How to lose 10 pounds in a month? To lose 10 pounds in a month you need to be on a diet that keeps you in caloric deficit and has a lot of fiber and protein. Why? Because these nutrients will suppress your appetite and make you fuller, especially if the majority of your calories are these nutrients.

Some of the best weight loss foods are fiber foods such as fruits and vegetables. Fruits and vegetables are high in nutrients and low in calories and it fills you up.

How to lose 10 pounds in a month? iStock-photo credit: Anna Shalygina

If you put anybody on a structured diet and exercise program, they can lose up to 6 to 7 pounds in the first 10 days. And most of that weight loss is water loss as opposed to fat loss. And then after the first 10 days it stabilizes at 1 to 2 pounds per week. To lose weight you need to be in a caloric deficit which means burning more calories than you consume.

Counting Calories

Counting calories is one of the easiest ways to lose weight, which is monitoring how many calories you are consuming with food. When you can log all your meals in a notebook it helps to keep you accountable for your weight loss goals.

There was a 2014 review study in over 16,000 people that lost weight and the study revealed that the calorie counting group lost 7.6 more pounds than the group that didn’t calorie count.


Drinking water is one of the best appetite suppressants in terms of weight loss. If you can drink up to 2 liters of water per day that will improve your overall health and make you eat less food. Soda, juice, and energy drinks have a lot of extra empty calories that you can avoid.


We all know that diet is important for losing up to 10 pounds in a month but so is exercise. Being able to incorporate resistance training and cardiovascular training will help to increase your daily calorie burn and heighten your daily caloric deficit.

And resistance training will help to build lean muscle mass and drop body fat. The more lean muscle mass you have the faster your metabolism will be. The types of resistance training workouts you can do are body weight workouts like push-ups, dips, sit-ups, planks, etc. Other resistance workouts you can do are free dumbbell weights, resistance band exercises, weight-lifting machines, etc.

There are so many cardiovascular workouts you can incorporate into your weight loss program when trying to lose 10 pounds in a month. There are low to moderate to high intensity cardio exercises like walking, cycling, dancing, gardening, jogging, swimming, etc. These cardiovascular exercises will help you maintain a healthy heart and help to reduce a lot of chronic health diseases.

A research study in 2013 on overweight adults showed that burning 400 to 600 calories a day for 5 days a week for 10 months lost a significant amount of weight. The CDC recommends that a healthy weight loss is 1 to 2 pounds per week.

The Bottom Line is you can lose up to 10 pounds in a month if you eat a balanced diet that puts you in caloric deficit. And you follow a consistent cardiovascular and weight-training program that has you working out at least 3 to 4 days a week.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

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