To lose 10 pounds in a week you will need to create a calorie deficit of around 35,000 calories over 7 days which can be achieved by reducing your daily calorie intake and increase your physical activity.
Eat foods such as fruits, vegetables, lean proteins and whole grains and reduce your intake of sugary drinks and processed foods as they are high in calories and low in nutritional value.
You can also eat a high protein and low carb diet as the protein can help you feel full and preserve your muscle mass during weight loss and be sure to stay hydrated by drinking plenty of water to help you feel fuller and boost your metabolism.
And aim to get at least 30 minutes of moderate intensity exercise most days of the week which can include swimming, cycling, jogging and even brisk walking.
Also track your daily intake of food and identify areas where you can cut out calories and pay attention to your body's hunger cues and avoid mindless snacking.
Also incorporate some protein with each meal you eat to help you feel full and boost your body's metabolism and increase your intake of fiber which can also help you feel fuller and support your digestive health.
And include healthy fats into your diet like olive oil, nuts and avocados but avoid or reduce your intake of processed foods and sugar drinks which are often high in calories and low in nutrients.
Drinking plenty of water is also crucial for your overall health and can help you feel fuller.
You should also do regular cardio exercises like brisk walking, running or even cycling which helps you burn calories.
You can also try building muscle mass as it can help you increase your body's metabolism and burn more calories.
You can achieve this by way of diet and exercise although a more healthier approach for losing weight is to lose 1 to 2 lbs of weight per week.
Eating less and even eating once a day can also help you lose weight but you also need to be careful to not get deficient in nutrients.
If you only eat once a day for a month you will lose weight due to the calorie restriction and less calories being consumed.
Although eating only once a day can lead to and cause nutrient deficiencies as well as intense hunger and other negative side effects and you will also often feel weak and tired through the day.
The body needs food for fuel so you may feel sluggish and no have energy to do your day to day tasks.
By eating only once a day you will also improve your insulin resistance and lose weight and may have an increase in mental clarity.
Eating only one meal a day can cause hunger and cravings and is not always suitable for everyone.
And when you eat only once a day instead of 3 times a day, the body produces more ghrelin which is a hormone that makes the body feel hungry.
Some people may even gain weight when eating less.
When you're gaining weight when eating fewer calories a day it's often a result of your body going into starvation mode in which the body stores more calories due to the restrictive diet.
Also not accurately tracking your intake or not meeting your body's specific needs can also lead to weight gain when eating only fewer calories a day.
Even medical conditions like hormonal imbalances and even lifestyle factors can cause unintended weight gain.
If you're not eating enough, then your body goes into starvation mode and it will conserve energy by slowing down metabolism and store more calories as fat.
This can make the weight loss more difficult, even if you're eating less calories than you burn.
It's also easy to underestimate how many calories that you're actually consuming, especially with snacks and drinks or even small amounts of foods which add up over time.
So make sure you're tracking everything you consume, which includes sauces, condiments and even small amounts of food.
Being on a very low diet can also lead to muscle loss, which can also affect your metabolism and body composition.
If you're losing muscle mass, then you might not see a decrease in your weight, even if you're in a calorie deficit.
Having certain medical conditions such as PCOS or hypothyroidism can also impact your weight management and can lead to weight gain even when eating fewer calories.
These conditions such as PCOS and hypothyroidism can affect your body's metabolism and hormone regulation, which makes losing weight more challenging.
Hormonal imbalances and insulin resistance can lead to weight gain as well as other hormonal imbalances in the body.
Even fluid retention can cause weight gain temporarily and even factors like certain medications, stress and medical conditions could lead to fluid retention in the body and cause weight gain even when you're eating fewer calories.