The steps on how to lose 10 pounds can be easily followed when you have a weight loss plan that is detailed and scheduled. Weight loss is a challenge for a great number of adults in the U.S. and it seems many simply want to lose those last 10 pounds for good.
While losing any weight is something many individuals would welcome, increasing your goal to 10 pounds can be met with proper planning and diligent physical activity. Consider the information ahead as a guide to how to lose 10 pounds over the course of various times.
How to Lose Weight
When it comes to weight loss you need to consider the basic formula. Your weight loss will depend on the difference between what you eat and what you burn off. This means that you will need to burn off more than what you eat on any given time in order to lose weight. When you burn off more than what you eat, it is generally referred to as a caloric deficit and it is vital to your weight loss success.
If weight loss is something you want, you need to take any action that you can to create a caloric deficit. The larger your deficit means you should, in theory, lose more weight. The challenge for adults is creating this deficit, but once your weight loss plan is in place and you are meeting daily goals, you should be successful.
What are the Current Recommendations for Weight Loss?
Current weight loss recommendations are geared towards slow and gradual weight loss. In particular, the Centers for Disease Control and Prevention (CDC) recommend about one to two pounds of weight loss each week. One to two pounds of weight loss per week is generally recommended as a way to create small lifestyle changes that last for a lifetime. With that said, creating a caloric deficit of about 500 calories each day is critical for your overall weight loss goals.
How Long Should it Take to Lose 10 Pounds?
If you use the guidelines listed above for weight loss, it should be reasonable to lose 10 pounds in about five to ten weeks. However, creating a greater caloric deficit to speed up the process is something that many individuals choose, which can decrease the amount of time it takes for you to meet your overall goals. If losing 10 pounds is your ultimate goal, you should take the following information as a guide to how fast you can achieve this goal in a safe manner.
How to Lose 10 Pounds in a Month
Losing 10 pounds is a common weight loss goal for individuals and it seems losing this much weight can lead to significant health perks. If you currently weight 150 pounds and you lose 10 pounds, this is about seven percent of your entire body weight. Consider the steps you would need to lose 10 pounds in a full month below.
Cut the Calories Through Low Calorie Foods
In order to lose 10 pounds in a month, you should design your weight loss program around cutting about 2-3 pounds per week. In order to do this, you would need to create a caloric deficit of about 1,000 calories each day with diet and exercise. Assuming that your entire weight lost is fat, your goal of 10 pounds in a month is reasonable, but it will take a small amount of effort.
Exercise Every Day
If you want to lose 10 pounds over the course of a month then you will need to exercise and be active. When you think about what it takes to cut at least 1,000 calories from your diet, you should notice that your food consumption will be significantly reduced. With that said, adding exercise and physical activity to your daily life will play a major role. Consider performing exercise that burns about 500 calories per session. Adding 500 calories of calories burned with each workout, in addition to dieting, could create a caloric deficit of about 1,000 calories each day.
30 Minutes of Activity Every Day
In addition to diet and planned exercise, you should aim to be active as well. One of the best ways to be active is to walk each day. Planned walking for at least 30 minutes is a nice way to burn about 300 calories and to avoid sitting time. Consider adding an evening walk with the family to make this a fun activity.
How to Lose 10 Pounds in a Week
In comparison to losing 10 pounds in one month, it takes quite a bit of effort to lose this same amount of weight over the course of a week. In order for this to happen, drastic changes will be needed over an entire week. Take a look at some of the changes below.
Dieting – What to Eat to Lose Weight
There is no way around this, but if you want to know how to lose 10 pounds in a week you will need a diet that allows for this weight loss. Consider cutting out all carbs over the entire week to decrease your overall caloric consumption. The Atkins diet, Paleo, keto, and South Beach diets are all good options for this. In addition to these diet plans, you should consider intermittent fasting techniques that allow for short windows in which you eat. Creating a caloric deficit large enough to lose 10 pounds in a week starts with your diet and cutting what you eat is important for this success.
In addition to cutting your total energy consumption each day, your exercise will be vital to your success. In order to lose 10 pounds in a week, you will need to plan to exercise every day for an hour each day. An hour of exercise should include cardio exercise spread out throughout the week and include high intensity interval training as well. Hour-long workouts are important for increasing your net calorie burn with each workout and the goal with this type of exercise schedule is to give everything you have for an entire week.
The final piece to losing 10 pounds over the course of a week is to be active the entire week. Your task is to avoid sitting for no longer than 30 minutes at any given time. If your career demands long periods of sitting, consider fidgeting and ample sitting breaks to increase your calorie burn. In addition, you should consider ample housework, walking, and even leisure activity at the local park with the family to boost your total calorie burn.
How to Lose 10 Pounds: Is it Safe?
While it is very possible to lose 10 pounds in a week, you need to understand that your entire weight loss will not be fat loss. With that said, your weight loss will be a combination of water, muscle, fat, and added extra loss. This is typically why a slow and gradual weight loss is recommended, as most weight lost during a longer course has better chances of fat being burned instead.
With 10 pounds as your weight loss goal, it generally is safe to lose this much weight. Over the course of a week can have great rewards, but in a general health sense it is best if the weight loss occurred over the course of a month (or 5-10 weeks based off current guidelines).
Final Thoughts on How to Lose 10 Pounds
Losing weight in a short amount of time is everything adults want in a weight loss program. While weight loss feels amazing when you reach your goals, the idea of torturing your body every day can be cumbersome for many. For this reason, fast weight loss efforts may be more effective than year-long programs.
Losing 10 pounds of weight over the course of a week or a month is something you can reach. In order to do this, you should look for additional help to get you the results you desire. Consider using a fitness tracker that calculates your calories burned throughout the day based off your heart rate. If you aim to burn off at least 1,000 calories from your baseline metabolism each day while regulating your diet, it is easy to see that you can lose 10 pounds in a month. Consider the information as a guide to helping you to lose weight in the time frames listed, but make sure to keep the current health authority guidelines in mind as well.