Losing 10 pounds in a month is not as difficult as it sounds, if you follow the correct strategies. Weight-loss success depends upon eating a healthy diet and following a consistent exercise regimen. You can lose 2 1/2 pounds per week for a total of 10 pounds in one month if you decrease your food intake and burn off more calories with physical activity. Always consult with a physician before starting a new weight-loss program that could affect your health.
To lose weight, you will need to eat fewer calories than you burn. The daily number of calories you need to eat for weight loss is highly variable, and depends on age, height, sex, weight and activity levels. Most active women can lose weight by eating 1,400 to 1,500 calories per day; however, people who are obese or have metabolic issues may need to eat only 1,200 daily calories, states dietitian and author Susie Burrell. Consult with a dietitian to determine your individual caloric needs.
Add high-intensity interval training to your exercise program to burn off more calories for weight loss. This involves alternating hard periods of exercise with less intensive recovery periods. You will continue to burn off calories hours after intense workouts because of excess post-exercise oxygen consumption, in which the body takes in more oxygen to eliminate oxygen debt incurred during exercise. This process releases fatty acids in the body to be used as fuel for recovery, preventing fat storage. Do two such interval activities per week for 20- to 30-minute sessions, alternating one minute of hard running or cycling with two minutes of rest; repeat eight to 10 times and include a 10-minute warmup and cool-down.
In addition to interval training, you will need to do cardio another three days of the week, for 45 to 60 minute sessions. You need to exercise more than 150 minutes per week at a moderate intensity for weight loss, states the Centers for Disease Control and Prevention. Try running, brisk walking, hiking, swimming, cycling or rollerblading solo or with a friend to pass the time while burning calories.
Cut down on calories by cutting back portion sizes to the recommended serving sizes. Read nutrition labels to determine how much is in a serving size before you pour a bowl of cereal or help yourself to a block of cheese. For weight loss, focus on eating vegetables, lean proteins and healthy fats in moderation. Vegetables and fruits should form half your plate; whole grains -- one-quarter; and the remaining quarter should be for lean proteins such as meat, fish or eggs. Healthy fats, including a quarter of an avocado or a teaspoon of olive oil, can serve as condiments or toppings for greater flavor and nutrient absorption.
While losing 10 pounds in one month is attainable, slow and steady weight loss is the key to long-term weight-management success. The CDC states that people who gradually lose weight, at approximately 1 to 2 pounds per week, are better able to succeed at keeping the weight off. Avoid any diet or weight-loss plans that are too restrictive, such as those that leave you lethargic, hungry or irritable, or if you suffer any other negative side effects that affect your health and well-being.
- Susie Burrell: How Many Calories Do We Need?
- Centers for Disease Control and Prevention: Healthy Weight - It's Not a Diet, It's a Lifestyle!
- Coach Calorie: HIIT - High Intensity Interval Training for Maximum Fat Loss
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- Duke University Student Affairs: Balance Your Plate
- ChooseMyPlate.gov: What's on Your Plate?