The Best Ways To Lose Ten Pounds

If your high school reunion haunts you from a distance or you emerged at the end of a long winter to find your may have hibernated a bit too much, you may be tempted to buy into fad diets and gimmicks. If you steer clear of quick fixes and focus on a few simple lifestyle changes, you can shake off those extra 10 pounds in a quick and healthy way.

A Word About Fad Diets

If you want to lose 10 pounds in a hurry, then gain it all back and then some, fad diets can help. If you want to lose the weight for good and improve your health in the process, it's best to avoid shortcuts. Most fad diets, diet products and weight loss supplements don't pass through the U.S. Food and Drug Administration, which means there's no solid proof that they work or they they're safe. They can also damage your metabolism, which makes it harder to lose the weight when you inevitably gain it back.

Case for Calories

To lose 10 pounds, you will need a calorie deficit of 35,000. That sounds like a big number, but you can accomplish this goal safely in about five weeks. If you trim your daily calorie count by 500 and burn 500 calories through exercise, you will lose two pounds per week. Losing weight more quickly than this involves also losing muscle mass and fluid, according to the Weight-control Information Network, which negatively impacts weight loss in the long run.

The Right Calories

If cutting your calories means making too many sacrifices, you might not stick to your program. The trick is to replace high-calorie, high-fat foods with lean protein and fiber so you feel full faster and stay full longer. Choose nuts or low-fat cheese and a piece of fruit as your snack instead of potato chips or pasties. Eat whole grains such as brown rice, millet, whole wheat bread and whole wheat pasta for added fiber. Fill up on vegetables at dinner.

Firm Vs. Floppy

The American College of Sports Medicine recommends 150 minutes of moderate intensity exercise every week. To burn 500 calories in a session, you may need more than 150 minutes. A 155-pound person burns 335 calories per 30 minutes of running or 205 calories during 30 minutes of low-impact aerobics. You should feel challenged but not strained during exercise. In addition to aerobic exercise, ACSM recommends two to three strength training sessions per week. Muscle increases your metabolism and burns more calories. Muscle also prevents you from looking soft and floppy once you lose the weight.