You may be looking for a diet to lose 10 lbs. in a month because you have a special event coming up, you want to lose those last 10 lbs., or you want to get started on a longer weight-loss journey. Many diet plans can help you achieve your goal, but what they all have in common is that they control your calories. Get your doctor's approval before starting any diet.
Calorie Balance
If you are in calorie balance, you are maintaining your weight and eating as many calories as you expend, or burn. Losing weight means that you have a negative calorie balance, or calorie deficit. According to the Centers for Disease Control and Prevention, you need a calorie deficit of 3,500 calories to lose 1 lb. of body fat. To lose 10 lbs., you need to create a deficit of 35,000 calories, or an average deficit of nearly 1,200 calories per day, by eating less, exercising more or both.
Setting Your Calorie Goal
The average number of calories you need to eat each day to lose 10 lbs. in a month is the number of calories you need for maintenance minus 1,200 calories. Your calories for maintenance depend on your weight, gender, age and level of physical activity, and the U.S. Department of Health and Human Services provides tables to estimate your calorie levels. You will burn more calories if you do more exercise, such as walking, swimming, running or dancing.
Healthy Rate
A diet to lose 10 lbs. in a month will average about 2.5 lbs. per week. This is only slightly more than the rate of 1 to 2 lbs. each week that MayoClinic.com states is common. Compared to rapid weight loss, a slower rate of weight loss may be better because it allows you to form new habits while you lose weight, making the weight loss more sustainable. Losing 10 lbs. in a month puts you on pace to lose a significant 120 lbs. in a year.
Balanced Diet
You can lose 10 lbs. in a month no matter what types of foods you eat, as long as you eat the right number of calories. However, a carefully planned, balanced diet provides essential nutrients such as unsaturated fats, dietary fiber, vitamins and minerals. Choosing nutrient-dense foods can prevent nutrient deficiencies and promote your overall health while you stay within your calorie limits. MayoClinic.com recommends following a plan that does not rely on specific individual foods, does not exclude entire food groups and encourages physical activity.
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