Losing 10 lb. can be a very freeing and rewarding experience. Your clothes will fit better, you won't be as out of breath when you walk up stairs, your risk for diseases will go down and you can have greater self-confidence. To do this effectively, you must be willing to make some alterations in your current lifestyle and be disciplined. If all goes well, you can lose those 10 lb. in less than 10 weeks.
Step 1
Find out how many calories you are currently consuming on a daily basis. Track your total intake of liquid and food calories for a full week. Add all the daily totals together and divide by 7 to get a daily average. Use an online source like The Calorie Counter to get accurate caloric amounts.
Step 2
Reduce your daily intake by 250 to 350 calories to create a deficit. Subtract this number from the current daily average that you calculated.
Step 3
Watch your simple sugars, saturated fats and sodium. Avoid foods like cakes, cookies, pies, candy, frozen meals, condiments, processed meats and deep-fried foods.
Step 4
Consume lean sources of protein to fill you up and keep your appetite under control. Chicken breast, lean beef, turkey, eggs, low-fat dairy products, fish, venison and bison are all quality sources of protein. You can also eat tofu if you are a vegetarian.
Step 5
Eat dietary fiber with all your meals to fill you up. Whole grains, beans, fruits and vegetables are all examples of high-fiber foods. Cereals, breads and pastas that are made from whole grains are also high in fiber.
Step 6
Drink nothing but water to keep your calories lowered and to keep your body hydrated. Aim for at least 10 cups a day. and drink it ice cold to give your metabolism a slight lift.
Step 7
Eat small, frequent meals throughout the day to boost your metabolism and prevent overeating. Make your meals a combination of protein and complex carbs. Peanut butter spread across apple slices is a small meal example.
Step 8
Build muscle by doing weight training. Do exercises that target all of your major muscle groups. Chest presses, shoulder presses, back rows, triceps push-downs, bicep curls and leg presses are all examples of exercises. Do three to four sets of 10 to 12 reps, and work out two to three times a week on nonconsecutive days.
Step 9
Perform cardio four to five times a week for 45 to 60 minutes. Running, indoor cycling, aerobics classes, fast-paced walking, stair climbing, elliptical training and cross-country skiing are all examples of exercises you can do.
Step 10
Check your weight after a week. If it has gone down, than keep doing what you are doing. If it has stayed the same, reduce your daily intake by another 250 calories. Keep checking your weight every week. Keep reducing your intake by 250 calories until you start losing weight. Once you start, keep going until you get to your goal of 10 lb.
Tips and Warnings
- Muscle is metabolically active tissue that can cause you to burn calories when you are at rest.
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