Losing 10 or 15 pounds can make a significant improvement to the way that you look and feel. The best and quickest way to achieve this goal is to make diet and exercise routine changes and stick with them. If you lose the motivation to diet or workout, it can make your goal harder and harder to reach. To maintain your motivation, remind yourself of how great you will look by buying a gorgeous new outfit in a smaller size. Before you attempt to lose weight quickly, speak to your doctor.
Step 1
Reduce calories. If you want to lose 10 to 15 pounds quickly and safely, you need to subtract calories from your normal daily intake. If you eat 500 fewer calories per day, you'll lose weight at an average of one to two pounds per week. Your weight loss goal can be reached in less than two months. Monitor the calories in all food items by keeping a rigorous food diary.
Step 2
Choose low-calorie and nutritious foods. Foods that should make up most of your meals include low-fat dairy products, vegetables, fruits, whole grains and lean proteins, such as poultry and fish.
Step 3
Remove foods from your diet that add in extra fat and calories. The Weight Control Information Network advises that you avoid foods that contain trans fats, saturated fat, salt and added sugars.
Step 4
Increase the intensity of your workouts. You can burn more calories by adding intervals to your workout routine. For instance, instead of walking for 30 minutes daily, spend half the time walking and the other half jogging or sprinting.
Step 5
Add in physical activity whenever possible. Take the stairs in lieu of the elevator, bike to school or work, and park in the farthest spot possible in a parking lot. BreastCancer.org recommends purchasing a pedometer to monitor how much you walk during the day. Every 2000 steps you take, equals 1 mile of walking.
Things You'll Need
- Journal
- Pedometer
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