Often people are not really overweight but instead are just looking at how to lose 10 pounds that have been hanging around for a few weeks or even a few years that they do not know how to get rid of.
Well, I have a few ideas on how to lose 10 pounds now and fast that should get you on the right track.
How to Lose 10 Pounds
1. When trying to lose weight it comes down to energy in and energy out.
There is no real way around this. To lose 10 pounds you need to burn 35000 calories
more than you take in.
The math doesn’t lie and you can’t lie to a scale either.
2. Most of our body is water and because of this, there is water retention.
Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.
3. Fat is high in calories. High water foods are low in calories. In order to change that input-output ratio, you need to raise the amount of low-calorie density foods and lower the amount of high caloric density foods.
So eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.
4. All Weight loss comes with a reason. What is the reason that you want to lose the weight?
When you are hungry and drive by a McDonalds or KFC and just want to do drive-thru what is going to stop you? Certainly not losing weight.
Pulling this all together
So how do you pull all of this together? how can you lose 10 pounds?
- When you want to know how to lose weight it comes down to planning.
- Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy.
- You also have to get more exercise and by exercise, I mean try to get one hour of exercise of any kind in a day.
- This needs to be an exercise that you like and not exercise that just feels like work as that will not be sustainable.
- As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often.
- Eating smaller meals more often will keep that metabolism up for you.
Here Are More Tips To Help Lose 10 Pounds
- Eat all your food in 5 or 6 meals a day instead of three
- Cut back on your White carbs (rice, potatoes, pasta) and substitute with vegetables, which are higher in water and nutrients anyway
- Exercise first thing in the morning by walking or light jogging or even biking for 30 to 45 minutes
- Drink water from morning until night to stave off those urges to eat more food and to keep your metabolism up
- Eat all your food in those 5 or 6 meals before 7:30 at night so that you are not going to sleep on a full stomach
Why Do you Want to Lose 10 Pounds?
Finally, if you want to know the real secret of how to lose 10 pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for.
- Is it going to make you more healthy, losing 10 pounds will make you a lot healthier
- Or do you want to fit into smaller clothes?
- Or is it a goal to prove that you are in control of yourself?
All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of how to lose 10 pounds.
So now you know what I know about how to lose 10 pounds the rest is up to you to plan, eat, drink, exercise and follow through on your goal.
Hi, my name is Lexie, i am 11 years old and im 5’2 and weigh 102 pounds, everyone tells me i am not fat, but i feel like it. All my friends are super skinny and im not. I also love abercrombie clothes and i cant fit into my reagular size in other stores. Please help me loose 10-12 pounds at least in time for summer!
Okay, you need to rethink this. Different stores have different sizes…it’s called marketing. One store decides they are going to call their pants a size 3 because the others stores are all calling that pants size a size 4. It makes a consumer feel good to go to a store and say ‘oh, look I dropped a pants size’. It’s a selling gimmick. You need to toss out your ideal of a ‘regular size’. Secondly, you are already sitting at the bottom edge of your BMI rating. Losing any , especially what is equivalent to 10% of you body will start leeching your body of some of it’s good nutrients. A certain amount of fat layer (especially in girls) is necessary to regulate our hormones, handling growth spurts, and eventually your cycle. That fat is mostly fat you can’t see or feel, if you cut out too much you start eating away at what your body needs to function properly.
Some girls are naturally super thin, not because they diet but because they have a tiny bone structure and hereditary traits for it. Your bone structure may not support a super thin figure, so trying to weigh in with someone like that won’t work. If you lose too much you won’t look skinny, you’ll look unhealthy. Your bones will stick out in disproportion to your body shape. You won’t have to be anorexic for people to think you are, and no one wants to be labeled like that.
i am 11 and my weigh 45 and i just don t no how to loss i am in a fast about 2-3 weeks
Hi! My names Emily and im 11 years old. I am 5’7.5 171cm and i weigh 153 pounds! i NEED to lose so i can fit in my prom dress! People keep teasing me because im fat. They poke me they touch me they even say yo your so big! so thats why i want to lose 10 pounds.. i tried many ways but its just not changing my ! I just lost 5 pounds but i gained it back. I REALLY REALLY NEED TO LOSE WEIGHT! I HAVE TO IF I DONT EVERYONE WILL TEASE ME AND I WONT BE CONFIDENT WHEN IM DANCEING! My friend lost 35 pounds and she seems more confident in dancing more than me. I just need help! PLEASE REPLY BACK! TELL ME OTHER TIPS I COULD USE. i eat break fast,then i eat a snack,then lunch,then another snack ..should i cut down?the only time i lost was when i only ate lunch each day on winter vacation! please help me!
You are 5’7.5″. You are TALL. Your bones have , that is reality. You don’t need to lose 35 pounds, 10 pounds is a good goal if you feel you must lose . That would make you unhealthy for your height. If you want to lose a little , watch your food choices. Snacks especially. Drink LOTS of water to help manage salt intake. If you cut out too much of your normal calorie needs your body will switch into ‘survival’ mode and start hanging onto everything it can to sustain itself. Eat smart, ask your parents to help you eat smart, ask your friends to help you eat smart. Buy fruits you like and put them into small snack size ziplocks, if you don’t need to wash and prep it, you are more likely to eat the fruit over the ‘grab and go’ candy or snack bar. Breakfast is important, it jump starts your metabolism for the day! Eat something good for you but filling, like oatmeal. Binge diets don’t work in the long run, if you want to lose 10 pounds and keep it off, do it the healthy way and you will get better results. Add in some biking, dance around like a crazy person nonstop or something you enjoy even if it’s only 10 minutes a day.
I’m really sad to see so many young kids on this board… Healthy 9, 10, 11, 12 year olds should not be looking to lose . Remember you are growing! You need to eat healthy foods in order to grow. You are entitled to indulge in treats sometimes!
PLEASE stop being so concerned about your ! As long as you are HEALTHY, that is what matters. Beauty comes in all shapes and sizes.
My name is christy. I am 16, about 5’6 1/2 and i weigh approx. 132 pounds. in the past month my went from 120 to 132 extremely fast. I started to notice this bodyily change by how I cant fit into my cute clothes like i used too. I try to do activities and sports outside with friends as much as i can. But at the end of the day i always find myself stufing my face with fatning food, im starting to get addicted to food. ): I am ALWAYS eating more than i should. ALWAYS. I need some help, some tips and tricks, to help me drop about 10 pounds maybe even more, fast, efficent, and in a healthy way. Ive tried dieting and getting my freinds and family to help, but my parents work 24/7 and im always on the run. 🙁
Buy better snacks, like fruit and veggies you LIKE. If you like it, you are more likely to eat it. As for always being on the go, put your snacks into small ziplocks and ready to go containers in 1-2 cup portions and that way it is prepped and ready for you. You are more likely to grab it if it’s all ready to go. Also, DRINK WATER. LOTS of it. If you go into a meal super hungry, drink a glass of water first. It will help you to feel full a little sooner so you don’t overeat.
I was 130 and started running a week ago, now im 125, I keep running and lose more . Try that.
I’m 12 , i’m 4’11” & i weigh around 110 lbs. that might not seem a lot but , it is . i want to lose 10-15 lbs AT LEAST . Because i gained like 20 pounds in less than a year extremely bad . i barely am starting dancing&volleyball . but i want to have a way of losing more pounds . Any advice ?
hi, my name is josh. i am 16. i weigh 155. i am 5 foot 10. some people tell me i am kinda chubby and some people tell me that i am skinny. i dont know which one to believe? i think i am kinda chubby and could lose some , but then again that could just be me being a little to worried about it. do you guys think i am over, under, normal or what? i dont do very much excersize, i used to play basketball until i broke my foot. most of the walking i get is just around campus at school. i am eating just around 2300 calories a day. any help would be much appreciated thanks!!
Dear Josh,
The average for a 16 year old your height is 158pds, your is perfect for your height, never change because you are perfect just the way you are, don’t let anyone tell you about your body, no one can judge you, they are wrong because your is fine just the way it is!
Im 12 yrs old nd im about 160 pouds. nd being on a diet is hard. nd im trying to slim down tew at least 140. i need advice.
i dnt think that your over. i think that you are just worried cuz your in high school. im 16 too. i got a friend thats is your same and height. he aint fat at all.
I’m only 11 years old, i am 5’3 and 135 lbs. My family keeps saying that i am fat and need to lose and I agree to. I want to at least lose 10 or 15 pounds fast. I’m a dancer and a model, with this type of body I have I can’t be it. I’ve tried to be on a diet but I cant help it. I hope this website could help me a lot I REALLY WANT LOSE WEIGHT.
hey, i’m Bianca. I’m 15 years old. im not exactly over but im trying to loose so i could look better in a bikini, and feel more confident. im a straight A student and never have time to workout. i cant always controll what i eat for dinner, because my parents do. but i can control what i eat otherwise. can i have some help please? It would be greatly apprieciated! 🙂
Hey! Im a straight A student 2! Bt i make sure dat i get at least 30 mins of exercise evryday minus d dancing which i do casually sometimes. I wanna lose n my is 110 pounds while my height is 5 feet 4. Bt i still wanna lose n u kno wat d easiest way is 2 stop snacking at all. I have planned to stop all my candy for 3 mnths n its working till now!
i hear ya im 11 and i weigh 130-134 pounds ichange like everyday and my mother always says that i need to lose and ihate having to be so fat my thighs are like 26 inches
I’m only ten and I way 150 ponds and I cant take it and I need tips and please help me
Dear Delaney,
The you are depends on your height if you want to figure out how many pounds are accurate for you please go to http://www.halls.md/ideal-/body.htm & where it says Peoples Choice Ideal Weight you will be told the average for someone your height and age! Hope this helped!
i used to be like you but you need to do excercise and eat better food such as fruit, wheat bread not white, no potatoes, rice or pasta. i lost 30 lbs
thank you. you have helped me alot and i hope that i will be able to loose some . xx
Im 12. I am very active I exercise all day. people say omg you’re sooooo skinny, I’m way bigger than you, but I think I’m super fat. my butt and thighs are huge but you can count my ribs. I’m 4’10” and weigh 68-75 lbs. none of my pants are fitting I’ve always worn slims but now wear regulars on occasion. I really need help. I just don’t get how people say I’m skinny. I get confident and decide to live my life then I see myself. do you think I’m fat? Ps I’ve been told I’m incredibly strong and I max out pacer tests so some of my could be muscles. Reply quick!!!!!
you are 12 years old and thats the age you start growing into a woman. if you weighed 75 pounds as a woman you would be EXTREMELY under. you are still a kid and you should not worrry about this. your body is growing!
Honey your not fat your just growing your only 12 and with the your at I don’t thik you should be worrried about this kind of thing wearing regular pants isn’t a bad thing
im 16 almost 17 and im currently 5′ 8″ and a little over 210. im 156 lean but the rest is fat and i need to loose a good deal of it. any suggestions?
I just lost 10 lbs in 7 days eating only raw(uncooked) fruits and some vegetables and a small amount of nuts every couple of days. I have found it to be the fastest and healthiest way to drop . I hope this helps. You could google raw foods and read about it.
Actually that’s not healthy at all. From the sounds of it you seem to be starving your body of the necessary proteins and carbohydrates to function adequately. To put this into perspective the only people who regularly drop that much , in that short a space of time, are professional fighters when they’re trying to make for a weigh in, but even they put the 10 to 15 pound loss back on immediately in order to have the adequate level of energy to fight the following day. Whether such a diet is even sustainable, prolonged, extreme, dieting of this nature, I’m afraid could lead to some very serious long term health issues.
The safest and healthiest way to loose is by drinking lots of water and eating health, high protein meals 3 times a day with healthy high fiber snacks in between. Along with a minimum of 30 mins./ day of aerobic exercise (running/ cycling) and another 30 mins./ day of anaerobic exercise ( training). Building muscle (not necessarily bulking up in size) boosts your metabolism which burns fat quicker.
Remember, nothing in life comes without honest hard work.
I am 13 years old almost 14 and I am 5’3 and I am 148 pounds I checked my BMI calcuator and I am a good 5-8 pounds over I even checked with my doctor and I am over. I am not one of those girls who is obsessed with losing and all but I need to get healthy none of my cloths fit me so I need to start now before things get out of control.
Hey Cindy,
Good to hear you’re not obsessed with your , and to further put your worries at ease, you’re only 13, which means you’re still going through puberty, which means you’re prone to sudden growth spurts. So don’t use your clothing as any indication of your / health because you’re simply growing, which is a good thing.
Just remember to eat healthy high protein and high fiber meals regularly, and get adequate physical exercise daily.
Take care!
Iam soo uoset that Iam seeing comments from10/11 year olds that their wii fit is telling them they are in any way over or under !
This is what technology is doing to our children not to mention media.
At this age you are all still growing and changing….Its good to know good habbits and life skillz,but I strongly feel like if at this young age your focus is …There is going to be a much bigger issue down the line.
Embrace who you are and who you are working at becoming as an teen/adult in the future.
Iam 28 with child and Iam still learning every day.
Lots of luck girls in being as healthy as YOU can be :0)
The key is to understand what you are starting with. This is just an example, the exact numbers may differ depending on your acvitiy level. But I think it’s an important concept to understand. I use the #13 as a multiplier, to determine how many calories you need to merely maintain your current .
A person who is 200 pounds, on average needs 2,600 calories per day to maintain their . (200 X 13 = 2,600). A person who is 150 pounds, on average needs 1,950 calories per day to maintain their . (150 X 13 = 1,950). A person who is 125 pounds, on average needs 1,625 calories per day to maintain their (125 X 13 = 1,625). And a person who is 110 pounds, on average needs 1,430 calories per day to maintain their .
So if you do the math, and know that one pound equals 3,500 calories, you can see it is probably more likely to lose more if you are larger than you are smaller. I am on a 1,200 calorie per day diet. I eat whatever I want, but I just don’t go over 1,200 calories. I have been on the diet for 8 1/2 weeks and have lost 15 pounds. I started at the beginning of the year at 151 pounds and I am now 136. My goal is to be 120 pounds by the 4th of July.
At 151 pounds, my body needed 1,963 calories to maintain that . Now I am 136. Using the math from above, my body needs only 1,768 calories to maintain it’s . At the 151 pound , and on my 1,200 calorie diet, I was able to burn (without excercising) 763 calories per day. Now that I am at 136, and still on my 1,200 calorie diet, my body burns 568 calories per day. That is a 195 calorie difference. See how this works? So now I am trying to get in 30-60 minutes of excercise per day to keep up the trend. I have not excercised at all during the first 8 weeks. Don’t beat me up. . . I love working out. Really! I just wanted to see if it was possible. And I truly think loss is a mathematical concept. It is true. You must burn less than what you eat. But really understand and “know” what you are eating.
For the ladies who are trying to lose , you need to understand it’s not going to happen over night. It’s going to take considerable time, dedication, and hard work. I watch The Biggest Loser, it inspires me and reminds me. The key is do it your way. It’s a numbers game. Just know your numbers!!! Only you can be responsible for that.
I meant “burn more calories” than you eat. Last graph, OOPS!
Hi, I was wondering why you multiple your by the number 13? Where does the 13 come from? Sounds like a great system.
I have done a lot of research and have a lot of experience in the area of calories and daily intake needs. I worked in a nutrition store where 90% of what we did was just that…customizing meal plans for clients. I can understand the “13” multiplier as a “maintenance” number…but there is one HUGE factor you’re missing in your math. If somebody wants to lose , they shouldn’t simply do some math and reduce calories. Yes, it may work to some extent because a calorie deficit leads to loss, but the most accurate way to figure out caloric needs is to first establish current …THEN figure out the body fat percentage. The reason is, the “multiplier” needs to be applied to lean body mass (that is your total minus the of your body fat). That way, the individual is eating the proper amount of food to maintain LEAN mass (muscle, bones, organs, etc – again everything except fat). You DON’T want to be eating enough calories to MAINTAIN the FAT you currently have!
So quick example…if a woman weighs 150lbs and is at 25% body fat, then her lean body is 112.5 lbs and her body fat weighs 37.5lbs. Again, you DO NOT want to eat enough food to maintain that freakin fat!! What you want to do is use your multiplier against your lean – hence 112.5lbs x 13 = 1462 calories…I would just round to 1500 to keep it simple. If you don’t know or are unable to get body fat measured, then use a lower multiplier against your total . For example, the same 150lbs times a multiplier of 10 also yields 1500 calories…
For dudes who want to build muscle, use your lean body multiplied by 15 to get the needed calorie count…
I also saw somebody post that teenagers should not use s or do resistance training? I have to disagree as I started working out at about 13 years old when I got extremely involved in sports. Not only did the extra muscle help my athletic ability, it is a well known fact that the more muscle a body has, the more fat it burns. Just don’t get crazy and overdo the …get with someone who knows what they are talking about and can show you the correct form for particular exercises.
If you’re not finding what you need, shoot me an email at extremefitclubhb@gmail.com and I can help you apply techniques that are PROVEN to work for everybody regardless of your current situation.
Happy 2013 and good luck!
Thanks for helping me loose whieght!!! It really Worked!!!!
What is up with all theses kids trying to lose ? WOW lol, anyways here’s my story.. As a teenager I lost about 80 pounds and after 5 years I couldnt keep up with my unhealthy lifestyle so put it all back on. I am 24 now and had a baby 9 months ago. I started to lose in November lost 22 pounds since then lately I havent been losing a lot cause I guess my excercise routine was too short. Now I walk 1:30 and a half a day to 3 hours a day and eat about 1000-15000 calories a day I drink plenty of water, I avoid sugar and I currently 225 pounds and mesure 5 foot 8. I know it seems heavy lol, but I dont look my . According to a calculator I found online an hour and a half walk at moderate speed for my and age burns 608 calories. Do you think if I keep this up, I will get back into the 100’s soon like 4-5 months?
*one hour and a half to 3 hours a day
Hi.
I am 22 years old, 5’10” and currently weigh 167.6 lbs ( 76.2 kg ) .
So far, I’ve lost 8.8 lbs , since march 1st.
I am interested in losing 20 – 25 lbs more, to be at my ideal highschool and college . = 143 lbs = 65 kg
I work out for an hour , doing aerobics and yoga mixed, every day, drink 4-6 glasses of water / day , and do not eat after 5 pm.
Some of the foods I eat are :
– plain lettuce salad
– oranges
– apples
– fish ( tuna or salmon )
– soup ( milestone/ miso soup/ knor, etc )
Some of the foods I avoid eating are :
-Sweets
-Bread
-Pork
-Pasta
I also do not snack in btw meals nor do I drink alcohol.
I’ve been feeling great for the past week and don’t want to stop until I reach my goal .
Therefore – if you’re over and want to feel healthier and be comfortable in your own skin, try doing what I’m doing and you won’t be dissapointed.
Cheers ,
Ana.
Hey Ana,
Just read your post and I want to congratulate you on your progress. Thought I’d mention though, snacking is okay, just be cautious of what you’re snacking on. In fact you should be eating 6 times a day or approximately every three hours. That’s Breakfast, Lunch and Dinner with snacks in between, so snacking could be a cup of baby carrots or half a cup of almonds, along with lots of water through out your day. Oh and that being said you can extend your last food intake for the day to 7:00pm
Increase your daily protein intake, so lunch and dinner should be lots of fish and lean chicken breast. Upon doing so kick up your workouts with a training program. Growing muscle increases your metabolism which burns fat quicker, and no you won’t get all big and bulky from lifting s, that’s not only a myth but it’s physically impossible for you, as a woman, to do.
Good luck!
i’m 13 and 5’3-5’4 and i weigh 156 lbs how do i get to 135? SOON! i do dance, swimming, and gymnastics. PLEASE help! i think i jsut need to watch my eating habits cuz i should be really skinny anything else i can do guys?
You are 9 years old and are still growing. Yes at 13 I was the same but i never needed to be skinny because that is not what my body build is, if i was skinny i would look like someone who was dying, i would look ill. just do dance and swimming and gymnastics. dont eat junk food but remember your a kid so eat a little. just be a kid because when your an adult you’ll be looking back thinking “where has that time gone? i wanna be a kid again” your only a child once dont throw it away over your . eat healhy (but safely too) and enjoy life. i’m 22 and i worry about my because i have a football/soccer injury (had my kneecap broken) too much and it becomes extremely painful, too light and my leg wont have muscle mass enough to help my leg be strong. just be happy 😀
why are all the kids on this site anyway ur kids no one should look like barbie shes not real
Well put! If you are active and eating healthy then don’t worry about your . Also remember that people with more muscle weigh more than people who are not toned.
I agree with Kristie and Heather here. All you beautiful young ladies of 11-15 should be focusing on hanging out and what your going to be doing this weekend with friends verses loosing . Im just barely 21 and weigh in at 125lbs (and i look normal). When i was your age I was considered over as well, but as i grew taller and my figure filled out everything chaged. Don’t diet at this age, its not healthy. Your going to grow into your body. Be who you are without changing yourself. Focus on the now and your youthful age.