Yes, you can lose 10 pounds in a month. It's realistic. It takes a calorie deficit of about 1,000 calories a day, from eating less and moving more, plus strength training to protect your muscle. Some of those 10 pounds will be fat, some will be water, and a little may be muscle. Here's how to do it, what to expect, and who shouldn't try it.
Key takeaways
- Losing 10 pounds in a month is realistic with about a 1,000-calorie daily deficit.
- Expect about 8 pounds of fat plus water weight.
- Eat high protein and strength train so the weight you lose is fat, not muscle.
Is losing 10 pounds in a month realistic?
100% realistic. Some trainers will tell you it's irresponsible to lose that much that fast. But if what you care about right now is seeing the scale go down, we can make that happen, as long as you know what you're signing up for.
The math: a 1,000-calorie daily deficit
A pound of fat stores roughly 3,500 calories. So a 500-calorie daily deficit loses about a pound a week, and a 1,000-calorie daily deficit loses about 2 pounds a week. Here's how I split it:
- About 500 calories from food: eat 500 fewer calories a day than you burn.
- About 500 calories from movement: more daily steps and some cardio.
Two pounds a week works out to about 8 pounds of fat in a month. The rest of the 10 usually comes from water. When you cut calories, and especially carbs and salt, your body lets go of stored water in the first week or two. That's why the first few pounds come off fast.
How to lose 10 pounds in a month
- Set your calories about 500 below what you burn. An InBody scan can estimate how many calories you burn at rest.
- Eat high protein: at least your goal weight in grams a day. It keeps you full and protects your muscle.
- Move more: add steps every day and some cardio to burn about 500 more calories.
- Strength train 2 to 3 times a week. Lifting keeps your muscle, makes you look more toned and defined, and helps keep your metabolism up, so the weight is easier to lose and to keep off.
- Cut back on alcohol and eating out for the month.
- Weigh in weekly and adjust.
Need a meal template? Use the free meal plan for weight loss.
What to expect
Losing more than 2 pounds a week takes a real deficit, and you'll feel it.
- The hard parts: lower energy, a dip in mood, feeling a bit more irritable, and more hunger.
- The good parts: feeling less inflamed and bloated, flatter, leaner, and more motivated as the scale moves.
After the month, most people do better easing back to about 1 pound a week until they reach their goal.
Who shouldn't try it
Don't try a deficit this aggressive if you're pregnant or breastfeeding, have a history of disordered eating, have diabetes or another medical condition, or take medication that's affected by food intake. Talk to your doctor first.
Want help hitting your number?
At Fig Performance in Placentia, we set your calories and protein, build your training and track your progress with InBody scans, so the weight that comes off is fat, not muscle. Can't make it in person? Try online coaching. Read more in how to lose weight after 40.
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