You can lose 10 lbs. safely and effectively and keep the weight off long-term by following a few simple steps. Dropping 10 lbs. is an easily managed goal for most, especially if you invest in some time, dedication and focus. You can lose those excess pounds safely within five weeks without crash dieting, exercising for hours a day or sacrificing your enjoyment of an occasional treat.
Step 1
Reduce your calorie intake and increase your calorie burn. You need to burn more calories every day than you consume in order to lose weight. According to Help Guide, 1 lb. of fat contains about 3,500 calories. Reduce your calorie intake by 500 calories a day and you can lose up to 1 lb. every week.
Step 2
Determine your current weight and look for foods you eat that provide excess or unnecessary calories. For example, instead of eating a fast-food lunch sandwich, which may include over 500 calories and 30 g of fat, try a turkey breast sandwich on whole-wheat bread, which contains just under 300 calories and 3.5 g of fat. Add an order of French fries to your hamburger meal and you can eat between 100 and 200 extra calories and 10 to 20 more g of fat. Add a medium regular soda, and you have another 200 calories in your lunch.
Step 3
Reduce your fat intake. Choose foods low in fat gram content. Dietary guidelines from the USDA suggest keeping your daily fat intake at less than 35 percent of your total calorie intake, with ideal levels ranging between 25 and 35 percent. Watch labels, research fat content and reduce how often you eat fatty foods or eliminate them from your daily diet while you're trying to lose weight.
Step 4
Increase your physical activity on a daily basis to burn extra calories. For example, a 155-lb. woman walking at a brisk clip every day for 45 to 60 minutes can burn roughly 350 calories. Participating in an aerobic exercise class can burn nearly 500 calories an hour. Couple that with your reduced calorie intake, and you can lose up to 2 lbs. a week safely and keep it off.
Step 5
Choose exercises or activities that burn the most calories in the shortest amount of time. For example, high-impact aerobics can burn roughly 500 calories an hour for a 155-lb. woman, while baking in your kitchen may only burn about 175 calories. Bathing your dog may expend about 250 calories an hour, while sparring in boxing burns about 630.
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