We understand that you need to lose 10 pounds quickly but you are very wise not to starve your body into submission. Starvation diets will backfire on you and cause your metabolism to slow.
The best strategy is to strive for 1 or 2 pounds of weight loss per week. To lose 2 pounds, you would have to reduce your calorie intake by 1000 calories per day, which is too much. I recommend a 500 calorie a day deficit. This will give you a 1 pound per week weight loss.
Remember that 1 pound of fat equals 3500 calories and a 500 per day deficit at the end of 7 days equals 3500 calories. To lose 1 – ½ pounds per day you need a 750 per day calorie deficit. If you do aerobic exercise such as a fast pace walk for 30 minutes a day, you can burn 200 extra calories per day and then reduce your daily caloric intake by 500 calories.
If you normally eat 2000 calories a day to maintain your weight, then reduce to 1500 calories per day while walking every day to produce 1 – ½ pounds of weight loss each week. By the end of the month you will have lost 6 pounds. Spread your 1500 calories over 5 small meals per day and watch your metabolism really kick in fast.
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