Achieving a fit physique is a commonly shared aspiration for numerous people. Thankfully, there are plenty of ways to do so. But before you select particular methods for your weight-loss journey, you must identify your fitness goals. Many set deadlines to hold themselves more accountable for shedding off weight. However, is it really attainable to lose significant weight in a short period of time? More specifically, is it possible to lose 10 pounds in a week? In this article, we’ll explore the possibilities and implications of dropping weight rapidly and discuss some tips for promoting weight loss.
According to an article published by Medical News Today, it’s possible to lose 10 pounds in a week. However, if you’re targeting body fat, this may not be the road for you. That is because instead of your stubborn fat deposits, you’re more likely to only lose water weight.
Web writer Rudy Mawer states in a 2016 article that diet plans designed for weight loss usually stimulate a decrease in insulin levels and prompt the body to get rid of carbohydrate storage in the glycogen form. Your body is only able to store about 300 to 500 grams of glycogen. However, stored glycogen appears to hold about thrice that amount in water, thus, when you lose glycogen, you only lose water.
In addition, the reduced insulin levels encourage the kidneys to expel excess sodium, leading to a reduction in water retention. Losing water doesn’t help much in toning your physique so aside from observed results in the weighing scale, you will not go far in attaining your objectives. Beth Warren, a registered dietician, and author also explain that most cases of immediate weight loss are only temporary, especially if you have made unsustainable dietary changes.
However, some sources do assert that losing weight quickly may provide several benefits. In fact, according to the Mayo Clinic, an initiation phase allows you to effectively jumpstart your weight loss. In addition, Brian Flatt, a personal trainer, and nutrition coach states that when a person notices visible results, it leads to a “snowball” effect, meaning he or she becomes more engaged and the results consequently get better.
Before you make a decision on this matter, there are several factors that you have to consider. Let’s cut to the chase and tackle the risks posed by rapid weight loss.
The recommendation of the Center for Disease Control for weight-loss rate is between one to two pounds per week. Any figure higher than this may be unsafe, unhealthy, and too quick. It’s also vital to remember that there are multiple variable factors to consider in weight loss such as body type, genetics, age, and state of health. Every individual responds differently to weight-loss methods. While some may find it relatively easy to lose a significant amount of weight each week, it’s not possible for others.
Health writer Jenna Fletcher explains that rapid weight loss can lead to an increased likelihood of developing gallstones, electrolyte imbalance, mood swings, dehydration, headaches, fatigue, and for women, a disrupted menstrual cycle.
The risks may become severe if you continue to follow an intensely restricted diet plan. In addition, if your diet cuts out certain food groups like carbs or fat, your risk of developing nutritional deficiencies is heightened.
Now that you are aware of the potential adverse effects of rapid weight loss, it may be sensible to conclude that although losing 10 pounds is definitely an attainable goal, it’s better to do so in a longer period of time. To help you get started, here are some tips that you can follow.
Be in a Caloric Deficit
Cutting calories is the key fundamental to losing weight. If you consume lesser calories than your energy expenditure, you’re more likely to shed off pounds. However, the amount of calories an individual burns daily depends heavily on factors like body size, level of activity, and age.
To determine your basal metabolic rate or the total number of calories you burn while at rest, you can use several online calculators or consult a dietician. Although it may vary, the general medical recommendation for the calorie intake of a person who wishes to lose weight is not less than 1200 calories per day.
Eliminate Junk Foods
Junk foods are often very high in calories, carbs, sodium, saturated fat, and refined sugar. Most varieties are also not filling and offer no significant nutritional value. To lose weight effectively, cut out or reduce processed foods and instead, consume whole foods or natural produce. You will also benefit from increasing your intake of lean protein, fiber, and vegetables with high water content. In addition, it’s advisable that you design and follow a meal guide.
Follow a Workout Regimen
High-intensity cardio exercise is found to be effective in speeding up weight loss. It’s a type of interval training method that combines periods of extreme exercise with short periods of rest in between each move.
A study suggests that people who engaged in high-intensity cardio thrice a week lost more weight than participants who did steady-state and low-impact exercises over a period of 15 weeks. However, a high-intensity cardiovascular workout plan may not be suitable for everyone.
Individuals who are obese, smokers, have high blood pressure, heart disease, coronary artery disease, unhealthy cholesterol levels, and diabetes need to obtain a medical clearance before starting any sort of strenuous exercise.
Aside from high-intensity cardio, it’s beneficial to do resistance training as well because it prevents metabolism from crashing due to your low-calorie diet. Resistance training also builds muscle mass and burns more calories. This is all thanks to the fact that the body utilizes more energy from carb stores during resistance training routines.
While it’s possible to lose 10 pounds in a week, it’s not recommended. If you attempt to do so, please ensure that you’ll be under direct supervision and guidance from a qualified medical professional.
You must also note that rapid weight loss is likely to be unsustainable and short-lived. It also exposes your body to potential health hazards. Optimal health and safety should always be a higher priority than weight loss. As a general rule, try to employ small and realistic lifestyle changes over an extended period as this will allow you to achieve successful and maintainable weight loss. Lastly, before starting any type of diet plan or workout regimen, it’s advised that you consult your healthcare provider.