失去10磅。这是一个非常可行的目标，而且如果你体重250磅的话，很快就能实现。设定10磅的减肥目标可以帮助你保持动力，因为你有可能在合理的时间内达到这个目标。事实上，如果你遵循一个健康的饮食和锻炼计划，你可以减掉10磅。五周时间。
卡路里
根据MayoClinic.com网站的数据，一个250磅的适度运动的女性每天需要大约2050卡路里来维持她的体重，而一个250磅的男性大约需要2450卡路里。这意味着如果你的体重是250磅。,you must cut 500 calories per day from that amount to lose 1 lb. per week. If you want to lose more than 1 lb. per week, cutting calories below 1,200 is not recommended, so you may need to exercise more.
锻炼
如果你的体重是250磅。,you may find that exercising can be difficult, because your back and knees may give you problems. This doesn't mean you should give up, however. Get in the habit of going for an hour-long walk each day, as this will burn an additional 450 calories each day if you walk at a brisk 4 mile per hour pace. If an hour is too long, start with less time, and gradually work your way up. Or you may want to swim or ride a bike -- two activities that are easier on joints. Burn 500 calories a day through exercise, and you'll drop an additional pound every week.
饮食
为了每天减少500卡路里的热量，又不失去营养，吃各种各样的水果和蔬菜。选择颜色鲜艳，营养价值最高的蔬菜，远离热量高的淀粉类蔬菜，如土豆和玉米。同时补充瘦肉蛋白。用精制面粉和大米代替全麦谷物，如燕麦、小麦浆果和糙米。这些全谷物和蔬菜所含的纤维有助于满足你的食欲。
警告
不要试图减肥超过2磅。一周，因为快速减肥是不安全的。极端的饮食会导致营养不良，使你很快失去减肥的动力。当你减肥太快时，你通常只是减掉了水分，或者更糟的是肌肉。由于肌肉有助于保持新陈代谢的活跃，任何在节食过程中失去的肌肉都可能会在你恢复正常饮食习惯时导致反弹体重的增加。