How To Lose 10 Pounds In A Month (A Realistic Plan From A Trainer)
Is it possible to lose 10 pounds in a month? As a certified personal trainer and certified health coach I’m all about realistic fitness goals; but I do hear you when you say you want actionable ways to lose weight in a month. Let’s talk about how to realistically do this. While losing ten pounds in […]
Is it possible to lose 10 pounds in a month? As a certified personal trainer and certified health coach I’m all about realistic fitness goals; but I do hear you when you say you want actionable ways to lose weight in a month. Let’s talk about how to realistically do this.
While losing ten pounds in 30 days is not easy, it is doable if you really commit.
This article includes practical advice on how to safely lose 10 pounds in a month—no fasting or crazy detoxes required. What will be required for this kind of weight loss? Proper nutrition, exercise, and serious commitment.
1. Yes, You Need To Count Calories
To lose weight, calorie intake really counts. It’s true that the kind of calories you eat matter (are they from healthy foods or processed packaged TV dinners?) most of all.
If you eat crappy, you’ll feel crappy, and that’s the bottom line. BUT the number of calories you’re consuming still matters, especially when you have the aggressive goal of losing 10 pounds in one month.
Weight loss isn’t easy, but you do have to remember this somewhat simple tenet of losing weight: burn more calories than you consume. Calorie intake is something you have to watch.
While everyone’s caloric needs are different, for the average woman who’s looking to lose weight, aiming to eat around 1,600 calories per day will help you drop pounds.
Your calorie intake is something very personal that you will need to experiment with, so consider keeping a detailed food journal or use a food logging app like MyFitnessPal.
Tracking your calorie intake will make your weight loss journey more manageable, and journaling is a positive mental health habit as well.
2. Clean Eating For Weight Loss
- We always say “no one ever got fat by eating too many fruits and vegetables,” because it’s true. Fill up your plate with veggies, fruits, lean protein, and healthy fats with real ingredients.
- Say goodbye to processed, packaged foods and artificial ingredients.
- Get rid of your soda habit and make weight loss easier.
- Eliminate added sugars.
- These are the things that will change your diet for good, creating sustainable, life-long habits that boil down to Michael Pollan’s philosophy: “Eat real food. Not too much. Mostly plants.”
- By counting calories (as we said above, it does matter) and making those calories healthy and clean, you’ll have one-half of your weight loss equation solved.
- Eat Slower
- Add Fiber
- Cut Back on Refined Carbs
3. Hydrate
Removing sodas and other sugary beverages plays a big role in weight loss, but another factor to consider is upping your water intake! Many times when we’re thirsty, we reach for a snack misunderstanding our feelings of thirst for hunger.
4. Eat a High-Protein Breakfast
A high-protein breakfast can help you stay on track with your weight loss goals. Eating more protein can reduce the number of daily calories you need to consume. Eating high-quality protein can also cut down on the number of calories it has consumed.
High-protein foods include eggs, cheese, yogurt, eggs, and peanut butter, as well as breakfast cereals and cereals. One study in 20 adolescent girls found that protein intake increased feelings of fullness and lowered levels of certain hormones that stimulate hunger.
5. Combine Cardio and Strength
You can’t lose weight based on your dietary choices alone. Yes, it’s one-half of the battle, but you won’t see any results without exercise.
Many people get caught up in not knowing where to begin when it comes to exercise, whether they’ve avoided it for years or have fallen into a slump and aren’t sure what will work anymore.
What’s an easy way to tackle both of these requirements at once? Try getting your cardio and strength done at once doing a HIIT workout.
Circuit and interval workouts require you to give all-out effort, so they get your heart pumping hard and typically use a series of strength moves to do so. This helps you tackle both your cardio and strength at the same time, which can be helpful if you’re short on time.
6. Prioritize Sleep and Minimize Stress
Lastly, aside from diet and exercise, there are other factors that can make losing weight difficult. These two factors are often overlooked when looking to lose weight, but they do matter.
There’s a scientific link between the stress hormone cortisol and belly fat. And sleep deprivation throws two hormones that regulate your appetite—leptin, and ghrelin—out of whack, making it harder for you to feel satiated, thus causing overeating.
Work on ways to manage daily stressors like trying Bedtime Yoga For Better Sleep and prioritize getting 7-8 hours of sleep per night. These things can help make your weight loss journey a bit easier.
7. Bring Your Hormones Back Into Balance
Sometimes hormonal issues can also make losing weight extra difficult, especially if you’re in perimenopause or menopause. If you’re currently feeling the menopausal spread around your middle, you’re not alone, and no, you’re not crazy: it does get harder to lose weight as you age. But it’s NOT impossible.
Weight loss can be a difficult journey that you don’t have to go alone, and there may be other medical or psychological barriers at play that someone can help you address in a healthy way.
I Tested The Best Lululemon Look Alikes on Amazon: Here Are My Favorites
Have no fear, as a fitness expert and an avid shopper, I have done my homework and I have tested the best Lululemon look alikes that Amazon has to offer.
I’ve been in the fitness industry for over 30 years working as a Certified Personal Trainer, Group Fitness Instructor and Health Coach. And I will admit I became a Lululemon fan even before Lululemon became all the rage. Their leggings and other apparel have amassed a very large fan base over the last two decades. But here’s the problem for their large fan base: it’s expensive.
I Tested The Best Lululemon Look Alikes on Amazon: Here Are My Favorites
53 Best Weight Loss Snacks
To keep you from going crazy with calories even when the saltiest of cravings hit, my team and I rounded up our best weight loss snack recipes that are super easy to throw together. And when you don’t have time or you’re on the go, we also made a list of our favorite healthy purchased snacks too.
One of the keys when it comes to weight loss is preparation. If you get over-hungry, it can lead to over-eating at mealtimes which is why a healthy snack can actually aid in your weight loss goals.
Inspiration For Weight Loss – 12 Inspiring Tips to Get You Motivated
Let’s get one thing straight: being healthy isn’t just about the number on your scale. There are tons of other factors that affect your health besides your weight, and every one is built differently.
However, if being overweight is affecting your day-to-day life, sometimes weight loss is the goal. Unfortunately, even if you know how to lose weight, finding the inspiration for weight loss and motivation to actually make those healthier choices can be another story.
Whether you’ve been in a rut for a few months or many years, we’ll help you find the weight loss motivation you need to finally make a change.
Inspiration For Weight Loss – 12 Inspiring Tips to Get You Motivated
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