10 pounds. In just 30 days. You can do it! And by reading this, you're already closer to your weight loss goals. This post will guide you on the exact steps I took to lose 10 pounds (in a healthy way).
People often ask me if its possible to lose 10 pounds in a month. And I always tell them that IT IS! But doing it in a way that nurtures your body and mind becomes high priority. So rather than crashing your way to a lower weight and gaining it back again, yo-yo style, I'm going to share how to lose weight and maintain your results.
Easier said than done, I know. 10 pounds feels like a huge number and definitely can be intimidating. But with the right lifestyle changes it is absolutely possible. I've gone down this road before and have gathered tips and tricks that make this losing weight thing as easy and painless as possible. Let's drop that pants size!
Is It Possible To Lose 10 Pounds In A Month?
It is possible to lose 10 pounds in a month if you adjust your lifestyle and dietary routine. To start with, this can be accomplished through more exercise and less sugary or processed foods. Yes, changing your eating habits by including protein rich foods like quinoa, eggs, chicken, cheese, and full fat yogurt (all amazing tastes!) in your diet is a positive move. Nothing new there, right?
As for simple lifestyle improvements, getting enough hours of sleep and always taking the stairs (ignore that elevator) are two things to start with. Keep reading knowing that consistency is key, and there's much more to learn!
This post on the 12 Worst Weight Loss Mistakes is a good background read, too.
How Long Should It Take to Lose 10 Pounds?
It depends on a lot of factors, but on average, experts recommend that you only lose 1-2 pounds per week. This is an achievable and sustainable goal. So let's say that you lose around 2 lbs. per week. This means you can lose 10 in exactly 5-6 weeks! But we're curious about 30 days, right? Well, studies show that larger people tend to lose weight at a much faster rate. Which could also be linked to the volume of water weight loss in the first few weeks.
This is why it's important to take an honest assessment of YOUR body. Is losing 10 pounds in 30 days best for your body right now? We play for the long game here at ASPC because that's ultimately going to be healthier for you.
Is Working Out 30 Minutes A Day Enough to Lose Weight?
Exercise is important when you want to lose weight. And according to the Office of Disease Prevention and Health Promotion, around 30 minutes of moderate activity, five days a week will lead to weight loss (especially for beginners). Notice how I said, "moderate"! You don't have to completely exhaust yourself in order to lose weight.
Taking a long walk with somebody you like, a short jog to increase your heart rate or an active yoga class are all great options. Or why not ride your bike around the block? Each one of these exercises will give your metabolism a boost.
Does Losing 10 Pounds Make a Difference in Appearance?
YES! Dropping 10 pounds will make an obvious difference in appearance. Which is a great pat on the back and positive reinforcement to keep going. You'll likely first notice it in your hips (for women) and in your torso (for men). I remember the first time I dropped the big 10. Swimming in my jeans, I couldn't wear the same size and had to buy new ones...but was so pleased I gladly spent the money!
If at all possible, remember that appearance is always secondary to how you feel. If you're following a weight loss diet that makes you weak, light headed, or anxious...please know that this is doing more harm than good. Luckily our culture is (slowly) shifting beauty standards away from super skinny above all, to more emphasis on a healthy and happy body. Embrace the healthiest version of your body whatever that looks like.
Why Is It So Hard to Lose 10 Pounds?
Losing 10 pounds can be challenging because it's not easy to make long-lasting lifestyle changes. I majorly struggled with self discipline in the beginning! And I truly believe (through personal experience) that a shift in how you view your health needs to occur. Once I saw weight as just one piece of the puzzle, it became easier to make better choices. When you're treating your body to all the nutrients it needs, and sparing it from unhealthy processed stuff, while ALSO building strength...weight comes off much easier.
Other things that will derail your goals:
- You're not eating enough: When you starve yourself, your body tends to hold on to as many calories as it can because it's trying to keep the nutrients it needs to survive. Speaking of appearance, extreme undereating will also zap you of that outer glow that comes from getting the vitamins and minerals you need.
- You're eating too much added sugar: True story - most of the stuff you'll find in your pantry have hidden sugars. Find out what to stop buying in my blog post, how to spot hidden sugars in foods!
- You're eating too much salt: Salt lover here! Reminding you (and me) that salt retains water. So the more sodium you add to your food the more likely the scale will tip the next day.
How To Lose 10 Pounds in A Month?
We're going for the gold! Try the following tips for safe, noticeable, and long term weight loss.
1. Keep hydrated
If you think you're always hungry, you might be surprised that your body is sometimes just thirsty instead. So next time you get a craving, drink a medium to tall glass of water. Wait 10 minutes and check in with how you feel. What really helped me was having a water bottle with me at all times! I also turn to fresh fruit infused waters and iced teas when I feel like doing some boredom inspired snacking. Nothing wrong with staying fully hydrated!
2. Exercise
You do need to do a workout regularly to lose 10 pounds in 30 days. Anything that works up some heat (and even makes you sweat a little) is best! Keep this up 5x a week for at least 35 minutes and you're golden. It's nice to think of this as a way out into the community, too. Whether you're exploring the neighborhood or trying aerobic exercise in a new class, it's going to expand your usual world. Which is great! HIIT (high intensity interval training) is a terrific way to burn belly fat and have a blast at the same time. I'm totally devoted to strength training now and it all began with one weight lifting class.
3. Calculate your macros
When we calculate macros, you are ensuring that what you eat is just as important as how much. The word macros is an abbreviation for macronutrients. To make it simple and less overwhelming, your macros are based on:
- Carbohydrates: Carbs fuel energy and 1 gram is equal to 4 calories
- Protein: Proteins build and repair muscle, and 1 gram is equal to 4 calories
- Fat: Fat keeps you satiated, and 1 gram is equal to 9 calories
When you count macros, you are counting nutrient-dense food (carbs, protein, and healthy fats) as opposed to limiting your calorie intake, but potentially eating the wrong thing. Good food choices to avoid weight gain are avocados, whole grains, peanut butter (see my recipe here), oats, brown rice, and delicious veggies. As for beverages, look to green tea, infused water, and even coffee (minus the extra cream, of course). Stay away from rich sauces and condiments too.
But remember, I don't want you to look at all of this as a diet. Counting your macros is an easy way to eat healthy!
4. Eat slowly
Slowing down isn't easy, but it's worth it. Keep in mind that, regardless of how much you eat, it takes up to 20 minutes to feel full. So it's great if you can let your body keep up. Studies show that by eating slowly you decrease the amount of food consumed during a meal because you increase your fullness hormone. Ghrelin, another hormone that affects your appetite and satiety, is greater when you make a habit of eating slowly.
Helpful tricks are putting your fork down after each bite or taking a sip of water in between. Get zen with it and appreciate every bite. See if you can get your partner, family, or friend to try this too...so you're not the last one eating, alone at the table!
5. Add fiber to your diet
Don't forget the importance of your digestive system! Adding healthy amounts of fiber to your daily diet helps everything run smoothly while also stabilizing blood sugar. It slows down your cravings and keeps you feeling fuller for a longer period. According to a study, when you increase your daily fiber by just 14 grams (without other changes to your diet) it led to a 10% decrease in calorie intake and 4.2 pounds (1.9kg ) of weight loss in a span of four months! Amazing!
Wanna know how to get more fiber in your diet easily? Check out these 21 Foods High In Fiber. You might be surprised! Also, consider putting some flaxseed in your recipes and smoothies. Simple things make a big difference when it comes to fiber.
Follow these 5 suggestions and you will be well on your way to losing 10 pounds in 30 days. If you think some structure and support will help you reach your goals, consider my 30-Day Healthy Program! You'll get weekly healthy meal plans plus grocery lists. And you'll learn all about how to meal prep while you enjoy healthy and tasty recipes...that will stay with you beyond 30 Day Healthy.
Some people find keeping a food journal helps them to keep on track. After all, seeing is believing, I say. Pair it with some daily cardio exercises or strength building stretches to work on a calorie deficit and you will be downright unstoppable! A safe weight loss journey is the goal here, and I know you can do it.
No more losing a few pounds, and then gaining all the weight back because of boring recipes! Get started TODAY!
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