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How Fast Can I Lose 10 Pounds?

by
author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How Fast Can I Lose 10 Pounds?
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Faster is not always better, and this also pertains to weight loss. Although losing 10 pounds in just a few days might seem tempting, the drastic measures this requires are often hard to maintain and you're likely to gain the weight back. According to the Weight-Control Information Network, fast weight loss can even result in gallstones, heart problems and nutritional deficiencies. When all is said and done, slow and steady wins the race.

Healthy Weight Loss

How Fast Can I Lose 10 Pounds?
Woman practicing yoga outdoors Photo Credit Ryan McVay/Photodisc/Getty Images

A gradual weight-loss rate of 1 to 2 pounds per week is recommended by the Centers for Disease Control and Prevention. Weight loss at this rate is safe and healthy, and easily becomes a part of your lifestyle. At this expert-recommended weight-loss rate you can lose 10 pounds in five to 10 weeks.

Creating a Caloric Deficit

How Fast Can I Lose 10 Pounds?
Urban runner Photo Credit Christopher Nuzzaco/Hemera/Getty Images

A daily deficit of 500 to 1,000 calories is needed to lose 1 to 2 pounds per week. Although this deficit can come from dietary changes, the American Council on Exercise recommends combining diet and exercise. Exercise gives you the weight loss edge; it helps you keep the weight off. Aim to do 150 to 300 minutes of moderate cardio per week and perform strength training on two days.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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