Participating in consistent exercises increases the success of weight loss efforts. Cardiovascular activities require a significant amount of energy in the form of calories, so those who are physically active will burn more calories throughout the week. With healthy eating and consistent workout, you can lose 10 lbs. in about two and a half months.
Losing Weight
Losing body fat takes burning more calories than you consume during a period of time. You must create a caloric deficit of 3,500 for every pound of fat you want to lose. Therefore, a total caloric deficit of 35,000 is needed to lose 10 lbs. You create this caloric deficit over time, ideally at a rate of 500 calories per day. This equates to 3,500 calories and thus a pound of fat loss per week. At this rate, it will take you 10 weeks to lose 10 lbs. You may lose weight at a faster or slower rate than this, as part of weight loss is dependent on individual metabolic rate. To create the caloric deficit, you increase the number of calories you burn by participating in consistent exercise and limiting your caloric intake by making healthy eating choices.
Exercise Schedule
According to the American Council on Exercise, to lose body fat, you should complete 60 minutes of cardiovascular exercise on most days. If you don't yet have the endurance to complete an entire 60 minute workout, it's OK to break the exercise into smaller, multiple exercise sessions throughout the day. For example, you could complete 30 minutes of one activity in the morning and 30 minutes of another activity in the evening.
Exercises
Exercise consistency is important to your weight loss success, so choose an activity that you enjoy to be more motivated throughout the week. There are cardiovascular activities that are more effective at burning calories than others. According to MayoClinic.com, running, rollerblading and jumping rope are three top activities for calorie burning. A 200-lb. person will burn 1,229 calories running at eight miles per hour, 1,138 calories rollerblading and 910 calories during a 60-minute workout.
Considerations
To maximize the effectiveness of your workouts, consume only low-fat, low-calorie foods. It's easy to cancel out the calories you've burned in a workout with one single high calorie meal. Eat primarily fruits and vegetables and drink water, which will keep you hydrated and yet possesses zero calories.
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