How many times have you either said or heard someone say, “If I could just lose 10 pounds”? When thinking about short term weight loss, 10 pounds seems to be a magic number but often feels just out of reach. It’s true that starting a weight loss journey of any kind can be difficult. Whether you are wanting to lose 10 pounds or 100 pounds, losing weight requires changes in many aspects of life and for that reason it is often stressful and challenging.
In general, much of the stress and difficulty associated with weight loss comes from the unbalanced and often extreme changes that are made. Approaches such as detox teas, cutting out all carbs, or intermittent fasting may lead to results in the short term but are typically never sustainable. These plans are presented as a fix-all approach and tend to over-promise and under-deliver.
Is there a balanced way to lose 10 pounds in a month?
Utilizing a healthy weight loss speed of around 1-2 pounds per week, losing 10 pounds in a month is completely doable! How you might ask? By focusing on consistent daily choices that align with your goals, preferences, and lifestyle.
To help you navigate this sometimes confusing process, we have compiled 8 easy steps to help you lose 10 pounds in one month!
How to lose 10 pound
- Log your food
- Focus on mindfulness
- Eat a variety of foods
- Create a plan
- Drink water
- Find and incorporate activity you enjoy
- Get enough sleep
- Embrace the ups and downs
Let’s dive in and take a look!
1. Log your food
When trying to lose weight, a caloric deficit is important. A caloric deficit simply means that you are burning more calories than you are eating in a given day. Most diets take this to the extreme and encourage dieters to severely restrict their food in order to reach a deficit.
A more sustainable approach is to begin logging your food and using this information to learn how your behaviors can impact your daily calorie balance. Once you are aware of your choices, you can begin to focus on reaching a certain calorie budget by incorporating more activity and finding foods you enjoy and that will help you reach your goals!
Remember, restriction does not equal sustainable results. The proper calorie balance can easily be followed without over-restriction but instead, planning and mindfulness.
2. Focus on mindfulness
Finding an eating style that fits your lifestyle and preferences is key when starting a weight loss plan. Dieting is often presented as a one-size-fits-all approach to losing weight. Low-carb diet? High-carb diet? Keto? Vegan? The fact is that all of these diets can give you results and help you lose weight.
Whatever you choose, it is important that you feel the style of eating is sustainable for your life and that the amount of calories consumed is right for your body. Learning to be mindful about your food choices and aware of how they make you feel is just as important as how they play into the number on the scale!
3. Eat a variety of foods
Too often, dieters feel like they have to eat the same dry chicken breast and broccoli for every meal, which in the long run, makes eating feel more like a chore than an enjoyable experience. Losing weight does not mean you shouldn’t enjoy your food. Get creative and set a goal of trying a new fruit, vegetable, or recipe each week. It will surprise you how this variety will help keep you on track and reaching your goals!
4. Create a plan
Leaving things up to chance when it comes to weight loss often leads to stress and frustration. A night out with friends turns into a morning filled with guilt and regret. Creating a plan for things such as meals out, vacation, or social situations can help ensure you are able to stay on track and remain mindful about your choices.
Now when we say create a plan, we don’t mean plan every minute of every day, but instead think through a situation before it happens. Take a night out with friends for example. You want to enjoy this time but also continue working towards your weight loss goals. By thinking ahead of the scenarios around drinks and food choices, you are better prepared to both enjoy your meal out while also choosing foods and drinks that fit into your calorie budget.
5. Drink water
Whether you like it or not, we all know water is important for a healthy and balanced life. While trying to lose weight, increasing daily water consumption can help keep you full and feeling satisfied. If you struggle drinking enough water, find ways to remind yourself to drink. Things such as finding a water bottle you like, or setting alarms on your phone or computer can be a helpful reminder to drink consistently throughout the day!
Also, try focusing on setting small and realistic goals when it comes to water. If you average 2-3 glasses per day, don’t try to start drinking 2 gallons per day! Increase slowly and find ways to make your water consumption a habit.
6. Find and incorporate activity you enjoy
Not only can physical activity help you lose weight, but it can also help improve your mood, energy levels, and provide a host of health benefits related to a decreased risk of chronic disease. Similar to food choices, exercise should be approached in an individualized way that is best for you. Contrary to what most media and weight loss advocates may say, the “best” exercise is the exercise that you will do. Whether that’s riding your bike, high-intensity interval training, or taking the stairs, incorporating consistent and daily activity can pay off big time when trying to lose 10 pounds in a month.
7. Get enough sleep
Your body needs sleep – especially when you are incorporating more exercise and focusing on losing weight! Sleeping less than 6 hours per night can lead to weight gain, higher stress levels, and increased risk of heart disease. The best way to increase the amount of sleep you get is by focusing on your bedtime routine. Things like turning off electronics an hour before bed, keeping your room dark, and sticking to the same bedtime each night can quickly lead to a consistent sleep routine. Don’t overlook the benefit a solid 7-9 hours of shut-eye per night can provide!
8. Embrace the ups and downs
Too often, weight loss is presented in a strictly linear way. In reality, weight loss includes fluctuations, plateaus, and periods of ups and downs. Rather than stressing about these fluctuations and feeling like the process is not working, it is important to realize these fluctuations and plateaus are normal. So many things play into weight loss including hydration level, stress levels, food choices, sleep, alcohol consumption, and hormones. By embracing these ups and down, the weight loss journey can become far less stressful and more rewarding as you learn your body and its natural rhythms.
How to lose 10 pounds in one month
You may be surprised to see that our list doesn’t contain any extreme diets, pills, or too-good-to-be-true promises. That’s because at Noom, we know that long-term weight loss is found through mindful and detailed plans that are right for you. Losing 10 pounds in a month shouldn’t lead to restriction and unsustainable choices but instead, an opportunity for you to learn what is best for you.
At Noom, we offer a weight loss solution that is customizable on an individual basis and provides personalized coaching to help you learn yourself and find the behaviors and choices that fit your life. It’s not a diet, but you can still expect to see lasting weight loss and change. Interested in giving it a try? Start your risk free trial today and lose 10 pounds for good!