Losing 10 lbs. is an easily attainable goal. You could do that in just over a month if you stay focused and motivated. The science of losing weight comes down to reducing the amount of calories you take in so your body can burn the excess calories that make up the weight you want to lose. There are 3,500 calories in a pound of fat. Creating a caloric deficit of 500 calories a day would result in a weight loss of 1 lb. a week. A healthy weight loss is 1 to 2 lbs. a week.
Step 1
Figure out your TDEE. Total daily energy expenditure is the amount of calories your body burns each day. To determine this, find your basal metabolic rate, the calories your body burns naturally without any activity--your body weight multiplied by 10. Multiply that number with your activity level: Little to no exercise--1.2; light exercise--1.375; moderate exercise--1.55; heavy exercise--1.725; very heavy exercise--1.9. From this value you can determine your caloric deficit to lose weight.
Step 2
Write down everything you put in your mouth. Every nibble and bite adds up. Take advantage of the free online food journals and phone applications that are available.
Step 3
Eat all day. Eating five to six meals throughout the day, or eating every three hours will help you avoid binge eating when sitting down to a meal. Start the day with a balanced breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner. Keep desserts to a minimum.
Step 4
Get moving. The more you exercise, the more calories you burn. Raise your heart rate five hours a week to steadily burn the pounds off. Running, swimming, walking and dancing are all ways to get healthy.
Step 5
Drink up. Drink 1/2 your body weight in ounces of water per day. Dehydration can prompt hunger and drinking water before meals can reduce your appetite.
Tips and Warnings
- If time is tight for exercise, set your alarm clock 1/2 hour early and hit the pavement first thing in the morning.
- Before beginning any new diet or workout plan consult your doctor first.
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