How to Lose 10 Pounds in 10 Weeks
Despite the snowstorms and cold temperatures, summer is around the corner. It never fails that come May I have a slew of new clients that are trying to “just lose 10 pounds” the two weeks before they are supposed to go on a big trip. Not only is this unrealistic, but it’s also unhealthy.
A good goal for weight loss is to lose 0.5 to 1 pound of body weight per week, so if you are wanting to lose weight before summer, now is the time to start and I’m going to break down exactly how you can do it!
Limit eating out. Almost every item at a restaurant is going to have added sodium, fats, and other ingredients that are going to throw off your diet. Control your environment by making meals at home. If you are eating out three times a week, make it a goal to only eat out once a week.
Go for a walk. If you hate the gym and can’t bring yourself to go, then start with a walk. Take your dog, take your kids, take your friend, or take your friend’s dog. Start with 10 minutes a day and add more time each week.
Schedule your gym sessions. Act like your gym session is a meeting. Pick a specific time of day and schedule it in to your calendar. If it’s going to be early in the morning, get your clothes and water ready the night before, if you are going after work, bring your gym gear with you so there are no excuses. Attending workout classes or meeting a friend is also a great way to stay accountable.
Make process goals, not outcome goals. Process goals are things like “I’m going to workout three times per week” or “I’m going to eat a vegetable with every meal”. What’s great about process goals is that they are easy to measure and achieving them can help lead to achieving your outcome goals.
Be consistent and be patient. This is usually the hardest part for clients. It can be frustrating to not see results right away, but the key is to stick with it and not give up! If you don’t see the scale moving, don’t eat a pint of Ben and Jerry’s, stay calm and trust the process.
Don’t do any extreme dieting. Here’s a secret… there’s no magical diet. The best diet is the one that you can stick with. This means you can still eat pasta and cheese and you really don’t have to give up any foods. Instead, eat everything in moderation and prioritize protein. For those of you wanting to get a deeper look into how to plan your food, I’ll be doing a post about it soon.
If you’re struggling to stay on track or just can’t seem to achieve your goals, it might be time to hire a trainer that can help you figure out a customized plan and give you the accountability you need.
