Gaining weight is a problem that doesn't just affect fitting into your favorite clothing --- it's also a health concern. Overweight and obesity increases your risk for stroke, sleep apnea, diabetes and high cholesterol, according to the U.S. Department of Health and Human Services. If you want to drop 10 lbs., you don't need expensive gym equipment or complicated exercises. Cutting calorie intake and boosting physical activity will help you accomplish your goals.
Weight Loss Goals
The fastest weight loss recommended is 1 to 2 lbs. weekly, according to MedlinePlus. To lose 10 lbs. at that rate would take about five to 10 weeks. Because a pound of fat equals 3,500 calories, you need to shed 3,500 calories for each pound of fat you want to lose. The easiest way to accomplish this is through exercise and diet modifications. For example, work out to burn 300 calories and cut calorie intake by 700 daily for a 2 lb. weekly weight loss. Discuss a safe weight loss goal with your doctor.
Diet Modifications
Lose 10 lbs. by cutting calorie consumption. Select foods that are high in fiber and low in calories. This allows you to feel satisfied without eating high calorie foods. Fruits, vegetables and whole-grains are a few options. Also, eat lean protein and low-fat dairy products. Special foods, such as those high in omega-3 fatty acid, help improve your metabolism, resulting in faster weight loss, according to "Fitness" magazine. Salmon, tuna and flaxseed are a few foods high in omega-3 fatty acids. Foods high in monounsaturated fats such as avocados, olive oil and nuts also positively affect your metabolism.
Interval Training
You need at least 30 minutes of cardio activity to shed body fat. Make the most out of your workout sessions by selecting an interval training approach. With interval training, you alternate two different types of activities, moderate and vigorous. Start out with a moderate activity, such as walking quickly. After a few minutes, alternate to a vigorous activity, such as jogging or running. Rotate between the two activities for at least 30 minutes.
Circuit Training
Circuit training is another approach that allows you to maximize your results and lose 10 lbs. quickly. Circuit training burns 30 percent more calories than traditional strength training sessions, according to "Fitness" magazine. Start out with a strength training exercise, such as leg lunges. Then, alternate to a vigorous activity, such as jumping jacks or running. Select a new strength training exercise for each new circuit, with little rest between circuits. Circuit train for at least 30 minutes.
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