Losing 10 pounds requires you to make healthy eating and drinking choices and to participate in a consistent exercise program. How quickly you will lose the weight will depend upon your current body weight, your metabolic rate, how disciplined you are with your eating habits, and your exercise routine. There is no perfect rate of weight loss, and you can tailor how you lose the 10 pounds as your schedule and fitness level allow.
Overall Plan Goal
The overall goal of a weight-loss exercise program for anyone is to create a caloric deficit, burning more calories than you consume every day. You will lose a pound of fat every time you burn 3,500 more calories than you consume. To lose 10 pounds, therefore, you will need to create an overall caloric deficit of 35,000.
Realistic Goals
It is important that you set goals for your weight-loss exercise plan. Set process goals, which are day-to-day objectives of what exercise training you want to complete that day. Do this instead of focusing on the big picture of what you must do to create the necessary caloric deficit. Consider your schedule and be realistic with your goals. Simply try to fit as much exercise as possible into your routine every day.
Cardiovascular Exercise
Cardiovascular exercise is the most beneficial to losing weight. It causes you to burn a significant number of calories in a short time. Ideally, you will get in 30 to 60 consistent minutes of cardiovascular exercise on four to six days per week. If you do not currently have the physical endurance level or the time in your day to complete 30 to 60 consistent minutes of exercise, analyze your schedule and fit in shorter, multiple training sessions throughout the day. For example, you can get 15 minutes in the morning and 15 minutes in the evening to complete a total of 30 minutes. Choose activities you enjoy so you're more likely to maintain motivation.
Strength Training
Strength training is beneficial for both men and women trying to lose weight. Increasing your lean muscle mass total, which is what happens with consistent strength training, causes an increase in your resting metabolism. This means you will burn more calories throughout all times of the day and night. It is most beneficial to complete an overall, full-body weight-training workout three days per week. If fitting in a weight-training program seems impossible, take 10 minutes prior to going to bed or immediately upon waking three days per week to complete push-ups, body weight squats, dips, lunges and abdominal crunches at home.
Calculating Calorie Consumption
It is important to consider your nutritional habits along with your exercise program. The number of calories you consume daily will directly affect your ability to lose weight. Calculate how many calories you personally should eat by using an online calculator. You first find the total calorie amount that would cause you to maintain your current weight. Next, subtract 250 from that total for a minor calorie-cutting goal that is easier to attain by eating slightly smaller portions and making healthier food choices. Alternatively, subtract 500 from that total as a more aggressive goal requiring more effort and food planning. Cutting 250 calories from your daily total will equate to half a pound of fat loss per week. Cutting 500 calories per day will equate to one pound of fat loss per week.
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