10 Tips for Losing 10 Pounds in a Month: Want to lose 10 pounds in a month? This guide offers a balanced plan that combines exercise, nutrition, and self-care to help you reach your goal safely. In the age of instant shopping, waiting for results can be frustrating, but losing weight too quickly can be dangerous.
10 Tips for Losing 10 Pounds in a Month
Exercise and healthy eating can help you lose 10 pounds in a month, but take care of yourself physically and emotionally. Slow and steady wins the race.
1. Get your heart rate up
You bought a gym membership, trendy leggings, and a water bottle with your favorite motivational quote (“Sweat like nobody’s watching”).
Because doing the same workout every day is boring, you may be wearing those leggings more on the couch than at the gym.
The U.S. Department of Health and Human Services recommends 2.5 to 5 hours of moderate-intensity aerobic activity or 2.5 hours of vigorous aerobic activity per week for adults.
2. Walk it off
Walking: Aerobic exercise doesn’t require Zumba in order to see results. Weight loss is optimal when your heart rate is in the fat-burning zone, which you can reach with a brisk walk, slow jog, or bike ride at less than 10 mph.
The CDC recommends a heart rate of 64–76% of your maximum for moderate-intensity physical activity and 77–93% for vigorous activity.
3. Limit your carbs
Avoiding carbs at dinner can help you lose weight. Try cauliflower rice instead of white rice or chickpea pasta instead of wheat pasta. You’ve probably seen the keto diet on Instagram every 5 minutes.
Like the Atkins Diet, keto restricts carbs to 20–50 grams per day and emphasizes fats and proteins. Once your body runs out of glucose (from carbs), it will burn fat for fuel.
4. Get your mind right
It can be hard to stay motivated when changing your diet and exercise. I don’t” instead of “I can’t” feel more empowered in their choices.
Instead of “I can’t skip this workout,” try “I don’t skip workouts.” Or “I’m too lazy to cook a healthy dinner,” try “I don’t order takeout on weeknights.”
5. Count your calories
You store extra calories as fat if you eat more than you need. To burn fat, eat fewer calories than you need for daily energy. This will cause your body to use its fat reserves.
Losing two pounds per week is healthy and safe, and 1 pound of fat contains 3,500 calories. Calorie counting may seem like the worst math, but a health tracking app makes it easy as pi.
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6. Enjoy some coffee
Thanks to the coffee bean gods, caffeine may help you lose weight faster in the short term by increasing your resting metabolic rate.
Coffee can help in the short term, but our bodies become more tolerant to caffeine over time (as anyone with a three-cup-a-day habit can attest), so it is not a sustainable weight loss strategy.
Unfortunately, your Vanilla Creme Frappuccino and other milkshake-like drinks are not included. (Swapping a sugary blended coffee drink for a regular cup of coffee is a good idea.)
7. Get enough sleep
Sleep deprivation causes grogginess, lethargy, and distractibility. Did you know it can also hinder weight loss? Ghrelin, the hunger hormone, rises with less sleep.
People sleep differently, but the National Sleep Foundation recommends 7–9 hours per night for adults.
8. Eat protein for breakfast
A healthy breakfast can help you start the day right and avoid that midmorning energy crash when you raid the office break room for doughnuts. Protein in the morning helps you feel full and may boost your metabolism. Plus, you don’t have to think about protein for dinner!
For a 2,000-calorie diet, aim for 25–30% of your daily calories from protein (500–600 calories). Start your day with protein-rich foods like eggs or tofu.
9. Drink more water
Hydration and digestive health are among the many benefits of drinking water.
Water reduces appetite, possibly because it makes you feel full before eating. Middle-aged adults who drank water before meals lost more weight over 12 weeks than those who didn’t.
10. Drink less booze
You don’t have to stay sober, but alcohol is high in calories and makes you more likely to text your ex. Beers have 150 calories or more and lack nutritional value, while 1.5 ounces of liquor have 100 calories.
Cocktails, such as margaritas (170 calories) and piña coladas (500 calories), vary based on ingredients. It’s best to drink moderately, but even three beers are 450 calories or more.
