Losing 10 lbs. is a very doable goal, and is one that can be accomplished fairly quickly if you weigh 250 lbs. Setting weight-loss goals in 10 lb. increments can help your stay motivated, because you are likely to meet this goal in a reasonable amount of time. In fact, if you follow a healthy diet and exercise plan, you can lose 10 lbs. in five weeks time.
A 250 lb. female who is moderately active needs about 2,050 calories each day to maintain her weight, according to MayoClinic.com, while a 250 pound male needs approximately 2,450 calories. This means that if you weigh 250 lbs., you must cut 500 calories per day from that amount to lose 1 lb. per week. If you want to lose more than 1 lb. per week, cutting calories below 1,200 is not recommended, so you may need to exercise more.
Video of the Day
If you weigh 250 lbs., you may find that exercising can be difficult, because your back and knees may give you problems. This doesn't mean you should give up, however. Get in the habit of going for an hour-long walk each day, as this will burn an additional 450 calories each day if you walk at a brisk 4 mile per hour pace. If an hour is too long, start with less time, and gradually work your way up. Or you may want to swim or ride a bike -- two activities that are easier on joints. Burn 500 calories a day through exercise, and you'll drop an additional pound every week.
To cut calories by 500 calories a day and not lose out on nutrients, eat a wide variety of fruits and vegetables. Choose colorful ones for the maximum nutritional value, and stay away from more caloric starchy vegetables, such as potatoes and corn. Fill up on lean protein as well. Substitute refined flour and rice for whole grains such as oatmeal, wheat berries and brown rice. The fiber that these whole grains contain, along with that provided by the vegetables, will help to satisfy your appetite.
Don't attempt to lose more than 2 lbs. a week, because quick weight loss is not safe. Extreme diets can lead to malnutrition and cause you to quickly lose your motivation to lose weight. When you lose weight too quickly, you are often simply losing water weight, or worse, muscle. Since muscle helps to keep your metabolism humming, any muscle loss during dieting is likely to cause rebound weight gain when you resume your regular eating habits.