How would you like to lose 10 pounds? Ten weeks from this Friday marks the unofficial start of summer...Memorial Day weekend. Pools will open up; people will flock to the lakes, oceans, and resorts; and our bathing suits will come out of hibernation.It’s only 10 weeks away! But there’s good news: We still have time to trim down a bit and feel great about ourselves before we grab our beach towels and run out the door.
It’s easy to get overwhelmed with large goals & the calendar has a way of creeping up on us, but 10 weeks is a manageable time frame. If you set your mind to it NOW, you can safely lose 10 pounds in 10 weeks. It won’t require any pills, expensive diet foods, or even gym memberships, but it will require your commitment and dedication. Sound good? Great! Let’s get started….
In order to shed 10 pounds in 10 weeks it’s going to require that you eat 500 less calories per day than you burn. And while that may seem like a lot, there’s a short-cut…exercise! Let’s say that your Basal Metabolic Rate (BMR) is 1,800 calories per day…eating 1,300 calories a day is pretty tough. But now let’s say that you do 15 minutes of calisthenics in the morning (-100 calories) and walk for 30 minutes at lunch (-200 calories)…you can now eat 1,600 calories and still meet your goal. Try jogging or some evening work-outs and you might just surpass your goal!
Losing weight can be so frustrating because results takes time, and slight fluctuations in hydration can mask our short-term weight loss. The key is to stay the course. It’s only 10 weeks. If you honestly record all of your food in a food log and your exercise with it…you can lose 10 pounds in 10 weeks without starving yourself or creating too much discomfort. The other benefit of losing weight gradually, is that after 10 weeks you’ll probably keep going with your new habits and new exercise routine and have a few healthier habits for life!
So…what should you do on those party weekends or special occasions? Does that mark the end of the effort? It doesn’t have to…just plan ahead! If you know that you’re going out to dinner, have a few pieces of fruit and some crackers for lunch. Another way to cut down on calories…Get out of the kitchen! I can easily devour hundreds of calories while setting the table for dinner when I come from work (I know…I know…I get an earful from “the cook” every time that I do it ;-). Another tip: pack a lunch if you usually eat out…this alone can save money and pounds!
If you’re committed to really making this work, you’ll write down every morsel and snack. This will eventually make the snacking subside and the pounds will disappear with it. It will also cause you to make better choices like, water instead of soda, one cookie instead of three, etc... You’ll notice lots of creative ways to cut down on calories…and you’ll also find that most of these ways are healthy (fruits, vegetables, foods high in fiber, etc…). Be patient, though - it does take time to see results….but it’s well worth the wait. Take it one day at a time and before you know it…you’ll be 10 pounds lighter, sitting by the pool! See the Fitness resources page for the calculators, nutritional data, templates, and all the tools that you need to get started. Here’s to a great summertime!
You can find Lose 10 Pounds and other motivational fitness information in the March 2007 article of The Bullhorn. You can sign up for this free monthly e-zine below.