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Being 10 lbs overweight carries relatively low health risks for most women. This amount is often within the range of normal weight fluctuation. However, if the excess weight is concentrated around the abdomen (visceral fat), health risks are higher than the number suggests. Focus on body composition rather than the scale alone.
10
lbs to lose
0.6
lbs/week
3.9
months
1,635
cal/day target
Daily deficit
300 cal/day
Target calories
1,635 cal/day
Weekly loss rate
0.6 lbs/week
Time to goal
17 weeks (3.9 months)
116g
protein
51g
fat
178g
carbs
For women 10 lbs overweight: Create a modest 300 cal/day deficit through a combination of portion control and increased daily movement. Walk 8,000-10,000 steps daily. Start resistance training 2-3x per week to preserve muscle. Track food for at least 2 weeks to understand your baseline. This is a minor adjustment, not a major lifestyle overhaul.
Any exercise is appropriate. Resistance training 3x/week plus daily walks. Add sports or activities you enjoy. No joint restrictions expected at this level.
Aim for 116g of protein daily (about 0.8g per pound of current body weight). High protein during weight loss preserves muscle mass, keeps you full longer, and has a higher thermic effect (your body burns more calories digesting protein). Spread intake across 3-4 meals.
Loose skin is unlikely after losing 10 lbs. At this amount of weight loss, skin typically retracts fully within 6-12 months. Factors that help: lose weight slowly (1-1.5 lbs/week), stay hydrated, maintain muscle through resistance training, and eat adequate protein.
Yes. Weight loss is primarily driven by calorie deficit, not exercise. You can lose 10 lbs through dietary changes alone at 0.6 lbs/week. However, exercise preserves muscle mass during weight loss, improves health markers independently of weight, and makes maintenance easier. If you can exercise, you should.
Being 10 lbs overweight typically results from a sustained calorie surplus of 48 calories per day over time. This is not a moral failing. It can result from lifestyle changes, stress eating, medication side effects, hormonal shifts, sedentary work, or simply not knowing your calorie needs. The cause matters less than the solution.
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