How To Lose 10 Pounds Easily – 15 Tips
How can I lose 10 pounds?
I hear that 10 pound question a lot. Also followed up with how can I lose weight fast.
It might be possible to lose 10 pounds in a week. But it is not fat that you are losing.
When you start to lose weight fast, you are really losing water and muscle.
Losing weight is not a quick fix sorta thing. When you set out to lose 10 pounds or any amount of weight it should be slow and steady.
A safe guideline to follow is 1 -2 lbs a week.
In the beginning of your weight loss journey you may see more weight loss but don’t plan on that every week.
The quicker you lose weight the more dangerous it could be.
This quicker pace is not going to be sustainable for many reasons.
How losing weight fast effects your health:
- Digestion Issues
- Sleep patterns
- Messes with Your Period
So before you get into the fast paced weight loss mind set let me ask you something.
Why are you trying to lose weight?
Figure out your why!
Most moms I work with tell me they want to lose weight to feel better about their body after kids.
No matter how much weight you want to lose, losing weight fast is not the best option.
So when it comes to losing 10 pounds safely, be realistic with a 6 – 10 week time frame.
How to lose 10 pounds the right way:
1 – Stop Restricting
The more you restrict yourself to either a food group or calories you will not lose weight.
Your body will hold on to more fat and extra lbs this way.
When you start to dip your calories too low your body will go into starvation mode. Starvation mode is not something that happens if you skip one meal here and there.
Eating 5 – 6 small meals a day is ideal to keep your metabolism and glucose levels in check.
But when you start to cut your calories too much over time your body will freak out and hold on to what you have stored.
When you are trying to lose 10 pounds cutting your calories way down will only hurt you in the long run by messing with your metabolism.
Related: Ways To Speed Up Your Metabolism
2 – Cut Out Sugar
Sugar especially fructose is unneeded calories without any nutritional value.
Now just by eliminating sugar will not help you lose tons of weight but it is a culprit for many different things.
By cutting out sugar you will have more energy and you will speed up your metabolism.
But everything in moderation right?
I do not believe cutting sugar out all together is healthy.
We still need a certain amount of sugar but instead you can find it naturally in fruits that will give you much better nutritional values.
If you drink a lot of sugary drinks this is where I would cut first.
Related: Benefits of Quitting Sugar
3 – Add HIIT
High intensity interval training or HIIT is a great way especially for moms to burn a whole lot of calories in a short amount of time.
15 minutes is all you need and you can burn as much is not more than a jog for an hour.
HIIT is my go to cardio simply because I get bored easily and it is a workout I can do at home while my kids are here.
Plus you need zero equipment.
Due to the high intensity I do not recommend doing HIIT more than 3 times a week. First to prevent injury and second you really only need 3 sessions per week. It is that effective.
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If you are just starting out in your weight loss journey or your body is not used to HIIT workouts that is okay!
You can modify it by taking out the jumps or playing with your timing if you need more rest.
However try to really push yourself for a 45 second work and a 15 second rest.
While keeping good form do as many reps as you can during 45 seconds then rest 15 seconds and move on to the next exercise.
Good HIIT moves include:
- High Knees
- Squat jumps
- Mountain climbers
- Jumping jacks
Related: The Best HIIT Workouts For Fat Loss
4 – Check Your Calorie Intake
Just as I mentioned about restricting you could be over eating too.
Unless you see exactly what you are eating every day it might be hard to tell how many calories you are consuming.
Now I will admit I do not really track calories. But, when I feel the scale creeping up I go back and see what it is I am eating.
Sometimes I am way off my mark!
Take a couple of days and write down or log into the app MyFitnessPal and see where your calories are.
Then you can adjust them as you move forward.
In order to lose weight you need to be in a calorie deficit. A safe way to do this is to cut your calorie intake by 250 calories to start.
Find your total daily energy expenditure, or the amount of calories you burn each day then subtract from there.
I use the FitBit app for this but there are weight loss calculators you can use to find your number too.
But, I highly suggest to invest in a FitBit, it tracks everything all right for you and takes the guess work out of it.
5 – Meal Plan
In order to stay on track especially for busy moms, meal planning your meals can make or break the scale.
Like many of us we tend to grab what is easiest.
That handful of cookies while chasing a kid because you need to eat something.
Or picking at the leftovers your picky eater would not eat that night for dinner.
I get it!
We are busy mom’s trying to take care of our people day in and day out.
Sometimes we grab whatever food we can get, am I right?
Well, meal planning and meal prepping can really help you stick to your healthy journey.
Make those meals as simple as possible so you can grab those instead.
Cut up veggies or fruit and put them in individual containers. Make a whole bunch of sauteed veggies or bake chicken breasts for mom only meals.
6 – Lean Protein
Chicken, turkey, lean beef, seafood and eggs are all sources of good lean protein for weight loss.
You can also substitute with protein powder if too much meat is not your thing.
By increasing your protein will help you lose weight.
Protein can help you build more muscle and protect what you have. Plus it will keep you fuller longer so you are less likely to overeat on other foods.
7 – Lower Your Carbs
When you play with your carbs you reduce the insulin your body produces.
However you still need carbs!
I repeat you still need carbs!
I am not a fan of dipping your carbs too low. Why? Well you need them for energy! Mom’s we need all the energy we can get.
When it comes to carbs and weight loss complex carbs are best.
Complex carbs have more of a nutritional value and take longer to digest. Perfect for a healthy lifestyle and weight loss.
Complex carbs include:
- Whole grains
- Any vegetable really!
Related: 36 Low Carb Snacks
8 – Keep It Interesting
Mi things up with your weight loss journey!
Just because you want to lose 10 pounds, does not mean you have to eat like a bird and do a ton of cardio every day.
Change your foods, change your workouts, do whatever it takes to keep you motivated to lose weight.
9 – Double Team Your Cleaning Routine
Mom’s are you listening?
Workout while you are cleaning!
I know sounds silly right?
Each day I have a cleaning task as part of my weekly cleaning routine. In order to get my steps up and heart rate up, I multi-task.
If I fold laundry I’ll do a set of squats 4 times.
Lunge your way around the bathroom when you clean it. Or do tricep dips on the tub.
At the end of each night I like to do a house pick up. Here is were I will purposely bring one thing up the stairs at a time. It’s your very own stair master at home!
10 – Start Lifting
You are missing an opportunity to shed fat and lean out if you are not doing resistance training.
Lifting weights for women does not mean you will gain weight or get bulky. In fact by adding in weights into your workout routine you will lose more weight.
By just doing cardio or HIIT you’ll generally start to lose fat but also muscle.
Not the look I am sure you are going for, since women generally like a lean curvy look.
By lifting this will help speed up your metabolism so you will be losing the weight you want to lose – fat!
11 – Eat Slower
Ha ha! I know your asking how can I eat slower as a busy mom when I literally have 3 minutes to scarf down a meal some days.
Try to eat slower. Even if it takes you forever.
That is the beauty of meal prepping, you have it ready for you. You can take it out and have small bites at a time.
By eating slower you are training your stomach when to know you are full.
I bet those meals you are eating in less than a minute your still hungry, right?
When you slow down eating you will actually know when you are full and will stop overeating.
12 – Drink Water Before A Meal
Water is a great way to flush out toxins and is also amazing for skin.
When it comes to water and weight loss – drink up!
We need to stay hydrated but a great way to get all that water in is to drink a glass before you eat a meal.
This helps you not over eat too!
13 – Cut Out Drinking
A glass of wine here and there will not hurt. But when you are looking to lose 10 pounds alcohol should be cut out completely.
Just like sugar alcohol does no good for your body.
And, when you are trying to lose those last pesky pounds drinking a glass of wine or a beer is not going to make it any faster.
14 – Sleep
Make sure you are getting at least 7 hours each night.
If you have younger kids this might be challenging, I understand. But try to make sleep a top priority!
Sleep plays an important role on weight loss and the better sleep routine the better it is for your weight.
Sleep deprived people have slower metabolism. You need to rest and recharge in order to keep things on track with your weight loss journey.
15 – Easy On The Toppings
I am so guilty of this one! Watch what you are adding to your foods!
How do I lose 10 pounds? It might just be in all that extra “fluff” you are adding to healthy meals.
A salad is not really healthy when it is loaded with 250 calories worth of salad dressing is it?
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