When you are set on losing a specific amount of weight, such as 10 lbs., you need to be disciplined with your approach. The more discipline you have, the faster you will be able to reach your target. In the best case scenario, you can actually exceed your goal. The way to make this a reality is by changing your diet and becoming more active.
Step 1
Cut back on your daily consumption of calories to boost weight loss. A daily deficit of 500 to 1,000 calories will cause you to lose about 1 to 2 lbs. a week. If you stick to the higher reduction, you will lose your 10 lbs. in about five weeks. Determine your starting intake by tracking your calories for a day.
Step 2
Include high-fiber foods in your diet. Fiber fills you up quickly and digests at a slow pace, causing a full feeling to linger. This makes it easier to eat fewer calories. Form the base of your diet around high-fiber foods like fruits, vegetables, whole grains, whole grain pasta, whole wheat bread and legumes
Step 3
Increase your meal intake, but keep the size small. Aim for five or six meals spread out through the day. Combine protein and complex carbs with each meal and eat every two to three hours. This will keep your appetite controlled and metabolism lifted. One-half of a whole wheat pita with hummus, sprouts, lettuce and tomato is a meal option.
Step 4
Consume your first meal as soon as you wake up. People who are most successful at losing weight are the ones who wake up and eat breakfast. Remember to keep your portion size small and include something high in fiber. A bowl of oatmeal made with low-fat milk is a healthy example.
Step 5
Perform cardiovascular exercise to further promote caloric expenditure. Choose a type you can see yourself doing on a regular basis like brisk walking, running, jumping rope, dance aerobics, elliptical training or biking. Work out for 45 to 60 minutes, four or five days a week.
Step 6
Add strength training to your regime to reap the benefits of its metabolic lift. Muscle is active tissue that causes you to burn a high amount of calories while at rest. Perform exercises that target your chest, shoulders, back, triceps, biceps and legs to ensure you gain a maximum amount of muscle. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week.
Step 7
Step onto a scale at the end of the week. If you have not lost any weight, increase your duration with cardio and cut back slightly on your calories. Keep checking your weight every week until you start to lose, then continue until you reach your goal. If you happen to stall along the way, make another caloric reduction and increase your cardio time.
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