So, 10 weeks is something like 75 days and well you ( I ) could lose some weight. At two to five pounds per week you would lose either 20 to 50lbs total ...who doesn't want to do that ?
Unless Jillian Michaels is giving free advice and training sessions I would rather ask you to just google your own work out session but here is the first one that came up for me ...enjoy!
The 10-week Weight Loss Challenge!
- Define your Goal
Since the timeline has been established (10 weeks), we now have to figure out what our weight loss goal should be within that time frame. I’d recommend 1 pound of weight loss per week. One pound is aggressive enough to see significant results by the end, but safe enough not to disrupt your life too much. I know you want to lose weight fast, but you also want to keep it off, right? A pound of fat is equal to 3,500 calories. There are 7 days per week…so we need to burn 500 calories more each day than we eat. Sound good? On to Step 2.
- How many calories do I burn each day?
The amount of calories that you burn each day is called your Basal Metabolic Rate (BMR). Click the preceding link for a calculator and further explanation. Your BMR reflects your body’s calorie needs in order to maintain your current weight. Let’s say, for example, that your BMR is 2,000 calories per day. Subtract 500 calories and your goal would be 1,500 calories a day. Do you want to be able to eat more and still lose weight? See the next step!
- Exercise…the weight loss accelerator!
If you truly want to lose weight fast…the right way…exercise must be part of the solution. Let’s take the above example of a BMR of 2,000 calories per day. Now add in 15 minutes of morning calisthenics and a 2-mile walk or jog…and your body is now burning 2,300 calories per day. So, using the same example, you can eat 1,800 calories and still meet your 10-pound weight loss goal! There’s another free calculator on the Calories Burned by Exercise page that can help you figure out these numbers. If you’re a walker, have you thought about starting to jog or run? There’s a nice 10-week beginner running plan that gradually steps up your mileage in just 3 weekly workouts so that you’ll be running 3 miles by the end of the plan. Running is a great calorie burner and a fun hobby…check out the preceding link, if interested in starting.There's no better way to lose weight fast than by becoming a runner!
- Food: How much & what kinds?
I don’t know about you, but there's no way I could give up my favorite junky foods...forever. Cutting back…sure…that’s OK. Declaring that I’ll never eat chocolate again…that’s just not realistic. Your plan should be a mixture of portion adjustments and replacing junky foods with healthier foods. The best way to approach your calorie counting is to start a food log. Start each day off with a negative number (your BMR). As you eat foods, add in their calorie value. As you exercise, subtract that value. Your goal is to end each day with a -500 value. If there’s a wedding, party, or otherwise glutinous affair coming up…perhaps you try to get a few -700 days so that you have some more eating freedom during the party. As long as you reach a -3,500 for the week…you’ll meet your goal. Make sure you keep an honest food log, though! In order to lose weight fast, you need to take it one calorie at at a time. Add every cookie or cracker…count out the chips and pretzels for the serving size. It may be a tedious at first, but you’ll get really good at estimating calories of various foods with practice. Use these free tools to assist you with your eating choices: nutritional value charts, fast food calories, food log template, counting calories advice, good snacks, and high fiber foods .
- Final Step: Be Patient & Persistent
When we put our hard work and effort into something, we want results and we usually want them NOW. This 10-week challenge is the best way to lose weight fast, but it takes patience if you want long-term results. The changes that you’re now starting will take time…as do all significant accomplishments in life. So don’t get frustrated when the bathroom scale seems to stall for a week or two. You’ll be able to see and feel the results in just a few weeks. Something else to think about…that 10 pounds of fat that you’re going to lose in the next 10 weeks is enough to fill up a gallon milk jug and then some! That’s a significant amount of weight loss and it’ll make a noticeable difference in your appearance. So, be patient and know that great results await you at the end!
In summary, if you want to lose weight fast you shouldn't have to spend any money or radically change your habits overnight. Most of the diets based on these principals usually fail. Take your time and do your homework on weight loss and healthy long-term habits and hopefully you’ll find that it’s best to gradually adopt and implement the health habits discussed above. Now that you’ve started…good luck! Keep up the hard work and take it one day at a time.