How to Lose 10 Pounds the Healthy Way
Reaching a healthy weight has many benefits that come with it--better sleep, less stress, and increased energy. In order to lose ten pounds the healthy way, there are many relatively easy changes that can be made daily. These changes can lead to a ten pound loss within a 4 to 6 week period. It is recommended that weight loss not exceed 2.5 pounds per week.
Things You'll Need
- Gym/Place to Workout
- Food Diary
- Healthy Food
- Motivational Photos and Quotes
- Measuring Tape
- Scale
Instructions
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Eat better. This is the most important guideline when trying to lose ten pounds in a healthy way. Counting calories is an easy method when it comes to eating better. Women who are active and trying to lose weight should eat between 1200 to 1600 calories per day. Active men may eat up to 1800 to 2200 calories per day. However, these numbers depend on height, weight, and activity level.
Besides counting calories, eating the daily recommended servings of fruits and vegetables, along with avoiding fried foods and desserts will also greatly speed up weight loss efforts. -
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Exercise more. Exercise 30 to 60 minutes per day for 5 days per week. The shorter amount of time spent, the more vigorous the exercise needs to be.
There are many activities that count as a workout--- examples include using a treadmill or elliptical machine, fitness classes (such as kickboxing and spinning), an intense yoga session, or weight lifting. Vary workouts to keep them interesting. -
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Sleep more. The easiest thing that can be done during the ten pound weight loss period is to simply sleep more. WebMD states that when people sleep less, their craving for high carb and calorie foods increase. This is due to increased levels of the hormones leptin and ghrelin, which were shown to promote overeating.
Besides affecting the production of hormones, sleeping more also essentially means that there is less time spent awake, therefore reducing the chances of overeating. -
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Track weight, diet, and exercise. Keeping a diet journal or log with space for a daily record of calories and food consumed, along with what type of exercise and the duration, greatly contributes to weight loss. This serves as a reminder of daily activities and takes an unbiased look at what has really been eaten.
The diet journal can also keep a record of weekly weigh-ins, which helps keep track of the progression to the ten pound goal. Also taking arms, legs, waist, and hip measurements with a measuring tape can help track how the body is physically changing. -
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Stay motivated. Staying motivated to lose those ten pounds is the hardest part of the weight loss routine. Putting up pictures that are a mixture of unflattering and inspirational on the bathroom mirror or refrigerator will help calm those temptations to overeat.
Other visual cues that can help promote a new exercise and eating routine include purchasing a wall calendar to mark off each day with an "X" for every workout completed and keeping inspirational quotes on motivation & accomplishment around in the car, office, or by the home computer. These visual reminders will serve as a gentle reminder to stay on track.
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