How Many Calories To Lose 10 Pounds In A Month

How Many Calories To Lose 10 Pounds In A Month – You need to burn a total of 35,000 extra calories to lose 10 pounds of fat. This means you need to burn more than you eat, creating a caloric deficit. The maximum you should try to lose safely in a week is 2 pounds, which means you can reach your target weight in about six weeks. Log everything you eat, including breakfast, to find out how much you eat per day, and track your physical activity.

How many calories your body needs depends on your age, gender, and level of physical activity. In general, you want to reduce your caloric intake by 500 calories per day to lose 10 pounds in 10 weeks, or about 830 calories to lose 10 pounds in six weeks. Another factor that can affect your basal metabolic rate, or BMR, is the rate at which your body burns calories at rest. You can use an online BMR calculator to find this number. Always consult your doctor before beginning any dietary program.

How Many Calories To Lose 10 Pounds In A Month

How Many Calories To Lose 10 Pounds In A Month

Your daily calorie deficit may be due to a combination of diet and exercise; For example, eating 500 fewer calories a day and burning 250 calories through exercise. If you weigh 155 pounds, you can burn about 300 calories in an hour of walking at 3.5 miles per hour or 30 minutes of cycling or walking at 12 miles per hour. Diet Blog Lose 10 pounds in 2 weeks Exercise and diet plan – How to lose weight safely and quickly

How To Lose 10 Pounds In 2 Weeks Easily

Let’s face it, losing weight is not easy. It’s even harder when you have an ambitious goal – like losing 10 pounds in 10 weeks. Whether you want to lose those pounds for medical reasons or 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, rapid weight loss is never permanent. Your body cannot cope with extreme changes without “fighting”. You have to deal with a lot of desires and eventually you hit a plateau. If your overall plan is not very balanced, the plate will be your guide to lose weight completely. You may even regain the pounds you lost, not to mention that the process can take a toll on your mental health. That said, let’s look at the goal of 10 pounds in 2 weeks – is it safe? Who lost 10 pounds in 2 weeks with a combination of exercise and diet?

According to the Centers for Disease Control (CDC), losing 1 to 2 pounds a week is healthy and sustainable (3). The reason for this recommendation is simple – healthy weight loss is not just a “diet” or “program”. It’s about a continuous lifestyle that includes long-term changes to your daily eating and exercise habits. So people who lose weight slowly and steadily (about 1 to 2 pounds a week) are more successful at keeping the weight off.

Technically, losing 1 pound of fat requires losing 3,500 calories through diet, exercise, or both (2).

For example, if you maintain your current weight by eating 2,500 calories a day, and follow a diet that requires you to eat 2,000 calories a day (or still eat 2,500 but start exercising to burn 500 calories a day), you’ll be done. With a total weekly caloric deficit of 3,500 calories, that is, a 500-calorie deficit per day x 7 days per week = a 3,500-calorie deficit. You lose 1 pound a week. In 2 weeks of consistent diet and exercise, you lose 2 pounds.

Eat More To Lose Weight

On the other hand, if you want to lose 10 pounds in 2 weeks, you will have to create a very large deficit. To lose 10 pounds in 2 weeks, you need to lose 5 pounds a week. That’s 17,500 calories less than your weekly subsistence amount. This translates into a daily deficit of 2,500 calories instead of the previously recommended 500.

Suppose you need to consume 2,500 calories a day to maintain your current weight. Losing 10 pounds in 2 weeks on diet alone means you’re not eating alone – 2 weeks of fasting is dangerous and you shouldn’t even think about it. You can try to reach your weight loss goal by combining diet and exercise.

No matter how strong your 10 lb loss on a 2-week diet and exercise plan is – that rate of weight loss is neither safe nor sustainable. But if after doing the calculations you’re still convinced you need to lose 10 pounds in 2 weeks, here’s what you need to know.

How Many Calories To Lose 10 Pounds In A Month

This is done by increasing the number of calories you burn during your exercise sessions and reducing the total calories you consume (11). Calculate your maintenance calories first. Set a calorie goal with a deficit of 500-1000 calories. If you are above average weight, you can reduce the number of calories.

Raquel: Lose 10 Lbs. In 3 Weeks

For example, someone who eats 3,000 calories a day to maintain their current weight may lose just over 1,000 calories and still have enough energy for daily exercise. However, someone who can maintain their current weight on 2,200 calories cannot do the same.

Once you’ve established a calorie deficit, add exercise to burn more calories per day. To lose 10 pounds in 2 weeks, you can cut 500 calories from your diet and burn an extra 2,000 calories through exercise. You will exercise a lot to burn 2000 calories. To put it into perspective, here is a list of calories burned by a 155-pound person per 1 hour of exercise according to Harvard Health (1):

The best weight loss exercises require intense bursts of energy. An exercise plan to lose 10 pounds in 2 weeks could include:

These exercises are spread out throughout the day to fit your schedule. You can vary specific exercises every day to keep things interesting. On certain days of the week, you can add 3 sets of 10-12 repetitions to the following exercises to build muscle:

How Many Calories Does Walking Burn? (calorie Calculator)

The app will provide you with tons of fitness exercises that will scare away extra pounds and transform your body into a masterpiece! Lead your life in the right direction!

To begin with, make sure you know how many calories you consume per day. Now subtract 500-1000 calories from that to create a calorie deficit. Here’s what to eat to lose weight:

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. Eat at least one protein-rich meal every day.

How Many Calories To Lose 10 Pounds In A Month

A diet high in protein has been shown to reduce hunger, which helps control calorie intake (10).

What An 1,800 Calorie Day Looks Like

Adding plenty of fiber-rich vegetables to your diet can also help reduce your energy and total calorie intake for the day. This is because fiber-rich foods are more satiating (meaning they keep you feeling fuller for longer).

Fiber-rich foods also help slow down digestion, so you feel full longer after eating them. They contain a large amount of water that fills the stomach and gives a feeling of satiety. They are also full of nutrients like vitamins A, C, E, K, B6, folic acid, potassium, and magnesium (9).

Try to eat 5 or more servings of fruit and vegetables a day. Include blueberries and citrus fruits whenever possible – they contain natural fruit sugars that do not raise the body’s insulin levels, making them both filling and tasty.

Complex carbs like whole grains, beans, and legumes are a great way to supplement your workout. Wholegrain breads and pastas contain more calories than their refined counterparts, but don’t be afraid of them – they’re loaded with nutrients that boost your metabolism (6).

How Many Calories Do You Need To Burn To Lose A Pound?

It is important to consume complex carbohydrates in moderation throughout the day as they are high in calories. However, if you plan to exercise or spend some time outdoors, getting extra energy without feeling burdened can help you go further.

Eating fat while trying to lose weight may seem strange, but healthy fats like those found in olive oil and nuts are an essential part of any weight loss plan that includes exercise. Healthy fats contain omega-3 fatty acids, which support muscle recovery after exercise.

Saturated fats are not good for weight loss because they can raise LDL (bad) cholesterol and contribute to heart disease (5). However, there are plenty of healthy foods that contain saturated fat. It is better to avoid them as much as possible, but not eliminate them completely from your diet, as they are both essential and hard to find in nature.

How Many Calories To Lose 10 Pounds In A Month

Water is essential to help your body metabolize fat for energy instead of carbohydrates. You should drink 8 glasses of water every day. Avoid sugary drinks

Proven Ways To Lose Weight On Autopilot (without Counting Calories)

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