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It could be possible to lose 10 pounds a week. It won't be 10 pounds of body fat, though. Part of the weight loss is likely to come from sweat. Losing large quantities of weight rapidly is not recommended and can be hazardous.

Although certain people may lose a greater amount of weight each week at the start of their weight loss journey, it is not feasible for all.

Those who manage to lose a lot of weight should be mindful that this weight loss rate is not sustainable. People looking to lose more than the recommended 1-2 pounds per week can only do so under their doctor's care.

Rapid weight loss comes with risks, including:

Increased risk of gallstones


Unbalance of electrolytes




Disrupting the Menstrual Cycle

Risks rise the longer someone follows a very restrictive diet designed for rapid weight loss.

Ways to lose 10 pounds

Losing 10 pounds is a very reasonable target over a longer period than a week. An individual may follow these steps to lose 10 pounds.

1. Follow a low-calorie diet

A low-calorie diet is important when you try to lose weight. Calorie cutting is the best way to lose weight.

Calories consumed per day by an individual depends on the following:


The size of the body

Level of activity

If someone burns fewer calories per day than their body uses, they will lose more weight.

People should follow a restrictive diet to build a calorie deficit. Most specialists advise that an individual not eat less than 1200 calories daily when looking to lose weight.

2. Avoid junk food 

Junk food consists of the following:

High calories

Not satisfactory

Lack of nutrients

Quite high in refined carbohydrates

High in salt 

Well processed

Examples of junks include:


Baked goods

Processed snacks


People should try eating fresh, single-ingredient foods to help reduce calorie and carbohydrate intake.

3. Add lean protein to your diet

Lean protein helps develop muscles. Lean protein also allows a person to feel fuller after eating. This may mean that people eat fewer calories during meals and, as a result of feeling better, may cut any extra carbs, which may lead to weight loss.

4. Move more

Taking the stairs and walking during breaks will help to burn calories.

Simply getting around more can help burn calories, and burning more calories will help a person lose extra weight in a week.

Ways to add more movement to daily routines include:

Parking farther away from the door

Take 5 to 15 minutes of walking breaks.

Taking a stroll at lunchtime

Take the stairs

5. Test the high-intensity cardio

High-intensity cardio exercise is beneficial for weight loss in some individuals. It is an intermittent training technique in which people incorporate cycles of intense exercise with periods of rest.

One research showed that people who performed high-intensity cardio three days per week lost so much weight over 15 weeks in relation to people who did a steady-state workout. A steady-state exercise is a form of activity where a person maintains approximately the same heart rate and muscle movements during the session.

Before starting any high-intensity cardio exercise, people should consult with a doctor. This vigorous exercise is not suited to anyone.

Anyone with any of the following health conditions or lifestyle concerns should be granted medical clearance before undertaking any high-intensity exercise:

High Blood pressure 


Cardiac disease

Coronary arterial disease

Diabetes or Pre-Diabetes

Smoking Cigarette

Abnormal levels of cholesterol

Primarily sedentary lifestyle

6. Add weights to your workout routine

Resistance training or weightlifting may help to protect the metabolism from crashes that can occur while dieting.

Lifting weights helps to develop muscle. The muscle mass burns more calories than the fat cells do. The body also uses more of its carbohydrate supplies to perform full-body resistance exercises.

If someone mixes aerobic and strength exercises with resistance training, they burn more calories.

Exercising low-intensity to moderate-intensity for more than 30 minutes per workout session can eventually cause the body to stop depending on carbohydrates for fuel and begin relying on fat.

This is known as the "fat-burning level," which can lead to a loss of weight.

7. Consume limited carbs

Trying to avoid carbohydrates, such as bread, can help to reduce weight.

A low carbohydrate diet can assist a person in losing a few pounds in a short time. Some studies endorse the reduction of total carbohydrate consumption.

For example, one research found that low carbohydrate diets may help individuals with or without diabetes lose weight.

Some people can see an immediate drop in weight and a long-term weight loss when beginning a low carb diet.

Carbohydrates allow the body to store excess water; therefore, when a person reduces the intake of carbohydrates, the amount of stored water decreases, causing weight loss.

Before beginning a low-carb diet, advice from a doctor or dietitian is important, as this form of diet can trigger adverse health effects.

8. Lessen bloating

Bloating happens while the body is holding onto excess water or gas. Removing foods that cause bloating can help to reduce weight. This involves high sodium foods, such as canned soup, frozen meals, and carbonated drinks.

9. Execute a meal schedule

 Adopting a meal plan can help people stick to their diet and remain more accountable. There's a wide variety of meal plans that a person might attempt. Commence by planning each meal for the week and make sure you stick to your set goals.

10. Change of behavior

Modifying behavior habits and lifestyle behaviors can be crucial to maintaining an effective weight loss plan. Research indicates that when people are conscious or mindful of what they consume, their cravings decrease. They are more successful in maintaining portion control, which are two essential components of effective weight loss.

11. Seek help

Joining up with other people trying to lose weight will make individuals more likely to achieve their weight loss goals. People may find help for weight loss from friends, family, and online groups committed to healthier lifestyles. Studies have shown that simple text message encouragement can encourage healthy behavior that can lead to long-lasting weight loss.


Even though someone can lose 10 pounds in one week, most people do not try to do so unless they are under the doctor's direct instruction and advice. Losing 10 pounds is much more achievable over many weeks than just one.

People who have problems keeping to or following their doctor's advice may still have some weight loss progress by making gradual improvements over time to their diet and exercise routines.

While many people can feel inspired to see a large weight loss in one week, it is crucial to note that this is not permanent and can be harmful. The best and most effective weight loss is attributed to minor improvements that an individual can maintain for an extended period.

Military diet is one of the most common diets in the world. It is said to help with weight loss quickly, up to ten pounds (4.5 kg) in a week.

The military diet is free, too. There's no book, pricey food, or supplements you will have to purchase.

What's a military diet?

The military diet, also called a 3-day diet, is a weight loss diet that can help you burn up to ten pounds a week.

The military diet schedule requires a three-day meal schedule followed by a four-day break, and the cycle is repeated again and again each week until you hit your target weight.

Supporters of the diet argue that it was developed by nutritionists in the US Army to rapidly put soldiers in good shape.

However, the reality is that the military diet is not connected to any military or government agency.

There are many other military diet names, including the navy diet, the army diet, and even the ice cream diet.


Military diet is a low-calorie diet believed to help a substantial weight loss in just a single week.

How Does the Military Diet Work?

In reality, the 3-day military diet is divided into two phases over 7 days.

For the first three days, you would adopt a low-calorie food plan for breakfast, lunch, and dinner. There are no snacks in between meals.

Overall calorie consumption during this process is approximately 1,100–1,400 calories daily. 

This is far lower than the typical adult consumption, but you may use this calculator to verify your calorie requirements.

For the days left in the week, you should eat healthily and keep your calorie intake down.

Advocates of the diet say that you will replicate the diet many times before hitting your target weight.


The initial three days of the military diet have a meal schedule that has calorie limits. The remaining four days have fewer limitations.

The Food Plan

This is the three day food plan on the military diet.

Day 1

This is the diet plan for the first day. It's around 1,400 calories.


A slice of toast with two teaspoons of peanut butter.

Half of the grapefruit.

A cup of coffee or a cup of tea (optional).


A piece of toast.

It's half a cup of tuna.

A cup of coffee or a cup of tea (adjustable).

Dinner at the:

A 3-oz (85 grams) serving meat with a cup of green beans.

It's a tiny apple.

Half a banana.

One cup of vanilla ice cream.

Day two

These are the 2nd-day meals, which amount to around 1,200 calories.

Breakfast at:

It's a piece of toast.

A hard-boiled egg.

Quarters of a banana.

A cup of coffee or a cup of tea (optional).


A hard-boiled egg.

It's a cup of cottage cheese.

Five crackers of salt.

A cup of coffee or a cup of tea (optional).

Dinner at the:

Two hot dogs, no sandwich.

Half a cup of carrots

Half a cup of broccoli.

Quarters of a banana.

Half a cup of ice cream with espresso.

Day 3:

Here's the menu for Day 3, which corresponds to around 1,100 calories.

Breakfast at:

A 1-ounce cheddar cheese slice.

Five crackers of salt.

It's a tiny apple.

A cup of coffee or a cup of tea (optional).


It's a piece of toast.

One potato, fried as much as you want.

A cup of coffee or a cup of tea (optional).


A cup of tuna.

Quarters of a banana.

One cup of ice cream for vanilla.

You can drink up as much coffee or tea as you prefer, as long as you don't add any sugar or cream calories. Drink a lot of water, too.

The next four days

Dieting is also part of the rest of the week.

Snacks are allowed, and there are no limits on the food category. However, you are advised to limit portion sizes and keep the total calorie intake below 1,500 per day.

You can find websites online to monitor your calorie intake.

There are no other guidelines for the remaining four days of the diet.


The initial three days of the military diet make use of a fixed menu, while the other four days are less limited. You are advised to eat healthily and to reduce calories for the remaining four days.

Additional Foods Required

Substitutions are permitted for those with dietary limitations during the three days, but portions should contain the same calories.

For instance, if you happen to have a peanut allergy, you can substitute peanut butter for almond butter.

You can also substitute 1 cup of tuna for some almonds if you're vegetarian.

All that matters is that the calories are the same. If you change your meal plan in some way, you need to count your calories.

Proponents of the military diet are allowed to drink hot lemon water but are cautioned against sugar-sweetened drinks. There is no logical explanation; however, why this would be a smart idea.


If you have dietary restrictions, you can replace foods with equivalent calories.

Is the military diet evidence-based?

No studies have been performed on the military diet. Nevertheless, the average individual is likely to lose a few pounds due to a week-long calorie restriction.

If you get fewer calories in your fat tissue than you lose, you lose weight.

However, dietary supporters say that they have a certain weight loss benefit due to the "food blends" in the diet. These combinations of foods increase your metabolism and burn fat, but there is no truth behind such words.

Coffee and green tea include compounds that can increase metabolism slightly, but there are no known combinations of foods that can do this.

And, if you look at the total food contained in the diet plan, it just doesn't sound like a fat-burning diet.

.Foods with high protein metabolism improve more than other foods, But most foods in the diet are quite low in protein and high in carbohydrates, which is a poor combination for losing weight.

Some people also say that this diet has likely health advantages to intermittent fasting. Nevertheless, there is no fasting involved in the diet, so this is incorrect.


A military diet can help with weight loss because it's very low in calories. However, it has no particular benefit that renders it more successful than other calorie-restricted diets.

Is there a healthy and balanced military diet?

The military diet is likely to be healthy for the average citizen since it is too short of causing long-term adverse effects.

However, if one follows this diet for months, a strict calorie restriction could lead to an increased risk of nutritional deficiencies.

This is basically true if you don't eat vegetables or other healthy food daily.

Besides, eating hot dogs, crackers, and ice cream every week can cause metabolic disorders. Junk food is not meant to be a normal part of your diet.

This diet is relatively simple to make in terms of sustainability. It does not depend on long-term behavioral changes and only needs willpower for a short period.

That being said, it's not going to help you hold your weight off for a long time because it doesn't help you change your habits.


The military diet is generally suitable for healthy people, but it shouldn't be done for longer periods. It certainly does not lead to a long-lasting weight loss.

Could you lose 10 pounds a week?

This diet has become popular because it says you can lose 10 pounds (4.5 kg) a week.

Feasibly, this rate of weight loss is possible for overweight people who are extremely calorie-restricted. However, much of the weight loss is due to a lack of water, not fat.

Water weight is dropping rapidly as the body's glycogen reserves decrease, which occurs when you limit carbohydrates and calories.

This looks fantastic on the scales, but the weight will be restored when you start eating normally again.


It's probable to lose ten pounds in a week. Much of this, though, would be water weight, which is recovered when you start eating normally.

It can work, but not for a long time.

If you want to lose a few pounds quickly, a military diet will help.

But you're likely to get back the weight easily, too. This is not a healthy diet for long-lasting weight loss.

If you're earnest about losing this weight and maintaining it, then many weight reduction strategies are even healthier than the military diet.

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