How to lose 10 pounds in a month? You can lose 10 pounds in a month through a consistent diet and exercise lifestyle. Your lifestyle changes will dictate you being able to lose 10 pounds in one month. And believe it or not it is achievable to lose 10 pounds in a month if you are consistent with how you eat and exercise.
How to lose 10 pounds in a month? iStock-photo credit: grinvalds
To lose weight you need to be in a caloric deficit and that means burning more calories than you are consuming. To lose one pound per week you need to be in caloric deficit of 500 calories a day. And to lose two pounds per week you need to be in caloric deficit of 1000 calories a day.
One of the best ways to make sure you are on point with your weight loss is to monitor and count your calories in a notebook. Counting calories keeps you accountable of what you put into your body diet wise and can help you get to your weight loss goal.
There was a review study in over 16,000 people in 2014. And it concluded that weight loss that calorie counting resulted in an average of 7.3 pounds which was more weight loss than people that didn’t calorie count.
Some of the best weight loss foods that can keep you full and satisfied are high fiber foods and high protein foods. Some good fiber foods are fruits and vegetables which are low in calories and high in nutrients. Some good fruits are bananas, apples, peaches, strawberries, oranges, etc.
There was a research review study of over 17 studies in over 500,00 people found that people who ate the most vegetables had a 17% lower risk of being overweight or obese.
And some good protein foods to eat are chicken, turkey, fish, beef, steak, shrimp, etc.
Exercise
The ability to burn calories through exercise is just as important as how many calories you are consuming in your diet. Cardiovascular and resistance training workouts are equally important to help you lose 10 pounds in a month along with your diet.
Some good cardiovascular workouts are walking, swimming, gardening, dancing, cycling, etc.
Resistance training will help you build and maintain lean muscle and drop body fat. And if you can combine cardiovascular and resistance training workouts together you can lose 10 pounds in a month.
Some good resistance training workouts are body weight workouts like push-ups, dips, sit-ups, lunges. Other good resistance training workouts are dumbbell workouts, resistance bands workouts, weight-lifting machines, etc.
How many days a week should you exercise to lose 10 pounds in a month?
You should be exercising at least 4 days a week through weight-training and cardiovascular workouts.
If you are on any structured diet and exercise program, you can lose up to 5 to 6 pounds in the first 7 days to 10 days. Why? Because most of that weight is water loss than body fat loss. And then after the first 10 days or so the weight loss stabilizes to 1 to 2 pounds per week.
The more you can reduce your daily calories the more weight and bodyfat you will be able to lose. Eating more calories than your body needs will lead to weight gain.
Some tips that can help reduce a lot of empty extra calories.
- Minimize your alcohol intake.
- Minimize consumption of soda and fruity drinks
- Lower your consumption of processed foods.
It is important to understand that a healthy weight loss which is recommended by the CDC is 1 to 2 pounds per week.
The Bottom Line is you can lose up to 10 pounds in a month if you follow a structured diet and exercise program. And that diet consists of fruits, vegetables, whole grains, healthy proteins, and healthy fats along with a consistent cardiovascular and resistance training workout.
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References
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- Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.
