How many calories should i eat to lose 10 pounds? There is a quick and easy way for calculating the number of calories that needs to be consumed daily in order to achieve that goal. Find out how many calories should a person consume for losing 10 pounds in just few weeks. And learn about some advantages and disadvantages of this method. This calculator is based in science and was created by nutritionist.
How many calories do you have to lose to lose 10 pounds?
The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 pounds in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day.
How many calories should I eat a day to lose 10 pounds in 3 weeks?
Determine Your Calorie Needs
The Mayo Clinic notes that 1 pound equals about 3,500 calories, so to lose 10 pounds, you’ll need to eat 35,000 calories fewer than you burn during those three weeks. This amounts to a loss rate of a little more than 3 pounds per week, which requires a 1,666-calorie deficit per day.
How Many Calories Should I Eat a Day to Lose 10 Pounds in a Month?
Weight loss is simple if you remember one basic principle: You must eat fewer calories than you expend as energy. You can do this by eating less, getting more exercise, or a combination of both.
Size Matters
You can eat whatever you want when you’re trying to lose weight, as long as you eat fewer calories than the amount of energy you expend. Start by controlling portions.
Facts and Figures
To lose a pound of weight, you must burn 3,500 more calories than you take in. To lose 10 pounds in a month, you need to burn 35,000 calories more than you eat. That works out to a net difference of 1,200 calories a day.
Healthy Weight Loss
Weight-loss efforts that focus on losing that much weight in a short amount of time are hard to maintain. MayoClinic.com recommends trying to lose 4 to 8 lbs. a month as a healthy goal, which works out to a net loss of only 500 to 1,000 calories a day.
What are healthier ways of losing weight?
A slow and steady weight loss is a healthier and sustainable weight-loss strategy than rapid weight loss.
Instead of simply keeping a check on calorie intake, concentrate on making smart dietary changes and following exercise regimes that support a healthy body and weight.
Here are tips for safe weight loss:
- Substitute high-calorie, low-nutrition food with low-calorie, high-nutrition food
- Opt for food containing whole-grain cereals instead of processed, packaged foods, such as white bread
- Choose boiled, roasted, or baked chicken over the fried chicken
- Cut back on soft drinks and instead replace them with fruit smoothies or unsweetened fruit juices
- Look for the fat content in dairy milk and go for low-fat milk
The American Heart Association recommends moderate physical activities of 30 minutes for 5 days a week or 150 minutes of activities spread over the week. To lose more weight, you can stretch it to 300 minutes a week. To spice it up and stay motivated, you can perform a combination of various exercises or physical activities that are dispersed throughout the week.
- Aerobic activities (also known as cardio exercises, endurance activities): These include brisk walking, jogging, cycling, dancing, Zumba, and swimming.
- Strength training: Gaining one pound of muscle through strength-training exercises will help you burn 5-10 extra calories a day.
Chronic stress that is poorly managed may lead to elevated cortisol levels that stimulate your appetite. This may cause you to gain weight or make losing weight difficult for you. Activities like deep breathing, yoga, and meditation are proven stress-busters that can help you shed that extra weight.
You can stay in touch with a healthcare provider or a certified dietitian to counsel you throughout your weight loss journey. This method has been shown to accelerate the weight loss program than trying to manage it all alone.
8 Ways to Lose the Last 10 Pounds
Cut More Calories for Weight Loss
As hard as cutting calories can be, you may need to trim more from your daily total to get back to weight loss. “The changes you have to make to get those extra 10 pounds off are usually fairly small,” says Brian Quebbemann, MD, founder of the NEW (Nutrition, Exercise, Wellness) Program in Newport Beach, Calif. With this in mind, aim to cut an additional 250 calories from your diet if your doctor says it’s safe. Just be sure to cut calories from treats, such as regular sodas and refined sugars, and not the nutrient-rich foods your body needs.
Eat More Protein
With the often-relentless talk about filling up on fiber, it’s easy to forget about protein. Like fiber, protein helps you stay fuller longer, and when you’re not starving between meals, it’s easier to stick to your weight-loss plan. “You should include some protein in every meal,” Bauer says. Healthful protein choices include low-fat or nonfat yogurt (especially Greek varieties), low-fat cheese, eggs, beans, fish, and lean meats that are grilled, steamed, baked, broiled, or poached.
Increase Your Exercise Intensity
If you don’t have time to work out longer, work out harder instead. While running or walking, up your speed, or try working out on a steeper incline. Take the hills you’ve been avoiding when you’re biking. Another simple way to increase your intensity is to try interval training by either alternating strength training with cardio exercises, or adding sprints to your typical cardio workout.
“If you eat a little less and exercise a little more, you will break your plateau and eventually those 10 pounds will come off,” says Jackie Newgent, RD, a New York City-based nutritionist, author of Big Green Cookbook, and a healthy-cooking instructor at the Institute of Culinary Education.
Lift Weight to Lose Weight
Forget what else you’ve heard: Strength or resistance training is the only true way to increase your metabolism because muscle burns more calories than fat, even at rest. According to the U.S. Centers for Disease Control and Prevention, strength training exercise can increase your metabolic rate — the rate at which you burn calories — by about 15 percent. If you add muscle to your body, even if you change nothing else about your diet plan, you will start to lose weight again.
Drink More Water
It seems too simple to be true, but drinking more water can make a difference, says Heather Bauer, RD, author of Bread Is the Devil: Win the Weight Loss Battle by Taking Control of Your Diet Demons. Here’s the logic behind the advice: Often, when you think you’re hungry, you’re really just thirty. Water fills your stomach and squelches hunger, and drinking up will also help you feel satisfied.
Journal Your Calories
After you’ve been dieting for a while, you might not be as vigilant about counting every calorie as you were at the start. “When you’re not as mindful of what you’re eating,” Newgent says, “extra calories can sneak back in and derail your weight loss.” If you’ve abandoned your diet journal or diary, get it out of the drawer. If you haven’t been using one, start now (or go high-tech and create one online or download a mobile app if you prefer). Record every bite you eat, and you will be on your way to shedding the last 10 pounds.
Stand Up for Weight Loss
Simply moving more is the key to burning more calories throughout the day. Stand rather than sit when you’re talking on the telephone, watching your kid’s soccer game, or waiting at the doctor’s office. Take the stairs rather than the elevator. Park farther from the door when you go to the grocery store or the mall. Remember that a change of just a few hundred calories a day — from eating less and moving more — can move the needle on that weight-loss plateau.
Change Your Diet Routine
If your plateau has you feeling discouraged, look for new motivation to get back on track. Experiment with new and different recipes. Try new fruits and vegetables that are in season. Sign up for a new exercise class to push yourself in a different way. Organize a weekend hike with friends instead of your typical gym routine. By making weight loss fun, you’ll reach your 10-pound goal and enjoy getting there.
3 Ways To Reduce Calories
1. Exercise
Participating in regular exercise is very important. The American Heart Association recommends for adults to get about 150 minutes of moderate exercise or about 75 minutes of intense exercise (it’s best to get some of both) throughout the week.
Exercising will keep you fit and burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.
Change your everyday habits
This is a great way to offset some of the calories you take in through your diet:
- Choose the stairs rather than the elevator.
- Get off the bus, tram or subway a stop earlier and walk to your destination.
- Park your car at the far end of the carpark when doing your weekly shopping.
- Walk to the corner store for milk and bread rather than driving.
- Walk to the next office to speak with colleagues in person rather than sending an email.
Intense targeted workouts
Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.
Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.
Finally it’s important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight.
Losing weight is about cutting your overall calories. The fastest way to reduce calorie intake is to combine diet and exercise.
There are two important factors in reducing calories through diet.
2. Change Your Diet
Changing your diet is by far the most effective way to losing weight. Look at your current diet and make a change towards healthy and filling foods. Foods that are healthy and filling keep you fuller for longer, and mean that you reduce the amount of food and calories you are eating.
Your diet should include complex carbohydrates such as natural oatmeal, sweet potatoes and brown rice.
Vegetables (broccoli, spinach, green beans, cabbage, cauliflower, lettuce, radishes, asparagus, etc) fruits and salads should make up a large proportion of your diet.
Your source of lean protein should come from egg whites, chicken, turkey, lean red meat and fish (salmon, tuna, etc). Lean protein should be eaten with every meal.
These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain.
Try to avoid fatty, deep fried, and foods full of sugar. These are high calorie foods without any nutritional value. They will increase your calorie intake without satisfying your hunger.
3. Reduce Your Portion Sizes
Often our portion sizes are much larger than we need. You should serve meals using a smaller plate. If there is more food than needed, put it away for another meal. It’s much harder to have another serving if your leftovers have been portioned out for another meal.
Eat slowly. It takes some time for your body to register that you are full. If you eat quickly, you will eat too much food, and end up eating more calories than you need.
Don’t eat if you aren’t hungry and choose foods that keep you fuller for longer.