If you are wondering how to lose 10 pounds in one month, you have come to the right place. Weight loss is simply a function of consuming fewer calories than your body needs to maintain your current weight. To do this, you need a three-pronged approach. First, you need a solid plan in place. Then, you need to decide which small, sustainable changes you will make to your lifestyle regarding your diet and exercise routine. This can help in your quest to learn how to lose 10 pounds in a month.
When learning how to lose 10 pounds in one month, it is important to understand some common acronyms you will see in articles and blogs on weight loss. The first is BMR or basal metabolic rate. This means how many calories your body consumes at rest. For men, the imperial, or English, formula is 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). The last piece of the equation shows mens' metabolisms slow as they age and they require at rest 6.8 fewer calories per day each year they age. For women, the imperial formula is 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). If you do not have an affinity for arithmetic, google "BMR imperial calculator" and enter your stats into one website you find.
TDEE stands for total daily energy expenditure and it takes into account the fact that we do not spend 24 hours a day in bed. There are multiple methods for calculating TDEE, but the most accurate one is the Harris Benedict Equation. Multiply your BMR by the multiplier based on your activity level. These multipliers follow:
- Sedentary (little to no exercise) = 1.2
- Lightly active (light exercise or sports one to three times per week) = 1.375
- Moderately active (moderate exercise or sports three to five times per week) = 1.55
- Very active (hard exercise or sports six to seven times per week) = 1.725
- Extremely active (very hard exercise or sports six to seven times per week with a physical or job or 2x training) = 1.9
For example, if your BMR is 1,350 calories per day and you live a sedentary lifestyle, your total daily calories required for weight maintenance is 1,350*1.2 which is 1,620.
Setting And Keeping Track Of A Goal
Learning how to lose 10 pounds in one month is easy. The hard part is putting that knowledge into practice. It requires laser-sharp focus and an ironclad will to consume a net deficit of 1,167 calories per day. Write down your goal. Research shows your brain doesn't know the difference between a pipe dream and reality, so if you visualize yourself doing something it will do its best to get it done. Goals should be SMART, or Specific, Measurable, Attainable, Relevant and Time-bound. The goal to lose 10 pounds in one-month checks each of these boxes.
Create a solid plan. Calculate your required calorie defecit by calculating your TDEE. Then, decide how you are going to achieve that defecit. It is not attainable to eat at maintenance and burn 1,200 calories per day through exercise. A 140-pound individual would have to run nearly 23 miles to burn this many calories. Even if you ran at six miles per hour, you would still have to run for four hours per day.
A major part of how to lose 10 pounds in one month is eating the right foods. The adage "You can't out-exercise poor diet" rings true. In America, the average meal prepared outside the home clocks in at 1,200 to 1,500 calories. That is the daily caloric requirements of average height, sedentary women at a healthy weight. Today, we will discuss just a few of the countless changes you can make to your diet so you know how to lose 10 pounds in 30 days.
Eat More Soluble Fiber
Soluble fiber absorbs water in your digestive tract forming a gel, slowing down the passage of your food and reducing the calories your body absorbs from the food. It keeps you feeling fuller for longer which causes effortless weight loss. Foods high in soluble fiber include blackberries and raspberries, Brussel sprouts, flaxseed and legumes like lentils and chickpeas.
Eat Fatty Fish
Unless you have dietary restrictions, aim to consume eight to 12 ounces of fatty fish per week. The protein will increase satiety and the essential omega-3 fatty acids will reduce dangerous visceral fat within the abdominal cavity and around the liver. This has the added benefit of protecting you from fatty liver disease and other debilitating medical conditions. Great fatty fish to include in your diet are mackerel, sardines, anchovies, herring and wild salmon.
Reduce Consumption of Sugary Drinks
People know soda is bad for them. It contains high-fructose corn syrup and a host of other chemicals and unnatural additives. It is over 100 empty calories per serving and both a belt and diet buster. Do your best to reduce the frequency of fruit juice, sweet tea, and lemonade, too. Fruit juice contains vitamins and minerals, but it does not fill you up like eating fiber-rich fruit. An eight-ounce serving of unsweetened apple juice contains 110 calories and it is easy to consume several servings per day.
Try adding a slice of lemon or lime to unsweetened tea or sweetening it with honey, a healthy alternative to sugar. Even better, infuse your tea and water with a delicious, refreshing combination of fresh fruit. Along with the flavor, powerful antioxidants and other essential nutrients will be infused into your zero calorie beverage.
Remember that TDEE formula? You burn around four or six calories per pound of body weight. This means, once you lose 10 pounds you will need to consume 40 or 60 fewer calories each day than your current maintenance. Don't worry though. Substitute a glass of whole milk with a glass of 1%, 1/2% or skim milk or substitute two glasses of whole milk with two glasses of 2% milk.
Try Intermittent Fasting
IF, or intermittent fasting, is the concept of abstaining from food for 24 hours one or two days per week. A more common variation of this is to abstain from food for 14 to 16 hours per day, giving you an eight to ten-hour window to eat per day. Consult a registered dietician or licensed nutritionist, particularly if you think you have any relevant medical history requires advice from a health professional. This concept is easily modified by consuming a small glass of milk and a piece of fruit before your morning workout if necessary to you or something similar.
It takes 21 to break an old habit and form a new one. Research suggests individuals who exercise in the morning on an empty stomach burn more calories and 20% more fat than individuals who exercise later in the day. Try to start your day off right with something as simple as a six-minute workout. This workout can be easy, free and good for both the mind and body. If you begin your day with the correct frame of mind, it is easier to implement your knowledge of how to lose 10 pounds in one month.
Do Aerobic Exercise
Aerobic, or cardiovascular, exercise is a famous fat burner. This includes activities such as running, swimming and cycling that get your heart rate up for a sustained period of time. Research results are mixed on the efficacy of moderate- or high-intensity cardiovascular workouts, but there is no doubt that consistency is key.
ance training is a huge part of losing fat and maintaining a healthy body. It is particularly effective at reducing belly fat. Even if you cannot commit to sixty minutes a day at a time for exercise, aim to work out for thirty minutes in the morning and thirty minutes at night. Do not excessively exhaust your muscles. If you swim first thing in the morning, go for a walk at night or take the rest of the day off. If your cardio involves a heavy emphasis on legs, target your back during your weight training session and give your legs a break. Even Olympic athletes cross-train so they do not experience burnout.
Conclusion on How to Lose 10 Pounds
If you have ever wondered how to lose 10 pounds in 30 days, the easy answer is to consume 1,167 calories below your total daily energy expenditure per day for 30 days. The hard part is implementing best practices regarding your eating habits and exercise routine consistently. To help you with this, create a solid plan and stick to it. If you commit for 30 days, you will change your life. It takes only 21 days to break an old habit or form a new one. There is no reason you can't do both simultaneously.
Don't try to eliminate everything at once. You will become overwhelmed and quit. That is no good. Make small, sustainable changes one at a time until a new habit is formed or an old one is broken. Remember, you are committing to the process and the journey, not the destination. Commit yourself, trust the process and the weight loss will come.