Faster is not always better, and this also pertains to weight loss. Although losing 10 pounds in just a few days might seem tempting, the drastic measures this requires are often hard to maintain and you're likely to gain the weight back. According to the Weight-Control Information Network, fast weight loss can even result in gallstones, heart problems and nutritional deficiencies. When all is said and done, slow and steady wins the race.
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Healthy Weight Loss
A gradual weight-loss rate of 1 to 2 pounds per week is recommended by the Centers for Disease Control and Prevention. Weight loss at this rate is safe and healthy, and easily becomes a part of your lifestyle. At this expert-recommended weight-loss rate you can lose 10 pounds in five to 10 weeks.
Creating a Caloric Deficit
A daily deficit of 500 to 1,000 calories is needed to lose 1 to 2 pounds per week. Although this deficit can come from dietary changes, the American Council on Exercise recommends combining diet and exercise. Exercise gives you the weight loss edge; it helps you keep the weight off. Aim to do 150 to 300 minutes of moderate cardio per week and perform strength training on two days.