You can transform your body with weight loss and workouts. Losing 10 pounds in a month is not a tough thing if you do it the right way.
Are you looking to lose 10 pounds or a few more? You might be surprised by how easy it is. You’ll probably be amazed by how possible it is. A healthy rate of weight loss is about 1-2 pounds per week, which means you can lose up to 8 pounds in a month! Adopting habits that help you shed those excess pounds can improve overall health and quality of life. Plus, losing weight is hard enough without always limiting yourself to some foods! As long as you stick with our tips, which will take less than 10 minutes every day, you’ll be on your way to meeting your goals and feeling great about yourself.
Start by setting a realistic goal.
The first step to losing 10 pounds monthly is to set a realistic goal. Weight loss can be a slow process, so it’s best to start by setting yourself up for success.
If you want to lose 10 pounds in one month, you should aim for about a pound per week. This is a reasonable rate of weight loss that will allow you to continue losing weight even after the first month, so it’s better than setting an unrealistic goal like losing five pounds in two days.
Also, remember that this is just a guideline—if you follow the tips below and feel you need to lose more than one pound per week, then go for it!
The next step is to focus on eating healthy foods instead of dieting. Dieting can be dangerous and unhealthy because it restricts certain food groups or calories, which may cause your metabolism to slow down and make it harder for you to lose weight later on.
Instead of restricting certain foods or calories, focus on eating healthy foods low in fat and calories but high in nutrients (like fruits and veggies). This will help keep your energy levels up while also helping you lose weight faster than if you only focused on calorie restriction alone.
Figure out your current weight and BMI.
You can lose weight in a month, but it will not be easy. If you want to lose 10 pounds, you need to burn off 500 calories per day. But if you eat more calories than your body needs, the extra calories will be stored as fat, making it even harder to reach your goal.
Here are some tips on how to lose weight in a month:
Figure out your current weight and BMI. Use a scale that measures body fat percentage, weight, and height. Calculate your body mass index (BMI), which is your weight in kilograms divided by your height in meters squared. A BMI of 25 or less is considered normal weight; an adult with a BMI of between 25 and 29 is overweight; 30 or greater is obese.
Record your eating for two weeks before starting any diet plan or exercise program. Include snacks in this count and drinks made with sugar substitutes or artificial sweeteners. You may be surprised at what you find!
Start exercising regularly. Exercise burns calories helps build muscle mass, and raises metabolism, so more calories are burned even when you’re not exercising! You don’t have to start exercising with weights right away—simple aerobic exercises such as walking can be practical if done regularly.
Make small changes in your diet and exercise habits.
Losing weight can be a daunting task. But if you make small changes in your diet and exercise habits, you can lose 10 pounds in one month.
The key is to create permanent lifestyle changes that will help you lose weight and keep it off for good. Here are some tips to get you started:
Eat less refined carbohydrates. Refined carbs include white bread, pasta, potatoes, and sugary snacks. These foods cause fluctuations in blood sugar levels, which lead to hunger cravings. Choose whole grains instead of refined grains, which contain fiber that helps slow digestion and prevent spikes in blood sugar levels.
Eliminate unhealthy fats from your diet. Eliminate trans fats from your diet; these fats raise harmful cholesterol levels and lower good cholesterol levels in the body—both of which can lead to heart disease and stroke. Also, eliminate saturated fats found in red meats, poultry skin, and fried foods such as french fries or onion rings because they can raise bad cholesterol levels and increase the risk of heart disease and stroke. Replace these foods with monounsaturated fats found in olive oil-based salad dressings or avocado slices on sandwiches or wraps instead of butter-based dressings or mayonnaise sauces on sandwiches or wraps that contain trans
Drink plenty of water.
In order to lose 10 pounds in a month, you need to drink plenty of water. Water helps you feel full, so it’s an easy way to cut calories. It also keeps your skin looking good and maintains your energy levels.
Drinking eight glasses of water daily is good for weight loss and can reduce your risk of many diseases and improve overall health. In addition to its ability to keep you feeling full, drinking water has been shown to aid digestion, prevent constipation, and reduce bloating.
In addition, studies have shown that drinking water may help prevent headaches by increasing blood flow and reducing stress on the body’s nervous system.
Avoid sugary drinks.
To lose 10 pounds in one month, avoid sugary drinks such as soda or fruit juice. These beverages contain high amounts of sugar and calories, resulting in weight gain rather than weight loss. Instead of drinking these types of drinks, drink water instead. If you must have a sweet beverage, try unsweetened tea or 100% fruit juice diluted with water or skim milk instead.
Avoid processed foods and eat more whole foods.
Processed foods are designed to be addictive; they have the perfect balance of salt, sugar, and fat to keep you coming back for more. On the other hand, whole foods are not engineered to be addictive. They don’t contain artificial ingredients or preservatives that can cause cravings and make you feel hungrier than you need to. Whole foods include fruits, vegetables, nuts, seeds, and lean proteins like fish, chicken, or turkey breast.
Instead of eating a bag of chips or a candy bar when you get hungry between meals, try snacking on something healthy like an apple with almond butter or a handful of nuts. Instead of drinking soda at lunchtime, opt for water with lemon or unsweetened iced tea. If you do eat processed foods occasionally, choose those labeled “natural” over those labeled “organic” since there is no standard definition for what constitutes “natural” in terms of food production practices.
Choose unprocessed carbohydrates.
Most Americans eat far too many carbohydrates in their diets. However, there are two types of carbohydrates: processed and unprocessed. Unprocessed carbohydrates are found in fruits, vegetables, and whole grains (such as brown rice). Processed carbohydrates include white bread and pastries that have had most of their nutrients removed to extend their shelf life—these types of foods should be avoided as much as possible.
Eat plenty of protein.
Protein is an essential nutrient for good health; it helps build muscle tissues and organs throughout the body to function properly. Protein also helps you feel full longer, so you’re less likely to overeat at meals—especially when paired with fiber-rich foods such as beans, peas, and lentils.
Aim for about 15 grams of protein per 1,000 calories consumed daily. You can easily meet this goal by including meat, poultry, or seafood in every meal and snack. For example, if you consume 2,000 calories daily, aim to get about 150 grams of protein from lean sources like skinless chicken breasts, tuna packed in oil, or low-fat dairy products.
Get enough protein and fiber in your diet.
When trying to lose weight, getting enough protein and fiber in your diet is essential. Both will help you feel fuller for longer, which can help reduce cravings for sugary or fatty foods. Protein helps build muscle tissue, which burns calories even when you’re not exercising. Fiber also adds bulk to food without adding calories.
Recommendations for Protein and Fiber
The Institute of Medicine recommends that men get 56 grams of protein daily and women get 46 grams daily. You might be able to meet these targets with a single meal, but you’ll need to spread out your protein intake throughout the day to keep your blood sugar levels steady and avoid spikes in hunger signals.
Fiber recommendations are based on age and gender, but men and women should aim for at least 25 grams daily. If you eat enough fruits and vegetables every day, it’s easy to meet this goal.
Cut out 250 to 500 calories a day.
You’ll lose weight by cutting out 250 to 500 calories a day. Calories are a measure of energy, and they’re used to fuel the body’s metabolism. You can find them in food, and they’re used to power every activity your body performs, from breathing and walking to sleeping and digesting food.
To lose 10 pounds in one month, you must cut out roughly 3,500 calories per week. That means reducing your daily calorie intake by about 1/4 or 1/5th of what it was before (about 250-500 calories per day).
You can do this by eating less or exercising more—or both—but whichever way you choose, it will be easier if you do both at once so that they cancel each other out. For example, if you eat 100 fewer calories than usual but exercise 200 extra over seven days, those extra 200 will outweigh your reduced consumption by 300 total calories!
Drink unsweetened water most of the day.
Drinking water is essential for losing weight because it helps you feel full and stay hydrated. When you drink a lot of water, your body will be less likely to crave sugary drinks or overeat. It’s also been shown to aid energy levels and focus throughout the day.
You should aim for about eight glasses (or more) every day, which doesn’t include having a glass with every meal! I recommend buying a reusable water bottle that you can take with you everywhere so that it’s easy to keep track of your intake throughout the day.
Keep a food log.
A food log is a record of what you eat. It can be as simple as writing down the number of calories you consume each day, or it can be more detailed, identifying the specific types of foods and drinks that you consume. Keeping a food log will help you identify problems, such as eating too many carbs or not getting enough fiber. It may also show patterns in your eating habits (for example, if you always have dessert after dinner), which can help you develop better strategies for changing those habits.
Say no to fast food and sweets.
Fast food and sweets are high in calories, making it harder to lose weight. You can still enjoy these foods but in moderation. If you decide to eat out, choose healthier options like salads or grilled chicken instead of burgers and fries. If you need a sweet fix, try making your own healthier versions at home (such as this banana cream pie recipe).
And if a friend invites you over for dinner? It’s perfectly fine to say no—be sure to offer another option that works with your diet plan!
Plan for the occasional treat.
Still, it’s essential to allow yourself a treat every day. A small piece of chocolate or a small serving of ice cream? A piece of cake or a small slice of pizza? Allow yourself something you enjoy eating. It will help you stay on track while allowing you to have fun.
Plan your meals and snacks.
When you plan your meals and snacks, it can help you lose weight by:
- Saving money Food on sale or cooking at home is often cheaper than food purchased at restaurants and fast food places.
- Avoid unhealthy temptations. If you’re trying to lose weight, it’s important to avoid unhealthy food options that are easy to grab when convenient—like fast food or the vending machine at work.
- Avoiding unhealthy fast food—when we eat out rather than cook our meals, we tend to eat more calories than if we had prepared a meal at home (source).
Make “healthy swaps.”
- Replace white bread with whole wheat.
- Replace butter with olive oil.
- Replace processed foods with whole foods.
- Replace soda with water.
- Replace red meat with fish (or other lean meats).
- Swap white rice for brown rice and pasta made of whole grains, like brown or wild rice pasta, if you can find it at the store, or create your own using a spiralizer (and perhaps some ground flaxseed to add nutrients).
Eat fiber-rich foods.
You can’t go wrong with adding more fiber to your diet. Fiber-rich foods are high in fiber and low in calories, allowing you to feel full without taking up too much room. This will help with weight loss—keeping you satisfied between meals reduces cravings and prevents overeating. Additionally, when combined with water and vegetables, fiber increases the number of nutrients that your body absorbs from food.
Limit starchy carbs.
Carbohydrates are one of the three macronutrients our bodies need to function. Carbohydrates are found in bread, pasta, rice, cereal, potatoes, and pasta. Starchy carbohydrates are digested slowly and can be a good source of energy, vitamins, and minerals.
Starchy foods include
- Bread such as bagels or English muffins.
- Cereals like cornflakes
- Pasta such as spaghetti or macaroni noodles can be
Increasing protein intake
Protein is an essential macronutrient your body needs to maintain and repair itself. It also helps keep you feeling fuller for longer (which can be a big help when trying to lose weight), so that’s one less reason to overeat mindlessly.
If you’re not getting enough, try adding more protein-rich foods to every meal and snack.
- Greek yogurt
- Chicken breast or other lean meats (like fish)
- Beans and lentils
Add in healthy fats, especially after exercise and at night before bed.
Healthy fats are essential to your overall health and beneficial when it comes to weight loss. Try adding in healthy fats in the following ways:
- Add healthy fats to your meals and snacks. You can add healthy oils, like olive oil or avocado oil, and nuts and seeds, like almonds and chia seeds, which contain good fat.
- Eat healthy fats at all three meals of the day (breakfast, lunch, and dinner).
- Eat a small snack with healthy fat before bedtime to stay full overnight while sleeping!
Move more, sit less.
The next step to losing weight is to move more and sit less.
That’s it! It sounds simple, but the key here is that you need an action plan. It can be hard to know where to start if you don’t plan how much physical activity you should do and what activities are best for losing weight.
We’ll look at the common recommendations for physical activity and how much time we should spend on each one below.
There are many ways you can lose weight in a month.
However, most don’t require counting calories or depriving yourself of treats daily.
If you’re looking for a way to lose weight quickly, counting calories and depriving yourself of treats every day might not be appealing. But don’t worry—plenty of other ways you can shed pounds in a month without counting calories or depriving yourself of your favorite foods.
Here are some tips and tricks that will help you lose 10 pounds in one month:
If you have a month to lose 10 pounds, you can use these tips in tandem to help make that happen. But remember, your body is unique and might need more or less time. Be sure to listen carefully to your body’s cues and adjust accordingly as you go through this journey!
FAQ about how to lose 10 pounds in a month
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.