Your body contains two main types of fat. Some exercises burn off one type of fat easier, and certain foods metabolize differently based on your body fat deposits. To lose 10 lbs., work on burning "visceral" fat. This fat is deep under your skin and accumulates around your stomach, hips, thighs and buttocks. If you don't focus on burning off this fat, you may reach a weight-loss plateau before hitting the 10-lb. mark.
Step 1
Eat fruits, grains and vegetables. These foods contain carbohydrates ideal for losing visceral fat. Some diets emphasize protein, but protein is more conducive to burning off smaller quantities of subcutaneous fat and water weight, making it harder to reach a 10-lb. goal.
Step 2
Jog for 20 miles each week. A study by the Duke University Medical Center found that 20 miles of jogging promoted visceral weight loss in most people. The average jogging speed is about 6 mph, so you can start losing weight with just three hours and 20 minutes of weekly jogging.
Step 3
Lift weights for two hours each week. Strength training won't burn off 10 lbs. all by itself, but it promotes faster weight loss when combined with weekly jogging.
Step 4
Sleep for eight hours each night. A higher natural metabolic rate is one of your best resources for weight loss. Proper rest keeps your metabolic rate up for daily fat burning.
Step 5
Eat a series of small meals each day. A standard breakfast, lunch and dinner schedule slows down your metabolic rate compared to five or six smaller meals.
Things You'll Need
- Weight set
References
- "Nutrition for Sport and Exercise"; Marie Dunford and J. Andrew Doyle; 2007
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- Harvard Medical School: Abdominal Fat And What To Do About It
- "Sport and Physical Education: Key Concepts"; Wray Vamplew; 2007
- "Lifetime Physical Fitness and Wellness: A Personalized Program"; Wener W. K. Hoeger, et al.; 2010
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