There are 3,500 calories in 1 lb. of fat. To lose 10 lbs. of fat, you must burn 35,000 calories more than you consume. You can safely lose about 1 lb. of body weight per week, depending on your current health status and workout schedule, and this equates to a deficit of only 500 calories per day. This caloric deficit can come from eating less food and/or from exercising more. Be sure to track your weight-loss progress through regular weigh-ins and occasionally adjusting your calorie intake and/or energy expenditure to maintain the appropriate calorie deficit.
Track Your Weight
Step 1
Stand on the scale and make note of your weight. Stand on the scale again and verify that there is no change in the value the scale shows. If the values are the same, use that number as your weight. If your first and second measurements do not match, stand on the scale a third time and write the average of the three numbers down in your weight loss journal.
Step 2
Weigh in at least once per week and continue to record your weight in your weight loss journal.
Step 3
Find the difference between your weight from the most recent week to the week before. This is the weight you have lost.
Create An Exercise Plan
Step 1
Select a date 10 weeks from the start of your exercise plan. The date you select will serve as your deadline and will help you keep your weight loss goals on track.
Step 2
Schedule all of your workouts between now and the deadline. Your workouts are just as important as any other business or personal event, and writing them into your schedule will ensure you have the time to exercise.
The American College of Sports Medicine (ACSM) recommends scheduling at least four to five hours of physical activity per week, divided over three to five days. Use these guidelines as a starting point for determining your exercise requirements.
Step 3
Make additions and modifications to your exercise plan to maintain a caloric deficit if you are losing less than 1 lb. of body weight per week. If you are losing more than 1 or 2 lbs. of body weight per week, consider exercising less.
Create An Eating Plan
Step 1
For three days, write down everything you eat and drink in your food journal. Do not make any modifications to your diet just yet.
Step 2
Use your food journal to determine how many calories you consume each day.
Step 3
Reduce your total daily calorie consumption by 400 to 500 calories.
The ACSM recommends a structured meal plan when losing weight, so schedule small meals every two to four hours, eating healthy fats, carbohydrates and proteins with each meal. Use these guidelines as a starting point for determining your nutritional requirements.
Step 4
Reduce, or consider reducing, your caloric intake by an additional 100 calories if you are losing less than 1 lb. of body weight per week, If you are losing more than 1 or 2 lbs. of body weight per week, consider eating more.
Do not increase your physical activity and decrease your calorie intake during the same week. This will create an unhealthy calorie deficit and can lead to fatigue and loss of lean muscle mass.
Tips and Warnings
- Special events, like a birthday, anniversary or holiday, make great deadlines for your weight loss goals. If you find writing down everything you eat and drink too cumbersome, try taking photographs of all your meals instead.
- Start slowly and get your doctor's permission before beginning a workout program. If you feel pain or discomfort, stop exercising and consult your physician. Implementing an effective weight loss plan is not easy. Consult a fitness professional if you have questions or concerns.
Things You'll Need
- Bathroom scale
- Calender or datebook
- Weekly weight loss journal
- Daily food journal
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