Trying to lose 10 pounds? You may encounter some challenges along the way, as it can be hard to lose weight consistently without yo-yo-ing, but, it is possible if you make lifestyle changes that you're able to stick with.
And you don't have to completely overhaul your life, either. Targeting a few important areas, such as certain diet choices and hydration, you might find that it's not as hard as you'd think to drop some weight. These are my top tips for losing 10 pounds.
1. Start your day with water and continue drinking it all day.
Many people confuse thirst for hunger — especially when that 3 p.m. slump kicks in — so drinking more water throughout the day can help you keep your energy up without eating more. The goal should be to drink about 64 ounces of water a day, but some people may need more.
Plus, if you drink a big glass of water in the morning, it can help you frame your mindset for the day around your health goals. Being hydrated makes it easier to hit the gym and squeeze in a few extra steps throughout the day, and make more nutritious food choices for breakfast. And it can help keep your bowel movements regular.
2. Make protein a priority.
Protein is known to help you feel more satisfied and full for longer, so it's a great way to help yourself to eat less (and therefore lose weight). As a nutrient in the body, it helps build muscle and with blood clotting, and works in tandem with hormones that control hunger and how quickly food leaves your stomach. It also burns more calories when it's being digested than carbs or fat.
Loading up on protein at breakfast can make you feel more satisfied for the rest of the day and even keep cravings at bay at night. You may notice that on days where you eat less protein in the morning, you eat more snacks later in the day.
These high protein breakfast ideas can get you started on your weight loss journey.
3. Eat your greens.
Green veggies get five gold stars. They are packed with fiber and water volume, both of which help you to stay full and regular. They're also loaded with antioxidants which help fight disease and inflammation, and, of course, they’re low in calories.
Fighting inflammation with antioxidants can aid in weight loss. Foods that are high in the antioxidants vitamin C, E and beta carotene may help reduce fat storage by regulating your body's use of the hormone insulin. Greens are an excellent source, but you can also find these compounds in citrus fruits, almonds and sweet potatoes.
My favorite greens are broccoli rabe and spinach, and I recommend getting in greens at least twice a day. During meals, fill up on greens first, and you’ll find that you naturally begin to eat less of the perhaps more "unhealthy" parts of your plate.
4. Make fat your BFF.
Eating fat doesn’t make you fat (overeating anything of course will cause you to gain weight). Actually, it can help make you thin. Fat tastes good and helps to keep you satisfied. It also helps you burn fat by taking fat out of your cells, so you can use it for energy.
As with any food, portion control is key, but be sure to get fat in consistently throughout the day (about 30% of your calories should come from fat). Instead of having a big apple for a snack, have a small apple with two teaspoons of almond butter. And, instead of sugar-laden, fat-free salad dressing go for olive oil and vinegar mixed with herbs and spices.
5. Listen to your body.
Listening to your body is key when it comes to losing weight. Focusing on whole, real foods packed with protein, healthy fat, fiber and antioxidants is crucial (and I’d rather you overeat these foods than chips and dip, and cupcakes) but learning how much to eat by listening to your body is going to be key when it comes to losing weight.
I teach my clients to rate their hunger using the "hunger quotient." This is the number (related to a feeling) to describe how hungry you truly are. You want to aim to be between a 6 and a 4 at the beginning and end of your meals and snacks. A 6 is “slightly hungry” and a 4 is “slightly satisfied.” When meals and snacks are skipped during the day, HQ gets thrown off and it is easy to end up making poor food choices and overeating.
6. End your night with meditation.
Stress affects every aspect of your health, including your weight. Even exercise probably won’t do the trick if stress is throwing your hormones out of whack. Prolonged excess stress not only causes an imbalance in your hormones which leads to weight in the mid-section, but it also increases free radicals (think inflammation), and it can increase emotional eating.
Managing your stress can have a huge effect on your weight-loss efforts. Meditation, even if for five minutes, has been shown to reduce anxiety with every session practiced. So while adding a new fitness routine is vital to your weight-loss goals and chugging water is too, add a stress management tool for maximum effectiveness.
FAQs
Eat your vegetables… and carbs, oils and nuts.
Despite what you may have been led to believe, fruits, vegetables, carbs, dairy, nuts, and olive oil don't cause weight gain, they actually help with weight loss. These are the very foods that should be key weapons in your weight loss arsenal.
What is the healthiest way to lose 10 pounds? ›
11 ways to lose 10 pounds safely
- Calorie deficit.
- Avoid junk food.
- Protein.
- Move more.
- High-intensity cardio.
- Resistance training.
- Intermittent fasting.
- Reduce bloating.
Eat your vegetables… and carbs, oils and nuts.
Despite what you may have been led to believe, fruits, vegetables, carbs, dairy, nuts, and olive oil don't cause weight gain, they actually help with weight loss. These are the very foods that should be key weapons in your weight loss arsenal.
Are fad diets the best way to lose weight? ›
You may be looking for a fast way to lose weight and there's no shortage of 'fad diets' around. These 'diets' may provide short-term results, but they are difficult to sustain and, ultimately, they deprive you of the essential nutrients that only balanced eating can offer.
Is losing 10 pounds in a week realistic and healthy for you? ›
The question “can you lose 10 pounds in a week” is an interesting one: in short, yes it may be possible… but it's not recommended. Losing this amount of weight in such a short span of time could be very dangerous and is not something we would recommend you strive for.
How to lose 10 pounds in 10 days by drinking water? ›
Increase water intake.
Studies show that drinking 16 fluid ounces (470 mL) of water before meals may help you lose weight. This is because water can make you feel fuller, stimulate your metabolism, and help you burn more fat. Drink around 8 glasses of water, or 64 fluid ounces (1.9 L), per day to stay hydrated.
What is the 3 day diet to lose 10 pounds? ›
The military diet, also called the 3-day diet, is a short-term diet that claims to help you lose up to 10 pounds (lbs) (4.5 kilograms) in 1 week. Despite its name, this diet is not associated with the military. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.
What is the best exercise to lose belly fat? ›
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
What is the best natural supplement for weight loss? ›
Supplements for Weight Loss
- Chitosan.
- Chromium Picolinate.
- Conjugated Linoleic Acid (CLA)
- Glucomannan.
- Green Tea Extract.
- Green Coffee Extract.
- Guar Gum.
- Hoodia.
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
8 Ways to Lose Belly Fat and Live a Healthier Life
- Try curbing carbs instead of fats. ...
- Think eating plan, not diet. ...
- Keep moving. ...
- Lift weights. ...
- Become a label reader. ...
- Move away from processed foods. ...
- Focus on the way your clothes fit more than reading a scale. ...
- Hang out with health-focused friends.
Many diets can help you lose weight and offer unique health benefits. Some of the most popular eating plans include the Mediterranean diet, WW (Weight Watchers), the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet.
Do you look different after losing 10 pounds? ›
10 pounds of lost fat may affect your body in different ways, depending on your starting weight, how fast you lost the weight, and the kind of changes that you made to your diet. Some people may notice 10 pounds of weight loss in their lower body first, in their face, or even around their midsection.
What is a realistic timeline to lose 10 pounds? ›
We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks. However, a more realistic timeline is 10 to 24 weeks, since most people don't have hours to devote to walking every day.
What happens to the body after losing 10 pounds? ›
The benefits of moderate weight loss
But even when you're just getting started, you're already improving outcomes for several health-related concerns. After losing only 10 pounds, your blood pressure, blood cholesterol, and blood sugar levels show measurable improvements.
How long should it take to lose 10 pounds? ›
We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks. However, a more realistic timeline is 10 to 24 weeks, since most people don't have hours to devote to walking every day.
Is it realistic to lose 10 pounds in a month? ›
How Much Weight Loss Is Reasonable in a Month? According to the Centers for Disease Control and Prevention, a reasonable and healthy weight-loss goal is one to two pounds per week. In one month, you can anticipate losing between four and eight pounds, and as much as 10 pounds if you follow a pretty strict plan.
Is 10 pounds noticeable weight loss? ›
According to a Canadian study on the social perception of weight loss, "women and men of average height need to lose or gain approximately 10 pounds for anyone to notice the difference in a face," he said.
Can I lose 20 pounds in a month? ›
Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks. This might be possible for larger men.
