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Home Lifestyle How to Lose 10 Pounds in a Month: Your Guide to Weight Loss

How to Lose 10 Pounds in a Month: Your Guide to Weight Loss

How to lose 10 pounds in a month

Losing 10 pounds in a month can be challenging, but there are effective ways to achieve this. From going on daily walks to eating more protein, you’re bound to find the right advice.

Starting your weight loss journey can feel intimidating. 

There are so many unhealthy programs out there that trick you into doing the wrong things. Losing some fat should always benefit your body, not damage it. 

Certain tips and tricks will slowly encourage more motivation while prioritizing your long-term health. Drinking more water and lowering your carb intake are just a few things you can do, so why not find out the rest?

In this article, you’ll discover 11 ways to reach your weight loss goals in a month.

How to Lose 10 Pounds in a Month? 11 Tried-and-Tested Tips

Losing stubborn weight means you have to change certain lifestyle habits. It might be challenging to begin with, but there are small steps you can take to achieve your ideal body weight. Just remember that everyone will see noticeable results at different times in their journey. 

Here are 11 tips to try when losing 10 pounds in a month:

#1 Start walking where you can 

Going on a morning walk every day could help you lose weight safely. It’s not a strenuous exercise that requires too much energy or motivation to complete. All you need to do is put on a comfy, weather-appropriate outfit and go for a walk around your favorite locations. 

People who might have joint or muscle problems can also enjoy walks. It is a simple form of exercise compared to weight lifting or long-distance running sessions. A study found that walking for 30 minutes daily throughout the week boosted weight loss results.

#2 Get an adequate amount of sleep

A lack of sleep has been known to increase your appetite by affecting hunger hormones. Because of this, you’re more likely to binge eat and slow down weight loss. It’s very important that adults get at least 7–8 hours of sleep every night to avoid hindering any results.

Some research even suggests that cutting back on sleep for 2 weeks can slow potential fat loss by 55%. This is a huge number to face when you’re not sleeping properly. To achieve better rest, relax for a few minutes in a comfortable environment and avoid daytime naps.

#3 Cut carbs 

Eating too many carbohydrates may cause weight gain in the future. High-carb foods tend to have lots of calories that exceed your daily intake. Not many people realize that they’re eating more calories than usual, which contributes to slow weight loss over the next few weeks.

Of course, carbs make for delicious meals, but they won’t help you lose those 10 pounds in a month. Instead, reduce your carb intake completely and focus on healthy fats. The ketogenic diet is a great example of healthy eating, as the need for refined carbs will vanish.

#4 Increase your water intake

Drinking more water is one of the best ways to lose weight. 

You should drink water regardless, but it especially helps if you want to burn more calories. Of course, water may seem like a boring beverage to have every day. If you’re someone who struggles to consume it, consider adding slices of lime or lemon to enhance the taste.

Increase your water intake


A study found that increasing water intake to over 33fl oz a day resulted in an extra 4 pounds of weight loss. This just proves that drinking enough water daily will stimulate the fat-burning process and promote a fast metabolism.

Women should aim to drink 9 cups of water a day, and men should drink 12 cups. The amount you consume will depend on how much you exercise and the rate at which you lose fat.

#5 Include more fiber in your diet 

Fiber is an important nutrient that can suppress your appetite, leading to less calorie consumption. It slows the movement of food in your gut and creates that feeling of fullness after meals. To stop the dreaded hunger pangs, aim to eat fiber-rich foods throughout the day.

Some good foods include broccoli, avocados, pears, apples, and whole grains. For example, instead of consuming white rice, opt for brown rice to achieve your daily fiber intake. Aim to eat at least 25–40 grams of fiber a day when losing weight and staying healthy.

#6 Eat a savory breakfast

A savory breakfast is great for lowering blood sugar levels, as you’re avoiding sugary products that increase calorie consumption. For example, oatmeal is one healthy option to have in the morning since it contains soluble fiber – a type of dietary fiber that turns into gel in your gut.

Eat a savory breakfast

Just make sure to have a nutritious breakfast when planning to lose 10 pounds. The food you eat in the morning determines how your gut will function for the rest of the day. Processed cereals are only good at causing blood sugar spikes and increasing stored fat.

#7 Follow the intermittent fasting regimen 

Intermittent fasting is one of the most popular ways to lose weight. It centers around changing your eating patterns and habits. You could fast for 12 hours and then eat normally for the remaining time, depending on your goals, exercise routine, and overall health.

Fasting is supposed to trigger the fat-burning state in your body, known as ketosis. This metabolic switch will burn calories and stubborn fat instead of glycogen stores. However, you can only achieve this state when not consuming calories for an extended time period.

#8 Eat more protein 

A high-protein diet can help you achieve long-term weight loss. This is because protein reduces the hunger hormone and increases how many calories you burn during exercise. One study found that people lost 11 pounds when increasing their protein intake from 15% to 30% daily.

If you’re trying to build muscle as well, protein is very important for muscle recovery and growth. It also stops you from feeling so sore the next day. Aim to have 0.8 grams of protein per kilogram of body weight when losing weight.

#9 Incorporate resistance training

Resistance training is a form of exercise that increases muscle endurance and strength. You could use weights, bands, or your own body weight to target muscles. Several studies have proven that resistance training burns lots of calories, even when you’re resting afterward.

Incorporate resistance training

Just make sure to take your time and find a routine that suits your goals. For example, you might only perform resistance-based workouts once or twice a week. On the other days, cardiovascular exercise may seem like a better idea when planning to lose 10 pounds.

#10 Take care of your mental health

Believe it or not, your mental health can affect many things. When people don’t listen to their own needs, they might disrupt the weight loss progress. Sleep deprivation, increased calorie intake, and a lack of aerobic exercise may show that you need to take some time out.

Always use rest days to do activities you enjoy, even if that’s staying in bed. There’s no point overworking yourself, as the mind can easily become fatigued. Instead, plan which days you want to dedicate to self-care and get enough sleep to boost your mental health.

#11 Consult with a professional

A medical professional will always be there to guide your journey. Doctors listen to your needs and refer you to someone who works in nutrition. Typically, you’ll consult with a registered dietitian who determines how many calories to consume and the best meals for fat loss.

Fad diets are never the way to go. Eating nutrient-dense meals and performing moderate exercise is the best route. For those who go to the gym, consider talking to a personal trainer before starting any new exercise routine.

What Is the Best Way to Lose Weight in a Month?

The healthy way to lose weight in a month would be to eat low-calorie alternatives. Your diet essentially dictates noticeable weight loss results. Aim to eat foods with a high nutrient and fiber content while performing cardio-based exercise regularly.

You should never rush your fitness journey, especially when you have an extensive goal in mind. The body needs time to adjust to new lifestyle habits during those first 4 weeks. If you don’t see any physical changes, keep on trying, and don’t let the number on the scale bring you down.

For example, you’re more likely to notice changes like loose-fitting clothes, firm-looking skin, and toned muscles. The scale may not be reliable when it comes to judging results. Just avoid processed foods and keep performing strength training to burn off that stubborn weight.

How Much Weight Can You Lose in a Month?

A safe amount of weight to lose in a month is 8 pounds. This is because the safe weight loss pace is 1–2 pounds a week. Exceeding this amount in 4 weeks could mean that you need to eat more calories, as you don’t want to harm or slow down your metabolism.

Losing 10 pounds in a short amount of time could be risky for some people. It’s better to only lose 2 pounds per week when reaching your goal weight. Of course, you’ll feel tempted to follow extreme weight loss programs but think about your health in the long term.

Staying consistent and speaking with a certified personal trainer could progress your results. Just be aware that no big changes will happen in one month. During this time, you need to establish an eating and exercise routine while letting the body adjust to new daily habits.

How Long Does It Take to Lose 10 Pounds?

You could lose 10 pounds in 5 weeks, depending on your routine. Some people lose this amount in 4 weeks due to lost water weight. It all comes down to exercise plans, daily meals, fasting schedules, genetics, age, gender, and even resting metabolic rate.

The time it takes to burn fat and notice changes is different for everyone. One person might lose 10 pounds in a month, and someone else might only lose 5 pounds during that time. It’s perfectly fine to set this goal, but keep in mind that weight fluctuates every single day.

You could keep a tracking journal to see how long it takes you to lose 1 pound. This should give you a rough estimate of how long losing 10 pounds may take as well. Never rush the weight loss process, and create daily routines that don’t cut out an extreme amount of calories.

A Word From Our Nutritionist 

Dropping those 10 pounds will take some time, but with dedication and consistency, you’ll achieve your goals. Remember that the body burns calories constantly, so you only need to enhance that process by eating a high-protein breakfast or following our list of helpful tips.

One piece of small advice includes eating slowly. This might not seem like a big deal, but studies have shown that consuming meals at a slower pace will increase satiety. Naturally, you’ll eat less food because you don’t feel as hungry anymore.

If you have any health conditions, consult with your doctor before creating a weight loss plan. A medical professional can offer advice about certain exercises or foods that promote weight loss. It may be worth keeping a food journal to track everything you’re consuming.


Losing 10 pounds in a month might be challenging, but you need to follow the right steps to achieve this. Build a healthy meal plan and track calories consumed throughout the day. It’s also worth doing some cardio-based exercise and strength training to burn extra calories.

Try fasting, the keto diet, or even taking supplements and find what’s best for you and your body.

Written by
Anahit Harutyunyan, MD

Anahit Harutyunyan is an MD in Anaesthesiology and Intensive Care. She also has a second specialty as a Medical specialist in Physiatry. Anahit has work experience in different clinics as ICU Doctor and Medical Doctor in Yerevan and Gyumri Ambulance Stations. She also worked in the therapeutic department during covid and has morning consultations in Nor Med private clinic.

How to lose 10 pounds in a month

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