If you’re looking for the absolute best exercise and diet plan to lose 10 pounds, then you’ll definitely want to continue reading. I used this exact plan to lose 10 pounds and I didn’t even change my lifestyle much.
Just what you need to reach your weight loss goal of 10 pounds. This ebook was designed in a way that makes it easy for you to lose 10 pounds in a limited period of time.
You’ve finished a diet, you’ve worked out, and you’re excited. You’ve lost 10 pounds! What’s next? The best thing to do is to keep those 10 pounds off. Here are some suggestions to help you stop losing weight and start keeping it off on your quest to be fit.
Exercise And Diet Plan To Lose 10 Pounds
Okay, but first it’s important to note that fast weight loss isn’t always the best (or most sustainable) strategy. Still, life happens and, with it, deadlines, such as a wedding or vacation — both of which can cause unnecessary stress about the way you look. And so, with a big event just around the corner, you’re set on learning how to lose 10 pounds in a month, safely.
In addition to following these safe, research-backed exercise tips and drinking plenty of H20 (which you should always be doing, BTW), adhering to a healthy diet can help you meet your goals, too. This menu of quick, energy-packed dishes can help you lose weight in one month — the healthy and happy way. Simply choose from the meals and snacks below to customize your “lose 10 pounds in a month” diet plan for a total of 1,500 calories a day.
With a pretty strict plan, you can reasonably expect to lose 8 to 10 pounds in one month, but that doesn’t apply if you’re already on a low-calorie diet to begin with. Before diving into this diet, check out how many calories you’re really eating — and how many you should eat based on your activity level, basal metabolic rate, and lifestyle factors. Surprisingly enough, eating too little can hinder your weight loss goals, too. (Also read: How Much Weight Can You Safely Lose In a Month?)
Once you’ve calculated your calorie needs and determined they fit with this nutrition plan, you’ll be right on track to drop 10 lose pounds in a month without experiencing a single case of the hangries
Psst…coffee alone doesn’t count as a healthy breakfast. Instead, choose one of the satisfying and easy recipes below. (But really though, how much coffee is too much?)
Apple-Cinnamon Oatmeal Pancakes
Makes: 4 small pancakes (2 servings)
Ingredients
1/4 cup steel-cut oats
1/3 cup skim milk
1/4 cup grated apple
1 egg, beaten
2 teaspoons wheat germ
1/8 teaspoon cinnamon
1/4 cup plus 2 tablespoons whole-grain pancake mix
2 teaspoons canola oil
1/3 cup Greek yogurt
1 teaspoon brown sugar
Directions
In a medium bowl, combine oats and skim milk and let stand 5 minutes. Add apple and egg.
In small bowl, mix together wheat germ, cinnamon, and pancake mix. Slowly add dry ingredients to oat mixture.
In a medium skillet, heat canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides.
Repeat. Serve with Greek yogurt mixed with brown sugar.
Ham, Egg, and Cheese Sandwich
Ingredients
1 whole-wheat English muffin
1 slice lean uncured ham
1 egg, scrambled
1 tablespoon shredded American cheese
Salt and black pepper, to taste
1/2 cup chopped melon
Directions
Toast a English muffin. On one half, layer 1 slice lean uncured ham and egg mixed with American cheese and seasoned with salt and black pepper.
Top with remaining muffin half and serve with melon. (
Let’s face it, weight loss isn’t easy. It’s even harder when you have an intense goal – such as losing 10 pounds in 10 weeks. Whether you need to drop these pounds for medical reasons, or to look good for a special occasion, it all comes down to how practical your plan is and how disciplined you can be. To be clear, fast weight loss is rarely ever sustainable. Your body can’t handle extreme changes without “fighting back”. You’ll have to deal with lots of cravings, and you may eventually hit a plateau. If your overall plan isn’t very sustainable, the plateau will be your cue to give up on weight loss altogether. You might end up regaining lost weight, not to mention the toll this process might take on your mental health. That said, let’s review the 10 pounds in 2 weeks goal – is it safe? Which lose 10 pounds in 2 weeks workout and diet combination will help you achieve it?
What Is Safe Weight Loss?
According to the Centers for Disease Control (CDC), losing 1 to 2 pounds per week is healthy and sustainable (3). The reason for this recommendation is simple – healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. So people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.
Technically, losing 1 pound of fat requires a deficit of 3,500 calories through diet, exercise or both (2).
For example, if you maintain your current weight eating 2500 calories per day, and you went on a diet that requires you to eat 2000 calories per day (or kept eating 2500 but started exercising to burn 500 calories per day), you’d end up with a total weekly caloric deficit of 3500 calories i.e. 500 calorie deficit per day x 7 days in a week = 3500 calorie deficit. You’d lose exactly 1lb per week. Over 2 weeks of consistent diet and exercise, you’d lose 2lbs.
On the other hand, if you wanted to lose 10 lbs in 2 weeks you’d have to create a much larger deficit. In order to lose 10 pounds in 2 weeks, you’ll likely need to lose 5 pounds in one week. That’s 17,500 calories less than your maintenance amount per week. This translates to a daily deficit of 2500 calories instead of the recommended 500 from before.
Assume you need to consume 2,500 calories a day to maintain your current weight. Losing 10 pounds in 2 weeks through diet alone means you don’t eat alone – a 2 week fast is dangerous and you shouldn’t consider that at all. You can try to meet the weight loss target with a combination of diet and exercise.
No matter how solid your loss of 10 pounds in 2 weeks diet and workout plan is – this rate of weight loss is neither safe nor sustainable. But if after doing the math, you’re still convinced that you need to lose 10 pounds in 2 weeks, here is what you need to know.
How To Lose 10 Pounds In 2 Weeks Workout
This is done by increasing the number of calories that you burn during your workout session, and reducing the total amount of calories that you consume (11). First, calculate your maintenance calories. Set a calorie goal with a deficit of 500-1000 calories. If you’re above average weight you’re able to cut more calories.
For example, someone who is maintaining their current weight eating 3000 calories per day can reduce the calories they eat by slightly more than 1000, and have enough energy for daily workouts. However, someone who is maintaining their current weight with 2,200 calories may not have the same allowance.
Once you’ve set your calorie deficit, add in exercise to burn more calories per day. To lose 10 pounds in 2 weeks, you can cut 500 calories from diet, and burn an additional 2,000 calories through exercise. You’re going to do a lot of exercise to burn 2,000 calories. To put things into perspective, here is a list of calories burned by a 155-pound person per 1 hour of each exercise according to Harvard Health (1):
Lifting weights – 216 – 432 calories
Low impact aerobics (walking, yoga, elliptical) – 396 calories
High impact aerobics (jumping rope, jumping jacks, knee highs) – 504 calories
Swimming – 720 calories
Running – 600 calories
Cycling – 850 calories
See also
5-Day Water Fast: How To Do It, Benefits, And Dangers
The best exercises to lose weight require intense bursts of energy. A workout plan to lose 10 pounds in 2 weeks may involve:
30 minutes of running to burn 300 calories
15 minutes of rope jumping to burn 200 calories
30 minutes of HIIT to burn 400 calories
30 minutes of swimming to burn 350 calories
1 hour of cycling to burn 850 calories
Total calories burned per day – 2,100
These exercises can be spread throughout the day to fit into your schedule. You can vary the specific exercises each day to keep things exciting. On certain days of the week, you can include 3 sets of 10-12 reps of the following exercises to build muscle:
Push-ups
Pull-ups
Weighted squats
Bench press
Deadlifts
Tricep dips
BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
How To Lose 10 Pounds In 2 Weeks Diet
To start, make sure you have a good grasp on how many calories you eat per day. Now subtract 500-1,000 calories from it to create a calorie deficit. Here’s what to eat to lose weight:
Lean Protein
A protein-rich diet is essential for weight loss. Lean proteins like chicken, turkey, and fish can help you feel full while keeping calories low. You should eat at least one protein-rich meal per day.
A diet with a large proportion of protein has been shown to reduce appetite, which helps to control calorie intake (10).
High Fiber Foods
Including enough high fiber vegetables in your diet can also help reduce energy intake and total caloric intake throughout the day. This is because high fiber foods are more satiating (meaning they keep you fuller for longer).
See also
Metabolic Diet Plan 13 Days: Going Full Force On Your Weight Loss Journey
High fiber foods also help slow down digestion so that you feel fuller for longer after eating them. They contain a high amount of water, which fills your stomach and makes you feel full. They’re also chock-full of nutrients like vitamins A, C, E, K, B6, folate, potassium and magnesium (9).
Try to eat 5 servings or per day of fruits and vegetables. Include berries and citrus fruits as often as possible – these have natural fruit sugars that won’t spike insulin levels in the body, making them both filling and delicious.
Complex Carbohydrates
Complex carbohydrates like whole grains, beans, and legumes are a great way to fuel your workouts. Whole grain breads and pastas contain more calories than their refined counterparts, but don’t be afraid of them – they are full of nutrients that boost metabolism (6).
It’s important to eat complex carbs in moderation throughout the day because they have high caloric content. However, if you’re planning a workout or spending some time outside, having some additional energy without feeling weighed down can help you push yourself even further.
Fats
It might seem strange to eat fat when trying to lose weight, but healthy fats, such as those contained in olive oil and nuts, are an essential part of any weight loss plan that involves exercise. Healthy fats contain omega-3 fatty acids, which boost muscle recovery after a workout.
Saturated fat is not good for weight loss because it can raise LDL (bad) cholesterol and contribute to heart disease (5). But there are plenty of healthy foods that do contain saturated fat. It’s best to avoid them as much as possible, but don’t cut them out completely from your diet because they are both essential and hard to find in nature.
Read More: 30-Day Diet Plan For Weight Loss: The Ultimate Cheat Sheet For Shedding Those Stubborn Pounds
See also
Strawberry Diets: Fad Or Sustainable Weight Loss Method?
Drink Water
Water is essential for helping the body metabolize fats for energy instead of carbs. You should drink 8 glasses of water every day. Avoid sugary drinks like soda and fruit juices because they have empty calories without any nutrients or fiber. Try water with lemon or unsweetened tea instead.
Tips To Help You Lose 10 Pounds In 2 Weeks
These tips should help you stick to whichever workout and diet plan you chose:
Do Circuit Training Workouts
The better way to exercise for weight and fat loss is to do interval style resistance training workouts. This will also help boost your metabolism. Studies show that circuit training burns calories during and after the workout (8). It’s also better at burning abdominal fat than cardio exercises.
Don’t Burn Out – Rest And Get Enough Sleep
The goal of weight loss is to improve your health, not to run yourself into the ground. It’s important that you take care of yourself and get enough sleep every night.
The quality of sleep you get can influence how fast or slow you lose weight. While sleeping, your body releases hormones that help regulate energy and metabolism. Getting a better quality of sleep can also decrease cortisol in the body which is known as the stress hormone and this increases belly fat storage (7).
BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
Keep A Food Journal
It’s important to keep track of what you’re eating while you’re on your weight loss journey. You can come up with ideas and plans of what to eat next by writing a food journal. This will also help you stick to your diet plan, because if you’re not aware of the kinds and quantity of foods you’re eating every day, it’ll be harder for you to make other wise choices.
Avoid Mindless Eating
Overeating is often the result of eating mindlessly, i.e. eating while distracted and not being able to stop when you’re full. In some cases, people eat when they are bored.