The process of dropping a pants size, which is approximately 10 pounds, is similar to that of losing excess weight. Harvard Medical School finds that a combination of exercise, eating right and maintaining healthy lifestyle habits is most effective for weight loss that can help you go down a pants size. A deficit in calories helps you lose at a safe and healthy rate of 1 to 2 pounds each week so you can drop a pants size within five to 10 weeks.
Figure out your daily caloric needs for weight maintenance. The Mifflin Equation is one way many fitness or academic sites, including Iowa State University, determine the number of calories you need to maintain your current weight.
Subtract 250 to 500 calories from your daily caloric intake to lose 1/2 to 1 pound per week and progress toward your goal of dropping a pants size.
Engage in more physical activity to aid your weight loss efforts, suggests the University of Arizona. Exercise for one-half to one full hour daily to burn 250 to 500 calories. Thirty to 60 minutes of swimming, rowing, jogging or biking will burn approximately 250 to 500 calories to increase your weekly weight loss by 1/2 to 1 pound more.
Strengthen and tone your muscles to help burn calories more efficiently and lose inches that promote a drop in pants size. MayoClinic.com finds that engaging in strength training for 20 to 30 minutes two or three times weekly can help you control your weight. Use dumbbells or other free weights, or weight machines with a weight heavy enough to tire your muscles out by the 12th repetition.
Drink plenty of water each day and eat a diet consisting of fresh fruits and vegetables, whole grains, lean protein and low-fat dairy. Don't skip meals in an effort to save calories, advises the University of Arizona, because this slows metabolism and can lead to overeating.
Monitor your progress by logging your food and exercise. Having a visual of your eating and exercising progress can help you curb overeating and fine-tune your efforts to drop a pants size.
- Talk with your doctor before you embark on a weight loss plan.
- Remember that muscle weighs more than fat; as you lose fat and gain muscle your scale might continue to show the same numbers, but you'll still drop a pants size.
- Dieting and exercising with others increases motivation and accountability. Join a weight loss support group or start your program with a family member or friend who also wants to drop a pants size.