Ask anyone you know to list three things that they want, and I guarantee some of these will make it on the list: I want more money, I want a slim waistline, and I wish there were fewer commercials during TV shows.
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In fact, you can put 2,000 people in a room, and half of them will say they would love to lose at least some weight [1]. The fact of the matter is that you’ll rarely find someone who is happy with his own weight (no matter the gender, age, or even job profession). Losing weight is simple, no matter what everyone says. It’s just a matter of determination, setting goals, and sticking to those goals.
With that in mind, how can you lose 10 pounds in a month? If you’re preparing for a special event, say, a graduation party, a wedding, or you just want to fit into your old jeans, we have a special plan that can help you [2]. The truth of the matter is that you need some guidelines—a change to your lifestyle—and that’s it. We try to stay away from those fasting diets, and prefer to help people lose weight in a natural way.
The simple concept for losing weight
I’ve said it before, and I’ll say it again: losing weight is simpler than you think. At the end of the day, the simple concept is that you need to burn more calories than you consume. One pound is about 3,000 calories, and 10 pounds per month means that you need to shed some 1,000 calories per day. And believe me, it’s possible. That doesn’t mean you need to starve. Don’t worry.
There are four things you need to do:
- Burn more calories
- Consume fewer calories
- Build a system that will ensure consistent results and determination
- Maintain good nutrient density and healthy diet so that you’re losing fat, not muscle
And the good news is that you can do all of these four things. And, of course, we’re here to help you!
Tips and tricks for losing weight
Now that we’ve gone through all the guidelines for achieving success and answered the question regarding how you can lose 10 pounds in a month, let’s go the extra mile. You can always use some extra guidelines and tips, and in this section, we’ll discuss how to maximize your results and performance.
Commit to the process
Anytime you want to lose weight, or you want to achieve something, you need to commit to the process, not to the goal. If your goal is to lose weight, and you focus only on the goal, you’ll never get there. However, if you commit to the process, and you see how you improve each and every day, I guarantee you’ll lose 10 pounds in a month. Commit to sticking with the plan you make for 30 days!
Say “I do not”
There are three phrases that people like to say when it comes to weight loss. And the difference in terminology matters. You can say “no” to things you shouldn’t eat or do, you can say “I cannot,” and last, but not least, you can say “I do not.”
Studies have shown that saying “I do not” is the most effective way to stay on course. For example, when you’ve had a hard day and you’re thinking about missing a workout, say “I do not miss workouts.” And when you’re tempted to eat a box of chocolates, say “I do not eat chocolate.” Believe me, you’ll be amazed by the results. You’ll make the right choice, time after time.
Start with a reset
Start your 30-day (or one-month) diet plan with a detox, or a fasting day. The benefits of detox have been widely proven. But when you detox, your stomach will shrink. For the first 24 hours of your “how to lose 10 pounds in a month plan,” hit the reset button on all your normal habits. You can drink liquids for the first day to cleanse your stomach and body of all the toxins that have been accumulating there.
And if you think you can’t go a full day without eating, trust me, you can. It’s hard, but it’s doable.
Start your day with exercise
We talked previously about the benefits of exercising and some of the workouts you can do. But you should also exercise first thing in the morning. Just 10 minutes of moderate exercise is enough to get your day off to a great start. You’ll be less likely to overeat later, and you’ll be in a better mood.
Drink a glass of water before meals
This is one of the secrets nobody tells you about losing weight. Drinking water helps in many ways for losing weight. For starters, drinking water is good for you [3]. Secondly, and more importantly, one glass of water before meals will fill your stomach and you’ll eat less. We’re prone to overeating because of the taste of the food. A glass of water will ensure you eat just enough to get full, and not overeat.
In the same spirit, always stop eating when you feel full. Your stomach will adapt to the new lifestyle and reality. Hunger will fade, and I’m sure you’ll have a better understanding of when you’re full.
Stick to healthy meals as much as possible
If you think this is easy, you’re very wrong; sticking to healthy meals is a challenging task. But, as with other things we’ve discussed, it’s doable. You need a serving of lean protein, two servings of vegetables, and one serving of grains.
I know that’s challenging. But all it takes is a bit of planning. Map out what you’ll eat tomorrow, buy the groceries, and prepare it ahead of time. That way, when it’s time to eat, you don’t have to think about what to eat.
Toss in a snack every now and then
It’s normal to feel hungry every now and then. After all, it’s impossible to stay away from food between breakfast and lunch, and between lunch and dinner. So grab a snack in between.
But as with your meals, stick to healthy snacks. Grab a protein bar, or a piece of fruit, or some vegetables.
Cheat wisely
You can afford a cheat meal during the day, and even a cheat day. However, what you want to do is cheat wisely. For example, if you like sweets (and we all want them for the taste), here is a quick trick you can employ. After your meal, let 3 or 4 chocolate chips melt in your mouth, one at a time. Your taste buds will be satisfied, and you won’t get a lot of extra calories.
Keep a food journal
Now, while some experts recommend avoiding the scale and a food journal on a daily basis, I say the opposite. Remember when I said earlier to “commit to the process”? Well, the best way to commit to the process is to trust it, and keep a record of it.
Write what you eat, how much you exercised, and at the end of the day, check it to see if you can make any improvements the next day. Maybe you can eliminate a bar of chocolate tomorrow. Or walk for 15 more minutes.
Pay attention to hidden sugars
Sugar is your biggest enemy for weight loss. There is absolutely no way to lose weight if you consume a lot of sugar. But in addition to the obvious culprits, you need to pay attention to hidden sugars [4]. There is a lot of sugar in sauces, condiments, and fruits. Some fruits are extremely high in sugar, and you want to avoid them.
Eat slowly
We talked previously about how you need to stop eating when you feel full. Another trick is to eat slowly. If you didn’t know, there is a delay of 30 minutes between when you start eating and when you’re feeling full. That means your meal should last for 30 minutes so that you feel satisfied and can stop eating right on track.
What to eat?
One of the biggest misconceptions in the weight loss world is that you need to eat less to lose calories. That’s just partly true—you actually need to focus on “what you eat,” not on “how much you eat.” There are foods that speed up your metabolism and help you lose weight, and there are foods that contribute to weight gain. With that in mind, let’s talk about the foods that you can and should consume on a daily basis if you want to lose 10 pounds in a month.
Whole eggs
There was a time when eggs were criticized for their high amount of cholesterol. But those times are gone, and eggs have made a big comeback in the weight loss world. And if you want to lose weight, they are among the best foods. Eggs are high in protein and healthy fats, and will make you feel full for just few calories [5]. It’s best to eat them for breakfast, as you can get everything you need to kick-start the day for burning calories.
Leafy greens
If there is one superfood you definitely need on the menu, it’s leafy greens. This food group includes spinach, kale, collards, and some others. All of the leafy greens have properties that will help you lose weight [6]. But the best part is they are extremely low in calories and very high in fiber, helping you feel full for a long period of time.
Because of their versatility, leafy greens can be added to almost anything, be it salad or a smoothie, or even eaten as a side dish.
Cruciferous vegetables
Speaking of vegetables, we need to mention another food group: cruciferous vegetables, a group that includes cauliflower, cabbage, and broccoli. As with most vegetables, these are loaded with fiber. Even better, they contain a decent amount of protein.
If you want to lose weight, it doesn’t get much better than cruciferous vegetables. And if you’re in it for the health benefits, these veggies are very nutrient-dense and contain cancer-fighting substances [7].
Salmon
Any fish will do the trick, but salmon is the cream of the crop. Loaded in healthy omega-3 fatty acids as well as protein, salmon is one of the most nutrient-dense foods you can get [8]. All fishes and seafood products contain iodine, a nutrient that’s crucial for proper thyroid function. That’s why salmon not only helps you lose weight, but improves your overall health as well. Your metabolism will be running at an optimal level thanks to your salmon consumption.
Tuna
A low calorie and high protein food, tuna is a lean fish. There’s not much fat in it. And if you want to lose weight, make sure that you buy tuna canned in water, not in oil. Tuna canned in oil also provides some health and weight loss benefits, but not as much as regular tuna or tuna canned in water.
Among bodybuilders, tuna is a popular option because it allows them to get their protein up and their calories down.
Lean beef and chicken breast
Call it lean meat, by now we know that protein is one of the most important nutrients to get. Without protein, you can’t lose weight. Not only does it help you build muscle, but protein also speeds up your metabolism and increases the fat burning rate [9].
In terms of protein sources, lean meat (like chicken breast and lean beef) is the best you can get. Unlike processed, unprocessed red meat doesn’t raise the risk of heart disease or diabetes.
Meat is a weight loss-friendly food. Studies have shown that improving your protein intake can cut cravings, reduce desire for unhealthy snacks, and help you lose almost one pound per week [10].
Sweet potatoes
Sweet potatoes contain a very diverse range of nutrients, providing almost everything you need. You can consume them boiled or roasted, and either way, they’ll do the trick [11]. If boiling is your preferred way of cooking, make sure to allow the potatoes to cool down for a while before eating them.
Cottage cheese
In general, all dairy products are good [12]. One of the reasons for that is they are high in protein. But cottage cheese is the cream of the crop, because calorie for calorie, it has the highest amount of protein and the lowest amount of carbs and fat. You can easily boost your protein intake with some cottage cheese. And because it’s very nutrient-dense, just a small amount will make you feel full.
Beans and legumes
Beans and legumes are known as a vegetarian source of protein. Add them as a side dish, or make a soup with them, and you’ll be on a great path to losing weight. Some of the beans and legumes you can add to your diet include kidney beans, black beans, and lentils [13]. In addition to being rich in protein, they are also high in fiber, which makes them satisfying and filling.
Avocado
By now you know that some of the main nutrients you need to lose 10 pounds in a month are protein, fatty acids, and fiber. Avocado is high in two of them. Unlike most fruits, avocado is extremely rich in healthy fats, the same fats found in olive oil. They also contain fiber, another of the key nutrients for weight loss. And the best part is they contain a lot of water, meaning you won’t get a lot of calories.
The best way to eat avocado is in a salad, where they improve the nutrient density of your meal.
Nuts
The best thing about nuts is they are a healthy snack. Anytime you feel hungry or you crave something sweet, eat some nuts and you’ll be fine. They are high in fat, but also contain a decent amount of protein and fiber.
Consuming nuts on a daily basis will improve your metabolic health, allowing your body to burn more calories in a faster amount of time.
People who eat nuts are generally leaner and healthier. However, you should avoid overeating them, as they can be high in calories. Some of the best options include pistachios, walnuts, nuts, and almonds.
Grapefruit
Generally speaking, all fruits are good for weight loss. Fruits are loaded with fiber, but they also contain high amounts of sugar. However, grapefruit deserves its own spot because it’s one of the few fruits that is very low in sugar.
Grapefruit can have an enormous impact on your weight loss program [14]. Just half a fresh grapefruit before meals will help you lose a few pounds per month.
In addition to being great for weight loss, grapefruit is also healthy; it can help to reduce insulin resistance, a condition that can cause various chronic diseases.
Apple cider vinegar
ACV is one of the most popular ingredients in the weight loss and natural health community. You can use it in dressings and vinaigrettes, and you can even dilute it in water and drink it. Apple cider vinegar helps with weight loss by eliminating toxins from your body [15].
Consuming one glass of water with vinegar in the morning is a great way to start your day. Studies have shown that ACV can aid in weight loss. When you consume it with a high-carb meal, you increase your feeling of fullness and eat less than usual. That’s why it’s a great addition to any salad.
And the best part is ACV can reduce the blood sugar spike after meal.
Chili pepper
Chili pepper contains capsaicin, a substance that can greatly reduce your appetite and improve your fat-burning rate [16]. Capsaicin can even be found as a supplement, and many weight loss supplements include it.
But it’s preferable to source your foods for weight loss from natural sources. Therefore, eat a chili pepper every now and then.
Chia seeds
Chia seeds have grown in popularity over the past several years. And that’s because they are one of the most nutritious-rich foods in the world. Per one ounce, chia seeds contain 11g of fiber, which is more than you can ask for.
Known as one of the best high fiber foods, chia seeds can help you reduce your appetite, which results in weight loss [17]. And the best part is they are a low-carb food, meaning you consume a low amount of calories.
Coconut oil
In terms of healthy oils, coconut oil at the top of the list. And while there are some warnings about the amount of fats it contains, coconut oil can increase the amount of calories burned more than any other oil.
What is even more important, coconut oil can help you shed that irritating belly fat [18]. We all want to have a slimmer waistline, and coconut oil makes it possible.
So, if you want to know how to lose 10 pounds in a month, try replacing some of your cooking oils with coconut oil.
Full fat yogurt
We talked about dairy products before, and now we have another dairy product on the list. Yogurt is a probiotic food. As such, it contains good bacteria that can improve your digestion. When you’re on a weight loss program, a healthy gut is crucial.
Yogurt can protect against inflammation in the gut, and it can also protect against leptin resistance, the main hormonal driver of obesity.
Never go for the low-fat version of yogurt, as it’s loaded with sugar and makes you gain more weight than you lose.
Quick snacks for energy
We talked about the foods you need to eat, but as we all know, the snacks are usually the problem. With that in mind, one of the keys to losing 10 pounds in a month is consuming healthy snacks. And I want to make sure you get your snacks. So, let’s take a look at some of the best options.
Honey and granola
For this recipe, you need honey, grapefruit, and a granola bar. Get ½ of a large grapefruit, drizzle 1 teaspoon of honey on top of it, and serve with a healthy granola bar.
Fruit smoothie and an egg
You can even use this recipe for a quick and healthy breakfast. Prepare any fruit smoothie, and then pair it with one boiled egg and a slice of whole grain toast with 1 teaspoon of butter. For your fruit smoothie, stick to fruits that are high in fiber and low in sugars. Use almond milk instead of cow’s milk.
Smoked turkey and white beans
For those of you who work in the office, this is a great afternoon snack to prepare beforehand. It will keep you full until you get home for dinner. Mix 2 ounces of smoked turkey breast with ½ sliced cucumber, ¼ cup of canned drained white beans, and salad greens. You can add some walnuts, red grapes, and a small sliced pear.
Vegetable bowl
Another snack you can use for your between breakfast and lunch meal. Or you can use it as a quick lunch. Get a burrito bowl with black beans, fajita-style vegetables, roasted corn, tomato salsa, and guacamole.
Nuts and seeds mix
If you’re looking for a simple and quick snack, look no further than nuts and seeds. And yes, you can combine them. In terms of which nuts, I suggest almonds and walnuts. They are high in protein and omega-3 fatty acids, making you full for a longer period of time. And in terms of seeds, pumpkin seeds are the best.
Your workout regimen
Any weight loss plan requires two things. The first one is a healthy diet, and the second one is a solid workout regimen. We covered the healthy plan, and now we need to talk about the workout and exercise regimen. Since your goal is to lose 10 pounds in a month, you need a workout regimen that burns calories fast. That means cardio, and more cardio.
Many studies have shown that 30 minutes of aerobic activity for five days per week will work for weight loss. But what are those aerobic activities you need to practice? Well, let’s look at some cardio exercises you can do. But don’t avoid strength training. My advice is to do strength training for two days per week, and cardio the other days. You can take one day of rest on the weekend, and do some relaxing yoga the other. With that in mind, let’s take a look at the most popular cardio activities.
Elliptical machine
Elliptical machines are not the perfect cardio exercise—you won’t burn a ton of calories. But they are the easiest and simplest thing you can incorporate in your daily life. Get an elliptical machine for your home, and you can work out while watching TV or listening to music.
The best way to utilize an elliptical machine is to add a high incline to activate more leg muscles, including your glutes [19]. When you add a high incline, you’re basically simulating stair climbing. You can also lower the incline and increase the resistance to mimic cross-country skiing.
StairMaster machine
Going up the stairs is one of the best cardio exercises you can do. If you don’t live in a building that has a lot of stairs, you can get a StairMaster for your home [20]. Or you can get a stepper at home, and go up and down for 10 to 20 minutes per day. When you work out on a stepper, go up with just your left foot for 10 times, and then switch to the right for 10 times. It’s much better than doing left-right-left-right.
Running
When I talk about running, I mean running at a moderate pace, which is one of the surest ways to burn fat. On the flip side, running will not help you build a lot of muscle. One hour of running at a moderate pace will burn around 800-900 calories [21]. And you can use a treadmill for running if you don’t have a park or a track in your neighborhood. If you use the treadmill, set the incline to 3% to simulate running outside and to burn more calories.
Rope jumping
If you’ve watched at least one movie with boxing in it, you’ve probably seen the actor jumping rope as part of his training regimen [22]. There’s a reason for that: the simplicity of the exercise. Rope jumping is cheap, easy to do, increases your foot speed, and burns a lot of calories.
The best way to jump rope is to switch between intervals of fast and slow jumps. You can’t do 30 minutes straight, and that’s understandable (after all, you’re not a professional athlete). But switch between slow and fast for 10 to 15 minutes, and you’ll be fine. You can even carry a jump rope in your travel suitcase so that you exercise while traveling.
Cycling
Stationary bikes are one of the most popular machines in a gym [23]. However, there’s a reason why most people aren’t using them for a cardio workout: you need an intense rate in order to burn 1,000 calories, which is a decent amount for one hour. If you use a stationary bike to cycle while scrolling through your smartphone, avoid the machine.
Swimming
Think of swimming as a combination between strength and cardio training. It’s the best total body workout you can find [24]. You’re fighting gravity, so your muscles are working extra hard to keep you afloat. Every minute of fast swimming burns up to 15 calories. Think of that for a moment.
If you can swim fast, do it for as long as you can. If not, stick to doing a few laps, and then have a water-treading interval. Another way to swim as a cardio exercise is to swim as fast as you can down the length of the pool and back, and then swim the same distance slowly.
High-intensity interval training (HIIT)
This has become the best and most popular cardio exercise during the last few years. HITT gives you a well-rounded workout, all while burning a lot of fat and calories [25]. If you want to get rid of fat, high-intensity interval training is the way to go. It all depends on the type of workout you do, but you can burn between 500 and 1,500 calories per hour.
The best HIIT training is Tabata, something you can do at home without any gym equipment.
Sprinting
Last, but not least, is sprinting. Now, don’t think for a second that we suggest sprinting for 20 minutes. [26] When you’re looking to get rid of fat and lose weight, sprinting is the best way to do it. You don’t need to run at the pace of Usain Bolt, but if you can sprint for five to ten minutes, that would be great. Just make sure to run at a faster pace than your normal running pace.
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