Losing 10 lb. may be easier for some people than others. Typically, the last 10 lb. are the hardest to lose because your body does not like to give up the last of its fat reserves. Whether you are trying to lose your first 10 lb. or your last 10 lb., or are somewhere in the middle, sticking to the four basic principles below will help you lose weight and keep it off for the long term.
Water
One of the most effective ways to begin losing weight is by replacing all sugary and calorie containing beverages with water. To lose 1 lb. of body fat, you must burn 3,500 calories more than you consume. If you are currently drinking beverages that contain calories, this change alone will result in a significant weight loss. For example, one 16-oz. cafe latte made with whole milk contains about 265 calories, according to the U.S. Centers for Disease Control and Prevention. By replacing the latte with water or a black, nearly calorie-free coffee, you will lose more than 1/2 lb. a week.
Diet
Replace all junk or processed food or any foods high in sugar, salt and saturated fat with unprocessed natural foods. Fill most of your plate up with low-calorie vegetables and eat them first in your meals to help fill your stomach up. Protein sources should come from skinless poultry, lean beef, fish, low-fat dairy, eggs, beans or tofu. Switch to whole-grain carbohydrates that are high in fiber such as oatmeal, brown rice, whole-grain breads and pastas. Obtain fat sources from plant oils such as olive or canola oil, natural peanut butter, nuts, seeds and fatty fish such as salmon. Additionally, consume fruit as a snack or dessert option instead cookies, cakes and pastries.
Aerobic Exercise
Aerobic exercise is essential for burning excess calories to lose weight. The duration and intensity of the exercise and your current body weight will play a role in how many calories are burned during an activity. Aim to obtain a minimum of 30 minutes of moderate-intensity aerobic exercise such as brisk walking, jogging, cycling or swimming five days a week. However, 60 to 90 minutes of aerobic exercise may be required for weight loss to occur, notes the American College of Sports Medicine.
Strength Training
Strength train at least twice a week with exercises that target all of the major muscle groups for eight to 12 repetitions per exercise for one to three sets. Strength training helps to increase lean muscle tissue. Because muscle tissue requires more energy to maintain than fat tissue, by building extra muscle you will burn more calories throughout the day, thus helping you burn more fat.
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