Last Updated on February 28, 2018 by Michael Brockbank
Losing any amount of weight depends on many variables. Your specific physical and mental make-up will play major roles when trying to lose 10 pounds in a month. With that being said, it’s completely possible that you can meet this goal. As of the day of this post, my record is 10 pounds in seven days. However, I am also considered obese. This means I’ll lose weight much faster than someone who is smaller.
What Can Affect Losing 10 Pounds in a Month?
Like I said, there are several key factors that will dictate how much you can lose in any given amount of time. While most will revolve around your physical needs, some may be more mental. Here are a few things that may contribute to your weight loss, or lack thereof.
Your Current Weight
Overweight people burn fat and calories much faster than a skinnier person. This means we can drop weight at a considerable speed. However, people like myself will also begin to slow down in terms of weight loss as we get smaller. The closer you get to your ideal healthy weight, the more difficult it becomes to burn.
In reality, the weight loss records I set for myself now may be unbreakable the closer I get to 180. At which point, you should focus more on body measurements rather than weight. This is because muscle weighs more than fat and can tip the scales.
The Amount You Eat
One of the tricks to losing weight quickly is balancing your food intake with your physical activity. It’s common knowledge that dieting can help you slim down, but taking it too far can be quite dangerous. You don’t necessarily have to be on a strict diet if you’re capable of burning the calories and carbs through physical activity.
If you eat like a bird but commit to rigorous exercise or other intense physical activity, there is great potential to hurt yourself. Personally, I found myself passing out way too often from a lack of food while committing to exercise routines. Part of this is because I was trying to burn too much too quickly. My body wasn’t able to accommodate for the changes.
Your Physical Activity
How active you are throughout the week will play a large role in losing 10 pounds in a month. I’m not talking about strict exercises, though. Any movement you make is beneficial for health on some level. Even a 20-minute house cleaning routine can burn quite a few calories. The more active you are throughout the week, the more food you’re going to need.
You need to find your food-to-activity sweet spot. This may take some time, but the end results are far worth the effort. This can help your metabolism correct itself, especially if you turn it into a specific daily diet plan. Those who are less active, such as myself, require far less food in order to maintain a healthy weight.
A lot of people get easily discouraged if they’re not losing a set amount of weight every week. Don’t center yourself on instant gratification. Living healthier is a process, not a fix. Also, bare in mind that muscle weighs more than fat. It’s easy to see that you only lost one pound this week, but the measurements around your body may tell a completely different story.
The way you view fitness will greatly impact your success. If you look at exercises like chores or hate the thought of reducing your food intake, it’s going to be much more difficult on you. This is why you need to change how you view fitness as a whole. Instead of looking at exercises like a grueling activity, you can make it more fun. For instance, I can easily burn more than 300 calories by playing the Xbox Kinect for a bit more than 20 minutes. I also set personal goals that I am eager to beat.
How Do You Lose 10 Pounds in a Month?
For many people, it’s relatively easy to drop 10 pounds in a month. On average, the human body can lose two-to-five pounds in a week safely. Remember, this is also dependent on the above factors. So, what can you do to increase your chances of success?
Drop the Sugar
I lost eight pounds simply by moving from sugar to Splenda in my coffee. That demonstrates two things: a) sugar can contribute to a lot of weight; and b) I drink way too much coffee. Decrease the amount of sweet drinks you have throughout the week. If you need something flavored, try a Mio. Just do what you can to decrease the amount of sugars you eat throughout the next seven days.
Proper Portion Sizes
Learning proper portion sizes will be a big help in dropping the weight. A lot of people in the United States are severely overfed. Stick to serving sizes when eating while adding portions of fruits and veggies. Not only will these help you lose weight, but they’ll also boost various aspects of your body and mind.
Plenty of Liquids
Make sure you drink plenty of liquids. I’d suggest more water and natural juices. Remember to curb the sugar intake, though. Drinking plenty of liquids doesn’t necessarily include alcoholic beverages, either. These are empty calories which will cause your body to expel a great deal of water. Yes, you can dehydrate by drinking alcohol. Coincidentally, this is often what causes hangovers for many people.
Regular Exercise or Increase Physical Activity
Reducing the food intake and increasing physical activity will greatly enhance your ability to lose weight. However, keep in mind that you still need to eat more when you work out. While activity does burn away the fat stores, your body still needs nutrients to keep going which are not available within.
Vitamins and Minerals
Monitor your daily intake of food. If you’re not getting the vitamins and minerals you need, pick some up at the store. Personally, I use the Kirkland Multivitamin pack from Costco. The last thing you want is to suffer from a deficiency. It could affect everything from blood pressure to emotional states.
Things I Do to Lose 10 Pounds in a Month
Here is a basic list of what I do to lose weight in any given week. It’s not all that difficult if you have the right tools.
- Monitor food intake with MyFitnessPal: This allows me to watch how much I’m eating and whether or not I can afford the carbs of any given meal.
- Use my Fitbit Charge HR: This helps me keep an eye on physical activity and how many calories I’ve burned throughout the day.
- Increase physical activity: I try to set exercise and activity goals for myself everyday.
It’s literally that easy. Technically speaking, it’s possible to drop 10 pounds in a month simply by changing the way you eat. However, I would rather put effort into exercise and activity in order to build onto my core.
It’s possible for many people to lose 10 pounds in a month without hurting themselves or having surgery. For the most part, it simply takes dedication to succeed. Conquer each day and make it your own. Be true to yourself and learn more about what makes your body unique. It can help you shave off those extra inches.