While a man may easily drop 10 pounds in a short amount of time by merely eating less, women often have a tougher time losing weight just by cutting calories. Even though men and women differ in how they lose weight, the basic rule of weight loss still applies to women: Lose weight by creating a calorie deficit. Losing 10 pounds in six weeks requires losing a little more than an average of 1.5 pounds per week. To lose 1 to 2 pounds per week in a safe way, create a deficit of 500 to 1,000 calories per day using a combination of strategies.
Step 1
Start a food journal to track calories. To lose weight safely, consume between 1,200 and 1,400 calories per day. If you find yourself very hungry all the time, add 100 to 200 calories per day to your diet until your body adjusts. According to the National Institutes of Health, if you weigh 165 pounds or more, you can consume up to 1,600 calories per day and still lose weight.
Step 2
Avoid sugary foods and drinks. Cake, candy and soda provide empty calories. Eating and drinking them can increase appetite and the risk of overeating. Focus instead on foods that will leave you feeling satiated, such as lean proteins, complex carbohydrates and healthy fats in order to reduce the risk of overeating or binge eating.
Step 3
Eat small meals and snacks. To avoid the lack of energy that can accompany calorie restriction, space meals so that you are eating every two to three hours. Eating every couple of hours also cuts down on feelings of deprivation and hunger, which can lead to overeating.
Step 4
Increase activity. Aim for at least 30 minutes of aerobic or strength-training exercise a minimum of three days per week. If you don’t have time to exercise for a full 30 minutes, break up your workouts throughout the day. You will benefit as much from three 10-minute workouts as from one 30-minute workout. Or wear a pedometer and set a goal of 10,000 steps per day.
Step 5
Sleep at least seven hours every night. Sleeping fewer than seven hours per night increases your chances of overeating sugary snacks, which can sabotage weight loss efforts and lead to weight gain.
Step 6
Weigh yourself weekly. Weekly weigh-ins not only help you stay focused, but also alert you to any changes you need to make. Try to weigh yourself on the same weekday and time each week, such as Monday morning. If you’re not losing weight, adjust your caloric intake or activity level.
Tips and Warnings
- Check with your doctor before starting any new diet or exercise program. To lose weight safely, make sure your food intake doesn't fall below 1,200 calories per day.
Things You'll Need
- Food journal
- Healthy foods
- Pedometer
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