Timeline to Losing 10 Pounds
Frustrated with the scale, you research “fast weight loss tips.” But how long does it take to lose 10 pounds? Find out this timeline and how to lose the weight once and for all!
Frustrated with the scale, you research "how to lose 10 pounds in 3 days" and "fast weight loss tips." Fad diets, like the military diet, are likely to flood the search engine.
However, nutrition experts encourage to steer clear from such diets claiming you will lose weight so fast. Besides, the military diet meal plan includes hot dogs, ice cream, tuna, other foods that may not create a balanced meal plate.
But losing 10 pounds quickly, yet sustainably, is not out of the question. And shedding weight and body fat can lower heart disease risk, improve blood sugars, and lead to countless other health benefits.
So, how long does it take to lose 10 pounds? Find out this timeline and how to lose the weight once and for all!
How Do I 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 5 pounds daily based on diet. This is due to bathroom patterns and hydration status that ebb and flow water weight. 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 calorie deficit. Most nutrition experts encourage losing no more than one to two pounds in a week unless guided by a healthcare professional.
If following and desiring that weight loss pace, losing 10 pounds takes an average of two months:
1 to 2 pounds per week X 4 weeks in a month = 4 to 8 pound loss
4 to 8 pounds X 2 months = 8 to 16 pounds
It is likewise important to note, though, people with more weight to lose are more likely to drop weight faster. For instance, someone trying to lose 50 pounds will likely lose 10 pounds faster than someone with 15 pounds to lose.
Long-Term Weight Loss Success
From tracking food intake to eating based on hunger, use this weight loss advice for long-term success!
1. Start tracking food intake in a food journal.
Especially when embarking on a weight loss journey, starting a food journal can be highly beneficial. A study has shown people who kept a food log lost twice as much weight as people who did not!
Tracking food intake helps increase awareness of dietary patterns, including frequency and volume of food intake. When logging be as specific and detailed as possible. Include condiments, beverages, and small candies as well, as these can easily add up over an entire week.
2. Choose colorful foods.
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.
3. Slow down at mealtimes.
Did you know it takes about 20 minutes for the brain to recognize satiation and stomach to feel full? That being said, eating quickly can compromise satiety cues and increase the risk of overeating.
So rather than eating too fast, slow down at mealtimes. Do so by chewing 10 times before swallowing, putting the fork down between bites, and savoring the flavor of foods.
Also, choose food and snack items that need a little extra work beyond opening a chip bag. Peeling oranges and de-shelling seeds are just a few ideas to slow down the eating process.
4. Eat based on hunger rather than cravings.
Unlike cravings, which are often based on psychological desire, hunger is a physical need for food. Hunger is often not exclusive to one food and people likely feel satisfied after eating. If left unmanaged, hunger results in a growling stomach, headache, and loss of energy.
Using mindful eating is a growing weight loss tip for portion control. Instead of focusing on the quantity of food, mindfulness promotes abiding by the body's cues of hunger and satiety.
To practice mindful eating, start noticing whether or not the body is actually hungry or experiencing a craving. Eat foods that nourish the body and avoid any distractions during mealtime. Say no to TV snacking and meals and welcome the dinner table.
5. Use smaller plates for meals.
Finishing everything on the plate reduces food waste, but it can result in overeating if meals are served on larger plates. So to keep portions in check, use smaller plates for mealtimes.
Begin looking at the size of your current plate. If larger than a frisbee, it is probably too large and properly-sized portions look small. Look for a plate about 8 inches or less in diameter to retrain your eyes to the right portion size.
Using smaller spoons to eat desserts can also help you savor the flavor of a smaller portion in a smaller bowl. The decadent flavor is likely to last longer, too!
6. Keep the body hydrated with water.
Thirst is often mistaken for hunger, leading hands into the pantry instead of onto a water glass. Drinking water is critical for digestion, 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. Limit fruit juice, energy drinks, and other beverages laden in sugar as well.
7. Defeat the snack attack.
Snacks tend to be the first to go when dieting, as ridding them is a simple way to cut out calories. However, this is not necessary! (This does not grant the permission to continue heading to the vending machine, though…)
Snacks should mostly be rich in protein due to its high satiety factor. Pairing with fiber and healthy fat can further help the body feel full. Easy and healthy snack ideas include nuts, an apple with peanut butter, and yogurt and berries.
To ease a busy morning, pack healthy snacks for the next day. Take them to work or while running errands to curb hunger when it starts to surface.
8. Make exercise an enjoyable part of your lifestyle.
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.
Fun ways to get active include taking a Zumba class with friends or playing 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!
9. Manage stress on an ongoing basis.
First off, the body releases the stress hormone cortisol when stressed. Cortisol puts the body in starvation mode, which encourages the body stores fuel and belly fat. Emotion-based eating can also 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, lifting weights, practicing yoga, or talking with a close friend.
10. Ensure adequate sleep each night.
While most people associate diet and exercise to health, the importance of sleep should not be discounted. There is a strong link between lack of sleep and weight gain, as sleep deprivation can heighten cravings toward comfort foods. Plummeted energy can be a consequence, too.
The National Sleep Foundation recommends adults sleep 7 to 9 hours of quality sleep each night. Doing so can help reach weight loss goals, amongst other physical and mental benefits.
11. Grow and maintain a strong support system.
Research suggests strong support systems lead to better weight management outcomes. This includes at individual and community levels.
Find support in family members, friends, coworkers, and neighbors. Online and community support groups can likewise be beneficial.