You can easily lose 21 pounds in about 10 weeks in a healthy way by exercising and eating right. Stay away from crash dieting which might help you lose the pounds faster, because most people gain the weight right back when they stop the crash diet. Crashing dieting is a short-term, unhealthy solution to weight loss. Who wants to lose 21 pounds and gain it all back? If you change your lifestyle, you can lose the weight and keep it off for good.
Step 1
Grab a small notebook that you can carry with you on a daily basis. Record the foods you eat and how many calories you consume after each meal and snack. Get an estimate on how many calories you're taking in each day.
Step 2
Cut your caloric intake by 500 calories. For example, if you normally eat 2,000 calories a day, then you'll want to start consuming only 1,500 calories on a daily basis. To lose one pound a week you need to reduce your caloric intake by 500 calories, but with this weight loss plan, you're going to lose two pounds per week to shed those 21 pounds faster. This means you'll need to consume 500 fewer calories and burn off 500 more calories each day.
Step 3
Purchase a pedometer and start aiming for 10,000 steps per day to burn about 300 to 400 calories. 10,000 steps is equal to four and half or five miles, so you can do this in one shot by going for a fast paced one hour walk or you can break it up into segments by taking your dog for a walk in the morning and going on a 30 minute walk during your lunch break.
Step 4
Add intense cardio to your workout most days of the week and weight training two to three days a week. Do this after you've been walking 10,000 steps for one week to get your body ready. You want to get your heart rate elevated with cardio for at least 30 minutes most days of the week. You can run, swim, dance or any other activity that gets your heart pumping. You also need to lift weights, because after you lift weights you continue to burn fat for hours. Lifting weights will also add tone to your body and keep you healthy.
Tips and Warnings
- If you drink alcoholic beverages, cutting them from your diet is an easy way to cut calories without giving up food. Most margaritas are 500 calories or more and if you're indulging in a couple glasses of wine, you could save a couple hundred calories.
Things You'll Need
- Notebook
- Pedometer
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