How To Lose 10 Pounds In A Month

By Jared DiCarmine On August 12, 2011 Under Exercise For Fat Loss, Nutrition For Fat Loss

So you arrived on this page because you want to learn how to lose 10 pounds in a month…

Well, don’t worry because it’s a lot easier than you think. It’s just a matter of having the right type of diet program and exercise program that you can easily implement without it feeling like a burden for you to go through.

The easier and simpler the program, the better your chances of actually losing those 10 pounds.

I Thought This Was Funny :)

Another thing you should do is actually break down the days according to the amount of calories you must burn in order to get to your goal.

For example, for 1 pound of fat that equals 3,500 calories that you must burn to lose just that one pound. This might sound like a lot but it’s quite easy.

Take 10 pounds and multiply that number by 3,500. This equates to 35,000 total calories that you must burn to lose our goal weight.

Now break down that number by calories burned per day. So if you want to lose 10 pounds in a month, you’ll need to create a negative energy balance of 1,116 calories per day to lose weight.

That number is kind of high, but still doable if you are really serious about your goal.

So now it comes to down to your program, both your diet and training.

Your diet needs to be really clean. Absolutely no cheating is allowed. You can only have a cheat meal when you are finished with your entire weight loss venture after the 30 days are up. Then you’re allowed to party because you’ve reached you goal. However, since this 10 pounds in a month is quite steep, no messing around is allowed.

A good plan to go by is to subtract 500 calories from your daily eating plan and burn 500 calories from exercise. This is simple and easy to do.

All you need to do is exercise for around 1 hour a day to achieve this.

And to cut out 500 calories from your diet, all you should do is cut out the carbs and bad fats. Fat is 9 calories per gram and carbs are 4 calories per gram.

In fact, it would be best if you didn’t consume any carbs at all. Carbs are the devil when it comes to weight loss. They increase insulin levels throughout your body and when insulin levels are high, fat burning is low. This is because insulin blocks the physiological process called lypolysis.

So the fewer amounts of carbohydrates you have each day, the better off you’ll be.

Now with regards to your fat intake, I do want you to cut down your fat intake, but also you should be eating a decent amount of healthy fats. These fats are fish oils, fats from nuts such as macadamia nuts, walnuts, organic butter, and extra virgin olive oil. You’re also allowed to have eggs and red meat provided that they are organic and not the corn fed stuff. The regular stuff that you buy in the supermarket has high concentrations of omega 6 fatty acids to omega 3 fatty acids which cause inflammation throughout your body. Something you don’t want to have.

Here is a great sample eating plan to go by that you can use in your own quest to lose 10 pounds in a month.

Meal 1 should be nothing but protein. This can be in the form of a protein shake, cottage cheese, eggs, non sugar Greek yogurt or even some type of meat with veggies.

Meal 2 can be a snack such as walnuts with an apple or a protein shake.

Lunch can be a salad with chicken on top with extra virgin olive oil and balsamic vinegar.

You can have another snack after that, usually a protein shake would suffice or some cottage cheese, hardboiled egg, or a protein bar.

Then for a dinner, have a serving of meat such as lean pork, chicken, fish, steak with a ton of fresh grilled or baked vegetables. I don’t care which types you have, just have a lot of them. I would however stay away from squash as its high in carbohydrates. But any type is fine, especially green vegetables since they have a lot of fiber.

Now with regards to your training program, you should be working out almost every day. Losing 10 pounds in a month is a tough goal, doable, but tough so you really need to hit the gym hard.

You should be doing an interval training program for your cardio starting with 20 minutes a day, followed by 45 minutes to an hour of weights. Weight lifting is what’s going to allow you to build lean muscle tissue which lets your body burn even more calories while at rest.

Interval training is great because you burn so much more calories than regular slow boring cardio. Regular cardio on the treadmill or elliptical just doesn’t burn that many calories and won’t force your body to change at the rapid pace that you want it to.

Plus, because of the nature of the exercise, you’ll be able to burn calories for hours after your workout is finished because of EPOC, which stands for excess post oxygen consumption.

When your excess post oxygen consumption levels are raised, your metabolism is raised and you burn more calories in the form of body fat while you’re at rest. Pretty cool if you ask me.

Now when you work out with weights, follow a total body training regimen. An easy way to get you started on this is just use the machines at the gym. They are usually set up in a circuit fashion which allows you to work opposing muscle groups in the correct fashion.

If you are sufficient with weight training and know the proper form, they I would suggest you to use free weights since they will tax your body more and give you better results over the long term.

It’s best if you exercise with weights every other day or at least 3 days a week. You need to give your body and your muscles some time to repair themselves so you’re fresh for your next workout.

As far as supplements are concerned with regards to losing 10 pounds in a month, you don’t need to go crazy. A lot of supplements out there especially fat loss pills are just not worth the money for the little results they will provide you.

You’re better off sticking to caffeine if you want in the form of coffee or caffeine pills to increase your metabolism and to help with fat burning. You could also supplement with green tea. Green tea has been found to help with fat oxidation and letting you burn a ton of calories throughout the day without lifting a finger. It’s also chock full of antioxidants which are great because they help wrestle up those nasty free radicals that ravage your body’s cells that can cause cancer.

All in all, if you follow the steps and program above, you will be able to lose 10 pounds in a month without a problem. Just follow the proper guidelines step by step, and I guarantee you success. If you have any questions or concerns, then leave a reply at the bottom of this article.

I hoped you liked it!

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14 Comments Add yours

  1. anon
    August 12, 2011
    3:29 pm #comment-1

    What about those of us who need to gain 10 lbs? Not everyone needs to lose.

    • lola
      November 23, 2011
      5:31 am #comment-2

      Grab some fast food, a lot of snacks, and sit down in front of the tv or computer all day and munch. The best snack foods are high in fat and carbohydrates. You should gain weight pretty quickly. Try to limit your activity as much as possible. Aviod stairs. Hope this helps.

    • Hilaary
      November 26, 2011
      4:05 am #comment-3

      well obviously thats not the question… maybe you should read the title…
      its how to lose ten pounds…
      so please dont ask stupid questions.

  2. nav
    September 21, 2011
    11:39 pm #comment-4

    what kind of meal plan should be followed, if you are a vegetarian? Meaning, no fish, no meat, no eggs? Can tofu be added for meat substitutes? what kind of protein shake would you recommend? Also, can you still achieve the 10 lbs weights loss if tofu is added?

    • Jared DiCarmine
      September 22, 2011
      12:43 am #comment-5

      Sure it can. It is not the best but it can be added instead of meat. Protein shake – anything that is whey protein/casein blend. You’ll be full for longer…and yes you can if tofu is added.

  3. Jennipher Williams
    December 13, 2011
    8:30 pm #comment-6

    Great article! Thank you so much.

  4. Angelica
    February 1, 2012
    4:13 am #comment-7

    Thank u soooo much I hope this will help me for my diet that starts tomorrow…:)

  5. Sarah
    February 12, 2012
    7:57 am #comment-8

    So, I have been following this strict diet for 2 wks & have lost a good 5 lbs. Only problem is, I’m starting to CRAVE carbs. I snuck 1/4 of a pita into my diet today, which isn’t too high in calories. But also, Valentine’s day is coming up & I’m going to end up eating out at a sushi restaurant cause it seems to be the healthiest of the options. I know you said, “NO CHEATING IS ALLOWED.” But, how much do you think these little interruptions in my diet will affect my outcome in the next 2 more weeks? Especially if I’m working out 6 days a week? I just need some sense of reassurance that I’m not destroying what I’ve already accomplished…

  6. NCT
    February 15, 2012
    4:01 pm #comment-10

    I really think it can be possible, however I must know since I’m a woman. I wanted to know if I can do intense aerobics (which I do on a mat ) and still get the weight loss results without weight training????

    At what high intensity, for how many hours per day and should it be 6 days a week, leaving one day for my body to get refreshed?

    Thank you so much for your time
    Mrs. NCT

  7. NCT
    February 15, 2012
    4:07 pm #comment-11

    Hello and thank you for the low down on how to lose that amount of poundage in a month of time.

    I really think it can be possible, however I must know since I’m a woman. I wanted to know if I can do intense aerobics (which I do on a mat ) and still get the weight loss results without weight training????

    At what high intensity, for how many hours per day and should it be 6 days a week, leaving one day for my body to get refreshed?

    Thank you so much for your time
    Mrs. NCT

  8. ShayM
    May 14, 2012
    2:08 pm #comment-13

    I have a question. I’m starting this diet in 2 weeks but I’m planning my meals ahead of time. For dinner I’m choosing baked chicken for one week but idon’t know what types of vegetables to have with it. I was thinking about steamed broccoli for one day but I’m not sure if this is ok. Could you specify some types of vegetables and how they can be prepared or does it not really matter?

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