Do you want to find out how to lose 10 pounds in a month? Losing 10 lbs in a month is entirely possible and can make a big impact on your appearance, especially if you don’t have a lot of extra weight. If you are at the final stage of your transformation, losing those last 10 pounds can make the difference between having a good or exceptional body.
So, what is the best way to lose 10 pounds in a month?
There is only one way: To achieve your goal, you will have to create a calorie deficit of 32,000 calories, which means about 8,000 calories per week. There is no other way and don’t let anyone fool you. Going low-carb or low-fat or whatever only works because it helps you eat fewer calories, even if you don’t actually count calories. Even if there is research that suggests that restricting your carbohydrate intake or eating carbs only at night can reduce appetite, it’s certainly not necessary for weight loss.
The question is how do you cut out 8,000 calories per week? There are 2 ways: you can either use only diet or combine diet with exercise. By now you may be wondering, “why can’t I lose 10 pounds in a month with exercise exclusively?”. Well, the answer is simple: do you really think that you can burn 8,000 calories per week through exercise? To get an idea about how difficult that would be, let’s just say that an hour of high impact aerobics burns about 413 calories for a 130 lbs woman. This means that you will have to exercise for 3 hours per day, every day for a whole month. And all these without actually eating more than usually. Does this sound doable? Probably not! So, let’s take a look at a more realistic way.
How to create a calorie deficit of at least 1,100 calories every day:
First we need to clarify something. To lose weight, it’s not enough to simply reduce your calorie consumption by 1,100 calories. For example, let’s say that your metabolism burns 1,500 calories daily and until now you consumed 3,000 calories per day. By eating 1,100 fewer calories, which means 1,900 calories a day, you are not going to lose fat. In fact, you will keep gaining fat. Weight gain will just be slower. To actually lose this amount of weight, you will have to eat 1,500 calories minus 1,100 calories = ….. only 400 calories per day! Does this sound like a starvation diet or what?
If your metabolic rate only burns 1,500 calories per day, it may be a good idea to combine diet with exercise. So, just eat 500 fewer calories and burn about 600 more calories every day.
How to lose 10 pounds in a month – Step-by-step
- Calculate your BMR and determine the amount of calories you need to eat to lose weight. Just, listen to this free podcast: How Many Calories Do You Need to Lose Weight?
- Calculate the calories you consume. This free podcast can be of help to you: Estimating Calories Consumed.
- Calculate the calories you burn. Another very helpful free podcast: Estimating Calories Burned.
These are the 3 steps on how to lose 10 pounds in a month. It’s pretty simple, but not necessarily easy to do. You will probably have to endure some hunger for a while.