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How to Lose 10 Pounds

7 Steps to Help You Slim Down in Less Time


Updated June 23, 2014

Do you want to slim down? If you need to lose a relatively small amount of weight, say five or ten pounds, your weight loss strategy will be different than a strategy designed for more significant weight loss. Use these steps, tailored specifically for a quick ten-pound weight loss, to set up your plan. Then, get to work, stick to your program and get ready to enjoy a slimmer, sleeker new you.
(Note: If you are interested in using a quick weight loss plan, evaluate these popular methods to find one that is safe and effective.)

1. Set a Short Term Goal

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Get out a piece of paper and take a few minutes to write a sentence or two about why those ten pounds matter. Maybe you are getting ready for a beach vacation. Do you want to look great at your next holiday party? Are you hoping to turn heads at your high school reunion? Be specific. Post your goal in a place where you see it every day.  It will remind you of your commitment and provide daily motivation.

2. Get Support From Family and Friends

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Accountability breeds success, so get the word out! Let everyone know that your goal is to lose 10 pounds. Use your friends, family, coworkers, and neighbors to help keep you on track. Enlist as many people as possible. Consider using social media, like the Weight Loss Facebook page and other creative sources for support, tips and healthy daily reminders.

3. Calculate Your Energy Balance


There is one single equation behind every diet that works.  It's called your energy balance equation. Take a few minutes to do the math, then use a tracking device such as CalorieCount.com to track and monitor your numbers. A notepad also works well if you prefer the old school approach. Be sure to write everything down and be extra careful to measure portion sizes correctly. You might be surprised by the number of calories you actually consume when you add up the meals, snacks and drinks that you enjoy each day.

4. Eat More Lean Protein

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Protein is your friend if you are on a diet. But make sure your protein source is low in fat. Bacon, sausage, and other high calorie meats probably won’t get you closer to your goal. But lean chicken, turkey and seafood (without sauce!) will.

5. Exercise Every Day

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Yes, you read that right, every day. But, don't worry, each session doesn't have to be a killer workout. Learn how to create a balanced program that includes high intensity exercise as well as recovery days and longer moderate workouts. If you can find the time, do two-a-day exercise sessions - but not if it causes you to eat more.   One of the most common mistakes that new exercisers make is overeating after exercise.

6. Burn More Calories All Day

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It’s not just your gym time that counts towards the bottom line on the scale. If you want to lose 10 pounds or 100 pounds, non-exercise physical activity has a big impact on the number of calories you burn every day. Boost your metabolism with easy activities all day long.  Believe it or not, you can even burn more calories with housework!

7. Sleep Well to Make Better Food Choices

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Allow yourself to recharge at the end of the day. Your weight loss journey will be a relatively short one, but you are going to have to work hard and manage significant lifestyle changes if you want to reach your goal. Listen to your body and give yourself the sleep that you need.  Some studies suggest that it may help you make better food choices.

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