How To Lose 10 Pounds In A Week: The Ultimate No BS Guide

November 1, 2017 | 27 Comments

How to lose 10 pounds in a week secret
Where I imagine all these ancient fat loss secrets are discovered. But something tells me that’s not the case.


Breakthrough research at Yale reveals – Long forgotten ancient secret that forces your body to drop 10 pounds of ugly body fat in just 1 week. Learn what your personal trainer is trying to keep a secret from you. Takes only 30 seconds per day!

Sounds too good to be true, right?

Well that’s because it is.

Everywhere you look, there are magic bullet pushing motherfuckers left and right.

Buy now before it’s too late!

Let me tell you…

If you’re looking for that “secret,” you get disappointed, every single time.

Instead, why not learn the methods that are actually proven to work?

Sure, they aren’t always as sexy.

But that’s the point and that’s what separates the winners from the losers.

In this post we’ll take a look at what the evidence says about losing weight fast and whether or not it’s even possible to lose 10 pounds in a single week.

What is weight loss?

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I wish I didn’t have to ask this.

But 99% of people still think weight loss is about magic fairy dust, metabolism hacks, and “tricking” your hormones to do things that only your ex in college would do.

common sense weight loss

Weight loss comes down to one thing – calorie balance.

Simple shit.

Eat more calories, you’ll gain weight.

Eat less calories, you’ll lose weight.

It doesn’t matter if you’re eating 10 meals per day or just one meal.

Please burn this into your mind and get a tattoo on your chest that says “calories matter.”

This is the law of thermodynamics (energy cannot be created or destroyed, it can only be changed from one form to another…blah blah blah).

We can’t escape this law, although many people have tried.

Need proof?

Look at Professor Haub, famous for the Twinkie Diet. 

He got so tired of people trying to hack their way to a leaner body that he ate Doritos, Oreos, Twinkies, and protein shakes for a duration of 2 months while being on an 800 calorie deficit per day.

You know what happened?

He lost 27 pounds in 2 months and dropped his body fat percentage from 33.4% to 24.9%.

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If you want to lose weight, you have to eat fewer calories than you burn.


Can you lose 10 pounds in a week? Yes, but only if you’re part of this special group of people.

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I’m sure you’ve heard that one pound of fat is equal to about 3500 calories.

That means if you want to lose 10 pounds of body fat in a week, you’d (theoretically) have to burn an extra 35,000 calories.

That’s A LOT of calories.

And for the average person with 10-20 pounds to lose, it’s just not possible.

If you’re only 10 pounds away from your goal weight, you can’t burn 35,000 calories in a week without losing huge amounts of muscle and putting your health at risk.

But there is one special case of people where it’s actually possible (and very realistic) for someone to lose 10 pounds in a week: people with a fuck load of weight to lose.

I’m not talking about people who only need to lose 10-20 pounds.

I’m talking about people who need to lose 50+ pounds.

The more weight you initially have, the faster you will initially lose it. 

drop 10 pounds fat people

These people have so much excess body weight, that being in a calorie deficit the first week will result in massive weight loss.

And this can usually be done with your standard calorie deficit of 20-25% below maintenance levels.

But I’ll also say, very overweight people can tolerate larger deficits (up to 40% below maintenance). But I wouldn’t recommend this if you’re just starting out.

I’m not saying everyone in this group will lose 10+ pounds, but it will definitely be more than the typical 1-2 pounds you hear about all the time.

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Note, when you lose 10 pounds in a week, it’s never 100% pure body fat.

It will always be a combination glycogen, water, body fat, and muscle (if you don’t weight train).

I don’t know the exact ratios, but it skews heavily towards glycogen and water weight.

That’s why some diets, like low carb/keto plans can produce massive weight loss in short periods of time.

When you’re low on carbs, you shed huge amounts of water weight in the beginning.

fat loss distributions


Faster weight loss for the average guy?

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So let’s say you’re an average guy with a decent amount of muscle who needs to lose 10-20 pounds.

This will take you anywhere from 12-18 weeks to lose, assuming you use a calorie deficit of 20-25% below maintenance levels.

So why not just lower calories further and turn the 12-18 week window into one of those 6 week transformation, “It’s like the fat just melted off” miracle plans?

Because that shit don’t work.

At least not in the way you expect.

Sure, you might lose more weight, but you’ll lose a crap ton of muscle, especially if you’re already lean.

Plus, dropping calories too much decreases your metabolism.

In general, a calorie deficit of 20-25% works best for most people to prevent muscle loss.

At the very most, I would go for a 30% deficit.

Anything beyond that and you’re just asking for trouble.

Here I have about 10 pounds to lose if I wanna get super lean. Trying to do that in 1-2 weeks will be a recipe for disaster.

And this goes beyond simply preventing muscle loss and metabolic damage.

I don’t want to sound like some preachy guru fuckface, but losing weight should never be the end goal.

The end goal should be for you to maintain whatever results you get and build lifelong healthy habits.

Trying to find that one tiny shortcut or hack so you won’t have to diet an extra 5 weeks just shows how weak your work ethic is.

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Thorughout this post I talk a lot about eating 20-25% below maintenance levels to lose weight.

But how do you calculate maintenance levels?

I keep it simple.

Your estimated maintenance calories = Multiply your bodyweight in pounds by 15.

That’s it.

So if you’re 200 pounds, multiply your bodyweight by 15 (which is 3000 calories). 20% of that is 600. So your estimated daily calorie intake to lose fat will be 2400 calories per day.

If you’re crazy active, then use a 16x multiplier.

If you sit at a desk all day drinking Diet Coke and jerk off for a living, use a 14x multiplier. (And email me your info – [email protected] I wanna know more about your job).


What foods should you eat to lose weight?

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If you want to lose weight, the amount of calories you consume is more important than the exact foods you eat.

So if you aren’t already, track the amount of calories you consume for at least a few days.

To make this easier, there are plenty of apps and trackers you can use like MyFitnessPal, Lose it, and Cronometer.

Once you have your calorie intake set, we can get more technical and take a look at your macros.

Remember to focus on protein for building/retaining muscle mass.

For example, one study had 130 overweight people follow a calorie-restricted diet for 12-months.

At the end of the study, those who followed a high protein diet lost 53% more fat than those on a regular diet.


Protein makes you feel less hungry, therefore causing you to automatically eat less.

In this study, people increase their protein intake from 15 to 30% and ate, on average, 441 fewer calories per day.

You should aim to get at least 0.6 grams of protein per pound of bodyweight if you don’t have much muscle. But you should bump that amount to a minimum of 0.8 grams of protein per pound of bodyweight if you start lifting and taking muscle building seriously.

Once you know your daily protein intake, it’s time to look at your carb and fat intake.

In reality, the ratio doesn’t matter that much. Your total calorie intake remains the most important thing.

But I recommend a relatively balanced intake (aka. don’t skew too heavily to carbs or fats).

Check out Macro FLEX Tracking.

What workout should you do to lose weight?

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Muscle loss is one of the biggest problems when dieting.

It not only undoes some of your hard work from your “bulk,” but it also makes losing and maintaining weight a lot harder in the long run


Muscle burn more calories than fat (though not as much as most people claim). So if you lose muscle, your body will burn fewer calories than before.

Fortunately, we can prevent (most of) this diet-induced muscle loss by lifting.

But here is the problem…

Many trainees know that lifting heavy is the best way to build muscle.

But when it’s time to “cut,” it seems to be a universal rule that you must drop the heavy weights and do high rep “pump” training.

That’s a terrible approach.

By far the best way to maintain your muscles on a cut is by maintaining your strength and training intensity.

Lifting heavy is both the primary driver to both build and to maintain muscle.

If you take this away, especially on a calorie deficit, you’re gonna lose muscle, fast.

Create your calorie deficit via dieting, not exercising.

Of course you can add in some low impact cardio (like walking) or small amounts of HIIT, but it’s totally optional.

So what’s the final word on losing 10 pounds in a week?

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Want to safely lose 10 pounds in one week?

Well that’s depends on where you’re starting out.

If you’re really fat (50+ pounds to lose), you’ll lose close to 10 pounds your first week.

Remember, the more fat you initially have, the faster you’ll initially lose it.

But if you only have 20 pounds to lose, trying to lose 10 in one week is a horrible idea. Not only will trying to do so cause massive muscle loss but it’ll also wreck your metabolism.

P.S. If you want to take away all the guesswork with training and dieting , check out my Superhero Shredding 2.0 program. It will hold you by the hand, step-by-step and show you exactly how to develop the body of your dreams.

27 Comments - Leave Your Thoughts

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  1. Keith, do you still feel your Extreme Dieting article is an effective way for someone who is slightly over weight to lose a quick 10 lbs?

    1. What is slightly? The advice in that post needs to be updated. It really only applies to those with like 50+ pounds to lose.

  2. Hey Keith,
    Thanks for the post, I enjoy what you have to say. May be a stupid question but do I calculate my maintenance caloric intake using my current weight or my target weight?

  3. Keith

    You say maintenance calories are weight x 15 but I have read that your maintenance calories have more to do with your height than your weight?

    1. Uh where did you read that? The taller you are, the more weight you can naturally hold but it doesn’t really affect maintenance that much.

  4. Hi, im a girl, 1,66 and 66 kg. I want to go down to 55 kg. Do you think I can do this????. I wouldn’t say I’m overweight, just normal weight but above my dream weight. I would be happy if you answered. Thanks for all of your posts

    1. You’re only 16. Your body is still developing and honestly, I don’t think you know what your dream body is. Just take it easy – exercise, lift weights, eat healthy, but don’t be so set in stone thinking you know exactly what your body should look like.

  5. Hey, I’ve been going through some of your articles, and I just simply want to know where the best place would be to start for myself. I’m 24 years old, 6’3″, and I weight 275lbs. I need to reach 210 pounds to make it into the military. I’m going from basically a sedimentary life to extremely active very quickly, and I want to lose the weight as quickly as possible to get in. Once I’m in, I know I’ll be able to keep it off, but where do I even start? Any advice you might be able to give would be amazing

  6. I decided to lose 10lbs in 10 days and it’s working out good thus far. My height is 6′-2″ with a starting weight of 228lbs. After 7 days my weight is down to 217.5lbs which translates into 10.5lbs. My targeted weight now is 210lbs over the next month or so.

    This was achieved by decreasing my caloric intake down to 1000-1200 calories a day by eating only boiled eggs, Greek yogurt, tuna, oatmeal, protein shakes, grilled chicken and water.

    My exercise programs included 6 miles of walking/joggings each day, weight lifting every other day and Abdominal exercises everyday.

    The results have been amazing… I plan on going back to a 3100 calories with 120 grams of protein a day diet after I reach my targeted weight of 210lbs.

    The protein seems to help me maintain both my strength and endurance doing workouts.

    My guess is, this is not for everybody, however I’m in fairly good health and is fairly active.

    Let me know your thoughts


    1. you calorie intake is way too low to be done long term. I would aim for at least 2000 calories per day. You should still lose weight consistently at that weight.

  7. Wonderful and simple article about loosing weight. Most people think visiting gym two times a week skip one a week can loose weight. This article describe maintaining the calorie is goal. Important article for everyone who want to shed couple of pounds.

  8. While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat.

    Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week.

    However, this isn’t to say you can’t lose that much weight and still look leaner.

    While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.

    This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.

    Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.

    Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention.

    Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.

  9. Wonderful article! So informative and I love how interactive you are with your readers. Have read a lot of articles about weight loss, one of my favorites, hands down.

  10. I had gastric bypass in 2014 and held my weight for 3 yrs. now I’ve gained ten pounds. I originally weighed 128 lbs. I went down to 169 lbs. I lost about 60 lbs. now I weigh 180. I’m so upset. My meals are delivered and they are.only for dinner meals but they do have some breakfast items. They told us to stop our protein drinks when we were past the two year mark after surgery. Why couldn’t I still drink that. They would rather we get our protein from our chewable foods but I don’t often meet the required 60 grams a day goal. If I go over the 60g a day wouldn’t that be a good thing? I need your answer right away. I am now starting to only eat the protein part of my meals. The veggies are usually peas, carrots mixed and string beans only sometimes and sometimes or rarely a few broccoli or/and cauliflower. I do have a green kale, spinach drink in the morning with a few apple slices and a few banana pieces also liquified. I used to put the protein in that drink till I read I shouldn’t have the protein drinks anymore. Please advise

  11. While I can’t drop 10 in a week I can do 10 in two weeks as I’m keto adapted and can fast without effort. Ummm and it’s 95% fat. I’ve discovered this weird trick that not eating actually makes you lose fat. Whodathunkit?

  12. Hi Keth,

    Good read but I have a query, I am not a regular, but I go to gym and I am trying to control my diet, although not losing much weight, lost just 2 pounds hardly in last month or so.

    In gym, doing cardio mainly, but my lifestyle is sedate as I am blogger myself.

    Can You suggest me something? Any changes ? considering I am not young anymore.

    1. start doing some resistance training. Doesn’t have to be hardcore heavy weights, but building some muscle (no matter what your age) will do wonders.

      Also diet plays a massive factor. You cant just do cardio and eat like crap.

  13. Hi there!
    I am getting married in 8 months and have always struggled with my weight. I have been in a graduate program the last 3 years and have packed on the lbs from being sedentary. I have lost about 12 lbs since January 1st which I know is mostly water from eating better and going into a clinical rotation where I am standing most of the day. I am about to turn 34, 5’6″, currently 214 lbs. What do you recommend to target fat in the core and tone the arms (wedding dress is strapless). I am invested, and I have some time. Is a target of 165 lbs realistic by then? (It’s more so how I look than the number since muscle weighs more than fat but I have to have a target). Any advice is appreciated.

  14. Hello Keith,
    I just saw your article and I would like your advice. I know its been two years since you posted this article but I hope you get this message. I just turned 18 not that long ago and I am 5 foot 5 inches and 154 pounds. Which doesn’t sound that bad compared to other people. However I have a predicament. I am currently in the delayed entry program for the navy and I am so close to losing my contract because im almost over my max BMI weight. My issue is I really hate excising in general because im always out of breath, have no energy and no motivation. And when I do exercise the muscle gain tends to keep my weight the same. I am at a loss and diets tend not to work for me because im a very picky eater and its hard to find a diet that actually works. Ive thought about taking weight loss supplements to help give me a little boost to help me get started but ive done lots of research and they all turn out to be shit. Can you please give me so advice? I know it sounds like im just complaining but im getting very frustrated and on the verge of giving up .

    1. losing weight is about creating a calorie deficit, aka eating less. So you might be a picky eater but to lose weight, you simply have to eat less of what you’re eating right now.

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