Have you been trying to lose weight but nothing seems to be working?
Have you been dieting and exercising only to get so-so results?
Well, if any of the above describes you, today is your lucky day. So worry no more because you are about to get the ‘secret to fast fat loss that you have been looking for.
In this post, you are going to discover EXACTLY how to lose 10 pounds in a month (30 days) with a simple step-by-step plan. This is a plan that anyone can follow and achieve amazing results.
This too regardless of what you have done in the past. If you have a special occasion coming up or you just want to shed some extra pounds real fast, this post is for you.
Keep in mind though that it will require a little bit of work on your part.
But once you follow all the tips below, depending on how much weight you have to lose, you could potentially double your goal of 10lbs and lose up to 20lbs in 30 days.
However, we don’t want you to get ahead of yourself. So let’s stick to the original goal of losing 10 pounds in one month.
How To Lose 10 Pounds In A Month AKA 30 Days
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What Does It Take To Lose 10 Pounds In 30 Days?
Before you get started, it is very important that you understand the concept of weight loss.
In order to lose weight and BURN FAT, you must create a calorie deficit.
With all the hype and fad diets and supplements being advertised, it easy to get side-tracked from the truth.
The weight loss market is a multi-billion dollar market because most of these companies are trying to sell you a dream. They claim that you can get the body of your dreams by simply using their products.
That’s the furthest thing from the truth!
While some supplements help you to accelerate your weight loss, they should NEVER be considered as a magic pill. Instead, use them to supplement an already healthy lifestyle.
With that little bit of rant out of the way, let’s get straight to the plan on how to lose 10 pounds in a month naturally.
How To Lose 10 Pounds In A Month
To Lose 10 pounds in 30 days is actually not very difficult.
In fact, if you break it down you’ll see that’s just 2.5 pounds per week or 0.33 pounds per day .
Now tell yourself you can do it, because you can. 0.33 pounds per day is a piece of cake with the plan outlined below.
The plan below will be broken up into 3 aspects:
- Your Diet – what you’ll eat and how much!
- Moderate Exercise (Not necessary but HIGHLY recommended)
- Good supplementation – recommended for appetite suppression and boosting your metabolism as well as supplying your body with adequate nutrients.
#1 – Let’s Start With Your Diet…
This will be the MOST important aspect of this weight loss plan. If you mess up this part, it doesn’t matter how well you adhere to step 2 and 3, you will fail.
So pay close attention to the next few paragraphs because it is very important.
Here’s why your diet is so IMPORTANT:
A typical walk on a treadmill for 30 minutes can burn between 250-500 calories depending on the person and the level at which they are walking on the treadmill.
On the other hand, one jelly glazed doughnut has over 300 calories.
So if you burned 300 calories on a treadmill and decided to reward yourself with a doughnut afterwards, the walk would have been in vain. Because you still wouldn’t lose no weight as there will be no calorie deficit.
How Much Food Should You Eat Daily?
In a previous post, we shared how you can calculate your daily required calories in order to create a calorie deficit to lose weight.
However, in this post we are going to keep things a whole lot simpler.
All you need to do to get the number of calories you need to consume daily to lose 10 pounds in 30 days is to multiply your current body weight by 11.
Multiply Your Current Body Weight by 11.
- So if your weight is 150, your daily calorie intake should be ==> 1650
- Or if you weigh 180 ==> 1980
Once you get your caloric requirements, your next step is to decide what you are going to eat.
Losing 10 pounds in a month is not on the extreme end of the scale. However, for the next four weeks, your meals are going to be pretty repetitive – but very simple!
What Should You Eat?
For the next 30 days, your meal plan is going to be very basic. You’ll eat meals comprised of high amounts of protein, moderate amounts of fats and very little carbohydrates.
Secondly, all your carbs will be coming from leafy vegetables.
You will not be having any rice, potatoes, any complex carbs or even fruits either. Only vegetables.
That may not sound so exciting at first but you can be very creative to make your meals delicious and tasty. You can also add a bit of spice and sauce to your meals so that they don’t taste bland.
Here’s a Sample Meal Plan
- Eggs/Egg Whites – Scrambled, boiled, omelette
- Unsalted nuts Or Avocado
- Protein Shake
- Grilled Chicken
- Protein Shake
- Chicken/tuna Salad
As you can see from the sample meal plan for a day, your food choices will be pretty basic.
You simply want to ensure that you have a good protein source, good source of healthy fats as well as fibrous carbs.
You can always substitute foods you don’t like with other similar food groups. For example, if you don’t like eggs, you could use sardines, turkey burgers, turkey bacon or your choice of protein instead.
Diet Rules To Follow
Rule #1 -Avoid all sugary drinks and alcohol.
You’ll cut out all sodas, soft drinks and alcoholic beverages for the next 30 days.
The only liquids you should be consuming are: water (you can flavor with lemons), green tea/black tea or black coffee.
Note: to sweeten your tea or coffee, you can use a natural sweetener such as Stevia.
Rule #2 – Eat slowly!
Did you know that it takes your body at least 20 minutes to register that you are full?
That means, if you eat fast, you’ll end up over eating without even knowing. So by eating slow, you prevent over eating and will be able to stick your daily caloric requirements. The best thing to do is to chew your food at least 3 times before you swallow.
Rule #3 – Prepare your meals in advance.
A wise man once said: if you fail to plan then you plan to fail.
When it comes to dieting, this is so true.
So to prevent cheating on your 30 days to lose 10 pounds meal plan and to ensure that you always have something healthy that fits your daily meal plan, it is always good to prepare your meals ahead of time.
By doing this, as soon as you feel hungry you’ll have a meal available and you wont have to buy something that may cause you to mess up your day.
For most people, Sundays are meal prep day. You may need to invest in some topper-ware containers so that you can take your food with you on the go. When its time to eat, just grab a container from your bag-pack and you are ready to go.
Rule #4 – Always eat before you go grocery shopping.
Research suggest that people who shop when hungry are more primed to buy unhealthy junk food.
You want to ensure that this NEVER happens to you. At least not while you are trying to lose 10 pounds naturally in a month.
Rule #5 – Track what you eat.
This rule is very important. If you have no idea how much food you are eating, how will you know if you’re over your daily caloric requirements?
One way to keep track of what you eat is to have a food journal. Writing down what you eat and how much will help you assess your results.
Of course we are in a technological world so instead of getting a food journal you could also just download the MyFitnessPal app to your phone.
The great thing about this app is that is has a database with every possible food kind you can think off.
All you have to do is to enter the name of the food and the weight which is usually in grams of ounces. The app will tell you the macro nutrients breakdown of the food as well as how many calories it contains.
This means you’ll need to invest in a food scale if you don’t already have one.
#2 – What Exercises Should You Do?
The second aspect to your weight loss plan is working out. While exercising is not a must for weight loss, it is highly recommend.
Included in some the various benefits of exercising is it’s ability to help you create a larger calorie deficit. In-fact, by adding exercise to your regime, you’ll be able to eat a tad bid more.
Example: if you are aiming to create a calorie deficit of 500 per day, you could create a 300 calorie deficit from your diet and an additional 200 from exercising.
However, if you were to diet alone, you would have to create the entire deficit from your diet.
The exercises recommended for this plan is very simple and can can be done from the comfort of your home.
These exercises are known as Tabata exercises. Tabata is a form of high intensity interval training (HIIT) and will have your heart rate up and burning fat like crazy.
This is how its structured:
You’ll do an exercise for 20 seconds, rest 10 seconds and then start again. One complete tabata will go for 8 rounds totaling 4 minutes.
You can download a free tabata app onto your phone to help you keep track of the time.
You should do at least 3 tabata rounds at least 4-5 times per week over the next 30 days.
Here Are Some Of The Exercises You Can do:
- Jumping Jacks
- Mountain Climbers
- Jump Lunges
- Jump Squats
- High Knees (Sprinting On The Spot)
- Jump Rope
One round of tabata can have several different exercise.
You can always watch videos on YouTube to learn how these exercises are performed.
At first they may seem a bit challenging and you maybe out of breath after two minutes. Simply go at your own pace and as your fitness level increase you’ll be able to improve your performance and intensity.
#3 – What Supplements Should You Take?
The fact that you’ll be on a restrictive diet means that you’ll not be getting adequate nutrients from your food alone. It is therefore very vital that you supplement your body with the essential vitamins and minerals that it needs.
Secondly, you should also invest in a fat burning supplement to help you achieve your goal.
Here are the recommended supplements that you should take:
- A multivitamin – for all the essential vitamins and minerals.
- Probiotics – to help you get the most from the foods you eat.
- Fish Oil – supports your cardiovascular system.
- Vitamin C, D & E – To help build your immune system.
- A Fat Burning Supplement – We recommend Garcinia Cambogia or phenQ as they are proven appetite suppressants.
Again, remember that your body will be in a caloric deficit for the next 30 days. It is therefore very important to supplement with the supplements listed above.
Plus if you incorporate exercise in your plan as we recommend, by taking your supplements daily, they’ll help you to recover faster.
#4 – Bonus – You Must Take Action To Get Results
Most people like to go on social media or other platforms to look at transformation results and ask what’s the secret.
Here’s the truth:
The only secret to weight loss is to have a good plan (as listed above) and follow it consistently. Look at it this way – its only 30 days and it will soon be over.
Can you imagine how amazing you’ll feel 30 days from now when you achieve your goal of losing 10 pounds of fat or more?
The only thing you need to do now is to get started. Don’t wait for tomorrow. Get started today!
If you follow the plan above religiously for the next 30 days, we are 100% certain that you will not only hit your goal of losing 10 pounds in a month, but you’ll SMASH it.
The only person stopping you from achieving your goal is you.
So say good-bye to your excuses and welcome your victories by putting in the work now so that you can be proud of yourself later.
Not only will you lose weight over the next 30 days, but you’ll develop habits that will help you to transform your life into a fit and healthy one for months and years to come. Good luck!