It may seem impossible to lose weight in ten weeks, but if you break it down, you only need to lose two pounds per week. This is a fairly attainable goal with a healthy weight loss rate that will boost your chances of keeping the weight off in the long run.
How Much Weight Can I Lose In 10 Weeks?
Cardio exercise burns calories, which is an important part of any weight loss plan. According to the US Department of Health and Human Services, everyone should get at least 150 minutes of moderate-intensity exercise every week, per the US Department of Health and Human Services. Aim for a minimum of 300 minutes, or five hours, of exercise per week to lose weight.
You must expend 3,500 calories more than you consume in order to lose one pound. The number of calories you burn during a cardio workout depends on the activity you choose, the intensity of your workout, and your body weight.
What kind of cardiovascular exercise should you do? Make sure you pick something you’ll enjoy enough to persist with it and don’t be afraid to switch up your routines. In terms of calories burned per hour, the Harvard Health Publishing estimates are as follows:
The more calories you burn for a specific activity, the heavier you become:
- At a speed of six miles per hour, you’ll burn 600 to 888 calories.
- 240–356 calories per hour of water aerobics.
- Calories burned on an elliptical trainer range from 540 to 800.
- Using a stair stepper, you can burn anything from 360 to 532 calories.
- Swimming laps can burn anything from 600 to 888 calories.
Develop Lean Muscle
Muscle-strengthening workouts are just as crucial for weight loss as they are for your health. At least twice a week, work on all of your major muscle groups. This allows you to retain and increase lean muscle mass while still burning fat.
If you have a gym membership or a home gym, lifting weights is a fantastic way to improve your muscles. Other equipment, such as resistance bands, or even body-weight exercises like push-ups, sit-ups, and squats, can be used to supplement strength training.
Each exercise should have at least one set of eight to twelve repetitions. Increase the weight or resistance after two or three sets to ensure you’re still pushing yourself.
Diet Plan for 10 Weeks
If your calorie consumption was adequate to maintain your weight before beginning exercise, you may be able to lose weight solely by exercise. Reduced caloric intake, on the other hand, increases your chances of success.
Make sure the changes you make to your diet plan for significant weight loss are both nutritious and long-term. Otherwise, you may discover that once the diet is over, you gain the weight back.
Concentrate on eating a diet rich in lean meats, fruits and vegetables, and complex carbohydrates. Foods high in salt, saturated and trans fats, and added sugar should be avoided. Make sure you keep track of your portions. Even if you eat nutritious foods, if your portions are excessively large, you may be consuming too many calories to lose weight.
If you discover that cutting calories makes you hungry, try modifying the foods you eat. Fullness is tied to the amount of food you eat rather than the calories in that food.
According to the Centers for Disease Control and Prevention. Consider the following alternatives:
- Soups are made with broth rather than cream.
- Instead of pretzels, chips, or crackers, try carrot and celery sticks with hummus.
- Instead of conventional ground beef, use extra-lean ground beef.
- Instead of full-fat dairy, choose low-fat dairy.
- Instead of fried vegetables or French fries, use steamed vegetables.
Weight Loss Advice
There are many different ways to lose weight, but the basic principle is the same: eat healthier and exercise more. Don’t be swayed by fad diets or exercise crazes. Instead, select eating habits that are compatible with your lifestyle and do exercises that you enjoy.
The National Institutes of Health suggests a number of weight-loss strategies, including:
1. Calories Are Being Counted.
Although everyone is different, the National Institutes of Health suggests that women consume 1,000 to 1,200 calories per day and men consume around 1,600 calories per day. When your body consumes fewer calories than it expends, you lose weight. If you cut your overall calorie intake by 500 to 1,000 calories each day, you’ll lose one to two pounds per week.
2. Concentrate On Nutrients Rather Than Calories
On the other hand, fresh, whole foods are typically more nutritious than manufactured “diet” items. Low-calorie isn’t always healthy! It’s also critical to eat enough food each day so that your body doesn’t believe it is hungry, causing your metabolism to slow down. Concentrate on a well-balanced diet rich in lean protein, fresh vegetables, complete, unprocessed carbohydrate and fruit sources, and unsaturated fats in small amounts.
3. Aim For A Variety Of Workouts
Don’t let cardio become your exclusive source of exercise. Rather, make sure your workout combines resistance training (either with your own bodyweight or with actual weights), cardio, and plenty of stretching. You keep your body guessing and your metabolism going even when you’re done with your workout. Exercise for 30 to 90 minutes every day, and give your body at least one full day off each week to repair and rest.
No, I’m serious. Getting a full seven to nine hours of sleep every night can really aid weight loss. When you don’t get enough sleep, your metabolism slows down, and the hormones that drive appetite rise, making you crave more food.
5. Make Use Of Technology
Technology might be a fun way to lose weight. Installing a free calorie-counting app can help you know what’s in the foods you eat and remove the uncertainty while eating out. Other digital tools, such as a FitBit, might help you get more physical exercise into your day and perhaps start a friendly competition with your friends.
6. Drink Plenty Of Water
It’s preferable if there’s a lot of water. Replace any unhealthy beverages with water, such as sugary drinks or soda. Water will aid in the maintenance of your metabolism, the removal of toxins, and the prevention of your body mistaking dehydration for hunger.
7. Consider Seeking Medical Assistance
For certain people, weight-loss operations and procedures may be appropriate and beneficial. If you’re overweight, talk to your doctor about whether you’re a good candidate for weight loss surgery.
Related: Tips for losing weight over 6 months
The secret to losing weight successfully is to remember that gradual weight loss is better for your body than a dramatic shift. Even as early as the first week, if you’re following healthy weight loss routines, you should reduce your water weight loss while boosting your fat weight loss. Keep in mind that your primary goal should be to adopt a healthy lifestyle rather than simply lose weight.
If you don’t see results right away, stick to your good eating habits and exercise routine. Everyone loses weight in their own unique way. Don’t give up if you’re having a bad day. Progress is accomplished gradually, rather than being wrecked by a late-night ice cream binge.