When you are trying to lose weight, you may want to lose it as fast as possible. However, the Centers for Disease Control and Prevention state that a weight loss rate of 1 to 2 lb. per week is considered safe. As such, it will take you from 5 to 10 weeks to safely lose 10 lb. Any weight loss that is more rapid than that means that you will more than likely gain the weight back after your diet is over.
Step 1
Weigh yourself at the beginning of your weight loss program and once per week thereafter. Weigh yourself on the same day of the week and at the same time of day. Chart your weight loss and reward yourself if you meet your goals. Use this chart to keep you motivated throughout your plan.
Step 2
Exercise at least 60 minutes of exercise each day to lose weight, according to Weight-Control Information Network. The exercise should be moderate to vigorous, meaning that you have to work hard to get it done. Swimming, running, weight-resistance exercises and bicycling are good options for losing weight quickly.
Step 3
Eat healthy foods from all of the major food groups, including meat and beans, milk, fruits, vegetables, grains and oils. Visit the USDA's MyPyramid (see Resources) to determine what types of foods you should eat daily. After entering your sex, age and activity level, you will get a listing of the serving size, recommended foods and how many servings of each of the food groups you should eat daily. Low-fat cheese or yogurt, fresh vegetables and nuts are foods that can help you lose weight quickly, as long as they are consumed in moderation.
Step 4
Drink water or low-calorie beverages. Many beverages, such as soft or sugary drinks, contain empty calories that work against your weight loss program.
Tips and Warnings
- Write down your 10-lb. weight loss goal. Set a final date for your weight loss that is at least five weeks away. To determine your weekly goal, divide 10 (the number of pounds you want to lose) by the number of weeks you are giving yourself to lose weight. Put together a support system that includes family and friends who can help you through your weight loss plan. Even though your weight loss goal isn't incredibly large, support is still important. Write everything you eat or drink in a food journal. Do the same for your exercise and activities each day. Enter these foods and activities into the Daily Plate or another calorie counter (see Resources) to find out if you are using more calories than you consume. Maintain your weight once you have lost the 10 lb. The Weight-Control Information Network notes that to maintain your weight, you need 60 to 90 minutes of exercise on most days of the week. You will also have to continue eating healthy foods to maintain your weight.
- Don't use weight loss pills or patches that haven't been approved by the FDA. The FDA has approved the use of Alli, an over the counter version of the prescription drug orlistat, for weight loss.
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