How to Lose 10 Pounds in a Month
If you have ever wondered how to lose 10 pounds in a month, you are going to want to read this! I’m gonna talk about how it could be possible, how safe it is, and what strategies you can use to make it happen. Always remember that you should consult your doctor or healthcare provider before starting any diet or exercise program.
How quickly can you lose 10 lbs?
This seems to be such a popular question. I think it’s because a lot of people just have that extra, uncomfortable body fat (especially in their midsection) and they think if they just lose 10 pounds it will make it all better! While this is usually not the case, let’s look at what some organizations say about how quickly you can lose weight in a safe way. According to the CDC, the recommended weight loss per week is 1-2 pounds.
How many calories can I eat to lose 10 pounds in a month?
Another age-old question is how much do I need to eat, or not eat, to lose weight. The simple answer is; it depends on a lot of factors. It depends on your current weight, height, gender, age, and especially our consistent activity level. You have to first know your maintenance calories, then you can calculate your calorie deficit there.
Calculate your maintenance calories HERE
For example, let’s say you calculate your maintenance calories, and they come out to 3000 calories per day. Well, to lose 1 pound of body fat you need to be in a deficit of about 3500 calories a week, or 500 per day. So to lose 10 pounds in 1 month, you would need to be in a deficit of a total of 35,000 calories for the month. This would mean you would need to eat around 1,800 calories per day. For the average person, this is a very large deficit of calories and not sustainable. If you are extremely overweight, this is definitely possible.
How long should I workout to lose 10 pounds in a month?
Do you have to exercise to lose 10 pounds in a month? Well, it all depends on your definition of exercise. You most certainly will want to increase your activity level. By doing this, you will increase your non-exercise activity thermogenesis, aka NEAT. You can do this by taking extra walks each day and increasing your cardio. It does not have to be intense, simply doing brisk walking is plenty, as long as you are doing enough of it
Can you lose 10 pounds in 4 weeks?
Is it possible to lose 10 pounds of body fat in 4 weeks? Sure! Is it recommended for the average person? Not in my opinion! If you are extremely overweight, I am talking 100+ pounds of extra body fat, then losing 2-3 pounds a week in the beginning is not going to be crazy. If you are just 10-20 pounds over your comfortable weight and not obese, then losing 10 pounds in 1 month is not very realistic and will cause you to be incredibly restrictive, possibly even missing lots of beneficial micronutrients if you are not doing it correctly. Again, is it possible? Yes, you could be in a big enough caloric deficit and lose that much weight even being smaller to start, but it will not be fun or be sustainable.
Can I realistically lose 10 pounds in a month?
In my experience, this is subjective. If you are incredibly overweight or medically obese, then losing 10 pounds a month is very realistic. For the average person that just wants to drop 20-30 pounds total, it is most likely not realistic. Generally this rapid weight loss is not recommended unless you are under medical supervision. Check out my free weight loss guide here on how to lose 5-10 pounds in the next 30-60 days if you want to do it in a realistic, sustainable way.
What is realistic weight loss in 4 weeks?
This highly depends on your starting weight and activity level. For the average person, the first month they try to lose weight they could lose 10 or more pounds of “body weight,” but not 10 pounds of body fat. The difference is that body weight also includes the water you hold on to and carry in your muscles. When you diet and get into a caloric deficit, you usually drop a lot of water in the beginning, which is why you might see the scale drop by 5-7 in just the first week alone. Realistically, for fat loss, you might see 4-8 pounds of body fat in 4 weeks.
Can I lose noticeable weight in 4 weeks?
Absolutely, it just depends what your physical condition and body type was before starting. If you are 5’1 and lose 10 pounds in a month, you will see it more significantly than someone that is 5’10 and weighs 250 pounds. It is all relative to your body composition when you start (how much muscle and fat you start with) and your overall size.
How much weight can an obese person lose in 4 weeks?
Someone that is significantly obese, like medically obese with a BMI over 30, than losing over 2 pounds a week for the first couple months is not impossible. If medically necessary, some interventions have individuals losing 3-4 pounds per week, like with bariatric surgeries.
How much belly fat can you lose in 4 weeks?
Ahh the part we really want to know, how much belly fat can I lose in a month? Well, the honest answer is we can not lose weight off just one area ( I know your neighbor Karen claims her apple cider vinegar gummies will help you lose and target belly fat, but she is a big fat liar!) It is really hard to say just how much of your excess body fat is around your midsection. For most people, you have to wait and be very patient to see that drop down. It seems to be the last area for many, especially women, to decrease significantly.
How much can I improve my health if I lose 10 pounds?
Losing just a moderate amount of weight, around 5% to 10% of your total body weight, can have significant health benefits. This includes improvements in blood pressure, blood cholesterol levels, and blood sugar control.
To illustrate, if your current weight is 200 pounds, a 5% weight loss would be 10 pounds, resulting in a new weight of 190 pounds. While this may still fall within the “overweight” or “obesity” range, this modest weight reduction can reduce your risk for chronic diseases associated with obesity.
It’s important to view weight loss as a journey rather than a final destination, even if the ultimate goal may seem challenging. Along the way, you’ll acquire new habits related to eating and physical activity that will contribute to a healthier lifestyle. These habits will also support long-term weight maintenance.
While having a goal of a certain amount of weight, like losing 10 pounds in 1 month, is not inherently bad. I strongly believe, though, that you should focus on the behaviors and habits that help you stay healthy, not the amount of weight lost in 1 month.
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