Losing weight will take awhile, even if you have a small goal to lose 10 pounds. Just because the number of pounds to lose is small does not mean the goal is any less easy. To lose 10 pounds and be able to keep off, a plan needs to be created. With a plan of action, to lose 10 pounds and to lose them the right way should take between 5 and 10 weeks.
Calories Are Key
Weight loss is simple; the amount of calories going in needs to be lower than the amount of calories being burned. A pound of fat is equal to 3500 calories. To figure out how many calories you need in a day, start by figuring out your basal metabolic rate. This is the amount of calories you need to be able to function each day. Next, figure out your activity level so you will know how many calories you are burning each day. By adding these numbers together, you will know how many calories are needed each day to maintain your current weight. To lose weight, there needs to be a caloric deficit. To lose one pound per week, there needs to be 500 calorie deficit. To lose two pounds per week, there needs to be a 1000 calorie deficit.
Change in Eating Habits
Changing your eating habits is the best place to start to reduce calories. This may take a lot of work because making a change in how you have been eating for a long time is never easy. Look for ways to make little changes at first. Eat low-fat instead of regular versions. Add more vegetables to your diet as they are filling and they are low in calories. If this type of change is hard for you to do on your own, look into a weight loss program where they teach you how to make these changes and how to make them a permanent part of your lifestyle.
Exercise and Weight Training
To help the weight loss move along more smoothly, exercise and weight training need to be a part of the routine. The more cardio that is done, the more calories and fat that will be burned. Weight training needs to also be done as muscle also burns fat. The more muscle you have, the more calories that will be burned long after a workout session has ended.
Plan of Attack
In simple terms, losing 10 pounds will take between 5 and 10 weeks depending on how much work you put into it. If you just do a diet change, most likely it will take you longer to lose the weight. By doing a diet change and adding in exercise, the amount of time it will take you to lose that same 10 pounds should be cut in half. Decide what part of your caloric deficit will be part of the diet change and what part of your caloric deficit will be due to the exercise routine. Once these numbers have been established, you will know what you are working towards and what you need to do.