Losing 10 pounds in one month is a reasonable goal for even the casual dieter. Most people, in fact, can manage 10 pounds in their first month without having to work all that hard. While this will most likely not be a sustainable, month-to-month goal in the long term, this plan can serve either as a jump start to a longer-term diet or as a quick fix when you only need to lose a small amount of weight.
Step 1
Drink lots of water. If your body is dehydrated, it will hold water under the skin. It's a survival mechanism to prevent you from dying of thirst. Drinking at least 64 oz. water over the course of the day will keep you hydrated and free of excess water weight. Carry your water bottle with you and sip it throughout the day. Dropping excess water weight alone can bring your body weight down by about 5 lb.
Step 2
Limit carbohydrates. Cutting down on the amount of carbohydrates you eat will help you lose body fat by controlling your blood sugar levels. Carbohydrates also can cause your body to hold more water. Breads, pastas and sugars should be limited during this month. Replace these carbohydrates with lean meats, fish, poultry, vegetables and healthy fats, such as avocados, olive oil and nuts.
Step 3
Keep a food diary. Ideally, you should start keeping a food diary about one week before you start trying to lose weight. This way, you will know how many calories you'll need to cut to make your goal. Each day, total up how much food you ate; then use your calorie counter to figure out how many calories you consumed. To lose 5 pounds over the course of the month through diet, cut about 500 calories per day.
Step 4
Eat small, frequent meals. Twice a week, cook up enough healthy food to last a few days and store your meals in the plastic containers. Each day, take your meals with you in your cooler so you are never without a healthy meal and will not have to resort to fast food. Eat about every two to three hours. Use the calorie counter and food scale to determine the calorie content of your meals.
Step 5
Exercise at least five times per week. Moderate cardiovascular exercise will not only burn calories, but it will also stimulate your metabolism and raise the number of calories you burn over the course of the day. Do not use running or jogging if you have not been exercising, because it could be hard on your joints. Brisk walking, especially on an incline, will be enough. Set a goal of at least 30 minutes for each cardiovascular workout.
Tips and Warnings
- Try not to cheat on your plan, but if you do slip up, don't just give up completely. Lots of dieters fail because they cheat, get discouraged and then quit. If you go off your plan for any reason, make a note of the reason in your log, and then try to avoid the same mistake in the future.
- Losing weight through sensible diet and exercise is generally healthy, but get a doctor's consent before starting any exercise program.
Things You'll Need
- Water bottle
- Diet log or food diary
- Calorie counter
- Plastic food containers
- Food scale
- Small cooler
References
- American Council on Exercise: Fit Facts
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
Member Comments