How to Lose 10 Pounds in a Month: 15 Best Tips

Lose 10 Pounds In a Month

How much weight can I lose in a month?

Is it even realistic to lose 10 pounds in a month?

Setting a weight loss goal can be hard, and achieving it seems even harder.

But I’m here to tell you that losing 10 pounds in a month is a good realistic and attainable goal.

Short-term weight loss can still be a challenge, not to mention it requires a shift in your diet and lifestyle.

But it is possible and the trick is to take one step at a time.

Making a few small changes to your diet and adding tiny new lifestyle habits can maximize your results and even accelerate your weight loss.

With those slight changes, you can not only manage to shed pounds but smash your goal faster and more effortlessly.

So what are the changes needed for this substantial weight loss? Based both on science and my personal experience, I came up with a definitive list.

Here are 15 simple but effective ways to lose weight and keep it off permanently.

How to lose 10 pounds in a month

15 Best Tips to Lose Pounds In a Month

Let’s get started. 

 

1. Eat fewer calories

Whether to calorie-count or not has been a hot topic within the weight loss community. 

Some argue it’s a must while others say there are other ways. 

Regardless of the approach, the bottom line is that you need to eat fewer calories than you burn to lose weight. 

You can do this by either reducing your calorie intake by changing your diet or adding more physical activity. 

This balancing act to create a calorie deficiency is critical to your weight loss. 

That’s because if you take in more calories than your body needs, you’ll gain weight. 

If you eat less and create a calorie deficiency, weight loss happens fast and naturally. 

So the question is, how many calories do you need to cut to reach your goal. 

One pound of fat is around 3,500 calories, and losing 1-2 pounds of fat a week is considered safe and realistic. 

To lose one pound of fat per week, you’ll need to create a deficit of 500 calories a day. 

Based on this, to lose 10 pounds in one month, you need a 1250-calorie deficit per day. This is if you are to add no exercise to burn additional energy. 

While this calorie deficit seems a lot, it doesn’t all have to come from your diet. You can add exercise to take the pressure off of your diet. 

With that said, here are a few simple ways to eat fewer calories: 

  • Use a smaller plate size: Downsizing your plate is the easiest way to cut your portion and food intake. That’s because we tend to fill our plates when serving and the bigger the plate is, the more food we serve ourselves. By using a salad plate instead of a dinner plate, you get to automatically cut your portion. 
  • Cut empty calories: Another easy win is banning empty-calorie foods. Sugary drinks and candy are the best places to start. For some, cutting your drinks and sweets alone can result in a 500-calorie deficit a day. 

2. Eat more nutritious foods

The type of foods you eat is just as important as the number of calories you take in, if not more. 

If you want to lose weight, it’s even more essential. 

While you still need a calorie deficit to shed pounds, here is another reality. 

Not all calories are the same. 

For your weight loss, you need to consume foods with high nutritional value.

Different foods come with a different set of nutrients. Some are void of any nutrients while others offer them in abundance. This creates a vasty difference in how they get processed in the body. 

Foods like vegetables, avocados, whole grains, and even lean protein are full of essential nutrients like fiber, protein, and other vitamins. Together they contribute to satiety, slower digestion, and less food intake. 

When you plan for meals, be sure to include lots of nutrient-dense foods. Think high-fiber, high-protein, and healthy fats. Low-calorie veggies also help you add more volume to your meal without adding calories. 

3. Eat balanced meals

Nutritionally balanced meals are also another pillar of a sound weight loss diet. 

Each meal should include all three macronutrients: protein, fat, and carbs. 

According to the USDA Dietary Guideline, a healthy diet should include: 

  • Carbohydrates: 45–65% of calories 
  • Fat: 20–35% of calories
  • Protein: 10–35% of calories

However, there are several other suggested macronutrient ratios for weight loss. 

40/30/30 plan or Zoon Diet recommends 40% of calories from carbs, 30% from protein, and 30% from fat (1).

A low-carb Atkins Diet has you eat 60%-70% fat, 20% to 30% fat and 5% to 10% carbs. 

Also, a diet that’s on a recent surge, Ketogenic Diet has macro distributions of 60% fat, 35% protein, and 5% carbs. This also means carbs are to be limited to a mere 50 grams a day. 

There are many more diets with varying macronutrient distributions. 

There is really no right or wrong plan here. It’s also not a matter of one approach is better than the other. 

Instead, ask which balance of macros can you stick to for the long term. Some may find Atkins and Keto diet tolerable or even enjoy their high-fat component. While others need a generous carb allowance to enjoy their diet. 

What’s important here is to maintain your necessary calorie intake throughout the day with healthy balanced meals that offer the appropriate portion of each macro food group. 

4. Eat more fiber

Eating nutritious, balanced meals are the cornerstone of any good weight loss. 

But there is one nutrient you want to be sure you eat regularly, and that’s fiber. 

Numerous studies show a diet high in fiber has significant weight loss effects (2)

That’s because fiber is one nutrient that stays intact and undigested as it passes through the digestive system. What this means is your body doesn’t retain the calories from fiber. 

Moreover, fiber causes you to feel full longer and become regular, leading to more weight loss.

According to a study, eating 30 g of fiber every day can aid weight loss and help manage blood pressure (3). 

Foods like legumes, greens, greens, and even whole grains are a rich source of dietary fiber. Include them in your everyday meal planning to take advantage of fiber’s health benefits as well as to lose 10 pounds in a month. 

5. Avoid processed foods

So just as there are foods you should eat to shed your body weight, there are foods you need to avoid. 

And as it turns out, one of the easiest things you can do to lose weight is to cut processed foods out of your diet. 

Processed foods are usually high in calories, full of preservatives, sugars, and sodium.

What’s more, food manufacturers are more clever nowadays with their marketing tactics to get you to buy these unhealthy foods.

In fact, many processed junk foods are being marketed as healthy, when they actually are not.

Always read labels and stay away from highly-processed and engineered foods. 

Here’s a list of 5 foods to never eat. This list can be handy when you shop for your groceries. 

6. Workout in the morning

The benefits of workouts for your weight loss are obvious. 

They help you burn calories, torch fat, and increase your resting metabolism.

But according to UK research, working out in the morning on an empty stomach can have a greater impact. 

The experts reveal morning workouts can help you burn extra calories and 20% more fat as opposed to working out during the day or later in the day (4).

This is when your body is deprived of energy supply, glycogen, your body taps into your fat reserve for fuel. 

Best of all, you don’t need a grueling, long workout to reap the benefits. 

Your morning workout can be as short as 6 minutes like this 6-minute morning workout.

You can easily get it done before taking a shower. 

It’s an easy way to score extra calorie expenditures without leaving the house. 

Make this part of your morning routine for at least 3 – 4 days a week. 

7. Do cardio exercise

While you now know the benefits of a morning workout, you also want to maximize your efforts by doing the right workout to lose pounds. 

According to many studies, the most weight loss-friendly workout is cardio, also known as aerobic exercise. 

Cardio is any type of physical activity that raises your heart rate and burns calories. It includes running, jogging, bicycling, swimming, and even power walking. As indoor options, you have treadmills, HIIT workouts, and some calisthenics like jumping jacks, mountain climbers, and burpees. 

Adding cardio to your workout regimen adds huge value as one of the major benefits of cardio exercise is weight loss. 

Cardio burns calories and helps you create the calorie deficit you need to lose weight.

In addition to overall weight loss, cardio workouts seem to be particularly effective at getting rid of the dangerous belly fat (visceral fat) that resides near your organs which can cause metabolic disease (5).

8. Do resistance exercises

Cardio is great for burning calories, but not so good at muscle building, which accounts for 20 percent of your total metabolism.

In fact, one of the side effects of dieting is a loss of lean muscle mass. 

And when you begin to lose a lot of your muscles, your metabolism will slow and the body will begin to burn fewer calories (6).

By incorporating resistance training and weight lifting into your routine, you can prevent muscle loss (7).

As an added benefit, your body will also look firmer and more toned with resistance workouts. 

Here’s a list full of resistance training workouts you can do using your own body weight or a pair of dumbbells.

9. Eat a high-protein breakfast

Breakfast is the most important meal of the day. 

If you are starting every day with a bowl of cereals, it’s time to rethink your breakfast. 

A high-protein breakfast like freshly cooked eggs and smoked salmon may help you eat 175 fewer calories at lunch according to Biofortis Clinical Research (8).

In their research, those who had a high-protein breakfast reported feeling fuller, more satisfied, and less desired to eat after their meal. 

Another study found that increasing protein intake from 15 to 30% of their total calories helped them eat fewer calories per day, and lost over 10 pounds during their 12- week study (9).

It’s evident protein-rich foods are weight loss friendly, compared to carbs and fats because it uses more energy in the form of calories to metabolize (10).

To get started, here are some healthy high-protein breakfast ideas that taste amazing! 

  • Two eggs with a side of salad and black coffee
  • Greek yogurt with fresh berries
  • Turkey bacon and spinach omelet

10. Cut out sugary drinks 

Cutting out sugary drinks like sodas and juice is one effective change you can make to help you lose weight. 

They offer little to no nutritional benefit. What’s more, they are full of sugar and comes with hefty calories that may contribute to weight gain and increase your risk of diabetes. 

According to Harvard research, sugary drinks make up 9% of total calorie intake in both adults and children (11, 12). They are also suspected of partly contributing to the current obesity epidemic. 

Just to illustrate how much sugar a sugar-sweetened drink could have, here is one popular soda’s sugar content. 

One 12oz can of Coca-Cola contains 150 calories and 39 grams of sugar. This is equivalent to about 10 teaspoons of sugar. (13) 

To stay on budget with your daily calorie intake, be sure to switch sugar-sweetened drinks with non-sugar alternatives. 

11. Drink water before each meal

Instead of sugar-sweetened beverages, drinking water can help your goal to lose 10 pounds in a month. 

For one, dehydration can often be mistaken for hunger.

One way to avoid this is to stay hydrated by drinking plenty of water. This will help prevent overeating and cut down on unnecessary snacking. 

What’s also particularly effective for weight loss is to drink 17oz of water half an hour before your meal.

According to one study, this habit helps dieters increase weight loss by 44% over 3 months (14). 

Another study shows drinking 500ml of water before a meal can cause you to eat less and consume 13% fewer calories. (15).

Other research points out drinking water may benefit your metabolism by boosting your resting energy expenditure by 30%. This helps increase the number of calories your body burns and result in losing weight faster and easier. (16).

12. Drink coffee or green tea

To add to water, black coffee and green tea make a great beverage choice during weight loss for their profound effect on weight loss. 

According to research, natural chemicals found in both coffee and green tea are known to increase fat burning and stimulate the calorie-burning process by 3-11%. (17).

In large, caffeine found in coffee and green tea is said to contribute to this boosting metabolism. 

In other words, coffee and tea are metabolism-boosting drinks you can enjoy freely, as long as you forego adding cream and sugar.

13. Try intermittent fasting

One of the most popular methods for weight loss and fat burning is intermittent fasting

Intermittent fasting (IF diet) is an eating pattern that alternates between short periods of fasting and eating. 

This eating pattern is said to help people eat fewer calories and optimize some weight loss related-hormones. 

It works because it doesn’t regulate what you can and cannot eat. Instead, the IF diet helps reduce your total daily calorie intake by incorporating a fast. 

By temporarily depriving your body of energy, your body becomes forced to tap into the fat reserve for fuel. 

If you are new to intermittent fasting, the easiest plan to start is the 16:8 fasting method. It has you fast for 16 hours a day including sleep and eats in the remaining 8-hour window. 

A typical 16:8 fasting schedule has you begin fasting around 8 pm at night and end the next day at noon. You eat your first meal around noon and complete all your eating by 8 pm, to start the 16-hour fast. 

Intermittent fasting methods are said to help you lose weight if you make it part of your everyday routine. 

14. Cook your meals at home

In weight loss and dieting, small changes can make big impacts. 

Research shows those who cook meals at home 6-7 times a week eats about 600 fewer calories, 5 grams fewer fat, and 16 grams less sugar than those who cook dinner less than once a week (18).

To prepare meals at home, you don’t have to be a pro around the kitchen. You can start with simple recipes with whole ingredients. 

15. Stock up on healthy snacks

Healthy snacks can be a diet saver when your hunger strikes unexpectedly. 

Without having weight-loss friendly snacks insight, it’s easy to reach for whatever your heart desires. 

By always having healthy snacks available, you reduce the chance of grabbing something you shouldn’t be eating. 

Having healthy choices within reach is the best defense in those moments. 

While there are countless options, here are some of my favorite weight loss snacks

  • Greek yogurt
  • Fruits
  • Nuts
  • Hard-boiled eggs

Final Thoughts

So how to lose 10 pounds in a month? It’s by making small lifestyle changes as you see above. 

If you implement many of these strategies, you may see a huge drop in weight right away. 

But for some, successful and permanent weight loss may take time.

While you may be full of wonders like ‘how much weight can I lose in a week” and ‘how to lose weight in a month’, the most important thing is to actually not focus on just weight loss. 

Instead, focus on developing healthy habits. Start exercising and eating healthy to nourish your body better – not just to shed pounds. 

When all these healthy habits become part of your lifestyle, losing weight becomes part of your gain. 

References:

  1. Wolfson, Julia A, and Sara N Bleich. “Is Cooking at Home Associated with Better Diet Quality or Weight-Loss Intention?” Public Health Nutrition, U.S. National Library of Medicine, June 2015, www.ncbi.nlm.nih.gov/pubmed/25399031.
  2. Yu, Kang, et al. “The Impact of Soluble Dietary Fibre on Gastric Emptying, Postprandial Blood Glucose and Insulin in Patients with Type 2 Diabetes.” Asia Pacific Journal of Clinical Nutrition, U.S. National Library of Medicine, 2014, www.ncbi.nlm.nih.gov/pubmed/24901089.
  3. Ferrari, Nancy. “Making One Change – Getting More Fiber – Can Help with Weight Loss.” Harvard Health Blog, 9 Apr. 2015, www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721.
  4. to be added
  5. Ohkawara, K, et al. “A Dose-Response Relation between Aerobic Exercise and Visceral Fat Reduction: Systematic Review of Clinical Trials.” International Journal of Obesity (2005), U.S. National Library of Medicine, Dec. 2007, www.ncbi.nlm.nih.gov/pubmed/17637702.
  6. Johannsen, Darcy L, et al. “Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass.” The Journal of Clinical Endocrinology and Metabolism, Endocrine Society, July 2012, www.ncbi.nlm.nih.gov/pubmed/22535969.
  7. Hunter, Gary R, et al. “Resistance Training Conserves Fat-Free Mass and Resting Energy Expenditure Following Weight Loss.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, May 2008, www.ncbi.nlm.nih.gov/pubmed/18356845.
  8. Rains, Tia M, et al. “A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women.” Nutrition Journal, BioMed Central, 10 Feb. 2015, www.ncbi.nlm.nih.gov/pubmed/25889354.
  9. Weigle, David S, et al. “A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations.” The American Journal of Clinical Nutrition, U.S. National Library of Medicine, July 2005, www.ncbi.nlm.nih.gov/pubmed/16002798.
  10. Leidy, H J, and E M Racki. “The Addition of a Protein-Rich Breakfast and Its Effects on Acute Appetite Control and Food Intake in ‘Breakfast-Skipping’ Adolescents.” International Journal of Obesity (2005), U.S. National Library of Medicine, July 2010, www.ncbi.nlm.nih.gov/pubmed/20125103.
  11. Malik, Vasanti S, et al. “Intake of Sugar-Sweetened Beverages and Weight Gain: a Systematic Review.” The American Journal of Clinical Nutrition, U.S. National Library of Medicine, Aug. 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/.
  12. Nielsen, Samara Joy, and Barry M Popkin. “Changes in Beverage Intake between 1977 and 2001.” American Journal of Preventive Medicine, U.S. National Library of Medicine, Oct. 2004, www.ncbi.nlm.nih.gov/pubmed/15450632.
  13. “FoodData Central Search Results.” FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/174851/nutrients.
  14. Dennis, Elizabeth A, et al. “Water Consumption Increases Weight Loss during a Hypocaloric Diet Intervention in Middle-Aged and Older Adults.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, Feb. 2010, www.ncbi.nlm.nih.gov/pubmed/19661958.
  15. Davy, Brenda M, et al. “Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults.” Journal of the American Dietetic Association, U.S. National Library of Medicine, July 2008, www.ncbi.nlm.nih.gov/pubmed/18589036.
  16. Boschmann, Michael, et al. “Water-Induced Thermogenesis.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, Dec. 2003, www.ncbi.nlm.nih.gov/pubmed/14671205.
  17. Dulloo, A G, et al. “Normal Caffeine Consumption: Influence on Thermogenesis and Daily Energy Expenditure in Lean and Postobese Human Volunteers.” The American Journal of Clinical Nutrition, U.S. National Library of Medicine, Jan. 1989, www.ncbi.nlm.nih.gov/pubmed/2912010.
  18. Wolfson, Julia A, and Sara N Bleich. “Is Cooking at Home Associated with Better Diet Quality or Weight-Loss Intention?” Public Health Nutrition, U.S. National Library of Medicine, June 2015, www.ncbi.nlm.nih.gov/pubmed/25399031.
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