Losing 10 lbs. over the course of two months is a healthy and realistic way to slim down. Safe weight loss should be kept to approximately 1 to 2 lbs. per week, according to the University of Maryland Medical Center, and can greatly increase your chances of keeping the weight off in the long run. Slimming down too quickly will most often result in dropping water weight and reducing muscle, however, a well executed diet and exercise plan can allow you to lose excess body fat.
Step 1
Eat the right amount of calories per day. In order to lose 1 lb. of body weight you need to eliminate or burn 3,500 calories. Cutting 600 to 700 calories per day from your diet per day can help you to reach your goal of 10 lbs. in 60 days.
Step 2
Eliminate foods that are high in sugar and saturated fat to easily cut 600 to 700 calories per day. These foods are not only dense in calories but they will be quickly stored as fat by your body rather than used as fuel. Replace ice-cream with low-fat yogurt, French fries with baked sweet potatoes and fried chicken with a skinless, grilled variety.
Step 3
Measure out your food with a food scale and measuring cups. Over estimating portion size is a common mistake and eating the right amount of food at each meal can help you to easily cut calories throughout the day. For example, "Fitness" magazine reports that overestimating your serving of cereal in the morning by just 1/3 cup can add 100 calories.
Step 4
Make homemade smoothies to satisfy your sweet tooth. "Women's Health" magazine recommends smoothies as a way to avoid feeling deprived while consuming a snack or meal that is full of vitamins, minerals, fiber and protein, which will help you to stick to your reduced calorie count and lose 10 lbs. Combine 1 cup fresh or frozen berries with 1/2 cup low-fat yogurt, 1/2 cup low-fat milk, one to two scoops whey protein powder and a sprinkling of flax seeds in a blender and mix until smooth.
Step 5
Replace white flour with whole-wheat and whole-grains. The whole-grain varieties take longer for your body to digest and are able to be used as fuel, rather than quickly stored as fat. Whole-grains can also improve your digestion system and provide you with more energy. Swap white bread, including sandwich bread, English muffins and bagels, for whole-wheat and regular pasta for a whole-grain variety.
Things You'll Need
- Food scale
- Measuring cups
- Blender
- Whole-grains
- Berries
- Low-fat yogurt
- Low-fat milk
- Whey protein powder
- Flax seeds
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