A weight loss of 2 lbs. per week is the maximum recommended rate for healthy weight loss. You typically experience higher rates of weight loss during the first two weeks on a weight-loss program and then taper off to a more steady rate. Although five weeks of steady weight loss is enough time to lose 10 lbs., successfully accomplishing your goal will require an investment of time in meal planning and preparation, as well as a commitment to exercise.
Step 1
Identify how many calories you need per day to maintain your current weight. Your basal metabolic rate indicates the number of calories you need for weight maintenance without factoring in exercise. The formula for determining your basal metabolic rate, which accounts for 60 to 70 percent of the calories your body burns, is based on gender and body weight, according to the National Institutes of Health. Multiply your body weight by 10 and add two times your body weight to that number if you're a man. For women, multiply body weight by 10 and add your body weight to the value.
Step 2
Aim for a daily deficit of 1,000 calories to lose 2 lbs. per week, starting on day one. Men need a minimum of 1,500 calories daily and women need a minimum of 1,200 for healthy weight loss, according to Medline Plus. You can create a calorie deficit through a combination of limiting calorie intake and increasing your physical activity. If your basal metabolic rate indicates that you need 1,650 calories a day to maintain your weight, for example, you can limit your daily intake to 1,200 calories and burn 450 calories through exercise to establish a deficit of 1,000 calories.
Step 3
Plan healthy meals in advance. Make sure your meals include a mix of fruits and vegetables, lean proteins, whole grains and low-fat dairy. A balanced diet gets 10 to 35 percent of calories from protein, no more than 30 percent from fats and 45 to 65 percent from carbohydrates with a focus on complex carbohydrates, according to the National Institutes of Health.
Step 4
Exercise three to five times a week. If you are already physically active, aim for five aerobic workouts per week. If you're just getting started, gradually introduce exercise into your routine. Start with two sessions per week of low- to moderate-intensity exercise. Increase to three weekly workouts during week three of your weight-loss plan. Ideally, moderate-intensity workouts should last at least 30 minutes and high-intensity workouts at least 20 minutes. You get the same benefit from shorter bouts of exercise throughout the day, as long as each session is at least 10 minutes, according to the American College of Sports Medicine.
Tips and Warnings
- Losing 10 lbs. in five weeks requires a daily commitment to exercise and limiting caloric intake. If the strict regimen necessary for losing 2 lbs. each week is not realistic for you or you feel hungry or fatigued, re-evaluate your goal. Giving yourself a few more weeks to reach your weight goal may be more appropriate.
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