How to Lose 10 Pounds in a Week

by | Apr 13, 2021 | Weight Loss

In this article, I’m going to share a method that lost me approximately 10 to 13 pounds in a couple of weeks.

It’s not overly complicated.

It’s actually quite easy but will require a bit of effort, both physically and somewhat mentally.

But one thing is for sure… it absolutely works… and although you have to watch what you eat, you don’t have to starve yourself.

A little history about why I did this… aside from the obvious health benefits… (you can skip this intro and go directly to the start of the program here but if you’re curious, read on…).

My family and I were planning a trip to Hawaii. It was the vacation we desperately needed after what felt like an endless prison sentence during quarantine.

So, what’s the first thing you think of when you hear Hawaii?

Warm weather? Beaches? Pools?

Whatever you may think, being in Hawaii involves being in a swimsuit… half the time… and I, unfortunately, suffered from what I refer to as “quarantine body” despite doing some lifting in the garage.

Even though I had lost weight through a recent Keto Diet (click if you want to read about the experience), I regained the weight and added a few more pounds… which I found out to be quite common with Keto Diets due to its restrictive nature.

And since we were in quarantine, I didn’t really care… that is until we started planning on going to Hawaii.

And if you’re like most, you’ll care when you see the fit bodies at the beach or the pool.

Working behind a desk… constantly snacking… and the continuous sitting took its toll.

I didn’t want to go through the crazy restrictions with a Keto Diet so I decided on a new weight loss approach.

I love fitness and despite letting myself go during quarantine, I knew that I could push myself during that portion of the program.

The eating, however.., that’s a whole different story.

Program Basics

The fundamentals of this program are simple.

Diet and exercise.

That’s it.  Nothing new.

This isn’t the Biggest Loser.  Definitely not that extreme.., although the exercise portion does require a bit of effort.

If your diet is normal, that is, it doesn’t consist of heavy amounts of carbs/sugars, you should do well.  

Staying consistent with your diet is key.  Anything in excess will/should be burned off with physical activity.  In other words, if you help yourself to a little more than you normally consume, that excess calories need to be burned off.

Think of it this way.  The more stringent your diet, the less rigorous your fitness regimen or vice versa.  

But if you really want to turn your body into a fat burning furnace, put forth the effort on both parts of the program. 

A lot of factors come into play here.  Your age, your current BMI, and your ability to perform some of the exercises.  If you can’t or just aren’t willing to perform some of the exercises… sorry, this isn’t going to work for you.

The Diet Portion

More calories out than in or fewer calories in than out.., whichever you prefer.

How unoriginal, right?

But with this program, you get to eat “normally”… kinda. 

If you question or know the food you’re eating isn’t doing you any favors, dump it.  Especially, if it’s loaded with sugar.  

Just use your common sense.., at least for the next couple of weeks.

If it’s a must-have, you’re going to have to put the extra effort into the fitness portion of this program to offset the excess calories… so after day 1, I can promise you… you’ll be thinking twice about that donut.

You don’t need to take notes but have a guesstimate of the calories you’re consuming. 

All of that information is freely available online.  

WebMD has a great food calculator that’ll provide everything you need.

Next, you’re going to increase your metabolic rate.

The Fitness Portion

One of the most important exercises we’re going to perform is skipping (jump roping).  If you don’t know how, start practicing right now.

It shouldn’t take that long to get used to it.  Shouldn’t take more than a day.

Jumping rope is essential in this program and the benefits are endless.  

Studies have shown jump roping to burn up to 1000 calories per hour (depending on intensity).

It’s going to increase your heart rate in addition to working out your entire body. 

The program itself is going to be broken down into 1, 2, or 3 sets depending on you.


This works.  I promise you.

Jump rope for about 30 seconds.
Rest for 10 to 15 seconds.
Burpees for about 30 seconds. (Yes, burpees). Here’s a good tutorial on variations for beginners.
Rest for 10 to 15 seconds.
Jump rope again for about 30 seconds.
Rest for 10 to 15 seconds.
Squat jumps for about 30 seconds. Here’s a tutorial.
Rest for 10 to 15 seconds.
Jump rope again for about 30 seconds.
Rest for 10 to 15 seconds.
Last, do jumping jacks for about 30 seconds. I hope you don’t need a tutorial for this.
Jump rope again for about 30 seconds.
Rest for 10 to 15 seconds.
Rinse and repeat… if you’re up to it.

You can substitute some of these exercises if you wish but stick with jump roping and substitute the other routines with something that’s equivalent.  For example, instead of burpees, you can try push-up jacks.  

The objective here is to get your heart rate up and get a full-body workout in a short period of time.  

If you do this right, your heart should be racing.  If not, you’re not putting in enough effort and will probably get little to no results.

Keep Moving to Help Increase Your Metabolic Rate

Want to know the secret to increase your metabolic rate?

Here it is… there is none.  

Just be more active.  It’s really that simple.  Just being more active is all it takes to burn more calories.  

Think of it this way.  If you’re maintaining a certain weight and your daily routine is fairly repetitive, try adding a physical activity or two or three.  The more activities you add, the more calories you’ll burn.

Being sedentary during this program is a big no-no. If you sit at a desk, you need to get up periodically.  Take frequent breaks and walk around.  

I would run in place while the coffee was being poured or when I would warm up some food.

Don’t sit for hours straight.  Get up and move around.

Take stairs instead of an elevator.  

Take walks often.

Follow the steps above and I promise you, you’ll get pleasantly surprising results.