Ten to 12 weeks from now, you can weigh 10 lbs. less. Even better, you can still weigh 10 lbs. less six months or a year from now. To effect long-term weight loss, incorporate gradual changes in your diet and activity levels. A healthy shift in your lifestyle habits makes the difference between temporary satisfaction and long-term healthy weight.
Identification
To lose 10 lbs., you need to create a deficit of 35,000 calories. That sounds like a lot, but is easily managed by trimming 390 calories a day for three months or 292 calories a day for four months. Establish a calorie deficit by eating fewer calories, increasing activity or, more effectively, by combining the two strategies.
Expert Insight
The National Heart, Lung and Blood Institute provides interesting insight into eating patterns. It turns out that people habitually eat around the same amount of food each day, in terms of volume. This indicates that food weight, not calorie intake, is the prevailing factor in hunger satisfaction. You can actually lose weight eating your usual amount of food if you make smarter choices.
Function
An effective weight management plan trims calories without causing you to feel deprived. Small changes in your diet make a difference in your caloric intake. The Centers for Disease Control and Prevention recommends that you substitute low-calorie alternatives for high-calorie foods to trim calories without eating less. For example, 1 cup of minestrone provides only 112 calories, while the same size serving of mushroom bisque packs 400 calories. Substituting 16 baby carrots for 1.5 oz. of pretzels saves you 87 calories, according to the CDC. Swapping from full-fat milk to skim milk trims 60 calories per cup. A 30-minute walk burns approximately 140 calories, depending on your weight.
Features
Even if you eat healthy most of the time already, a few adjustments in your diet can help you reach your weight goal. To cut calories by 300 to 400 per day, you need to look for healthy substitutions rather than skip meals. Trim calories by choosing diet-friendly cooking methods, such as baking or grilling. Use fats sparingly and avoid fried foods. Limit your intake of sugar and opt for fresh, whole foods as often as possible. Over the course of a week, a daily 30-minute workout at moderate-intensity exercise can burn 900 calories or more.
Time Frame
Realistically, you should allow yourself at least 10 weeks to lose 10 pounds. To reach your weight goal in 10 weeks, you need a daily deficit of 500 calories. It may take longer to lose the weight, depending on your intake and exercise targets. Set diet and activity goals that you know you can stick with. Even after you lose the weight, you need to monitor your food intake and keep up the exercise.
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