HOW TO LOSE 10 TO 20 POUNDS
I am frequently asked if the techniques that we have employed so successfully to lose 40, 50 or 100 pounds can also work for more modest weight loss, such as 10 to 20 pounds. Of course you have guessed the answer is yes.
But just because you only have 10 or 20 pounds to lose does not mean that the challenge is any less difficult. Accomplishing the goal of losing 10 to 20 pounds still requires the same type of mental or psychological change, and the creation of the same kind of healthy habits that are required to lose 50 pounds. The goals can certainly be achieved faster, but maintaining the weight is no less difficult whether you have lost 50 or 20 pounds.
The key is starting with a commitment to losing the weight for yourself, for your health, and for your sense of well-being. It starts with writing down your goal and then identifying the reasons why you wish to achieve that goal. It starts with planning a method to attack the problem in preparation by acquiring some of the items you will need such as healthier alternative snacks and meal preparations, shaker cups, a pedometer and a good scale.
So now to begin. Plan a phase to induce the weight loss or achieve the weight loss over a period of a few weeks, then plan your transition to maintaining the weight loss. In the induction phase you need to lower your calorie consumption while maintaining sufficient protein and multivitamin intake. Drink plenty of water and exercise and use your muscles.
• Protein shakes for breakfast.
• Low carb, 200 calorie snack.
• Light lunch, 400 to 500 calories.
• Low carb afternoon snack, 200 calories.
• Evening walk and protein shake for dinner.
• Six glasses of water.
This regimen will result in a daily calorie intake of around 1300 to 1500 calories, resulting in a significant net daily calorie deficit depending on your basal metabolic expenditure and exercise. In many people with 10 to 20 pounds to lose, this would result in one to two pounds net weight loss per week.
After eight to ten weeks, transition to more regular food with healthy moderate portions.
• Maintain regular exercise.
• Trade habits of healthy meal portions.
• Utilize the suggested tips for weight loss and weight maintenance in everyday life.
• Celebrate your accomplishment with a nonfood award like a massage or a new outfit.
• Continue to remind yourself of your goal and your reasons for maintaining this healthy weight.
You can do it. Put your mind to it.