The 4 Changes I’m Making To Lose 10 Pounds in 10 Weeks
Losing fat is so easy.
Along with “these protein pancakes taste much better than the real thing!” and “the Jets aren’t that bad'', that’s probably not something you hear often. Fat loss is not easy.
But people tend to make it harder than it needs to be. They eat too little, restrict too much, and stress out over unimportant details. It doesn’t matter what supplements you take, or if you cut out carbs. Fat loss requires an unrelenting commitment to a few key habits. If you stick with these, you can eat and exercise however you want and make terrific progress.
Here are my fat loss keystone habits - the four changes I’m making to lose 10(ish) pounds in the next 10 weeks without hating my life.
1. Increasing Protein Intake to 1 Gram per Pound of Bodyweight
Protein is the building block of muscle tissue. When you're in a calorie deficit (consuming fewer calories than your body needs), your body can turn to muscle for energy, leading to muscle loss along with fat loss.
By increasing protein intake, you provide your muscles with the necessary amino acids for repair, maintenance, and growth. This is crucial during weight loss to preserve lean mass and support a toned, defined physique.
The 1 Gram Rule
The general recommendation for protein intake is around 0.8 grams per kilogram of body weight for sedentary individuals. However, for those engaged in regular strength training and looking to maintain muscle mass during weight loss, a higher protein intake is often recommended. The "1 gram per pound of bodyweight" rule is a common guideline used by athletes and fitness enthusiasts aiming to optimize muscle retention and recovery.
Practical Implementation
For someone weighing 150 pounds, this would mean consuming around 150 grams of protein per day. Achieving this goal involves incorporating protein-rich foods into each meal and snack. Lean sources of protein such as chicken, turkey, fish, tofu, legumes, and Greek yogurt are excellent choices. Protein supplements like whey protein powder can also be convenient for meeting daily protein targets.
Timing Matters Too
Distributing your protein intake evenly throughout the day is beneficial for maximizing muscle protein synthesis. Aim to include a source of protein in each meal and snack, rather than consuming large amounts in one sitting. No need to go too crazy with this, but it’s likely that you’ll see better results eating protein 3-5x/day compared to 1-2x/day.
The Bottom Line
Increasing protein intake to 1 gram per pound of bodyweight is a strategic step towards preserving muscle mass while losing weight. Combined with a well-rounded exercise routine and balanced nutrition, adequate protein intake supports your fitness goals and helps you achieve a leaner, stronger physique.
2. Reducing Daily Calorie Intake by 400-600
My second change involves reducing my daily calorie intake by 400-600 calories. Here's how I'm approaching this adjustment:
Why Calorie Reduction Is Necessary
Weight loss fundamentally comes down to creating a calorie deficit, where you burn more calories than you consume. By reducing daily calories while keeping protein high, the goal is to create a sustainable deficit that promotes fat loss while minimizing muscle loss.
To lose approximately 1 pound per week, I’ll aim to reduce my intake by about 500 calories per day. This is the classic recommendation because there are 3500 calories in 1 pound of fat, and 500x7 days = 3500. However, these numbers are not reliable and not why I chose 500!
Reducing daily calories by 500, for most people, is enough to see consistent fat loss, but not so much that they need to overly restrict. It’s a solid starting point.
Strategies for Caloric Reduction
Focus on Nutrient-Dense Foods: Opting for nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats allows me to feel satisfied while keeping calorie intake in check.
Limiting High-Calorie Foods: I'm mindful of foods high in added sugars, unhealthy fats, and excessive calories. Cutting back on these can significantly reduce daily calorie intake.
Portion Control: Paying attention to portion sizes helps prevent overeating and ensures I stay within my calorie target for the day.
The Bottom Line
While calorie reduction is essential for weight loss, it's crucial to maintain a balanced diet that provides essential nutrients. I focus on eating a variety of fruits, vegetables, healthy fats, and whole grains to ensure I get the vitamins, minerals, and macronutrients my body needs for optimal health and energy.
Before my fat loss phase, I ate about 150 grams of protein, 300 grams of carbs, and 140 grams of fat each day. If I increase my protein to about 180 grams, and drop carbs and fats to 250/100, I’ll be in a good spot to lose about 1 pound/week.
3. Increasing Daily Steps to 8,000 Minimum
As I strive to lose 10 pounds in 10 weeks, I'm keenly aware of the natural decline in Non-Exercise Activity Thermogenesis (NEAT) that often accompanies dieting. NEAT refers to the calories we burn through daily activities like walking, fidgeting, and standing, and it can significantly impact weight loss success.
Here's how I'm addressing this decline by increasing my daily steps to a minimum of 8,000:
Understanding and Combating the NEAT Decline
When we reduce calorie intake to create a deficit for weight loss, our bodies naturally adjust by decreasing NEAT. This means we may unconsciously move less throughout the day, leading to a reduction in overall calorie expenditure.
To counteract this decline, I'm prioritizing daily movement by setting a minimum step goal of 8,000. By increasing my daily steps, I'm boosting NEAT and enhancing calorie expenditure, which supports my weight loss efforts.
Strategies for Increasing Daily Steps
Scheduled Walks: I incorporate short walks into my daily schedule, such as a ten minute walk at lunch or an evening stroll after dinner.
Active Breaks: Instead of prolonged periods of sitting, I take active breaks every hour to stretch, walk around, or do light exercises.
Standing Desk: Using a standing desk or adjustable desk converter encourages more movement throughout the day compared to sitting for extended periods. Plus, as a physical therapist, I spend most of the day on my feet anyway.
Utilizing Technology for Accountability
I use my Apple Watch track my daily step count. This technology provides real-time feedback and helps me stay accountable to my step goal. If you don’t have one, you can buy a cheap pedometer on Amazon or use the “Health” app on your phone.
Other Benefits of Increased Steps
Boosting daily steps not only supports weight loss by increasing calorie expenditure but also improves overall fitness, cardiovascular health, and mood. By making daily steps a consistent part of my routine, I'm ensuring sustained NEAT levels that contribute to my weight loss goals and long-term health.
The Bottom Line
Increasing daily steps to a minimum of 8,000 is a proactive strategy to counter the natural decline in NEAT that comes with dieting. If my fat loss starts to stall, I can bump my target up to 10,000 or 12,000 to continue making progress without dropping my calories.
4. Continuing to Strength Train 4-5x/week
If your goal is to lose mostly fat and minimal muscle, strength training is an absolute must. Here's why strength training is crucial and how I'm incorporating it into my routine:
Preserving Muscle Mass
Strength training is key to preserving muscle mass during weight loss. When we create a calorie deficit for fat loss, there's a risk of losing muscle along with fat. By engaging in regular strength training, I'm signaling to my body that I need to maintain muscle, which is essential for a toned and defined physique.
Boosting Metabolism
Muscle tissue is metabolically active, meaning it burns calories even at rest. By increasing muscle mass through strength training, I'm boosting my metabolism, which can aid in weight management and fat loss over time.
Improving Functional Strength
Beyond aesthetics, strength training improves functional strength and performance in daily activities. It enhances joint stability, bone density, and overall physical capabilities, contributing to a healthier and more active lifestyle.
My Strength Training Approach
Compound Movements: I focus on compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and rows.
Progressive Overload: I progressively increase the intensity of my workouts by adding weight, increasing repetitions, or adjusting rest periods. This stimulates muscle growth and strength gains over time.
Balanced Program: My strength training program includes exercises for all major muscle groups, ensuring a balanced and comprehensive workout routine.
A free program for you here, if you need one!
Recovery and Rest Days
While consistency is crucial, I also prioritize rest and recovery. At least 2 days/week, I’ll do light cardio/mobility as an “active recovery day” to allow my muscles to recover and repair, which is essential for muscle growth and injury prevention.
The Bottom Line
Consistent strength training is integral for successful fat loss. It helps preserve muscle mass, boosts metabolism, improves functional strength, and contributes to overall fitness and well-being
Wrap Up - Focus on the Big Rocks, Go Slow and Steady
These four habits are instrumental in making fat loss feel more manageable and sustainable. They act as pillars of support, allowing me to stay on track when life gets in the way:
High Protein Intake: Consuming adequate protein supports muscle preservation, enhances satiety, and aids in recovery, making it easier to adhere to a calorie deficit without feeling deprived.
Slight Calorie Deficit: The only way to lose fat is by eating fewer calories than you burn. Aim for a slight deficit, to keep hunger manageable and energy high.
High Daily Activity Levels: Increasing daily activity, such as through walking or engaging in active hobbies, not only burns additional calories but also promotes overall well-being and mental clarity, making fat loss more enjoyable.
Consistent Strength Training: Regular strength training not only helps maintain muscle mass but also boosts metabolism, improves body composition, and enhances overall fitness. Plus, who doesn’t like feeling strong?
I know these tips work, because I’ve used them myself and with tons of my online fat loss clients.
If you need a hand implementing these fat loss habits to get in the best shape of your life, you can apply for online coaching below!
Best,
John
P.S. One of my patients told me that she loves to make “potato pudding” - potatoes, butter, sugar, and flour. I had never heard of it and told her it sounded gross. Well, she proved me wrong - it was actually delicious!
3 Steps You Can Take
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
