Weight loss occurs when you consume fewer calories than your body uses for daily activities and exercise. When aiming to lose 5 to 10 pounds, you need to create a calorie deficit each day. One pound is equal to 3,500 calories, so by eliminating 500 to 1,000 calories per day through altering what you eat and increasing activity, you can lose 1 to 2 pounds per week--a healthy rate of weight loss, according to the National Institutes of Health. You can reach your goal in four to 10 weeks, depending on the changes you are willing to make.
Step 1
Write down all the foods you eat for three days. Include portion sizes and details about how the food was prepared. Use the web-based U.S. Department of Agriculture Nutrient Data Laboratory or a calorie counts book to determine the total number of calories you eat each day. Add the totals for the three days together and divide by three to get an average.
Step 2
Review your daily average caloric intake and determine how many calories you are willing to decrease each day. For example, if you currently consume 2,000 calories a day, you can reduce your food intake by 500 calories and exercise each day to burn 250 calories, creating a 750-calorie deficit for a 1.5 lb. weight loss in one week.
Step 3
Reduce your intake of high-calorie drinks, such as soda and specialty coffee shakes. By eliminating a 20-oz. bottle of soda or a 16-oz. coffee drink per day, you can reduce your caloric intake by 240 to 340 calories. Replace these drinks with unsweetened tea or a combination of sparkling water and ¼ cup fresh fruit juice. Make your own coffee shakes at home, so you can control the number of calories and the amount of sugar and fat they contain.
Step 4
Eat the high-calorie foods you enjoy only in moderation, and determine a smaller portion size that will satisfy your cravings. For example, if you love chocolate, eat a 1-oz. square of dark chocolate three to four evenings a week, or have one homemade chocolate chip cookie on Tuesday, Thursday and Saturday.
Step 5
Reduce your portion sizes and eat only half of standard restaurant serving sizes. Reducing portions allows you to still eat your favorite foods, but will save you 100 to 400 calories at a meal.
Step 6
Exercise to create an even greater caloric deficit, tone the body and increase muscle mass. Include at least 30 minutes of exercise each day, and choose those activities you enjoy. According to the Mayo Clinic, in 30 minutes a 200-lb. person burns 182 calories cycling at a leisurely pace or taking water aerobics, and 273 calories hiking.
Step 7
Replace the packaged, processed foods you eat with fresh foods such as fruits, vegetables, fish and whole grains. Consuming these fresh foods can reduce your overall caloric intake, and also reduce the amount of sodium you consume; sodium can make you retain water weight. Fresh, unprocessed foods will also supply you with energy for sustained exercise.
Tips and Warnings
- Small changes add up when you are trying to lose 5 to 10 pounds. Skip your afternoon stop at the vending machine and bring an apple from home instead; skip dessert or your happy-hour cocktail a few nights a week; and go for a 30-minute walk during your lunch break. Doing so will help create the calorie deficit you need to lose the weight.
- The National Institutes of Health recommend that men eat no fewer than 1,500 calories and women 1,200 calories without medical supervision. To lose weight safely it is important to utilize exercise to burn calories as opposed to dangerously restricting food intake below these recommendations.
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