How to lose 10 pounds in 1 week

By Ilse de Graaf

I totally get you want to lose weight fast, you feel super motivated and you want results NOW!!! But let me tell you something my lovely Ninja, when it comes to weight loss, quick fixes are not the answer. It is really unhealthy to lose weight quickly and it won’t give you the results you are looking for in the long term.




In this blog post we will explore some healthy ways to help you reach your weight loss goals, they may take a little longer but if you apply my signature framework, you will not only meet your weight loss goals but you will have the tools to maintain them and to continue a healthy lifestyle through mindset change.

Are you ready to invest in yourself? Because that’s what it takes, it takes your time, effort, energy and behavior to become your ideal self. You will have a healthy weight, and you will feel good about yourself. And when you feel good about yourself, you’ll become a stronger person and get more out of life. You’ll not only be healthier, but a happier person! That’s the ultimate goal right? To be happy.

So let me introduce to you, The Power Method.

P for Plan

O for Overcome

W for Willpower and Winner’s Mentality

E for Emotion and Energy

R for Results!

To make a quality plan you’ll need quality goals. Without goals, you don’t have a plan. They are the foundation, the legs of the table. You begin with a goal and then you devise a plan to reach that goal.

So first things first, what is your goal? Once you have a goal you will you can create a plan on how to reach it. It is important to plan because it will make you think not only about the destination but your journey. This way, you consciously create a new situation. It will no longer be just a vague concept in your head. Vague concepts tend to give vague results! So before you do anything else, you need to create a plan consisting of not only goals but strategies too.

Helpful tips:

  • Identify your goals

  • Identify why you want to reach those goals

  • Make sure they are quality and achievable goals

  • Also be specific when formulating your goals

  • Translate your goals into a plan of action

Our life is full of thoughts and habits, both positive and negative ones. The negative thoughts have a habit of creeping in and making you feel unhappy in the present situation. They are most likely the reason for your excess weight. That’s why it’s important to trade in everything that has not been serving you for a better version!

In the OVERCOME part you need to address your thoughts and habits. You can ask yourself some questions like, where do certain thoughts or habits come from? And… how do you Overcome them? You will learn to recognise all the excuses, ploys, and pitfalls you have used in your weight loss process before. It is very important to get better insight into them. That’s how you’ll learn to do things differently, and more successfully.

Helpful tips:

  • Write down your ultimate goal every day and read it out loud

  • Change your thoughts, beliefs and convictions and change your reality

  • Visualize your ideal self and make it into an affirmation

  • Repeat this visualization and affirmation every day

  • Make your own vision board

Willpower & Winner’s Mentality
So you’ve set your goals and you’ve made a plan but what’s next? Reaching your weight loss goals is not just about willing, but also about putting your will into action! If you want to lose weight, it is crucial to have willpower. Willpower is going to help you persevere in those difficult moments on your journey

The W of the POWER method for both willpower and developing your Winner’s Mentality. Your winner’s mentality is the mindset where you see yourself as a winner. It’s a positive mindset that will help you reach your goals! You have to believe in yourself because if you don’t believe in yourself then you are setting yourself up for failure.

Helpful tips:

  • Take action by doing

  • Venture outside your comfort zone

  • Deploy positive thinking

  • Make an award schedule

  • Reward yourself at every milestone

  • Flex those willpower muscles

Emotion & Energy
Life is full of emotions, they are the basis of all human decision making. They are always there, positive as well as negative ones. Did you know that our habits are also connected to our emotions? When things don’t go our way, many of us revert to “emotional eating”. You can read more on emotional eating in my previous blog post.

The second part of the E of POWER, aka the Energy part, is about how your Energy influences your successes and how you can utilize your energy to reach your ideal self! Did you know that emotion has a lot to do with energy? Think about yourself. If you’re enthusiastic about something, do you feel down? No! You are cheerful and high spirited! And vice versa – if you’re sad or cranky, you don’t walk around with a big smile on your face exuding an aura full of glitter.

Helpful tips:

  • Start a journal and write in it with honesty

  • Getting moving, add movement into your everyday

  • Make an energy board on Pinterest

  • Treat yourself

  • Make a list of happy things

  • Ask for help from your inner circle

The last part of the POWER method – the part you’ve been waiting for… R for Results! This part is about a number of important life lessons that will guide and support you on your adventure as a real Weight Loss Ninja. You are ready to continue a healthy, balanced and happy ninja life!

Helpful tips:

  • Enjoy the ride

  • Work on change step by step

  • Focus

  • It’s not a sprint, it’s a marathon

  • Believe in yourself

  • Keep challenging yourself

  • Stretch your limits

  • Repeat

  • Keep setting goals

  • Take 100% responsibility for your ideal self

So now I’ve shared the basis of my method with you, do you still think losing 10 pounds in 1 week is the answer? I hope not.

If you would like some more useful tips on how to get and stay motivated on your weight loss journey, sign up to my NEW masterclass here! You choose a date & time to suit you, I’m here whenever you need me Ninja.

Have a great rest of week Ninja and remember, you got this!

xx Ilse

Founder & Coach
Weight Loss Ninja