Weight loss will occur if the number of calories burned is greater then calories consumed. Losing 10 pounds is difficult because it requires discipline with an overall health and fitness training program. This is because the human body is trying to retain as much fat as possible because thousands of years ago, food sources were much more scarce.
Calorie Counting
Calculate the amount of calories needed to maintain your current weight. This is necessary because, according to Caloriesperhour.com, it takes a negative calorie balance of 3,500 calories to lose one pound. By calculating the number of calories needed to maintain your current weight, you can adjust the intake based on your time frame. A negative calorie balance of 500 per day equals one pound lost per week. Using this formula, it will take a total negative calorie balance of 35,000 to lose 10 pounds.
Monitor Your Food Intake
Keep a log of the food you eat. Whether it is logged on a computer program or pen and paper, keeping a food journal helps to keep you aware of what you are eating as well as how much you are consuming.
Exercise
To maximize your workouts, and calories burned, start doing interval training. Interval training is when short bouts (30 to 60 seconds) of high-intensity exercise are alternated with longer (three to four minutes) of lower-intensity exercises. According to a study published in Science Daily, this type of training increases cardiovascular fitness by 13 percent and increases fat burned by 36 percent.
Strength Training
Strength training, at the very least, will help to prevent loss of muscle mass and can help to increase the amount of muscle mass you have. Preventing the loss of muscle is important because the greater amount of muscle mass, the greater amount of calories burned throughout the day. If muscle is partly responsible for the amount of calories burned per day, having more will help to increase the number of calories burned, thus leading to a potential weight loss.
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