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Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

How Long Does It Take to Lose 10 Pounds?

Although the thought of losing 10 pounds is appealing, the follow through may be dominated by a knowledge deficit, lack of motivation, or potential fear. But when better understanding the process of weight loss and implementing efficient tips, you can lose ten pounds (and keep it off) once and for all!


How Long Does It Take to Lose 10 Pounds?

Although a solidified answer to the question would be ideal, there are multiple considerations when it comes to weight loss. First off, weight can fluctuate up to five pounds daily based on diet, hydration status, and bathroom habits. For actual fat loss, losing 10 pounds varies based on a number of factors, including body composition, gender, and age. Simply put, losing one pound of fat requires a 3,500 caloric reduction, with most nutrition experts encouraging individuals to lose no more than one to two pounds per week unless guided or instructed by a healthcare professional. If following and desiring that weight loss pace, losing 10 pounds takes an average of two months; one to two pounds per week times four weeks in a month equals a four to eight-pound loss, doubled to eight to 16 pounds across a two-month span.

How to Lose Ten Pounds (And Keep It Off!)

Start A Food Journal
Especially when embarking on a weight loss journey, starting a food journal can be highly beneficial. Tracking food intake helps increase awareness of dietary patterns, including how often you eat and how much of it you consume. Learn more about the benefits of food journaling here.

Choose Color
Choosing foods vibrant in color, rather than processed and purchased from a box, is a simple approach to obtain critical nutrients. Comprise half the plate with color helps ensure adequate fiber, vitamins, and minerals while naturally keeping calories in check.

Eat Based On Hunger
Whether based on emotions or boredom, eating beyond true hunger can quickly add up unnecessary calories. Individuals are encouraged to practice intuitive and mindful eating, predominately identifying true hunger and satiety cues, slowing down at mealtimes, and using the senses to appreciate the smells, flavors, textures, etc. of the food at hand.

Manage Stress
As mentioned above, emotion-based eating can pack on unwanted calories and fuels the risk of a binge. Combat against emotional eating by managing stress or other influences that are fueling emotions. Stress-relieving techniques may include taking a walk or hike, lifting weights, moving through yoga poses, or talking with a close friend or family member.

Keep Hydrated
Thirst is often mistaken for hunger, leading hands into the pantry instead of onto a water glass. Water is critical for efficient digestive processes, along with increasing satiety to reduce the risk of overeating at meals. Healthy adults are encouraged to drink at least eight, 8-ounce glasses of water per day. Increase water intake with these easy hacks and recipes and ideas to offer flavor.

Defeat the Snack Attack
Snacks are generally the first to go when starting a diet, as cutting out snacks may be one of the simplest ways to cut out calories, though may not be necessary. By avoiding these common mistakes, weight loss and snacking coexist.

Make Exercise Fun
Exercise is an integral component of successful weight loss, though is often attributed as a chore. But workouts can be much more than hours spent at a gym and can be enjoyable! From an upbeat Zumba class with friends to a friendly game of kickball with family, the importance of getting active is not exactly how you do it, but that you do and enjoy it.

Sleep It Off
While most people associate diet and exercise to health, the importance of sleep should not be discounted. Sleep plays a cohering role for weight loss, as sleep deprivation may cause hormone imbalances and a reduction in energy levels and metabolism further described here. The National Sleep Foundation recommends adults should sleep for seven to nine hours of quality sleep each night.

Written By Sydney Lappe, MS, RDN. Published on July 07, 2017. Updated on May 10, 2019.


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