One pound equals 3,500 calories---so losing ten pounds requires you to create a deficit of 35,000 calories through diet and exercise. Ten pounds is a particularly stubborn amount--whether it is weight that has crept up over the past few months, the remainder of a more ambitious weight loss plan or that 10 pounds you've always wanted to lose. With a diligent eating plan and a ramped-up exercise routine, you can expect to lose a safe 1-2 pounds per week. Stick to these habits in the long term to remain at your goal weight.
Step 1
Reduce the amount of calories you consume every day. Cut 500 calories a day---a manageable amount for most people---to lose one pound a week. Identify places in which you can cut back by keeping a food diary, which as a 2008 study in the "American Journal of Preventive Medicine" showed, can help you double your weight loss.
Step 2
Exercise off another 500 calories a day to lose another pound a week. Follow the American College on Sports Medicine guidelines for weight loss and exercise at least one hour a day at a moderate level, for at least five days of the week. Find excuses to move throughout the day to burn even more calories. Give the dog an extra walk. Walk to the store instead of driving.
Step 3
Do not miss meals. Eat small amounts more often to keep your metabolism burning efficiently and your appetite satisfied. Go for three meals containing a serving of fresh produce, 3 oz. of lean protein and a serving of whole grains to total between 300 and 500 calories. Snack once or twice a day on fresh fruit, an ounce of nuts or low fat dairy. Keep these snacks to about 100 calories.
Step 4
Build muscle. Add strength training to your exercise routine to experience an increase in lean muscle mass, which improves your appearance and causes you to burn slightly more calories at rest. Visit a gym or perform circuits of biceps curls, military presses, squats, lunges, push-ups, triceps dips and crunches at home.
Tips and Warnings
- If you have reached a plateau and pounds stubbornly stay put, try shocking your body by changing up your exercise routine by participating in a new cardio activity--bike instead of run, take an aerobics class instead of a walk. Remind yourself that as you lose weight, your body needs fewer calories to operate, so adjust your intake accordingly.
- Please consult a physician before beginning an exercise program.
Things You'll Need
- Fresh produce
- Lean protein
- Nuts
- Whole grains
- Athletic clothing
- Hand weights or access to a gym
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