Being overweight increases your risk for conditions such as type 2 diabetes, sleep apnea and fatty liver disease. If you were to lose as little as 10 lbs., you could improve your health, according to the Weight-control Information Network. To burn 10 lbs., you need to be aware of your caloric intake.
Identification
One pound is equivalent to 3,500 calories. To lose 10 lbs. of fat, you need to burn 35,000 calories more than you take in. The safest way to do this is to aim for 1 to 2 lbs. of weight loss a week.
Diet
Calorie restriction is an important part of losing 10 lbs. of fat. If you cut back by 500 to 1,000 calories a day, you will be able to lose 1 to 2 lbs. a week, according to the Centers for Disease Control and Prevention. To find out your starting intake, track your calories for a full day. Make your reduction once you get this total. For example, if you currently take in 2,800 calories, your new intake will be either 2,300 or 1,800 to lose 1 or 2 lbs., respectively, a week.
Exercise
Exercise also plays a part in your caloric expenditure. If you burned an extra 500 calories a day, you can lose another pound per week and reach your 10-lb. goal even quicker. Choose a type of exercise that you enjoy and do it long enough to burn 500 calories. This will depend on your current weight. Utilize an online activity calculator if you need assistance.
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