How to Get From a Dress Size 13 to a 10

You have to lose approximately 10 lbs. in order to go down a dress size, so to go from a size 13 to a 10, you need to lose close to 30 lbs. Purchase the dress you want, and hang it out in the open for inspiration. Of course, since everyone's body is different, this is just a rough estimate. Once you know how many pounds you want to lose, you need to alter your behavior to lose the weight. Cutting back on calories while increasing exercise will help you lose weight in a healthy manner.

Things You'll Need

• Notebook
• Pen or pencil

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Instructions

• 1

  Keep a food and exercise diary. Write down the food, portion size, time and reasons you are eating. Keeping a food diary will help you identify patterns that are preventing you from losing weight. You may, for example, find that you always hit the vending machine at 3 p.m. on weekdays. Your exercise diary should include any time you spent at the gym, as well as exercise you get throughout the day. If you work on your feet, include that information. If you take the stairs to your third floor office note that down. You can write everything down in a notebook or keep an informal word document. There are phone applications for Blackberry, iPhone and Droid so that you can add to your diary while on the go.

• 2

  Adjust your eating habits based on your food diary. Your diet may need a drastic overhaul, but more than likely, a few minor changes will make a difference. Analyze whether you are eating enough fruits and vegetables, eating too much junk food or skipping breakfast. You can count calories if you find it easy, but it is not necessary. Replacing junk food with more nutritious foods will help you cut calories without counting them. Feed your craving for sweets with a fiber-rich apple instead of a 250 calorie chocolate bar. Cutting 150 calories from your day will help you lose one pound in a little over two weeks. Smaller portions will also help you lose weight without counting calories. Follow the US Department of Agriculture guidelines for portion sizes. As you become consistent in making healthy food choices, try on your dress to celebrate your progress.

• 3

  Set and keep track of exercise goals using your exercise diary. According to the American College of Sports Medicine, overweight and obese adults need to exercise more than 250 minutes per week to lose weight. If you already walk a mile a day, walk an additional half mile or increase your pace. Instead of keeping track of calories burned, set a goal to walk two miles in 30 minutes. Track your time in your exercise diary. If you aren't getting any exercise at all, schedule a time to exercise daily. The best time to work out is the time that fits bests into your schedule, whether it is early or late. If you don't go to a gym, use a pedometer to keep track of the steps you take daily. Aim for 10,000 steps per day. Instead of hopping on the scale, try on your dress to remind you to stay consistent in setting newer, more challenging exercise goals.

• 4

  Ask for help. Hire a nutritionist, personal trainer or both. If being accountable helps you lose weight, choose a weight loss support program like Weight Watchers. Enlist your family and friends to help. Go bike riding with your kids, walk around the neighborhood with your spouse or go the gym with a friend.