Sussex Performance Centre

How to Lose 1-2 Pounds Per Week for 10 Weeks: Your Guide to Looking Your Best for Summer

With summer just around the corner, many of us are eager to shed a few pounds to look and feel our best. Losing 1-2 pounds per week is a safe and effective rate of weight loss, achievable with a combination of healthy eating, regular exercise, and lifestyle adjustments.

Here’s a comprehensive guide to help you achieve your weight loss goals over the next 10 weeks.

1. Set Realistic Goals

Start by setting a clear, realistic goal. Aim to lose between 1-2 pounds per week, which totals 10-20 pounds over 10 weeks. This gradual approach is sustainable and less likely to lead to muscle loss or nutritional deficiencies.

2. Create a Caloric Deficit

Weight loss fundamentally comes down to burning more calories than you consume. To lose 1-2 pounds per week, you need to create a daily caloric deficit of 500-1000 calories. This can be achieved through a combination of diet and exercise.

  • Calculate Your Basal Metabolic Rate (BMR): Your BMR is the number of calories your body needs to maintain basic physiological functions. Use an online calculator to find your BMR and adjust your caloric intake accordingly.
  • Track Your Caloric Intake: Use apps like MyFitnessPal or Lose It! to track your daily food intake and ensure you stay within your calorie target.

3. Eat a Balanced Diet

Focus on nutrient-dense foods that provide vitamins, minerals, and other essential nutrients without excessive calories.

  • Increase Protein Intake: Protein helps to preserve muscle mass during weight loss and promotes satiety. Include lean sources of protein like chicken, fish, tofu, legumes, and low-fat dairy in your diet .
  • Fill Up on Fiber: Fiber-rich foods such as vegetables, fruits, whole grains, and legumes can help you feel full longer and reduce overall calorie intake .
  • Healthy Fats Are Essential: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats support metabolic health and provide sustained energy.
  • Limit Processed Foods and Sugars: Processed foods and sugary drinks are high in empty calories and can sabotage your weight loss efforts. Opt for whole, unprocessed foods whenever possible.

4. Exercise Regularly

Combine cardio and strength training to maximize fat loss and muscle retention.

  • Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. Activities like brisk walking, running, cycling, or swimming are excellent options .
  • Strength Training: Include strength training exercises at least 2-3 times a week. This helps build muscle, which can increase your resting metabolic rate and aid in weight loss. Focus on compound movements such as squats, deadlifts, push-ups, and rows .

5. Stay Hydrated

Drinking plenty of water is crucial for weight loss. It helps to keep you feeling full, supports metabolic processes, and aids in digestion. Aim for at least 8 cups (2 liters) of water per day, more if you are active.

6. Get Enough Sleep

Lack of sleep can interfere with weight loss by affecting hormones that regulate hunger and satiety. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts .

7. Monitor Progress and Adjust

Regularly track your progress to stay motivated and make necessary adjustments. Weigh yourself once a week and take body measurements to monitor changes. Adjust your caloric intake and exercise routine as needed to continue losing weight at a steady pace.

Sample Weekly Plan


  • Cardio: 30 minutes of running
  • Strength: Full-body workout (squats, push-ups, rows)


  • Cardio: 30 minutes of cycling
  • Core: Planks, bicycle crunches


  • Rest or light activity (yoga, walking)


  • Cardio: 30 minutes of swimming
  • Strength: Lower body workout (lunges, deadlifts)


  • Cardio: 30 minutes of brisk walking
  • Core: Leg raises, Russian twists


  • Strength: Upper body workout (pull-ups, dumbbell press)
  • Cardio: 20 minutes of HIIT


  • Rest or light activity (stretching, hiking)


By following these guidelines, you can safely and effectively lose 1-2 pounds per week, helping you look and feel your best for your summer holiday. Remember to stay consistent, be patient with your progress, and make adjustments as needed to ensure continued success.


  1. Protein and Weight Loss: Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., & Woods, S. C. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
  2. Fiber and Satiety: Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.
  3. Cardio Recommendations: Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.
  4. Strength Training Benefits: Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
  5. Sleep and Weight Loss: Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: a systematic review. Obesity, 16(3), 643-653.

By integrating these practices into your daily routine, you’ll be well on your way to achieving your weight loss goals and feeling great by the time your summer holiday arrives.

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