Ten pounds is a modest weight-loss goal that can be reached by making changes to the way you eat and how often you exercise. It is possible to meet that goal if you stick to a weight-loss plan and eliminate foods high in calories and fat from your diet. Since 10 lbs. is slightly more than the usual recommended rate of weight loss, consult your doctor before making changes your eating and exercise habits.
Time Frame
You should lose weight at an average rate of 1 to 2 lbs per week. This will put you at a total weight loss of 4 to 8 lbs after four weeks. This slow and steady approach helps you lose weight and keep it off. If you lose weight at a rate of more than 2 lbs. weekly, after a few weeks you put yourself at risk for serious complications, such as gallstones.
Features
A food diary can help you lose 10 lbs. in a month. Keep track of your eating habits and record the calorie counts for everything you eat and drink. Reducing calorie intake is the best method to use to lose weight. Fad diets that require you to eliminate certain food groups or eat "fat-burning" foods may help you lose weight quickly, but the results are not sustainable. Instead, write down all food items you consume each day and how many calories are found in each food and beverage.
Solution
You need to create a calorie deficit if you are going to lose weight. By eating smaller portions and choosing low-calorie foods, you can reduce your calorie intake to burn fat. To lose one pound of fat, you need to burn 3,500 calories. By creating a calorie deficit of 1,000 calories per day, you can lose weight at a rate of 2 lbs. per week. To increase your rate of weight loss, increase your activity level.
Considerations
Spend at least 45 minutes most days of the week participating in moderate- to high-intensity forms of aerobic activity. Effective calorie-burning activities include running, jogging, cycling, rollerblading and tennis. Spend three days a week performing strength-training exercises to build lean muscle mass, which will increase your metabolic rate.
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