Losing 10 lbs. is simple to do if you follow a prescribed schedule for weight loss. Combining cardio exercise and reducing your calories will help you lose between 1 and 2 lbs. a week of body fat in a healthy, reasonable manner. The amount of cardio you do and the amount of calories you cut will affect how quickly you lose the weight, but following either a five-week plan or a 10-week plan will still get the weight off in a timely manner. A five-week plan calls for a larger reduction of calories per day than the 10-week plan. Some people might not be able to do the five-week plan because they are not currently eating enough calories to cut 1,000 every day without going below a minimum of 1,000 calories a day, which the American Obesity Association says you should not do unless you are being supervised by a medical professional.
Five-Week Plan
Step 1
Eat 1,000 fewer calories per day. Spread your daily calories between five or six small meals a day and eat every three to four hours.
Step 2
Drink 100 oz. water and eat the recommended amount of dietary fiber you need per day so that your stomach feels full and you are not tempted to eat more than your allotted number of calories. The amount of fiber varies per person, depending on age and gender but it is usually between 21 and 38 g per day. Use a fiber calculator to keep track (see link in Resources).
Step 3
Find two cardiovascular activities you like and do them on alternating days, five days a week, for all five weeks. Exercise for a straight 30 minutes each day. as recommended by the U.S. Surgeon General. Cardio machines at the gym are best because you will not get interrupted by traffic, weather or family members like you might if you walked or ran outdoors or exercised in your home. Stay focused on what you are doing and do not allow cell phones or other distractions to take your mind off your exercise.
10-Week Plan
Step 1
Eat 500 fewer calories per day. Spread your daily calories between five or six small meals a day and eat every three to four hours.
Step 2
Drink between 80 to 100 oz. water a day. Eat the recommended amount of dietary fiber you need per day so that your stomach feels full. Use a fiber calculator to keep track (see link in Resources).
Step 3
Find one cardio activity that you like and do it three days a week for four weeks. Exercise for a straight 30 minutes each day. Cardio machines at the gym are best because they offer fewer distractions and more control over your speed and resistance.
Step 4
Choose another activity to do for the next four weeks to keep your body challenged. Continue to do three days a week of 30 minutes of cardio unless you are not losing 1 lb. a week. If that is the case, increase your time to 45 minutes or add a day of cardio.
Step 5
Find a third activity to do for your final two weeks so your body does not get a chance to adapt. If you are not losing 1 lb. a week, increase your cardio time to 60 minutes and do five days a week of cardio, as recommended for weight loss by the Centers for Disease Control and Prevention.
Tips and Warnings
- If 500 calories seems like too much or if you are already eating a low-calorie diet, only reduce your calories by 250 per day so as not to risk under-eating. This may mean that your weight loss goal of 10 lbs. will take longer, possibly even 20 weeks, but at least you will not be depriving your body of the nutrients it needs to be healthy.
Things You'll Need
- Notebook
- Pen
- Calculator
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