For you to lose 10 pounds you need to be prepared for it to take between 5 and 10 weeks. A loss of 1-2 pounds a week is a safe and realistic goal. Write down your goal and why you want to achieve it, this will help you stay motivated.
The best way to lose 10 pounds is by burning more calories than you are consuming (i.e.eating). So you need to exercise, try a combination of strength training and cardio training. Muscles burn calories so the more muscle you have the faster your body will burn calories even when you are sitting or sleeping.
Switch it up a bit add some faster pace/higher intensity into your routine. Work harder for short bursts of time. By doing this you can increase the amount of fat being burnt off and you can also reduce the amount of time you are exercising. If you jog for 40-60mins at a steady pace you can burn the same amount of calories if not more in 25 mins by incorporating interval training.
5-8min warm up 1min reduced intensity 1min high intensity 1 min reduced intensity 1 min high intensity etc continuing for the desired time of the work out. 5-8min cool down
The ratios can be changed so you could do 1min reduced 30 second high intensity etc.
Start working your muscles, do some squats, lunges, push ups, pull ups, rows, shoulder press, the plank. Add weights. Try a circuit training class.
Don’t for get to stretch, hold stretches for 30 seconds and stretch the muscles you are going to use/have used during your exercises.
Look at your diet, a big part of losing weight is looking at what you eat and cutting out a lot of the bad stuff, foods and drinks that are high in fat and sugar, such as biscuits, cakes, sweets, chocolates, fizzy drinks these are very high in fat and sugar and are the main things that cause us to eat more calories than we need. If you consume more calories than you expend these are turned into fat. The estimated average daily calorie requirement is 2000 for women and 2500 for men, this is just an estimate and will depend on your age, weight, height, body composition and levels of activity.
You need to be eating a healthy balanced diet for this to work well.
Bread, rice, potatoes, pasta and other starchy foods 33% Eat plenty, choose wholegrain varieties when you can.
Fruit and vegetables 33% Eat plenty, at least five portions of a variety of fruit and vegetables a day.
Milk and dairy foods 15% Eat some, choose lower fat alternatives whenever possible or eat higher fat versions infrequently or in smaller amounts.
Meat, fish, eggs, beans and other non-dairy sources of protein 12% Eat some, choose lower fat alternatives whenever possible or eat higher fat versions infrequently or in smaller amounts. Aim for at least two portions of fish a week, including a portion of oily fish.
Foods and drinks high in fat and/or sugar 7% Eat just a small amount. When eating foods with fat go for the unsaturated fat.
Eat more regularly, have 5-6 small meals per day instead of 3 large ones. This will stop those cravings in between meals when you want to reach for the high fat high sugar snacks to give you some energy. If you do find yourself eating 3 meals per day as for some families this may be difficult then if you do find yourself needing to snack do so on low GI foods.
Low GI foods:
Foods with a low glycemic index will leave you feeling fuller for longer so they will help prevent you reaching for a biscuit or chocolate bar during the day for that extra boost of energy:
- Raw carrots
- Green beans
- Tomato soup
Drink more water
Lets clear something up quickly, drinking water is not going to make you lose weight it is not a magical elixir. Sometimes when you feel hungry you are in fact just dehydrated. If you drink water regularly throughout the day you will not make the mistake of eating when you only need to drink. If you drink water before a meal you will feel fuller quicker and eat less therefore helping you lose weight. Our body is made up of 75% water and if we don’t have enough water we lose energy.
That’s it, the thing that is going to get you to lose 10 pounds is determined by how much you want to. Action will get you there, if you start exercising today and looking at what you eat and you will lose that 10 pounds.
Remember you need to burn off more calories than you take in, reducing your calorie intake below the estimated daily requirement will have a reverse effect, your body will start to hold on to everything you put in it.
Go for it, remember if you have not exercised for a while or have any known heart conditions then seek advise from your doctor before you start any exercise programme.