How To Lose 10 Pounds In Six Weeks

By making simple lifestyle changes, you can lose 10 lbs. in six weeks without surgery, pills or fad diets, and you'll even be able to maintain your weight loss. Six weeks is an ideal span to lose 10 lbs., as the American College of Sports Medicine recommends losing no more than 1 to 2 lbs. per week for long-term weight loss. Reach for a 10 to 12 lb. goal because both can be achieved the healthy way in less than two months.

Step 1

Burn more calories than you consume. You must create a 3,500-calorie deficit to lose 1 lb. per week. For example, if you currently consume 2,000 calories per day, you must burn 2,500 calories every day to lose 1 lb. per week. Cutting calories from your diet and burning calories with physical activity is the fastest way to lose weight. However, the American College of Sports Medicine recommends women consume at least 1,200 calories per day and men 1,800 calories.

Step 2

Be physically active for at least 60 minutes, five days per week. Choose activities you enjoy to make it easier to perform for long periods of time. For example, an hour of moderate swimming can burn more than 400 calories, depending on your weight, as estimated by Health Status Internet Assessments. If you don't have an hour, be active several times a day for smaller periods of time. Maybe run for 20 minutes in the morning, skate for an hour in the afternoon and walk for 30 minutes before dinner. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, three to five days per week, may be necessary to achieve weight loss.

Step 3

Incorporate interval training into your physical activities. Interval training is alternating between low and high intensity throughout any cardiovascular activity. For example, alternate walking a lap and running a lap until you complete a mile. Sprint to the top of the stairs and walk down 20 times. Vigorous activity burns more calories, even if it's for a short amount of time, according to MayoClinic.com.

Step 4

Change your routine every week to avoid a weight-loss plateau. For example, if you usually go running, try bike riding instead. Workout in the morning instead of the evening, go for 30 minutes instead of 20 minutes or use an exercise DVD instead of the elliptical. Performing the same activities, for the same amount of time during the same time of day, will cause your body to adapt. There is always something you can change to keep your body responding and losing weight. Be creative.

Step 5

Use weight training, calisthenics, resistance bands or stabilization exercise to increase muscle strength. According to MayoClinic.com, people with muscles burn more calories---even at rest. Resistance training should be done two to three days per week with any activity that causes overload to the musculoskeletal system, according to "Fitness: Theory and Practice."