Calories and Weight Loss
Keep in mind that you need to burn 3,500 more calories than you consume in food and beverages in order to lose a pound of body weight. To lose one pound a week, you could reduce the amount of calories you take in by 500 calories a day or increase your physical activity levels to burn 500 more calories a day. Or you could do a combination of both.
For example, if you skip the cheese on your lunchtime sandwich, drink seltzer with lime instead of a regular soda, and eat a fun-sized candy bar instead of a large one, you'll cut out 300 calories. Add a 30-minute brisk walk, and you'll burn about 200 more calories.
That's just one approach. To create your weight loss plan, consider asking your doctor for a referral to a registered dietician who can give you nutrition tips and help you develop a plan that will work for you.
Plan for Weight Loss Challenges
Think about all the things you encounter in a day that cause you to want to overeat or make less-than-healthy choices. Job stress can be a big factor, especially if your officemate keeps a tin of chocolate on her desk. Boredom can also trigger mindless snacking, and so can watching TV.
Create a list of all your biggest weight loss challenges, and how you can overcome each one. At work, take a different path to your desk so you don't see your colleague's tempting chocolate. At home, try taking on a small project or new hobby to keep you away from the TV.
Keep healthy, satisfying snacks handy for the times when temptation is likely to strike. Keep water handy as well, and don't forget to drink it. Water can make you feel full and has zero calories.
Take a moment to recognize each small success. A lifestyle change is difficult, and you deserve to feel proud of your efforts. Over time, you'll see the benefits of these lifestyle changes in the form of better overall health and well-being. Stick with these changes, and as time passes, you're likely to meet -- and perhaps exceed -- your 10-pound weight loss goal.