diet to Improve Your Eating Habits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Sample_1\" >Sample 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Sample_2\" >Sample 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Sample_3\" >Sample 3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Exercise_Recommendations_for_Weight_Loss\" >Exercise Recommendations for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Try_Cardio\" >Try Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Incorporate_Weightlifting\" >Incorporate Weightlifting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Do_Some_HIIT\" >Do Some HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Be_Active_in_Your_Everyday_Life\" >Be Active in Your Everyday Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Is_it_possible_to_lose_1_pound_a_day\" >Is it possible to lose 1 pound a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#How_can_I_drop_10_lbs_quickly\" >How can I drop 10 lbs quickly?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Step_1_Consult_a_healthcare_professional\" >Step 1: Consult a healthcare professional<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Step_2_Nutrition_focus\" >Step 2: Nutrition focus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Step_3_Exercise_routine\" >Step 3: Exercise routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Step_4_Lifestyle_changes\" >Step 4: Lifestyle changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Step_5_Understand_the_risks_and_consider_sustainable_alternatives\" >Step 5: Understand the risks and consider sustainable alternatives<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#Can_I_slim_down_in_3_days\" >Can I slim down in 3 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#How_can_I_slim_my_stomach_in_2_weeks\" >How can I slim my stomach in 2 weeks?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How nice would it be to lose all that weight you\u2019ve been accumulating over the years in an instant? However, despite all the big claims fad diets make, it\u2019s simply impossible. Weight loss isn\u2019t an easy process. It requires a great deal of effort, determination, and most of all, time.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you like it or not, such a lifestyle change can\u2019t happen without sacrifice. But when it comes to the choice of what exactly you should sacrifice in order to go down a couple of sizes, it should never be your health. This is why it is highly recommended that you choose the safest weight loss method, such as a combination of a <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> and regular exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As there are lots of nutritional plans out there, it may be difficult to settle on just one, especially if you\u2019re new to dieting. So, let\u2019s break down the most popular ones, starting with the 7-day diet to lose 10 pounds. Is it a healthy weight loss approach or should you keep looking? Read on to find out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basics_of_a_7-Day_Diet_to_Lose_10_Pounds\"><\/span><b>Basics of a 7-Day Diet to Lose 10 Pounds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The name 7-day diet meal plan to lose 10 pounds speaks for itself. This nutritional plan promises to help you lose 10 pounds in a week with the help of caloric restriction and dietary limitations. Although this may sound great on paper, in reality, losing 10 pounds in a week is incredibly difficult and unhealthy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66501\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/700-Calories-A-Day_-Is-It-Enough-For-Weight-Loss_-Here-Is-What-Science-Says-1024x576.png\" alt=\"7 Day Diet To Lose 10 Pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/700-Calories-A-Day_-Is-It-Enough-For-Weight-Loss_-Here-Is-What-Science-Says.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/700-Calories-A-Day_-Is-It-Enough-For-Weight-Loss_-Here-Is-What-Science-Says-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/700-Calories-A-Day_-Is-It-Enough-For-Weight-Loss_-Here-Is-What-Science-Says.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/700-Calories-A-Day_-Is-It-Enough-For-Weight-Loss_-Here-Is-What-Science-Says-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A 7-day diet to lose 10 pounds restricts your caloric intake to 1,100\u20131,400 calories a day. The diet requires you to give up all fattening foods, such as junk food, added sugars, liquid calories, refined carbs, unhealthy fats, full-fat dairy, and red meats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, it encourages the consumption of low-calorie foods, such as<\/span><a href=\"https:\/\/betterme.world\/articles\/what-fruits-are-high-in-protein\/\"><span style=\"font-weight: 400;\"> fruits<\/span><\/a><span style=\"font-weight: 400;\"> and vegetables, lean meats, low- and no-fat<\/span><a href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\"><span style=\"font-weight: 400;\"> dairy<\/span><\/a><span style=\"font-weight: 400;\">, and legumes. A 7-day diet to lose 10 pounds doesn\u2019t factor in<\/span><a href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/\"><span style=\"font-weight: 400;\"> exercising<\/span><\/a><span style=\"font-weight: 400;\">, as a caloric deficit that this diet creates likely doesn\u2019t provide a person with enough energy for regular workouts.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/20-pounds-in-3-months\/\">Lose 20 Pounds in 3 Months with These Science-Backed Tips<\/a><br \/>\n<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_10_Pounds_in_7_Days\"><\/span><i><\/i><b>Can You Lose 10 Pounds in 7 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing 10 pounds in just 7 days is quite ambitious and may not be safe or sustainable for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues (1). It&#8217;s generally recommended to aim for a gradual weight loss of 1-2 pounds per week through a combination of healthy eating, regular exercise, and lifestyle changes (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/protein\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_7-Day_Diet_to_Lose_10_Pounds_Healthy\"><\/span><b>Is a 7-Day Diet to Lose 10 Pounds Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 7-day diet to lose 10 pounds isn\u2019t healthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whenever we see \u201cquick fix\u201d promises, our attention is immediately hooked and the health factor often slips our minds. But instead of looking up \u201chow to lose 10 pounds in a week\u201d or \u201chow to lose 10 pounds in a month\u201d, why not prioritize your well-being and choose the healthiest way to reach your goal, even if it requires a bit more time and effort?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what\u2019s wrong with losing 10 pounds a week? you may ask. To understand why a 7-day diet plan for weight loss is unhealthy, you need to first understand how weight loss works. Weight loss comes down to burning more calories than you consume (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/basics\/weightloss-basics\/hlv-20049483\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This creates a caloric deficit, which can be adequate or extreme.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An extreme caloric deficit may have a negative impact on your health and can be created only in certain cases and only under medical supervision (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/very-low-calorie-diets\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.webmd.com\/diet\/low-calorie-diets\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). So, which caloric deficit is adequate, and which does a 7-day diet to lose 10 pounds create?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend losing 1-2 pounds (0.45-1kg) a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Such a weight loss pace will reward you with healthy and sustainable results. As 1 pound of fat equals 3,500 calories, an adequate caloric deficit is around 500-1,000 calories a day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Now, let\u2019s do some math. In order to lose 10 pounds, you need to burn an extra 35,000 calories a week, which is 5,000 calories a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An average adult man requires 2,500 calories a day and an average woman requires 2,000 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.nhs.uk\/common-health-questions\/food-and-diet\/what-should-my-daily-intake-of-calories-be\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Based on the information above, you can reach the conclusion that it\u2019s impossible to shed 10 pounds of<\/span><a href=\"https:\/\/betterme.world\/articles\/losing-weight-vs-losing-fat\/\"><span style=\"font-weight: 400;\"> fat<\/span><\/a><span style=\"font-weight: 400;\"> in a week for an average adult. However, what you may lose is water weight, but that\u2019s not the result you\u2019re anticipating.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-Meals-A-Day_-Can-Smaller-Portions-Boost-Your-Weight-Loss-Success_-1024x576.png\" alt=\"7 Day Diet To Lose 10 Pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-Meals-A-Day_-Can-Smaller-Portions-Boost-Your-Weight-Loss-Success_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-Meals-A-Day_-Can-Smaller-Portions-Boost-Your-Weight-Loss-Success_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-Meals-A-Day_-Can-Smaller-Portions-Boost-Your-Weight-Loss-Success_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-Meals-A-Day_-Can-Smaller-Portions-Boost-Your-Weight-Loss-Success_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Healthy_Weight_Loss_Diet_to_Lose_10_Pounds\"><\/span><b>A Healthy Weight Loss Diet to Lose 10 Pounds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How far would you go to reach your weight loss goals? People go as far as to neglect their health and safety by going on fad diets that promise rapid weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But why put your health in danger if you can safely achieve all your goals? So, instead of sticking to a 7-day diet to lose 10 pounds, why not start a healthy diet to reach your weight loss goal over the recommended 5-10 weeks?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some recommendations for what your healthy nutritional plan should look like:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_to_Lose_Weight\"><\/span><b>What to Eat to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Lean Proteins<\/b><\/li>\n<\/ul>\n<p><a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">Proteins<\/span><\/a><span style=\"font-weight: 400;\"> are essential for the proper functioning of your body. They are also vital for<\/span><a href=\"https:\/\/betterme.world\/articles\/strong-back\/\"><span style=\"font-weight: 400;\"> muscle building<\/span><\/a><span style=\"font-weight: 400;\">. So, if you want to burn through your fat stores and preserve your muscle mass at the same time, upping your protein intake is a must-do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find plenty of protein in lean meats, poultry, <\/span><a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\"><span style=\"font-weight: 400;\">eggs<\/span><\/a><span style=\"font-weight: 400;\">, dairy, fish and seafood, nuts, beans, and legumes (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/protein\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Healthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fats are often considered a weight loss antagonist, but that\u2019s not true. Of course, fats contain more calories than carbs and protein, with 9 calories per gram of fat compared to 4 calories per gram of both carbs and proteins (<\/span><a href=\"https:\/\/www.nal.usda.gov\/fnic\/how-many-calories-are-one-gram-fat-carbohydrate-or-protein\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you should never exclude fats from your diet completely, as they\u2019re essential for your body. What you want is to make sure you consume healthy fats, which are found in fatty fish, nuts and seeds,<\/span><a href=\"https:\/\/betterme.world\/articles\/avocado-diet\/\"><span style=\"font-weight: 400;\"> avocados<\/span><\/a><span style=\"font-weight: 400;\">, olives, and vegetable oils.<\/span><\/p>\n<ul>\n<li><b>Complex Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fiber, which comes along with complex carbs, is a great dietary choice if your goal is to slim down. It can prolong the feeling of fullness and improve your digestion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Complex carbs also provide lasting energy to get you through your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits, vegetables, beans and legumes, nuts, whole grains, and seeds are all packed with complex carbs and fiber, so make sure that you include them in your daily menu.<\/span><\/p>\n<ul>\n<li><b>Vitamins and Minerals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There\u2019s no need to explain how important<\/span><a href=\"https:\/\/betterme.world\/articles\/vitamins-to-boost-metabolism\/\"><span style=\"font-weight: 400;\"> vitamins<\/span><\/a><span style=\"font-weight: 400;\"> and minerals are for your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to avoid nutrient deficiencies and receive all the essential micronutrients from your diet, make sure your meals include fruits and vegetables, dairy, beans and legumes, organ meat, berries, and nuts and seeds (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK597352\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62332\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-Meals-A-Day_-How-Often-Should-You-Eat-For-Weight-Loss_-1024x576.png\" alt=\"7 Day Diet To Lose 10 Pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-Meals-A-Day_-How-Often-Should-You-Eat-For-Weight-Loss_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-Meals-A-Day_-How-Often-Should-You-Eat-For-Weight-Loss_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-Meals-A-Day_-How-Often-Should-You-Eat-For-Weight-Loss_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-Meals-A-Day_-How-Often-Should-You-Eat-For-Weight-Loss_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Water<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">People can live for some time without food, but they won\u2019t survive without<\/span><a href=\"https:\/\/betterme.world\/articles\/times-to-drink-water\/\"><span style=\"font-weight: 400;\"> water<\/span><\/a><span style=\"font-weight: 400;\">. You should pay special attention to your water intake when you\u2019re trying to slim down. Make sure you drink enough water, whether it\u2019s plain water,<\/span><a href=\"https:\/\/betterme.world\/articles\/oolong-tea-for-weight-loss\/\"><span style=\"font-weight: 400;\"> unsweetened tea<\/span><\/a><span style=\"font-weight: 400;\"> or<\/span><a href=\"https:\/\/betterme.world\/articles\/coffee-weight-loss\/\"><span style=\"font-weight: 400;\"> coffee<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/betterme.world\/articles\/lemon-water-health-benefits\/\"><span style=\"font-weight: 400;\"> lemon water<\/span><\/a><span style=\"font-weight: 400;\">, or other types of liquid without added sugars or salt.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Avoid_to_Lose_Weight\"><\/span><b>What to Avoid to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Unhealthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You already know that you need to focus on healthy fat intake, but you should also remember to limit or avoid unhealthy fats. Saturated and trans fats increase your caloric intake and also add to the risk of developing cardiovascular diseases. Make sure your intake of saturated fats is less than 10% of your daily calories and try to substitute it with healthy unsaturated fats (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fat\/art-20045550\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Simple and Refined Carbs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Low-carb diets have proven to be effective for weight loss for some people (<\/span><a href=\"https:\/\/dom-pubs.onlinelibrary.wiley.com\/doi\/10.1111\/dom.14709\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">) and there\u2019s a good reason for this. Everyone should at least limit foods with added sugars, bread, pasta, and tortillas made from white flour, pastries, sugary breakfast cereals, and the like (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/carbohydrates\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Try to get at least half of your grain intake from whole grains.<\/span><\/p>\n<ul>\n<li><b>Caloric Drinks<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What you drink is as important as what you eat when it comes to weight loss. You should limit liquid calories that are found in alcohol and sugary drinks, such as juices, sodas, and energy drinks. They provide you with little to no essential nutrients while increasing your caloric intake (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322002812?via%3Dihub\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Sample_of_a_Healthy_Diet_to_Improve_Your_Eating_Habits\"><\/span><b>A Sample of a Healthy Diet to Improve Your Eating Habits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what to eat and what to avoid in order to lose weight safely, it\u2019s time to check how it all works together. Here\u2019s a sample of a healthy weight loss diet that you can use as a basis when creating your own diet plan (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/1500-calorie-diet\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1\"><\/span><b>Sample 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Yogurt bowl (1 cup of full-fat plain yogurt, 1 cup of raspberries, 2 tablespoons of sliced almonds, 2 tablespoons of chia seeds, 1 tablespoon of unsweetened coconut) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 457, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 38.8g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 21.5g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 31.8g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">\u00bc avocado on whole-grain toast &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 149, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 15g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 9g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Mozzarella wrap (2 ounces (46 grams) of fresh mozzarella, 1 cup of sweet red peppers, 2 slices of tomato, 1 tablespoon of pesto, 1 small, <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/9-benefits-of-whole-grains\"><span style=\"font-weight: 400;\">whole-grain<\/span><\/a><span style=\"font-weight: 400;\"> wrap) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 481, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 45.2g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 22.9g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 25g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Salmon with vegetables (1 medium sweet potato, 1 teaspoon of butter, 4 ounces (112 grams) of wild-caught salmon, 1 cup of roasted Brussels sprouts) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 464, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 30.6g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 21.9g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 33.5g<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total<\/span><\/i> <i><span style=\"font-weight: 400;\">calories:<\/span><\/i><span style=\"font-weight: 400;\"> 1,551, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 130g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 75.3g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 95.3g<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61878\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Black-Lentils-Nutrition-Facts_-Are-They-The-Best-Lentils-For-Weight-Loss_-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Black-Lentils-Nutrition-Facts_-Are-They-The-Best-Lentils-For-Weight-Loss_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Black-Lentils-Nutrition-Facts_-Are-They-The-Best-Lentils-For-Weight-Loss_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Black-Lentils-Nutrition-Facts_-Are-They-The-Best-Lentils-For-Weight-Loss_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Black-Lentils-Nutrition-Facts_-Are-They-The-Best-Lentils-For-Weight-Loss_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_2\"><\/span><b>Sample 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Oatmeal with raspberries (1 cup of oatmeal cooked in 1 cup of unsweetened almond milk, 1 cup of blueberries, \u00bd teaspoon of cinnamon, 2 tablespoons of natural almond butter) <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 492, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 54g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 25.3g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 16.2g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Tuna salad (5 ounces (140 grams) of canned tuna, 1 tablespoon of mayo, 1 chopped celery, 2 cups of mixed greens, \u00bc sliced avocado, \u00bd cup of sliced green apple) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 514, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 29.7g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 26.4g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 41.1g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Chicken with vegetables (5 ounces (120 grams) of baked chicken, 1 \u00bd cups of roasted butternut squash cooked in 1 tablespoon of olive oil, 2 cups of roasted broccoli) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 524, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 43.2g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 23.8g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 41.8g<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total<\/span><\/i> <i><span style=\"font-weight: 400;\">calories:<\/span><\/i><span style=\"font-weight: 400;\"> 1,530, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 126.9g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 75.5g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 99.1g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_3\"><\/span><b>Sample 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Omelet (2 eggs, 1 ounce (28 grams) of Cheddar cheese, 1 cup of spinach cooked in 1 tablespoon of coconut oil, 1 cup of saut\u00e9ed sweet potatoes) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 556, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 45.2g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 32.4g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 25.5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 medium apple &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 80, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 22g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 0g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 1g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Kale salad with grilled chicken (2 cups of kale, 4 ounces (112 grams) of grilled chicken, \u00bd cup of lentils, \u00bd cup of shredded carrots, 1 cup of cherry tomatoes, 1 ounce (28 grams) of goat cheese, 1 teaspoon of balsamic vinegar) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 424, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 36.5g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 13.5g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 42.2g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Whole-wheat pasta with pesto and beans (1 cup of whole-wheat pasta, 1 tablespoon of pesto, 1\/4 cup of cannellini beans, 1 cup of spinach, 1 cup of cherry tomatoes, 1 tablespoon of grated parmesan cheese) &#8211; <\/span><i><span style=\"font-weight: 400;\">Calories:<\/span><\/i><span style=\"font-weight: 400;\"> 450, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 74g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 9.2g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 23.9g<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Total<\/span><\/i> <i><span style=\"font-weight: 400;\">calories:<\/span><\/i><span style=\"font-weight: 400;\"> 1,510, <\/span><i><span style=\"font-weight: 400;\">carbs<\/span><\/i><span style=\"font-weight: 400;\">: 175g, <\/span><i><span style=\"font-weight: 400;\">fats<\/span><\/i><span style=\"font-weight: 400;\">: 55.1g, <\/span><i><span style=\"font-weight: 400;\">protein:<\/span><\/i><span style=\"font-weight: 400;\"> 92.6g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find more meal ideas to support your weight loss in our previous post <\/span><b>&#8211; <a href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\">7-Day Healthy Meal Plan<\/a>.<\/b><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-week-diet-plan-to-lose-10-pounds\/\">4-Week Diet Plan to Lose 10 Pounds and Keep Them Off for Good<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Recommendations_for_Weight_Loss\"><\/span><b>Exercise Recommendations for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Two main staples of weight loss are a healthy diet and regular exercise, so if you want to boost your results, try to increase your level of physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some exercise recommendations for successful weight loss:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Try_Cardio\"><\/span><b>Try Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/cardio\/\"><span style=\"font-weight: 400;\">Cardio<\/span><\/a><span style=\"font-weight: 400;\"> is one of the most popular types of training. It increases your blood flow, burns calories, and strengthens your cardiovascular health (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It requires little to no equipment and can be performed anywhere by anyone. You can try<\/span><a href=\"https:\/\/betterme.world\/articles\/walk-to-lose-weight\/\"><span style=\"font-weight: 400;\"> walking<\/span><\/a><span style=\"font-weight: 400;\">, jogging, or<\/span><a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\"><span style=\"font-weight: 400;\"> running<\/span><\/a><span style=\"font-weight: 400;\">. Cycling and swimming are also great options.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Weightlifting\"><\/span><b>Incorporate Weightlifting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weightlifting can be as effective for burning fat as regular aerobic training. It also promotes muscle growth and strengthening (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). By increasing muscle mass, you\u2019ll boost your metabolism, so your body will burn more calories, even when at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body resistance training can lower your body\u2019s carb stores and water weight, which will positively reflect on your scale.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Some_HIIT\"><\/span><b>Do Some HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/hiit\/\"><span style=\"font-weight: 400;\">High-intensity interval training<\/span><\/a><span style=\"font-weight: 400;\"> is incredibly effective for burning extra calories and toning your body. As with the previous type of workout, HIIT can boost your metabolism and burn calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). You can perform HIIT 3-4 times a week, but make sure you give it your all.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Be_Active_in_Your_Everyday_Life\"><\/span><b>Be Active in Your Everyday Life<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your workout shouldn\u2019t be the only time when you burn calories. Try to make your everyday life more active by increasing your physical activity here and there throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, take the stairs instead of using an elevator, walk to your destination instead of using a car, or simply go for a walk when you have some free time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although individually these activities may not burn an enormous amount of calories, together they will increase your daily energy expenditure and add to your weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61783\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/600-Calorie-Diet_-Can-It-Streamline-Your-Weight-Loss_-1024x576.png\" alt=\"7 Day Diet To Lose 10 Pounds\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/600-Calorie-Diet_-Can-It-Streamline-Your-Weight-Loss_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/600-Calorie-Diet_-Can-It-Streamline-Your-Weight-Loss_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/600-Calorie-Diet_-Can-It-Streamline-Your-Weight-Loss_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/600-Calorie-Diet_-Can-It-Streamline-Your-Weight-Loss_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_lose_1_pound_a_day\"><\/span><strong>Is it possible to lose 1 pound a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 1 pound a day is possible but typically involves extreme measures that aren\u2019t sustainable or healthy for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It usually requires a significant calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">), which can be achieved through a combination of intense exercise and a very low-calorie diet. However, this approach can lead to muscle loss, nutritional deficiencies, and other health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, a safer and more sustainable approach is to aim for a gradual weight loss of 1-2 pounds per week. This can be achieved through a balanced diet, regular physical activity, and healthy lifestyle changes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_drop_10_lbs_quickly\"><\/span><strong>How can I drop 10 lbs quickly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Achieving a weight loss goal of 10 pounds quickly is ambitious and can be challenging. While rapid weight loss is possible, it&#8217;s essential to prioritize safety and health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what to do to successfully lose 10 pounds over time:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Step_1_Consult_a_healthcare_professional\"><\/span><b>Step 1: Consult a healthcare professional<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Before you embark on any rapid weight loss plan, it\u2019s essential to consult a healthcare professional. They can provide you with personalized advice, ensuring your plan is safe and suitable for your health status.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Step_2_Nutrition_focus\"><\/span><b>Step 2: Nutrition focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced diet<\/b><span style=\"font-weight: 400;\">: Prioritize a diet that is rich in fruits, vegetables, lean proteins, legumes, and whole grains. These foods are nutrient-dense and help maintain energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce your caloric intake<\/b><span style=\"font-weight: 400;\">: Creating a calorie deficit is the key to weight loss. Consider reducing your daily intake by 500-1,000 calories to aim for a gradual weight loss of 1-2 pounds per week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay hydrated<\/b><span style=\"font-weight: 400;\">: Drinking plenty of water is essential. Water helps with metabolism and can help control hunger (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37036559\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit ultra-processed foods<\/b><span style=\"font-weight: 400;\">: Cut down on foods that are high in added sugar, salt, and unhealthy fats. These can contribute to weight gain and impede your progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7399967\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Step_3_Exercise_routine\"><\/span><b>Step 3: Exercise routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular exercise<\/b><span style=\"font-weight: 400;\">: Engage in activities such as running, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training<\/b><span style=\"font-weight: 400;\">: Incorporate strength training exercises 2-3 times a week. Building muscle can increase your metabolism and help with weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-intensity interval training (HIIT)<\/b><span style=\"font-weight: 400;\">: Consider adding HIIT workouts to your routine. These can be effective for burning calories in a short period.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Step_4_Lifestyle_changes\"><\/span><b>Step 4: Lifestyle changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get adequate sleep<\/b><span style=\"font-weight: 400;\">: Sleep is essential for weight management. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage stress<\/b><span style=\"font-weight: 400;\">: High stress can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your progress<\/b><span style=\"font-weight: 400;\">: Use a journal or app to monitor your food intake, exercise, and weight. This can help you stay motivated and identify areas for improvement.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Step_5_Understand_the_risks_and_consider_sustainable_alternatives\"><\/span><b>Step 5: Understand the risks and consider sustainable alternatives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health concerns. While it may be tempting to lose weight quickly, it&#8217;s often more beneficial to aim for sustainable changes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on sustainable habits<\/b><span style=\"font-weight: 400;\">: Rather than drastic changes, incorporate small, manageable adjustments into your lifestyle. These are more likely to result in long-term success.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set realistic goals<\/b><span style=\"font-weight: 400;\">: Aim for a steady weight loss of 1-2 pounds per week, which is generally considered safe and sustainable (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Our blog post,<\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-80-pounds-in-2-months\/\"> How to Lose 80 Pounds in 2 Months?<\/a> <\/b><span style=\"font-weight: 400;\">disproves popular myths around rapid weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_slim_down_in_3_days\"><\/span><strong>Can I slim down in 3 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Slimming down in just 3 days is quite challenging and typically involves losing water weight rather than actual fat loss. Here are a few tips to help you feel lighter and less bloated in a short period (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/bloating\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrate<\/b><span style=\"font-weight: 400;\">: Drink plenty of water to help flush out excess sodium and reduce bloating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat light<\/b><span style=\"font-weight: 400;\">: Focus on light, easily digestible foods such as fruits, vegetables, and lean proteins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce sodium and refined carbs<\/b><span style=\"font-weight: 400;\">: Lower your intake of salty foods and refined carbs, which can cause water retention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise<\/b><span style=\"font-weight: 400;\">: Engage in light to moderate exercise, such as walking or yoga, to boost circulation and reduce bloating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get rest<\/b><span style=\"font-weight: 400;\">: Ensure you get enough sleep, as rest is essential for your body to recover and function optimally.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember, these changes are temporary and not a substitute for long-term healthy habits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_slim_my_stomach_in_2_weeks\"><\/span><strong>How can I slim my stomach in 2 weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Slimming your stomach in 2 weeks is more about reducing bloat than burning fat. In these 2 weeks, you can make significant steps toward achieving a flatter stomach by following these tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise<\/b><span style=\"font-weight: 400;\">: Incorporate exercises that focus on your core, such as planks and crunches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eliminate bloat-inducing foods<\/b><span style=\"font-weight: 400;\">: Cut down on foods that may cause bloating for you, such as dairy, carbonated drinks, and sugar alcohols (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/bloating\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase fiber intake<\/b><span style=\"font-weight: 400;\">: Eat more fiber-rich foods such as vegetables, fruits, and whole grains to encourage regular bowel movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay hydrated<\/b><span style=\"font-weight: 400;\">: Drinking plenty of water can help flush out excess sodium and reduce water retention in the abdominal area (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/bloating\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce stress<\/b><span style=\"font-weight: 400;\">: High stress levels can lead to bloating and water retention (<\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\/body\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Practice stress-reducing techniques such as meditation or deep breathing exercises.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that achieving a flat stomach takes time and effort, so be patient and focus on sustainable habits for long-term success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For fat loss in the abdominal area, it&#8217;s important to combine a healthy diet and a regular exercise routine. Building muscle through strength training exercises can also help tighten and tone the stomach area over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a comprehensive guide on how to structure your meals for fat loss and improved health, take a look at our previous post <\/span><b>&#8211; <a href=\"https:\/\/betterme.world\/articles\/15-day-diet-meal-plan\/\">15-Day Diet Meal Plan<\/a><\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 7-day diet to lose 10 pounds promises miraculous results in only one week, but there\u2019s hardly any evidence to back up these claims. Although it encourages an overall healthy eating pattern, it creates an extreme caloric deficit and is still unlikely to bring you the promised results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, can a 7-day diet to lose 10 pounds help you slim down? Yes. Can it do so without harming your health? No. That\u2019s why you should stick to a healthy nutritional plan that will create an adequate caloric deficit and provide you with all the necessary nutrients and a successful and sustainable result.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you consume plenty of protein, healthy fats, complex carbs, vitamins, and minerals. Try to avoid unhealthy fats, added sugars, refined carbs, and liquid calories. This will help you reach your desired weight and improve your overall health. Remember that before you start any new diet, you should speak to your healthcare provider.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this <\/span><b><a href=\"https:\/\/betterme.world\/articles\/full-body-workout-at-home-without-equipment\/\">20-Minute Full Body Workout at Home<\/a>.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How nice would it be to lose all that weight you\u2019ve been accumulating over the years in an instant? However, despite all the big claims fad diets make, it\u2019s simply impossible. Weight loss isn\u2019t an easy process. It requires a great deal of effort, determination, and most of all, time.\u00a0 Whether you like it or [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":68009,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[125,87],"class_list":["post-16322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? Read on to find out.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself\" \/>\n<meta property=\"og:description\" content=\"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? Read on to find out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\"},\"wordCount\":2424,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How nice would it be to lose all that weight you\u2019ve been accumulating over the years in an instant? However, despite all the big claims fad diets make, it\u2019s simply impossible. Weight loss isn\u2019t an easy process. It requires a great deal of effort, determination, and most of all, time.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you like it or not, such a lifestyle change can\u2019t happen without sacrifice. But when it comes to the choice of what exactly you should sacrifice in order to go down a couple of sizes, it should never be your health. This is why it is highly recommended that you choose the safest weight loss method, such as a combination of a <\/span><a href=\\\"https:\/\/betterme.world\/articles\/balanced-diet\/\\\"><span style=\\\"font-weight: 400;\\\">healthy diet<\/span><\/a><span style=\\\"font-weight: 400;\\\"> and regular exercise.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As there are lots of nutritional plans out there, it may be difficult to settle on just one, especially if you\u2019re new to dieting. So, let\u2019s break down the most popular ones, starting with the 7-day diet to lose 10 pounds. Is it a healthy weight loss approach or should you keep looking? Read on to find out!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Basics of a 7-Day Diet to Lose 10 Pounds<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The name 7-day diet meal plan to lose 10 pounds speaks for itself. This nutritional plan promises to help you lose 10 pounds in a week with the help of caloric restriction and dietary limitations. Although this may sound great on paper, in reality, losing 10 pounds in a week is incredibly difficult and unhealthy.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\\\"><img class=\\\"aligncenter size-large wp-image-66501\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\",\"name\":\"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself - BetterMe","description":"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? Read on to find out.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/","og_locale":"en_US","og_type":"article","og_title":"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself","og_description":"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? Read on to find out.","og_url":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/"},"wordCount":2424,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds.png","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">How nice would it be to lose all that weight you\u2019ve been accumulating over the years in an instant? However, despite all the big claims fad diets make, it\u2019s simply impossible. Weight loss isn\u2019t an easy process. It requires a great deal of effort, determination, and most of all, time.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you like it or not, such a lifestyle change can\u2019t happen without sacrifice. But when it comes to the choice of what exactly you should sacrifice in order to go down a couple of sizes, it should never be your health. This is why it is highly recommended that you choose the safest weight loss method, such as a combination of a <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> and regular exercise.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As there are lots of nutritional plans out there, it may be difficult to settle on just one, especially if you\u2019re new to dieting. So, let\u2019s break down the most popular ones, starting with the 7-day diet to lose 10 pounds. Is it a healthy weight loss approach or should you keep looking? Read on to find out!<\/span>\r\n<h2 style=\"text-align: center;\"><b>Basics of a 7-Day Diet to Lose 10 Pounds<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The name 7-day diet meal plan to lose 10 pounds speaks for itself. This nutritional plan promises to help you lose 10 pounds in a week with the help of caloric restriction and dietary limitations. Although this may sound great on paper, in reality, losing 10 pounds in a week is incredibly difficult and unhealthy.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Diet_To_Lose_10_Pounds\"><img class=\"aligncenter size-large wp-image-66501\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/","url":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/","name":"7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/476-7-day-diet-to-lose-10-pounds.png","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 7 DAY DIET TO LOSE 10 POUNDS \u27a4 is it realistic to lose 10 pounds in just a week, and what should you keep in mind? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16322","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16322"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16322\/revisions"}],"predecessor-version":[{"id":68010,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16322\/revisions\/68010"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/68009"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16322"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}